DATE: 20JUL2023 AO: Ankle Breaker Q: Crawlspace PAX: Crawlspace, Toll House FNGs: None COUNT: 2 WARMUP: STRETCH Hold each foot x 20 seconds Hold each elbow both sides x 20 seconds each Hold each elbow back x 20 seconds Touch toes x 20 seconds Overlap each feet both ways x 20 seconds each Don Quixotes x 10 Daisy Pickers x 10 Bear Hugs x 10 SSH x 10 Willy Mays Hays x 10 Mosey 1 Lap where we could find lighting! Don’t need anymore hurt ankles. THE THANG: Do each below 50’ there and mosey back with 5 burpees in between: Sprint Backward sprint Karaoke one way Karaoke opposite Side shuffles Wojos Bear crawl Crab walk Leap frogs Walking lunges MARY: Jack Knives x 12 Plank Shoulder Touches x 12 hard way Box Cutters x 10 LBCs x 20 Home runs? x 12 ANNOUNCEMENTS: School starting back soon so prayer request for Toll House. Extremely hot and humid this am… COT - Count-a-Rama (took a while!), Nama-a-Rama. Prayed us out then pledged. We found after we left that F3 Macon had a guy (Brutus) pass away during this morning’s workout. So huge prayer request for his family and F3 Macon’s guys. THE THANG: 12 block burpies, 100 ft overhead block carry 20 squat presses, 100 ft overhead block carry 1 tower of power (14 total merkins), 100 ft front block carry 18 block pushups with block presses, 100 ft eye-level block carry 12 each side block rows, 100ft block carry while doing block curls ever other step 12 block burpees, 100ft overhead block carry 40 calf press while holding block 50ft bear crawl block drag 50 ft murder bunnies MARY: 30 second leg lifts 30 sec each side planks 30 lbcs 1/2 mile run ANNOUNCEMENTS: Still trying to figure out AO name. Gynogym was floated... Decided to start meeting on Thursday mornings at 5:30 as well COT: Count-a-rama Name-a-rama Prayer requests (Toll House adjustment to end of summer break, Rocky Top dealing with very full work schedule) Crawlspace prayed, we pledged out, then enjoyed about 30 minutes of home-brewed coffee and fellowship. Note: Mumblechatter game was strong this morning for just three guys. Also there was already a group of people working out on the property when we arrived. We think it was a hospital group, but it bears further investigation...
MARY: Didn’t quite make it on time to say hello to Miss Mary COT / ANNOUNCEMENTS: Count-a-rama, Name-a-rama Prayer requests and PRAISE for Toll House’s brother/family in Sarasota. Tweeter’s mission trip. Bee Festival Prayed and pledged out Coffeeteria afterwards at Cornerstone Coffee +Co DATE: 2023-07-13 AO: The Veranda (or some other name to be announced) Q: Toll House PAX: TP, Rocky Top, Crawlspace FNGs: None COUNT: 4 WARMUP: Q started the beatdown five minutes late due to excessive but wholesome mumblechatter about the new location we were assessing. 21 4c side straddle hops ic 19 cherry pickers ic Triceps stretch - 10 sec each 6 each bodyweight half get-ups 1/2 mile jog through woods THE THANG: 12 burpee jacks ic 12 murkins ic 12 WWII situps 12 squat thrusts hc 12 lateral squats hc 12 split jumps hc 12 mountain climbers hc 5 yard inchworms 15 yard bearcrawl 15 yard crab crawl MARY: 12 little baby crunches ic 21 flutter kicks hc ic 15 seconds forearm plank 19 boxcutters hc ic 25 seconds of Lewis & Clark 1/2 jog ANNOUNCEMENTS: Discussed possible names for new AO, whether or not we need a new AO, what days we would meet, and Q for Saturday. COT: Count-a-Rama, Name-a-Rama Rocky Top turned an ankle stepping off the asphalt trail in a poorly lit area. Some prayer request for sick family members. Also discussed a standard way of doing the name-a-rama (Pax says name, birthday, F3 name. Other pax respond with F3 name, then pay respects if that is occasioned) DATE: 08JUL2023 AO: The Bridge House Qs: Toll House (Albany), Legacy (Thomasville), Maestro (Macon), Little Debbie (Tallahassee) PAX: From Albany: Dororthy, Hustlebarry, Toll House, TP, Tweeter From Macon: Maestro, One Hit, Piggyback, Tater Salad From Tallahassee: Angus, Brisket, Bwahaha, Cardi B, Chef Boyardee, Chewy, Crab Legs, Fruit of the Loom, Little Debbie, Manguy, Mr. Emcee, Papa Smurf, Pappy, Retro, Ron Swanson, Shade Tree, Tater Salad, Tic-Tac, White Lightning From Thomasville: DC, Digger, Fred Flintstone, Remax From Aggieland, TX: Peaches FNGS: