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Liberty

Date: 6/11/19

AO: Liberty Park in Plano, TX

Conditions: Cool breeze in the air

PAX: Eruzione, Hopper, QIC: The (Scranton) Stranger

Warmup
Quick Mosey
10 Good mornings
10 Baby Arm Circles
10 Opposite Baby Arm Circles
10 Overhead Presses
20 Walking Toe Touches
50 SSH

The Thang
Workstation 1) Mile run, after every lap around the track complete 20 Merkins, 30 Squats, 40 LBC’s

Workstation 2) Football field – Alternating side squat to the 10, lunge to the 20, bear crawl to the 30, crab walk to the 40 then sprint to the endzone
– Rinse and repeat
Workstation 3) Start with a plank circuit in the enzone then bear crawl to the 10, crawl bear to the 20, crab walk to the 30, opposite hand/opposite foot hop to the 40, reverse hand and foot to the 50, sprint to the endzone.

– Quick 20 merkins/50 mountain climbers
– Rinse and repeat Workstation 3 – except lunge the final 50 yards.

Mary:
1 Cool down lap around the track followed by some Good mornings

Circle of Trust, Count-o-Rama, Name-o-Rama:
The day began in confusion of where to meet (my bad) but on the final lap of Workstation 1 Eruzione and myself were pleasantly surprised to be joined by none other than Hopper (who has been on a 1-year sabbatical). Glad to have you back in the mix Hopper!

Prayer requests: General prayer for overall safety and well being for everyone’s children. Also, lifted up the F3 babies (Baby Boomer, and Thunderlips’ newborn).

Honored to serve,
Strangler

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Launch of the Liberty AO (Tank Park/Parked Tank)

Date: 6/4/19

AO: Liberty Park

Conditions: YHC called it the dead of summer, the other PAX said it was early spring.

PAX: Boomer, Eruzione, Mizzourah, FNG: Ledger, QIC: The (Scranton) Strangler

Warmup
Quick Mosey
10 Good mornings
10 Imperial Storm Troopers
10 Burpees – on your own
35 SSH

The Thang
Workstation 1) Merkin Flowers by Moby – while “Flowers” by Moby (made famous by Gone in 60 Seconds) played, anytime they sang “green sally up” you go up on your merkin and hold then when they sing “green sally down” go down on your merkin and hold your chest off the ground. Played through to the end of the song. Amounts to thirty pause reps in 3 minutes and 30 seconds.

Squat Flowers by Moby – same rules as above except with squats. So, we spent the first part of the morning in the low squat and low merkin holds.

On this Day:
On this day (June 4th) in 1984, Bruce Springsteen released his album Born in the U.S.A. – therefore our background noise was the album, Born in the U.S.A.

Workstation 2) 11’s – Squats and WWI’s – started with 10 squats and 1 WWI on opposite ends of the parking lot.

Workstation 3)
-Plank Circuit (30 seconds each way)
-Reverse pyramid Merkin 10/9/8/6/4/2
-Moseyed over to the picnic tables for 3 sets of 15 dips
-We ended with 10-minute walking lunges by the tank in honor of the 75th anniversary of D-Day which is this Thursday June 6th.

Circle of Trust, Count-o-Rama, Name-o-Rama:
Prayer requests: Boomer and FNG “Ledger” both expecting babies soon (first baby for both of them too). Ledger’s grandfather is in the hospital, so we want to keep he and his family covered in prayers.

Honored to serve,
Strangler

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Liberty BLIMPS

AO: Liberty Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH IC x15
IST IC x15
Windmills IC x15
Daisy Pickers IC x15

THA THANG:
Mosey to HS parking lot for some parking lot corner BLIMPS
Buprees x5
Lunges x10 each leg
Imperial Storm Troopers x15 each leg
Merkins x20
Plank Jacks x25
Squats x30

Mosey around the perimeter of Liberty Park back to the flag.

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Mizzourah, F150, Mookie
QIC: Silicon

CIRCLE OF TRUST/BOM:

MOLESKIN:
Great morning in Plano, not much room for mumblechatter since the pace of BLIMPS OYO and moved quickly. Plenty of humidity however and sweat

ANNOUNCEMENTS:

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Preblast for week of 5/21/18

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, check out this week’s F3 Weekly Round Table on Soundcloud – Dredd talks F3Nation Q Source; and follow @F3QSource on twitter.

