Category: Uncategorized

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Children of the Corn Fly to Pluto out of O’Hare

DATE: 2022-10-29
AO: Sandlot
Q: Legacy
PAX: Moneyball
FNGs: Dojo
COUNT: 3
WARMUP: SSH,Imp Walk, Hill B, arm circles, WGS , no bounce Cherry Pickers
THE THANG: mosey to Pluto. At Pluto, 20 derkins x3 alternate with step ups. Mosey back. Back at AO unload kettlebells. Then FARMERS WALKS MARY: 50 LBCs. 20 Toy Soldiers, 50 Flutter Kicks
ANNOUNCEMENTS: Q is OPEN for next week?
COT: Welcome Dojo! Let’s take the Sandlot to the next level. 8:30 time slot is generally bad for PAX in their 40s and 50s, but there are so many recruits living in Ballston. WE NEED THEM AND THEY NEED US!!!LFG!!!

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F3 Beatdown Deck

DATE: 2022-10-29
AO: Farm
Q: Infinity
PAX: Gekko (Keith Capp), Sparky
FNGs: None
COUNT: 3
WARMUP: SSHs, Imperial Walkers, Grady Corns, WMHs, Beet Pickers, Michael Phelps, and Mosey. THE THANG: F3 Beatdown Deck
Went through part of the F3 Workout Deck, drawing the following exercises: – Monkey Humpers x2
– Hand Release Merkins
– Backward Run
– Burpees
– Monkey Humpers
– Rosalitas
– Squats
– Derkins
– High Knees
– Lunge Walk
– Side Crunches
– High and Slow Flutter Kicks
– Luge
– Merkins
MARY: Australian Snow Angels, Freddie Mercuries, and Bird Dogs.
ANNOUNCEMENTS: The Grunt CSAUP convergence will be Saturday, Nov 12th, at 0700 in front of the Lincoln Memorial. YHC will be leading the workout at one of the memorials. COT: Scars of Honor
Brothers, sisters, veterans dear
To the wounded and to death came near
When we see you in the public square
Please forgive us if we act like you’re not there
We’re just awed by what you’ve had to bear
And find it easier to look into the air
We enjoy the peace you’ve dearly bought
And exercise our freedom with little thought
It’s not sight of wounds that puts us ill at ease
But confronted by the cost, our hearts do seize
Eyes look away but hearts and souls mark your passing
We silently give thanks, though you’re not asking

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Dora’s Halloween

DATE: 2022-10-28
AO: Horizon-Ao
Q: Disco
PAX: Gherkin, Kodiak, Mr Haand, Magoo, 3 mile, Median, Old Bay, sticks FNGs: Attaché
COUNT: 10
WARMUP: SSH, Moroccan NC, M Phelps, CP/WMH, Wlds Gtst Strtch, DDog/Cobra THE THANG: Dora the spooky way
50 Grave Diggers/Zombie crawl
100 Merkins/Carioca & Yves Poll
120 Overhead Press/Run Half
120 Block Curls/Frankenstein Walk
150 Squats/Run?
60 Kb swings/Run
MARY: Zombie Crunches, Ghostbusters (Instr. V.)
ANNOUNCEMENTS:
COT: We’re not all in the same boat: we’re all facing the same storm, in different boats of our own – some leaky, some fast, etc. Like traditional fishermen, we help one another with fixing nets, weather predictions, and tips to handle the storm. And we do so because we know others will reciprocate when we need it. F3 is like that.

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Cornholers

DATE: 2022-10-28
AO: Sparta
Q: Hightower
PAX: Gadget, Pop Fly, Rambler, Doodles, Peanuts
FNGs: None
COUNT: 6
WARMUP:
Combination of SSH & walk lunges to shake Gloomy Chill off. Then round of stretching, before fellowship laps around WSHS.

THE THANG:
Prep for Cornhole tourney on Sunday and Veterans Day fundraiser, burpees for veterans.
CORNHOLE! Split into 2 teams, players go head to head. Bag on board gives other team 5 burpees each, bags missed board your team does 2 burpees each, bag in hole five other team 10 burpees. Remaining PAX do group exercises while they wait.
Lots and lots of burpees done by both teams!! Played for 2 rounds.

MARY:
Ring of Fire round of Mary.

ANNOUNCEMENTS:
Street cleaning Sat, 7am Sparta
Cornhole tourney Sun at 11
Veterans Day fundraiser Fri, Nov 11
The Grunt Sat, Nov 12

COT:
1 F is for fitness which we all did this morning.
2 F is for fellowship which we also did playing Cornhole
3 F is for faith. Today we all proved we could do a lot, a whole lot of burpees. Now we need to get signed up for Veterans Day fundraiser! If each of us raise $100, that would be $600 raised just this morning for Veterans! Giving back to the veterans that have served our country!!