Return to the MOD 11/5/2022 Started out with a quick disclaimer and began with a Bible Verse that I read and then a question for the PAX to think about during the workout. I did this between each group of exercises instead of running or walking. So here we go: Some Pax were called on to count cadence Ephesians 5:25. Husbands, love your wives, as Christ loved the church and gave home self up…
1It was a chilly morning and the wind made it feel colder than it was. We had 7 pax this morning for the MOD. I asked each of the pax to think about their favorite Movies. As always with my Q, other Pax will be called on to call Cadence, Then we started the workout. Warmup: F3- all in cadence 10sec count left and right leg stretch 20 windmills 20 MNC 20 baby arm circles…
0The morning was abnormally humid for October, but nine men put their feet on the ground and got out to the GLOOM. We started the with the disclaimer and moseyed a bit and did our warm up. From there we went across the street to the original COT of the site and talked about birthdays. A couple laps of burpee “catch me if you can” and then worked our way to the track for a…
2Whamo (Frisbee toss) & Copperhead Lunges A Disclaimer was disclaimed at 5am then whilst Life Preservers were already walking in circles we circled up for some warm-o-rama. It was a balmy 62 degree April morning under a hazy full moon. Noted that I don’t know Pax injuries but YHC knows his own which includes a hip-plexer issue, more on that later. Warm-O-Rama Stand: Imperial Walkers, Hillbilly Walkers, Night Clubs and Windmills Plank: CDD’s, Peter Parker-Parker…
1What started as a funny joke, turned into 19 Pax participating in a New tradition for F3 Lake Wylie! Lucky’s Leprechaun Launch! (You had to show to know). Its a new tradition according to Nemo! We started out crowded around a small table in the back corner of the parking lot wondering Why would I want to do this before a workout…..Well it is St Patricks Day! Once we completed the challenge which for most…
5This morning we had 12 at shipwreck. We did a scavenger hunt workout in search of the flag. In honour of lucky who constantly reminds me that I forget the flag everyday. The scavenger hunt consisted of 4 different locations between Oak Ridge middle and Oakridge elementary school where clues to the next Station were left. Each clue also contained a bible verse that assisted in finding the next location.. Each station contained 4 separate…
2Showed up a little earlier, noticed a couple guys who were notably absent (cough, Sand Dollar, cough, where is Trench on a day like today?!!), got a feel for pax on IR or not, and with really only Quasi having any form of injury (calf), I read the standard disclaimer and knew Quasi well enough that he’d push through whatever I put out there. Warm-up – mosey around the loop near CoT, then hit SSH,…
3We had seven show up this morning I gave a good but quick disclaimer and we took a quick mosey to the front parking lot. We started here with four laps and I instructed that each lap we would stop at the speedbump and you had the choice of 25 squats or ten Merkins. Lucky being a veteran he is did his 10 Merkins and then heckled us as he moseyed away and said “you…
2We had 10 this morning at shipwrecked for a mod work out. We had a visitor from across the bridge this morning. Glad to see straight-up visit us from the Fort. I gave a good little disclaimer moseyed over across the street to the elementary school and got a little warm up on. Did some newly introduced to me bat wings, low slow squats and cherry pickers. We then moved over to the track…
1It was a beautiful morning with clear skies and the temp was at 51 degrees! Welcome back to the 3rd Mod since restart, we didn’t have any FNGs but we did have a Pax with a broken foot so we set a modification plan for him and off we went. Everything was In Cadence unless noted and different Pax’s were called upon to call Cadence! Started off with some stretching. 10 sec count for R/L…
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