Tag: Blueliner

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Punishment for Defeat

AO: handsomizer
Q: Natural Ice , Salpal
PAX: bluemule, Red Skull, Grape, Rocket Mortgage, Frasier, Blueliner, Cuban Missile, Natural Ice, Salpal
FNGs: None
COUNT: 9
CONDITIONS: Chilliest

WARMUP: SHAME! Hey guys we really sucked at kickball last week, and we need to get our act together. I swear, if loose to bomber 7 or 8 more times in the future… thats it. I am out of here! I will be getting a peloton.

THE THANG: Punishment for Losing!

@salpal lead us through 3 EMOM circuits
Too many Burpees, Sprints, and Lt Dans!

I took over for a brief merry break followed by a ladder of OHP & Merkins, counting up to 10 and then back down.

Mandatory stair work following with a stair skipping sprint and 92 bunny hops up the steps.

5 minutes of merry ended us out with a final burpee buyout!

ANNOUNCEMENTS: Hendersonville 1/13 at 6 am!
Leanpax!

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Dealers Choice

AO: handsomizer
Q: Cuban Missile
PAX: Blueliner, bluemule, Grape, Focker, Natural Ice, Freakonomics, Chunks, Hair Band
FNGs: None
COUNT: 9
CONDITIONS: Cold and wet

WARMUP: Side Straddle Hops, Arm Circles, Willie Mayes Hayes

THE THANG: Mosey to the stairs. Dealers Choice of exercise, but dice determine the reps. Finish with Tai Chi breathing.

ANNOUNCEMENTS:
Remember to be nice to people this holiday season, you never know what someone else is going through.

Prays with Hair Band and his family while they are dealing with the loss of his grandmother

COT:

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Dealer’s Choice

AO: handsomizer
Q: Chunks
PAX: Grape, Red Skull, Salpal, Natural Ice, Freakonomics, Young and Restless, Cuban Missile, Cash Cab, Mr Emcee (Tallahassee), Plunger, Blueliner
FNGs: 1 Blueliner
COUNT: 12
CONDITIONS:
Last nice morning before it gets cold

WARMUP:
Advised the PAX to stretch before because there would be no warm up today.
MARY:
Started with 5 mins of Mary, thanks for the idea @hairband
THE THANG:
In honor of Native American Heritage Month, Indigeneous Peoples Run the long way around the stadium and down the ramps to the bottom of the stairs, but when we heard the word Run in the song “Dog Days are Over” by Florence and the Machine the PAX had to sprint.
Met at the bottom of the stairs and Bear way to Heaven up the stairs. Grape remarked that it was harder today than usual, probably because we didn’t do arm circles to warm up. Moseyed down the ramps to the bottom of the stairs.
PAX took turns picking an exercise to do while they ran up the stairs touching each step and running down the ramps.
Ran back up the stairs together and did a 5 Burpee buyout.
Indigenous Peoples run back to Startex with a Sprint to the finish.

ANNOUNCEMENTS:
Check slack for all the things
COT:
Blueliner was added to the PAX today.
Prayers for all those traveling for Thanksgiving

The goal of F3 is to grow leaders. Part of being a leader is asking for feedback. I asked the PAX for 2 things I could have done better as a Q today. 1. While the 1 PAX is running have the rest do the exercises in cadence instead of everyone for themself. 2. The run/timer was a little long to be doing just one exercise for that long. Also, received feedback my playlist was “meh” (Salpal), but he will understand the joys of being a dad to a teenage girl soon enough.

Thanks as always for the honor to lead.

SYITG,
Chunks