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Pays to be a winner at Poker

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20190722
Q: Hogs Breath

Pax: Sharkbait, Great Clips, ThisOneTime, Chopper (FNG)

DISCLAIMER: Given

Warmup: 
Abe Vigoda – 15 IC

Arm Circles – fwd, back, overhead – x10 IC

Finkle Swings – 10 OYO
Failure to Launch  

THE THANG

-Pays to be a winner sprints: one pax began bear crawling to a cone 20 meters and sprinted back. Simultaneously the other pax raced down and back to a cone 40 meters away. The loser performed 5 burpee’s.

Repeated with crawl bears.

At this point we had a flying headlock and welcomed Chopper to our workout!

Repeated pays to be a winner with crab walk.
Repeated with reverse crab walk.

Mosey on over to the centrally located flags. All pax drew a 5 card hand from the workout deck. Highest poker hand won:

Ace of Spades: 100 calf raises – OYO

Ace of Clubs: 100 flutter kicks – IC

Queen of Diamonds: 10 diamond merkins – IC

Four of Hearts: 400m sprint

Four of Diamonds: 4 Carolina dry docks

We repeated the poker hand three times.

At this point we began Elevens around the soccer field. Beginning at one corner we began with 1 merkin and 10 squats, then all pax lunge walked the short distance to the next corner and performed 2 merkins and 9 squats (all reps equaled up to 11). On the long side of the soccer field pax would sprint, on the short side pax would lunge walk.

We were able to make it around 8 merkins, and 3 squats when we ran out of time.

Words of Wisdom

Being the 50th anniversary of the Apollo 11 splashdown…    

        “One truth I’ve discovered for sure: When you believe that all things are possible and you are willing to work hard to accomplish your goals, you can achieve the next ‘impossible’ dream. No dream is too high! – Buzz Aldrian

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria

Coffeeteria was ‘tail-gate’ style right at the La Mesa soccer fields!

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WASH

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20190717

Q Sharkbait 

Pax Great Clips, Burgundy, Beach & Flea

Warmup

SSH 30

IW 30

Don Quixote 20

Copperhead Squats 20

Mosey to Dust Bowl

12 Burpees

Mosey to Plaza 12 Burpees

The Thang

The Wash

   50 Werkins hand release

 100 American Hammers

 150 Step Ups

 200 Hip Thrusters/Flutter Kicks

Mosey to Dust Bowl

12 Burpees 

Mosey to Flags

COT

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F3 ‘LAX’ (crab/bear soccer)

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7/13/2019. Nugget on Q. 

Warm up. 20 SSH. 15 windmill. 15 cherry pickers. Butt kick around half  the circle, high knees other half. Right shuffle around half circle, left shuffle other half. Right karaoke around half circle, left karaoke around other half. 

Mosey to middle school. 

Start at first sidewalk (five total). Bear crawl to second and do 25 super squats. Lt Dan to third sidewalk and do 25 switch kicks. Lt Dan to fourth sidewalk and do 25 windshield wipers. Bear crawl to fifth and do 25 leg bicep curls each side. 

An set. 10 big boys. 20 leg raises. 30 reverse crunches. 40 long arm crunches. 

Do the same workout above except backwards, so we nurred where we lt danned and we crawl beared where we crawl beared. 

F3 LAX (crab vs bear soccer. Split into teams. And everyone on one designated side of field (offense or defense) did crabwalk and the other side did bear crawl, switch every goal. (15-20minute game). Ended 5-4 with a ruxpin game winning goal. 

3rd F on how to pray and the Lord’s Prayer Vs our prayers. 

Mosey to AO. End in COT.

Good push HIM!

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Burpee Heaven

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20190713

Q Sharkbait 

Pax Hogs Breath, FNG Bones, This One Time, Flea, Oilermaker DR, You Betcha and Chair Lift

Warmup 

Side Straddle Hops 50

Imperial Walkers 50

Copperhead Squats 50

Don Quixote 50

The Thang

The Charles Bronson = 50 reps, 100 yard sprint, 30 yard Bearcrawl & Mosey back to the start. 

50 Side Straddle Hops

Sprint 100 yards Bearcrawl 30 yards and Mosey back to the start.

50 Merkins- rinse repeat.

50 Burpees rinse repeat

50 4 Count LBC’s rinse repeat

50 Jump Squats rinse repeat

Mosey to stairs at the Library for Jacobs Ladder 

COT

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Split Deuce

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20190626

Q; Sharkbait & Beach

Pax Beach & Sharkbait

As YHC (Sharkbait) remembers it.

