Month: September 2020

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The Racetrack 2020-9-30

PAX: Hugs not Drugs, Umbrella, Faulkner, Venus, Penny Loafers, Wedding Singer, Olan Mills, Not a Sport, Tampa Libra, Nurse.Rachet, Offshore, Toga

QIC: Boone’s Farm

Disclaimer and mosey to the base of Mt. Parking Garage.

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10
  • Squats x10

Thang:

Mosey to inside parking deck at bottom of ramp to level 2

  • Burpees x20
  • backpedal up ramp
  • sprint straightaway together

at level 2

  • Merkins x40
  • repeat backpedal and sprint on next level

RnR with

  • Squat jumps x60 (level 3)
  • LBC x80 (level 4)
  • 4-count flutters IC (level 5) – quite popular

After sprint at top of deck, mosey back to bottom for round 2:

RnR with

  • Burpees x10
  • Merkins x20
  • Squat jumps x30
  • LBC x40
  • flutters x50

Mosey back to start right on time.

Announcements: Umbrella and Toga leading book study. See slack posting for details.

Great to be back in the saddle and always an honor to lead.

Boone’s

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11s Never Felt So Good

PAX: Not a Sport, Nurse Ratched, Wedding Singer, Toga (QIC), Offshore, Boone’s Farm (KOTTER), Hugs Not Drugs (kotter), Umbrella, Penny Loafers, Venus

Gloom Factor: 70 and Sunny

Ten redwoods moseyed on over to GWP to get a little stronger in the gloom.  Here’s how it went down:

Watch Toga and Not a Sport fail to get the flag in the ground (there may be pills for this?) then mosey to the GWP parking lot for warmarama.  Mosey to playground for 11s=

  • 11s with Pull-ups and merkins
  • Break for Mary
  • 11s with Chin-ups and

Mosey to ballpark for 30 muscle ups then rush it on back to the parking lot for COT, YHC took us out.

NMM:  It’s always an honor to lead, and there was a bigger than usual PAX at the Cow.  New faces, old faces returning and .. Venus.

Stay Classy,

Toga

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Weight v Wait Vol. IV

Weight v Wait Vol IV

TEMP: 55
GLOOM FACTOR: Moderate

PAX:
Spanish Fly (FNG), VolDawg (FNG), Honey Do, Blue Mule, Chew Toy, Hambone, Booshay, Det Pikachu, Black Widow, T Cell, Boing, Right Said, Red Skull, Clean Plate, Lil Show, Shootuh, Hack Face, Noble Virus, Rainman, Left Twix, Horse Hockey, Hobby Lobby, Toga, Bambi, Black Lung, Bagger Vance (QIC)


SSH X 13 IC
IW X 13 IC
HB X 13 IC
OK Mornings x 13 IC
WMH X 13 IC

Mosey to Front Parking Lot
Partner up, one F3er and one 413er
Coupons are for the 413er to carry on his own. He may ask for help but the F3 PAX can’t take block without being asked for help.

EVO I –

MERKINS X 13 IC
SQUATS X 13 IC
PLANK JAX X 13 IC
OH PRESS X 13 IC
(PAX w no partner or block performed flutter Kix)

Mosey to the rails by way of the back sidewalk, Iron Mike and wait for the 6

EVO II –

PARTNER PULL-UPS X 13
MIKE TYSONS X 13 IC
CALF RAISES X 13
LATERAL BOUND X 13

Mosey to BUS PARKING LOT

EVO III –

8 COUNT BB X 13 IC
PETER PARKERS X 13 IC
LUNGE N CURL X 13 IC
(OLA DOLLY X 13 IC PAX W/O COUPON)
REVERSE BURPEES X 13 SGL

EVO IV –

ATOMIX X 13 IC
HYDRAULIC SQUATS X 13
BROAD JUMPS X 13 IC
REVERSE SHUFFLE X 13 SGL

Mosey back to STARTEX

PNW46

TIME

NMM:

Weight v Wait Q

We all carry a weight, sometimes its visible like our coupons the 413ers carried. Sometimes its not visible like the dark things we don’t want exposed. Point is, we all have it and we all have others that are here for us to help shoulder that burden. We also wait on what is to come, that which is expected but not seen. We have a faith in something bigger than ourselves that sustains us.

The 413ers have both a Weight and to Wait for the next chapter to unfold. It is our duty as HIM to walk alongside and encourage them.

I was reading Deuteronomy 1:30-31 this am and it reminded me of the waiting we all have to do. The Israelites were waiting on the Promised Land and Moses was reminding them of how God fought for them in Egypt and picked them up as a father does with his child. It just seemed to fit with this am Q.

BH:

Tortoise n Hare on Tuesday.

Praying for Noah and his family.

YHC,
🎒🐜


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Coupon Monday

Labor Day Q

Temp: 73
Gloom: Nil

PAX: High Flyer, Big Bang, Works for a Guy, Yard Sale, Venus, Dine n Dash, Tampa Libra, Bagger Vance (QIC)

Disclaimer 0529:30

WOR: Mosey the top loop, grab a block and head to the bus loop.

P1 Works
P2 Runs

R1: Squats
Front x 24
Overhead x 24
Bulgarian x 12 (R/L)
(Flutter Kix)

R2: Hinge
Perfect Mans x 12 (R/L)
Coupon Swings x 24
Dead Lifts x 24
(V Ups)

R3: Press
Chest Press x 24
Thrusters x 24
Merkins x 24
(LBC)

R4: Pull
Curls x 24
Coupon Drags x 12 (R/L)
Bent Rows x 24
(V Ups)

R5: Carry
Lunge Walk Press x 24
Bear Hug (speed bump to speed bump)
Farmer Carry (SB2SB)

Pons back to the shed, PW46

Mary:
Flutter Kix x 24 IC
Merkins 6 SnL IC
LBC x 24 IC
Merkins 6 SnL IC
Pistol LBC x 24 IC
Merkins 6 SnL IC
Ola Dollies x 24 IC
Merkins 6 SnL IC

TIME

NMM:

Hearty group of HIM to honor those who Labor. So great to have one of the OGs, Big Bang back out in The Shire.

BH:

Shirt order still live, link here: https://f3.mudgear.com/products/f3-nashville-records-pre-order-september-2020

Prayers up for the Sinclair family (Ludwig)

Prayers up for the young men who recently graduated 413. We also recently lost Sleeves from this last class. Red Skull is going to assess the demeanor on campus today and I will give y’all an update.

YHC,
🎒🐜

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Stairmaster

PAX: Umbrella, Ponzi, Quiver, Ginger, Hugs not Drugs, Venus, Penny loafers, Black widow, Boone’s Farm, Not a sport, Olan Mills (QIC)

Disclaimer and mosey to the base of Mt. Parking Garage.

Warm-o-rama:

  • SSH x 15
  • Good Mornings x10
  • Willie Mays Hays x10
  • Baby Arm circles x10….Reverse x10

Thang:

  • Freddie Mercury x1 min
  • Flutter Kicks x 1 min
  • Leg Lifts x 1 min
  • J-Lo’s x 1 min
  • LBC’s x 1 min

Head for the stairs

  • Hustle up the stairs…25 Alternating Shoulder Taps
  • Hustle to other stairwell…25 Burpees
  • Bottom of stairwell…25 Derkins, 25 Aerkins
  • Hustle back over to starting position and commence 5 minutes of Mary

Rinse & Repeat with 20, 15 reps