|
DATE: 2023-05-27 AO: #the-bridge-house Q: Toll House PAX: Toll House, Tweeter, Funky Bunch, Toll House, Hide 'n Seek, Goose FNGs: 1 (Goose) COUNT: 5 Started with the PoA and Disclaimer After last week's Coupons 101 guest Q by F3 Thomasville, Toll House showed up with a mini-van full of concrete coupons. Note: New bricks are freakishly sharp - wear gloves!
WARMUP: Toe Touches Windmills Arm Circles Imperial Walkers Side Straddle Hops THE THANG: Murder Bunnies with concrete block coupons from flag to back of crest of big hill behind the Bridge House (40 yards) 5 Dumbbell Rows each side with coupons, go down hill, 5 Burpees with coupon, then back up for 6 Dumbbell Rows each side, then back down for 4 Burpees, etc., until 1 Burpee at bottom and 10 Dumbbell Rows at top. The hill is about 35-40 degrees, and more than half the pax moderated down before end of exercise, skipping the descent and accent. Next set, carried coupons back to flag. 12 LBCs with bricks on chest (I was repeatedly corrected for saying curls... ) 12 Squats holding coupons 12 WWIII Sit-ups 12 Coupon Front standing overhead presses 5 Planking Block Pull (plank, pull brick from right side to left with left hand, switch hands, pull block from left side to right) 1 Tower of Power Merkin set (rotated in two groups to share coupons) Bear Crawl to CoS with coupon pull 15 yards CIRCLE OF SCOTTIE: LBCs with coupon Plank 30sec on coupon American Hammers holding coupon Raised-leg Touch Touches with coupon (on back, reach up and touch toes with coupon) Box Cutters 3 sets of Domino Planks to end of line and back (like the wave, but switching to one-arm planks instead of standing) ANNOUNCEMENTS: Started picking Q's for next four Saturdays (Toll House will be downrange) Tried to EH everyone into prepping for Savannah GrowRuck in October COT: Count-off Name-a-rama Named FNG - Goose Shared prayer requests Funky Bunch closed in prayer Coffeeteria at Elements DATE: 2023-05-20 AO: The Bridge House Q: Legacy (F3 Thomasville) PAX: Toll House, Crawl Space, Hide 'n Seek, Crawlspace, -2, Point Blank, Keurig, ReMax, Legacy FNGs: None COUNT: 8 WARMUP: The weather was beautiful, little bit of cloud clover, temps in the mid 60's. After some introductions we gather around the Flag for the Lord's prayer. By invitation Legacy and Remax made the trip up from Thomasville to introduce the PAX to coupons. Seems Legacy wanted to introduce them to as many as possible. There were 2 tires, 2 water jugs, 3 Cindy's, 2 sandbags, and a Kettlebell laying on the ground.
THE THANG: All the coupons were laid out in a line. Legacy explained each of the following exercises to the group. Murder Bunnies Tire Drag pulled Backwards Hand over Hand Tire Pull Water Jug Carry Sand Bag Shoulder Slams Cindy Curls Kettlebell Swings Cindy Press Sandbag Deadlift with Overhead Press Drag, Pull, and Carry were done to the last Concrete marker and back. Approximately 40 to 50 yards one way. After the first 2 sets Legacy Modify the Drag to 4 lengths of the strap, 2 out, 2 back. All the other exercises were done as AMRAP's until the PAX and completed the distance exercises. Then we rotated clockwise to the next coupon and completed whatever exercise was assigned to it. Continued this rotation until everyone had completed all coupons. Took time for a short rinse then lined back up for another round. The only modification for the second round was that the Tire Drag and Murder Bunnies distance was shortened a little bit. After completion of the second round each PAX grabbed a coupon and brought it to the Flag. ANNOUNCEMENTS: Discussed schedule up to launch. If anyone would be able to take a Q during the month of June they would appreciate it greatly as Toll House will be unavailable for the whole month. COT: All is well with the PAX, Remax shared a bit about how he stumbled upon F3 and what it has done for him. Toll House shared about some of the future plans for Albany F3 including the official launch of July 8th. It was great to be there this morning and the PAX really seemed to enjoy there introduction to coupons. Ended with Prayer and Pledge
CIRCLE OF SCOTTIE: 6" leg lifts x20 sec LBC x15 Bicycle crunches 4c x15 Box cutters 4c x 15 ANNOUNCEMENTS: Meeting next week, same time, same place. Toll House will Q. Toll House reported on time at Macon’s 5 Year convergence BBQ.
DATE: 06MAY2023 AO: The Bridge House Q: Toll House PAX: Toll House, Point Blank, Tweeter, Funky Bunch, Keurig, Piggy Back FNGs: 0 COUNT: 6
Today was Cinco de Mayo themed, so like the holiday, we celebrated Mexican-American culture with cadence in Spanish, everything with some sort of five tossed in, and some spicy Latin-American techno courtesy of Swingline (Franklin, TN). We had some history of Cinco de Mayo and the war for Mexican independence (different holidays) thrown in. Toll House pointed out that even though the Mexicans lost the second Battle of Pueblo, they still celebrate their victory at the first, as it provided a big morale boost to the cause, the application being that we should record and remember our victories so that we can remember them when things aren't going as well ("I will remember Your works of old." -King David). Another interesting point was that the war for independence was started in 1810, with Father Hidalgo's el grito - "The Shout." It is said that he loudly rang the church bell and cried out the following, "My children, a new dispensation comes to us today. Will you receive it? Will you free yourselves? Will you defend your religion and your rights as true patriots? Long live Our Lady of Guadalupe!" Leadership is recognizing the need to move to advantage, having a vision of how to do it, and then being able to articulate that vision in such a way that others will follow. Father Hidalgo's vision helped the Mexican people maintain resolve during the next 60 years of struggle against French occupation. Interestingly, the war was finally won after the U.S. military, flush with surplus weapons after the end of the Civil War, provided them to the Mexican military. Sometimes we all need a little help. WARM-A-RAMA Toe touches x15 sec Crossed leg to touches x15 sec each leg Windmills 4c x15 IC Flamingos (quad stretch) x15 sec each leg Side-straddle-hops 4c x 25 IC THE THANG: Five reps of the Blimps x 5, each with a 200m mosey Burpies x5 Lunges x5 Imperial Walkers x5 IC Murkins x5 Floor pull-ups on the path railing x5 Sumo-squats x5 CIRCLE OF SCOTTIE: 5" leg lifts x25 sec Box cutters 4c x 25 IC LBC x25 Reverse LBC x25 Mexican-American Hammers 4c x 25 We ended up with five minutes to spare, so the PAX were led in a .4 mile jog around the park's perimeter ANNOUNCEMENTS: Tweeter is going to VQ for us next week. COT: Continued prayer for upcoming launch, Toll House has a plate full with end-of-the-school-year weasel-shaking and lots of summer camp work. Point Blank driving up to Atlanta for ministry.
|
RSS Feed
|
You can contact us via the form on the Contact Us page, or send us a message via social media.
|