Warmup

SSH 25

IW 25

Abe Begotas 20

11’s box jumps bear crawl 40 yards Merkins Mosey back

Switch Q to Beach

1/4 Mile + Lap

Peter Parker’s to failure

1/4 Mile + Lap

LBC’s to failure

1/4 Mole + Lap

COT

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Jaggered

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20190622

VQ Jagger

Pax Beach, Bruhaja, Cleveland Rocks, Burgundy, Hogs Breath and Sharkbait

Warmup

1 Lap of Indian Run (surprise with 2)

20 LBCs

25 Abe Vigotas

ABCs

The Thang

Deck of Death

DMC Routine Best on a football field but can be done with any designated points or posts. From the goal line Duck walk to the 10 yard line, 5 merkins, reverse bearcrawl back to goal line. Repeat to the 20, 30, 40 and 50 yardlines increasing # of merkins by 5. Duckwalk-Merkin-Reverse Bearcrawl.

COT

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Normandy Aerobics

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20190619
Q: Hogs Breath

DISCLAIMER: Given

Warmup: 
Arm Circles – fwd, back, overhead – x10 IC

Abe Vigoda – 15 IC

Side Straddle Hops -25 IC
Mountain Man Poopers -10 IC

Mosey to the pier and back to the starting area, about a 400 meter mosey.

THE THANG

“Normandy”

-Partnered; one partner began Inch-worming toward the water, the other partner began a round of 10 squats, 10 Merkins, and 10 LBC. Once the second pax completed the round they sprinted to relieve the inch-wormer. Pax traded spots and continued the rounds of merkins’, squats, LBC / Inchworm until one of the pax got their hands wet in the ocean. Both pax would then mosey back to the staging area.

Pax repeated the movement with lunges, and then bearcrawls.

Q then retrieved a smartphone and speaker from his car and all pax began “F3 Aerobics”

  • “Flower” by Moby, aka “Bring Sally Up” Pax performed plank in the up and down positions to the lyrics of “bring Sally UP….bring Sally DOWN”
  • “Baba O’Reilly” by The Who. Pax performed a continuous set of Imperial Walkers to the tempo of the music. The last 45 seconds Pax moved to SSH in increasing tempo
  • “Tubthumping” by Chubbawamba. Pax performed SSH until the lyrics “I get knocked down” where pax would perform a burpee
  • “Get Low” by DJ Snake. Pax would perfom squats to the lyrics “Get low, low, low, low…ba da da dah da”

Finished up with 15 Gas pumps, 15 Hello Dolly’s and 12 Merkins!!

Words of Wisdom

When we look in a mirror, our image stares back at us.

“Reflect upon you present blessings

of which there are many.

Not on your past misfortunes,

Of which all men have some…” Charles Dickens

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria

After our COT several pax took a dip in the bay

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10-4 BLIMPS

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20190610

Q; Sharkbait

Pax; Croc, Cleveland Rocks, Beach, Great Clips, Freestyle, Mad Max, Priorities, DR Brother-at-Law & Flea

WarmUp

SSH 30

IW 20

Copperhead Squats 20

SSH 20

Merkin 20

The Thang
Hindenburg Blimp.

COT

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Primis Pull-Up Ladder

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5/29/2019

QIC: Vanilla

AO: Primis: Lewes, DE

PAX: Fireplex, Leatherman, Ruxpin, Semi, Vanilla, Wildwing

Warm-O-Rama

SSH – 20 IC

Seal Jacks – 15 IC

Smurf Jacks – 15 IC

Plank Jacks – 15 IC

Chilly Jacks – 15 IC

Crab Jacks – 15 IC

Fairy Jacks – 10 OYO

Mosey to Playground @ George HP Smith Park

The Thang: Primis Pull-Up Circuit

Ladder style circuit. Pull-Up Progression was 1,2,3,4,5,5,4,3,2,1. Between each set of Pull Ups PAX completed 10 Merkins, 10 Squats, and 10 American Hammers, totaling 100 reps each. 30 reps of Pull-Ups were completed in total.

Third F Message: Excerpt from “Extreme Ownership” -Jocko Willink & Leif Babin

Mosey back to AO Bball Court

The Thang 2: Court Corners

PAX Lt. Dan from 1st Corner to 2nd. Completed 10 Box Cutters IC. PAX then bear crawled to 3rd Corner, completed 10 Box Cutters in opposite direction IC. PAX Nur’d to 4th Corner and did 10 clockwise outlaws OYO. PAX crawl beared back to 1st Corner and completed 10 counter clockwise outlaws OYO.

Ended with Number-Rama, Name-O-Rama, & COT/BOM

Humbly Your QIC,

Vanilla

https://youtu.be/4sJBod0Z5fA
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