None COUNT: 34 WARMUP: Legacy from Thomasville started things off with a warmup that immediately turned the knobs up to 11. First exercise was motivators, a deconstructed sequence of side-straddle-hops that ended up being the equivalent of about 100 of them. Pax were modifying within minutes. Mosey to bottom of the big hill, where the sequence was AMRAP 45 seconds each of merkins, squats, and burpies, followed by an uphill sprint, then repeat, followed by two reps of the uphill sprint, then repeat, with three reps of uphill sprint. At some point the pax realized this wasn’t a warmup anymore. THE THANG: Maestro from Macon doubled the pain with 11’s, doing bernies up the hill between Mike Tysons and squats. Like the pied piper of pain, Maestro then led the pax over to the stone terraces, where they were fed a steady diet of irkins, derkins, and dips. THE THANG 2 (but really 3): Little Debbie from Tallahassee tagged in for field exercises, including merkins, burpies, shoulder-touches, and side-straddle hops, interspersed with travel up and down the field in the form of crab walks and karaokes, with a grand finale of bear crawling. The HIM did a great job of showing how to support the sixes as, at one hour in, pax were dropping like flies. ANNOUNCEMENTS: Mission statement was presented, the 5 core principles were stated, and our motivation expounded upon. COT: Count off, name-a-rama, then each pax got to share a little or ask for prayer. Lots of fantastic encouragement and support for Albany. After a word of thanks from Toll House, the Pledge was recited, after which he prayed out the ball of man. Coffeeteria catered by our own Keurig. WARMUP: Flexibility The first key to the victory at Yorktown was flexibility. Major General Nathanael Greene used his undisciplined militia to feign retreat, luring in the British. After inflicting severe casualties, he withdrew from the field, suffering a tactical loss but forcing Cornwallis to march back to Yorktown for resupply / evacuation. Toe touches 17 sec Cross to touches, 17 sec Windmills 17 Quad stretches 17 sec Side stretches 17 sec Side Straddle Hops 17 4ct Mosey to playground THE THANG 1: Perseverance The war itself lasted 8 years, requiring American fighters to persist in the face of many setbacks. Washington was careful to keep an intact fighting force, playing the endurance game, and when Cornwallis moved north to Yorktown, Washington saw his chance and moved troops into position. 1776 - 8 reps of 1 pull-up, 7 merkins, 7 sit-ups, 6 squats Mosey to flag THE THANG 2: Support The victory at Yorktown could not have happened without the support of the French. Not only did the French naval forces defeat the British at the Battle of Chesapeake, but there were 4,000 French troops participating in the siege of Yorktown - far more men than the 2,500 Washington had available. Pax paired up and walked 1776 feet down the river front trail and then back, holding cindys overhead. When one person couldn't hold it up any longer, they passed it to their partner. THE THANG 3 - Action After the cindy partner carry, the PAX gathered at the foot of the river retaining wall. To bring cannon to bear on the city itself, American and French troops had to storm the outlying British redoubts through gunfire and a hail of grenades, taking the fortifications in hand-to-hand combat. The PAX had to leap the wall and sprint up the steep 100 yard hill with the cindys, arriving back at the shovel flag. MARY: 17 second plank 17 4ct American Hammers COT / ANNOUCEMENTS: Count-off, name-a-rama Macon 1776 CSAUP on Tuesday Launch event on next Saturday Tweeter will Q the Saturday after (he doesn't know it yet) PAX asked about donating to Coffeeteria funds Closed with prayer and the pledge THE THANG: Team Murph Between teams of 2: 1 mile - 1/2 mile each 100 Pull-ups - 50 each 200 Merkins - 100 each 300 Air Squats - 150 each 1 mile - 1/2 mile each Mosey back to lawn/flag MARY: - N/A - ran out of time. ANNOUNCEMENTS:Nothing new, July 8th Official Kick-off COT:Count-a-Rama - 6 Name-a-Rama - No FNGs Prayer requests - TP had a prayer request for a newborn baby named Mary grace who is having a really hard time health-wise. - Toll House’s feet after doing Murph in flip flops.