Here is this week’s schedule. SYITG

TUESDAY:
Bootcamp Workout, Glencoe Park AO (Eastside playground)
5:30-6:15 AM
QIC: AlrightAlright

Bootcamp Workout, Liberty Park AO (Liberty Park)
5:30-6:15 AM
QIC: Mizzourah

WEDNESDAY:
Bootcamp Workout, Caruth Park AO (Parking lot)
5:45-6:30 AM
QIC: Splash

THURSDAY:
Running Workout W/ Pain Stations, Katy Trail AO (La Madeline)
5:30-6:15 AM
QIC: Pepper

FRIDAY:
Bootcamp Workout, TBA by Wednesday Night
5:30-6:15 AM
Q: Teasip

SATURDAY:
Bootcamp Workout, Burleson Park AO (Park on Southside)
7:00-8:00 AM
QIC: Double D

Bootcamp Workout, Liberty Park AO (Liberty Park)
8:00-9:00 AM
QIC: TBA

WEATHER POLICY:
1. We don’t cancel for cold, wind, or rain. If possible, we defy the forecast (#Cantore) & POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will cancel or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG

ANNOUNCEMENTS:
1. May 29 6:30 PM at Taco Joint Preston Center V.A.P.E. Dinner (Vision and Leadership)
2. GrowRuck12 (Memphis, TN) Sept 21-23

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Team Effort for the win

AO: Liberty Rec Center
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x10
Touch Touch Dingies IC x10
Imperial Storm Troopers IC x 10

THA THANG:
Mosey to the band parking lot
Silicon Choice: Elevens with Burpee Pushups and LBCs
Mizzourah Choice: Bear and Crab Crawls across the tennis court

Mosey back to Rec Center

MARY:
Oblique Crunches IC x10 each side
Russian Twist IC x10
Low Flutter Kicks IC x10 each leg

COUNT-OFF & NAME-O-RAMA:
PAX: Mizzourah, Silicon
QIC: Team Effort

MOLESKIN:
It is time for the PAX to come to Silicon’s rescue! Third Consecutive workout with just Silicon and Mizzourah. We need PAX to come out and give Silicon something else to which to listen, other than Mizzourah’s talk of technical work details and excessive workout plans.

CIRCLE OF TRUST/BOM:

ANNOUNCEMENTS:
Want to join Mookie and Mizzourah in a challenge?

Plano Balloon Festival Sky High Challenge with an F3 twist:
Sept 22: 5K Run starting at 7:30am, finishing with enough time to get to the slightly delayed F3 workout (say 8:30?)

Sept 23: Half Marathon starting at 7am. Finish with enough time to still get to Church

Reminder: Still spots for those who haven’t yet committed to the Capital to Coast Relay on Oct 26-27!

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HITT training at Liberty Park

THE SCENE:  Unknown
AO: Liberty Park
F3 WELCOME
WARM-O-RAMA:
SSH
IST
Sun Godess

THA THANG:
1 mile jog around the block
HITT training at the pavillion
30 second intervals with 10 second rest.

combo nonstop 5x.
Merkins (which slowly morphed into Irkins)
Jump Squats
Burpees
Rinse and Repeat
Rinse and Repeat

Mosey to and around the track once for a cool down.
Then 4 laps around the track sprinting the straights and walking the curves

MARY:
5 minutes stretching on their own.

COUNT-OFF & NAME-O-RAMA
2 PAX – Silicon
Q: Maverick

CIRCLE OF TRUST/BOM:
None – Zilch – Nada.


MOLESKIN:
2 lonely PAX arrived 5 minutes early on a balmy Saturday morning to better themselves for God, their families, and themselves. I know several have been out due to prior engagements or injuries but we did see the triumphant return of Silicon this week after a few weeks hiatus and he has certainly dove right back in. We truly missed everyone who decided that the fartsack was a bit warmer and probably more inviting, however our low attendance wasn’t going to stop us from a great Beatdown..
ANNOUNCEMENTS: