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DATE: 29MAY2023 AO: The Bridge House Q: Toll House PAX: Toll House, Point Blank, Tweeter FNGs: 0 COUNT: 3  Warmup: Toe touches x15 IC Trap stretches x15 sec each arm 4c windmills x15 IC Arm circles small to large x 15 sec Cross leg toe touches x15 sec each leg Quad stretches x15 sec each leg 4c side straddle hops x15 IC The Thang: Set 1: 15 each (reps/seconds) 4c hello dollies IC Forearm plank IC 4c Tennessee rocking chairs IC Merkins Bench dips Prison squats IC Side plank left Side plan right Merkins 4c mountain climbers Ray Charles Trot (1/4 mosey to the RC fountain and back) Set 2: 10 each (reps/seconds) 4c hello dollies IC Forearm plank IC 4c Tennessee rocking chairs IC Merkins Bench dips Prison squats IC Side plank left Side plan right Merkins Mountain climbers Ray Charles Trot Circle of Scottie 4c box cutters x15 IC 4c American hammers IC 15 LBCs 6” leg raise x15 sec Reverse LBC x15 IC ANNOUNCEMENTS: None COT: Prayer for various issues, especially discouragement, relationships, and ordered lifestyles OTHER: We missed a bunch of guys from last week who were out of town, some for the Macon memorial beat down. Still, it was a good workout and a lot of fun. Hope to see more next week! F3 Albany "The Bridge House" DATE: 2023-04-22 AO: The Bridge House Q: Run Flat, Roll Tide, Piggyback PAX: Roll Tide, Piggyback, Toll House, Run Flat, Crawlspace, Funky Bunch, Point Blank, Negative 2, Keurig, Tweeter FNGs: 5 (Funky Bunch, Point Blank, Negative 2, Keurig, Tweeter) COUNT: 10
Today was a "soft launch" beatdown for F3 Albany. WARMUP: Daisey Pickers x12 IC Imperial Walkers x12 IC SSH x12 IC Bear Hugs x12 IC Big Arm Circles x12 IC THE THANG: This beatdown was split with YHC, Roll Tide, and Piggyback each leading 20-minute segments. YHC started it out with BLIMPS (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, SSH). Round 1: 5 of each exercise, then Pax got to vote on which exercise was dropped. Burpees were voted off the island first! Round 2: 10 of each exercise, then Pax got to vote on which exercise was dropped. Lunges were dropped next. Round 3: 15 of each exercise, then Pax got to vote on which exercise was dropped. Merkins were next to go. Round 4: 20 of each exercise, then Pax got to vote on which exercise was dropped. SSH were voted out. Round 5: 25 of each of the remaining 2 exercises, then Pax got to vote on which exercise was dropped. Plank Jacks were voted out. Round 6: Should have been 30 of the last exercise, but YHC decided we needed more, so we did the last set of Imperial Walkers the hard way. Warm-Ups and BLIMPS consumed YHC's 20-minute slot perfectly and it was time to turn it over to Roll Tide. Roll Tide lead us on a mosey down to the river walk hillside for fun with 7's. Pax were once again given a choice.... Star Jacks or Merkins? Pax chose Star Jacks. At the bottom of the hill do 1 Star Jack. Run to the top and do 2 Star Jacks. Run back down and do 3 Star Jacks, and so on until you get to 7. Once the 6 was in, Roll Tide led us back to the flag. Once at the flag, Roll Tide thanked Toll House for his service for our county and for his service to his community. He then handed over a flag F3 Macon brought down to give F3 Albany as their first. After the flag presentation, Roll Tide led us back to the river walk hillside. Pax only thought they had escaped merkins. Rinse and repeat of the first set of 7's, except this time it was with Merkins rather than Star Jacks. Roll Tide then turned it over to Piggyback. Piggyback lined us up below the gnat line for a set of 11's. Below the gnat line we did Mike Tysons, then bear crawled above the gnat line to do Box Cutters, then ran back below the gnat line for Mike Tysons. These were all done in the typical 11 format... 1&10, 2&9, 3&8, 4&7, 5&6. 6&5, 7&4, 8&3, 9&2, 10&1. Once the 11's were complete, Piggyback led us back to the flag just in time for Mary. MARY: YHC started Mary with LBC's and Freddy Mercury’s, Roll Tide with Toe Touches, and Piggy Back finished us off with High Plank Low Plank. ANNOUNCEMENTS: Official launch date currently set for July 8th COT: Prayer/Praise for F3 Albany and the local community OTHER: Throughout the beatdown we discussed picking up the 6 and what the Credo and Mission Statement mean. The Bridge House is a beautiful AO with plenty of structure and opportunities to let the imagination run wild regarding beatdowns. YHC stressed the importance of leaving it in better shape than we find it and always keeping it clean. There was some opportunity to pick up a little trash after the beatdown. This AO also has a locally owned Coffee House 100 foot away for Coffeteria that is owned by FNG Keurig. He was kind enough to treat everyone to coffee on the house! Thank you again Keurig! AO: The Bridge House Q: Toll House PAX: Me +2 FNG's FNGs: 2  Warm Up at Bridge House
SSH (side straddle hops) x20 Daisy Pickers x10 Steam Engines x10 (elbow to knee) Arm Circles small / medium / large x10 Windmills x10 (toe touch) Mosey to Ray Charles Memorial Step ups x 20 4 count 10 right 10 left Merkins with feet on wall/steps x10 Tennessee Rocking Chair x10 Donkey Kicks x5 (4 count) (kick to top of wall from push up position) Imperial Squat Walkers x10 Mosey to riverside Perfect Number hill climb: Run to top, 7 burpees, walk to bottom, 7 sec people’s chair, run to top, 6 burpees, etc. Mosey up winding path Bear crawl up path (this did not work because the path was just nasty, just jogged up instead) At top: Lil Baby Crunches x10 Merkins x10 Stomach stretches (like yoga) Mosey to back of Bridge House MARY Flutter kicks x20 American Hammers x10 Plank, middle, left, middle right middle Alter Boy's Canoe exercise I hate 10 Merkins Circle of Trust Talked about need for F3 leadership vision for Albany F3. Pax expressed desire to see an AO established at the Anchorage Name-O-Rama We decided to forgo naming until more than one PAX was present Announcements We're doing it again next week! Prayer / Requests Blessing/growth/vision in planting the area |
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