If/When block came down PAX did 3 Burpees We stopped about 6 times for Burpees. -PAX lined up for Shack and Bake form Aquarium to flag to grab waters then back to Aquarium. Approximately ⅜ of miles. -Short Rinse -PAX circled up with Cindy(s) and did the following exercises:
-PAX grabbed Cindy(s) for Bears-and-Blocks up hill for 75⅙ Yards. Some of the PAX struggled with this, and were joined by the PAX who had already completed the crawl. -PAX overhead carried Cindy(s) back to Aquarium. -Short rinse. -PAX went to stairs for the following exercises:
-PAX circled up with Cindy(s) and did following exercises:
Official launch in 3 weeks. Tweeter Q'ing next week, Toll House the following week Handed out flyers for launch COT: Name-A-Rama Two FNGs named: One was last stationed in Albany for tornado damage training and ended up retiring here - named Dorothy The other FNG got in trouble with the law as a teen for spotlighting animals, plus he likes to fish, so he's stuck with Shiner Closed with Prayer and Pledge PAX spent about 45 minutes hanging out in coffeeteria
THE THANG: Mosey to Amphitheater - 2 min Bottom - 10 burpees Each Step Up 1. Dips x 12 OYO 2. Lunges x 12 OYO 3. Fire drill x 10 on me 4. Merkins x 12 OYO 5. Squat jumps x 12 OYO 6. Box cutters x 12 In Cadence 7. Mike Tyson x 12 In Cadence 8. Shoulder taps THW x 12 OYO Top- 10 burpees Mosey back to field50 Yard Distance Each:Sprint Backward sprint Karaoke one way Karaoke opposite Side shuffles Wojos Leap frogs MARY: In Cadence LBCs(little baby crunches) x 10 High Flutter in cadence x 10 Low Flutter in cadence x 10 Low Scissor x 10 REST x 10 seconds High Scissor x 10 Canoe(modified v-up) x 10 REST x 10 seconds Heels to Heaven x 10 Plank x 30 seconds Monkey Humpers x 10 ANNOUNCEMENTS: July 8 is Official Kickoff COT: Prayer Requests: - Had a FNG last week rhabdo and go to hospital but is on the up&up now. - Funky Bunch dealing with sickness and couldn’t make it. -Two FNGs got named: DATE: 2023-05-27 AO: #the-bridge-house Q: Toll House PAX: Toll House, Tweeter, Funky Bunch, Toll House, Hide 'n Seek, Goose FNGs: 1 (Goose) COUNT: 5 Started with the PoA and Disclaimer After last week's Coupons 101 guest Q by F3 Thomasville, Toll House showed up with a mini-van full of concrete coupons. Note: New bricks are freakishly sharp - wear gloves! WARMUP: Toe Touches Windmills Arm Circles Imperial Walkers Side Straddle Hops THE THANG: Murder Bunnies with concrete block coupons from flag to back of crest of big hill behind the Bridge House (40 yards) 5 Dumbbell Rows each side with coupons, go down hill, 5 Burpees with coupon, then back up for 6 Dumbbell Rows each side, then back down for 4 Burpees, etc., until 1 Burpee at bottom and 10 Dumbbell Rows at top. The hill is about 35-40 degrees, and more than half the pax moderated down before end of exercise, skipping the descent and accent. Next set, carried coupons back to flag. 12 LBCs with bricks on chest (I was repeatedly corrected for saying curls... ) 12 Squats holding coupons 12 WWIII Sit-ups 12 Coupon Front standing overhead presses 5 Planking Block Pull (plank, pull brick from right side to left with left hand, switch hands, pull block from left side to right) 1 Tower of Power Merkin set (rotated in two groups to share coupons) Bear Crawl to CoS with coupon pull 15 yards CIRCLE OF SCOTTIE: LBCs with coupon Plank 30sec on coupon American Hammers holding coupon Raised-leg Touch Touches with coupon (on back, reach up and touch toes with coupon) Box Cutters 3 sets of Domino Planks to end of line and back (like the wave, but switching to one-arm planks instead of standing) ANNOUNCEMENTS: Started picking Q's for next four Saturdays (Toll House will be downrange) Tried to EH everyone into prepping for Savannah GrowRuck in October COT: Count-off Name-a-rama Named FNG - Goose Shared prayer requests Funky Bunch closed in prayer Coffeeteria at Elements |
Archives
September 2023
Categories
All
|