Prison Break

WARMUP: 10x SSH IC
THE THANG:
Mosey to WEP amphitheater

5 burpees
10 Merkins IC
5 lunges each leg
10 In/Out Dollie’s

12-min AMRAP
Lap broken into 3 parts:
-Bear crawl length of amphitheater, mosey to bathroom for stop 1
-10 squat jacks, mosey to next position at top corner of trail on hill
-10 burpees, mosey to next position by swing across from amphitheater
-10 mike Tyson’s, mosey back to amphitheater

10-min AMRAP
5 burpees
10 pushups
15 lunges
20 air squats
Circle parking loop back to amphitheater

5-min AMRAP
15 sit-ups
15 glute bridges
15 Russian twists
15 Flutter kicks IC
30sec low plank

Mosey to COT

Moleskine:
Lots of huffing and puffing in the gloom this morning mostly involving YHC’s choices best described as those done in a prison cell – and one Jane Fonda jazzercise sans knee-high Reebok socks.
A few notables:
Dark Helmet loves burpees – please be sure to include them in any AO’s where he HC’s.
Esso and Maximus set the tone in weight vests, floral and all.
Punch List crushed crushed the AMRAPs like, well, a punch list.
T-claps to Man Down for posting despite his 3am college bedtime.
Peabody and JWow were silent but deadly when chiming in on the prison cell burpees and bear crawls.
Soup to Nuts won best hair for the gloom, despite a contended effort by YHC and Dark Helmet.
Always a pleasure – Solo

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Block Puddle

WARMUP: Mosey to WEP stage. It was not dry. SSH, Imperial  Walker, Low Slow Squat, Cherry Pickers, Windmills. 15 count
THE THANG:
-Native American run round WEP w 6 dropping for 1 burpee.
-Tabata – 45 seconds of big boys, flutters, hello dollies, and LBC’s
– Mosey to dryer parking lot for a few rolls of Polish Dice (belongs to Fresh Prince). 30 🐸 jumps, lunges, and squats. Dice was not cooperating so abandoned and moseyed to large hull across from Veterans Park.
-7’s w burpees at top of hill and jump squats at bottom.
-20 merkins in cadence.
-Mosey back to COT
MARY: Abb exercises performed by Cohiba, Dark Helmet, and Cyclops.
ANNOUNCEMENTS: could have done a better job with this as a site Q.  🙄
COT:Praises for patience, family time over Christmas, recent loss of PAX mentioned by Slaughter.

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Block Puddle

WARMUP: Mosey to WEP stage. It was not dry. SSH, Imperial  Walker, Low Slow Squat, Cherry Pickers, Windmills. 15 count
THE THANG:
-Native American run round WEP w 6 dropping for 1 burpee.
-Tabata – 45 seconds of big boys, flutters, hello dollies, and LBC’s
– Mosey to dryer parking lot for a few rolls of Polish Dice (belongs to Fresh Prince). 30 🐸 jumps, lunges, and squats. Dice was not cooperating so abandoned and moseyed to large hull across from Veterans Park.
-7’s w burpees at top of hill and jump squats at bottom.
-20 merkins in cadence.
-Mosey back to COT
MARY: Abb exercises performed by Cohiba, Dark Helmet, and Cyclops.
ANNOUNCEMENTS: could have done a better job with this as a site Q.  🙄
COT:Praises for patience, family time over Christmas, recent loss of PAX mentioned by Slaughter.

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Block Puddle

WARMUP: Mosey to WEP stage. It was not dry. SSH, Imperial Walker, Low Slow Squat, Cherry Pickers, Windmills. 15 count
THE THANG:
-Native American run round WEP w 6 dropping for 1 burpee.
-Tabata – 45 seconds of big boys, flutters, hello dollies, and LBC’s
– Mosey to dryer parking lot for a few rolls of Polish Dice (belongs to Fresh Prince). 30 🐸 jumps, lunges, and squats. Dice was not cooperating so abandoned and moseyed to large hull across from Veterans Park.
-7’s w burpees at top of hill and jump squats at bottom.
-20 merkins in cadence.
-Mosey back to COT
MARY: Abb exercises performed by Cohiba, Dark Helmet, and Cyclops.
ANNOUNCEMENTS: could have done a better job with this as a site Q. 🙄
COT:Praises for patience, family time over Christmas, recent loss of PAX mentioned by Slaughter.

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Block Puddle

WARMUP: Mosey to WEP stage. It was not dry. SSH, Imperial Walker, Low Slow Squat, Cherry Pickers, Windmills. 15 count
THE THANG:
-Native American run round WEP w 6 dropping for 1 burpee.
-Tabata – 45 seconds of big boys, flutters, hello dollies, and LBC’s
– Mosey to dryer parking lot for a few rolls of Polish Dice (belongs to Fresh Prince). 30 🐸 jumps, lunges, and squats. Dice was not cooperating so abandoned and moseyed to large hull across from Veterans Park.
-7’s w burpees at top of hill and jump squats at bottom.
-20 merkins in cadence.
-Mosey back to COT
MARY: Abb exercises performed by Cohiba, Dark Helmet, and Cyclops.
ANNOUNCEMENTS: could have done a better job with this as a site Q. 🙄
COT:Praises for patience, family time over Christmas, recent loss of PAX mentioned by Slaughter.

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Block Puddle

WARMUP: Mosey to WEP stage. It was not dry. SSH, Imperial Walker, Low Slow Squat, Cherry Pickers, Windmills. 15 count
THE THANG:
-Native American run round WEP w 6 dropping for 1 burpee.
-Tabata – 45 seconds of big boys, flutters, hello dollies, and LBC’s
– Mosey to dryer parking lot for a few rolls of Polish Dice (belongs to Fresh Prince). 30 🐸 jumps, lunges, and squats. Dice was not cooperating so abandoned and moseyed to large hull across from Veterans Park.
-7’s w burpees at top of hill and jump squats at bottom.
-20 merkins in cadence.
-Mosey back to COT
MARY: Abb exercises performed by Cohiba, Dark Helmet, and Cyclops.
ANNOUNCEMENTS: could have done a better job with this as a site Q. 🙄
COT:Praises for patience, family time over Christmas, recent loss of PAX mentioned by Slaughter.

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Lots of Stairs In Downtown

WARMUP:
Run to Loom parking lot for COP Warmup:
– SSH
– Awkward SSH
– Merkins
– IW
– Sumo Squats (Bonsai’s version)
– Windmills

THE THANG:
Run to FM COG parking lot to find a cone with 4 rounds of exercises. Pax partner up. Partner 1 runs across parking lot and up/down stairs (newest building), then back, while partner does exercises listed on cone. Flapjack, then rinse and repeat for all 4 rounds.
10 reps each exercise, rinse and repeat.
– Round 1 – Flutters <-> Freddie Mercuries
– Round 2 – LBCs <-> Heals to Heaven
– Round 3 – Dying Cockroach <-> American Hammers
– Round 4 – Chopsticks <-> Plank Jacks

Pax moseyed to 2nd cone for another 4 rounds (different exercises, different running route, different stairs).
Cone 2
– Round 1 – Side-step lunges <-> Imperial Walkers
– Round 2 – Bomb Jacks <-> Lunges
– Round 3 – Monkey Humpers <-> