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Disclaimer
Ruck through Riverwood and Martha Rivers. A couple stops for some merkins and squats.
Announcements: 2F lunch tomorrow at Bubba 33.
Prayers: Turtleman’s family. Friend of Bandit for loss of spouse.
COT
Author: Jonathan Roberto
Disclaimer
3 rucked 1 ran. Met up for Qsource with the topic of “The Law of Intuition ” from John Maxwell’s book, the “21 Irrefutable Laws of Leadership ”
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Announcements: Gashouse annihilation this Saturday and F3 Kids next Saturday
Prayers:
Turtleman’s family
Thanks for the opportunity to lead.
Disclaimer
Pledge
Warm up
SSH IC x 20
Gravel pickers x 20 IC
Moroccan nightclubs x 20 IC
Bearcrawl to the cones and mosey back
The Thing:
- Curls x 20
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Upright rows x 20
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Squats x 20
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LBC X 20
Running lap of parking lot
- Round the world’s x 20
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Bent over Rows 10x each side
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Lunges 10 x each leg
4. Dying cockroaches x 20
Running lap of parking lot
- Dips x 20
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Durkins x 20
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Heel raises x 20
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Freddie Mercurys x 20
Running lap of parking lot
- Triceps extension overhead x 20
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Merkins x 20
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Lateral lunges x 20
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Flutters x 20
Running lap of parking lot
Rinse and repeat
Announcements: PT test Saturday
Prayers: Turtleman’s family, Termite, Hei Hei’s church friend, new graduates.
Thank you for the opportunity to lead. It’s always my please to be your humble guide and pushing myself harder.
Rainy day at Gaston’s hill.
Disclaimer
Pledge
Ruck to Gaston’s hill. 10 squats at the top followed by Moroccan nightclubs.
Repeat the hill followed by 10 lunges and 10 cherry pickers.
Ruck to Food Lion for some wall sits
Ruck to Planet Fitness for LBCs and Dying cockroaches
Ruck back to Pelicans
Announcments:
Extinction run
2f lunch at Ray’s smokehouse 5/15
Prayer requests:
Bandit’s co-worker
Church memebers in hospital
COT
Thank you for the opportunity to lead
A cold Sunday morning at Coconut horse. We had 3 runners, 3 who rucked, and 2 afterwards added for q source.
Announcements: Convergence before the community foundation run and Elimination run at Primal on April 20th.
Prayers: Huckleberry and Turtleman
COT
In for Q source with discussion of Bridging the divide. Using the book “3Practices for Crossing the Difference Divide” by Jim Henderson and Jim Hancock.
T
Disclaimer
Pledge
Warmup: SSH X15, Stretching, 15 gravel pickers
Mosey to the first bank
- 5 burpees with a lap of a bank, 30 LBCs with a lap of a bank, 30 flutters with a lap around a bank, 20 dying cockroaches with a lap of the bank. 3 rounds.
Mosey to next bank
Wall work – wall sits, shoulder presses, 20 each
3 rounds of: 10 dips, 10 durkins, 10 lunges each side
Mosey to the rock wall
10 step ups each leg
30 heel raises
10 step downs each leg
Mosey back to pelicans
Stretching to finish up
Announcements:
Prayer requests: Maybelline family, Turtleman, Huckleberry, Jackson Hall, Anchorman, Bubba Sparxx
COT
Thank you for the opportunity to lead. YHC Winehouse
Beautiful cold morning at Coconut horse with a temp of 12 degrees. Thanks to Roscoe for getting the crew started as YHC finished up in the crawlspace using the M’s hairdryer to thaw out a frozen pipe. Some ran some rucked. A brave 7 got started on time. YHC was able to go solo 15 mins later.
All parties returned for an quick abbreviated COT with prayers for everyone and a desire to get out of the cold.
Returned to q source at the famous Seattle Coffee shop with a talk of Humor. Short Sale joined for the q source. Thanks to Admiral McRaven’s “Hero Code”, a chapter on humor seemed very fitting for the day. Nothing better than the use of humor to break the gloom and the ability to laugh at yourself. 5:30 in the morning hairdrying a pipe in a crawlspace. Jokes were said, some funny stories were told and laughter was had. Guess he was right.
Disclaimer
Pledge
15 SSH
20 Imperial Walkers
15 gravel pickers
Mosey to Gaston’s hill with 5 squats at each lamppost
Up the hill with 5 merkins at each mailbox on right
Down the hill with 15 heel raises each mailbox on right
Mosey to Dollar General
11s doing LBC’s and flutters
Mosey to Food Lion 4 corners stacked
5 burpees
10 plank Jack’s
10 LBCs
10 squats
Mosey back to wall for 25 step ups followed by 25 dips
Mosey back to Pelicans
Stretching and round Robin to complete
Prayers for Simpson family, Clutch’s father, Turtleman, Jackson Hall
Announcements chad 1000
Thanksgiving frisbee
Christmastown 5k
COT and closed out with a prayer
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All activities signifying aspects of 9/11 and 343 firefighters lost at the incident
9 SSH
11 squats
Mosey to the castle
3 pull-ups
4 merkins with a mosey lap around playground
Repeated 3 x
Mosey to lot
Run to each island performing 10 merkins
Completed at 11 islands to signify 110 stories of Trade tower 1
Repeated for return completing 10 Mountain climbers at each island to signify 110 stories of Trade tower 2
4 square consisting of:
9 LBC
9 LBC, 11 flutters
9 LBC, 11 flutters, 9 superman pull-ups
9 LBC, 11 Flutters, 9 superman pull-ups, 11 Nolan Ryan’s
Repeat cycle
Mosey back to pelicans with exercise at each lamppost pole of alternating 3 burpees then 4 squats.
Announcments:
2F lunch the 20th Pita Wheel Gastonia
Iron pax week 2 at the ricky boby
Prayers:
family members
Quinn family
Turtleman
Huckleberry
Watts ups nieces son
All those directly and indirectly effected by 9/11
COT
Disclaimer
Pledge
15 side saddle hops
15 gravel pickers
Mosey to the shelter
3 rounds of 10 dips, 10 durkins with mosey around the lamppost in between
Performed 11s across parking lot including squats and big boys
In the parking lot mosey to each island with alternating 25 LBCs then 25 flutter kicks until the last island.
Return back to the outhouse with lunge walk to each island followed by 25 squats at each island.
Mosey up the roadway with 5 merkins at each lamppost.
Exercise circle to finish up.
CoT
Announcements
2F lunch 8/16 Pita Wheel Dallas
F3 dad’s Folsom 8/19
CSAUP Peak to peak 8/27
Coconut horse derby Sept 3
Convergence at FUSE Sept 4
Prayers
Turtleman, Norwwod, Mayor, Bubba Sparxx family in PA
Thanks for the privilege of a VQ
~Winehouse