Author: f3nano

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theaerie Saterday Morning Special

Date: 2024-08-24
AO: theaerie
Q: Stewie
PAX: Chasqui, Lonestar
FNGs: None
COUNT: 3

WARMUP:
Ssh
Mosey
Highknees
Imperial walker
Hillbillies
Shoulder taps
Michael phelps
Arm circles big/small
Windmills

THE THANG:
Part A – Mosey
Follow the Leader on an irregular route

Part B – Bear Crawl
Bearcrawl to all curbs. When you get to a curb lateral plank walk with feet on curb. Last Pax moves ahead and pick new curb.
Part C –
Mosey round the Promenade with stops every place that serves food to do 1 exercise.
Call out something the restaurant serves. The number of letters x5 is the reps.
After each exercise mosey to fountain and back. Keep going till we hit all restaurants.
Bonnie Blair’s
Bobby Hurley’s
Jump Squats
Frankensteins Kicks
Burpees
BearX -Plank opp toe touch
Crab X – Rev Plank opp toe touch
Mountain Climbers
Apollo
Ran outta time, had so much planned….till next time
MARY: no mary no time
ANNOUNCEMENTS:
9/11
Parade
Old Rag
COT:

Have you noticed how many difficult people there are in the world and not sure how to deal with them?

Proverbs 16:21 says, “A wise, mature person is known for his understanding. The more pleasant his words, the more persuasive he is”

The more pleasant you are, the more persuasive you are. And you’re never persuasive when you’re abrasive. Nagging doesn’t work

Tags: theaerie, Chasqui, Lonestar

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harpers-ferry-ruck-float Harper’s Ferry Ruck and Float!

Date: 2024-08-03
AO: harpers-ferry-ruck-float
Q: Yard Sale
PAX: Banjo (WV), Tiger Lilly, Cowher (Wv), FIFA (F3 The Capital), HorsePunch, Nano, Baguette, Dungeon Master, Beckham, Sniper, Swamp Bear, Meatball, Paw Patrol, Mac n Cheese FNGs: None
COUNT: 24?
WARMUP:

Baguette had some beer.

Walk 5 miles to destination! Start at 6:30AM, arrived around 8:30AM.

THE THANG:

Fill up the dang tubes and snack up. Float downstream ~3 hrs! Pull over on the side. Army truck took us back up to the brewery. Nobody lost. FIFA sunburned.

MARY: Nope!

ANNOUNCEMENTS: Nope!

COT: Nope!

Tags: harpers-ferry-ruck-float, Banjo (WV), Tiger Lilly, Cowher (Wv), FIFA (F3 The Capital), HorsePunch, Nano, Baguette, Dungeon Master, Beckham, Sniper, Swamp Bear, Meatball, Paw Patrol, Mac n Cheese

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olympus Good Day Sir, May I have a Sub?

Date: 2024-08-24
AO: olympus
Q: Yard Sale
PAX: Roddick, Nano, Popeyes, Peanuts, F-No, Walk-on
FNGs: None
COUNT: 7
WARMUP: Yes WIth Ricky Bobby
THE THANG:

Exercise Set 1:
One legged hops up the stairs, alternate leg on each flat section. Go fast down the stairs then sprint to the school buses straight ahead against the fence. Repeat 5 times.

Exercise Set 2:
Start on white basketball line. Lunge to Yellow Line. Sprint back to white line. Go to next Yellow. Repeat 3 times.

Exercise Set 3:
Sweet Ultimate Frisbee with some highway construction.

MARY: Pickle Pointers, Heals to heaven, X Factors, Stretching, LBC’s, American Hammers.

ANNOUNCEMENTS: September 9th stair climb. Long sign up sheet.

COT: Take a breath. This too, shall pass.

Tags: olympus, Roddick, Nano, Popeyes, Peanuts, F-No, Walk-on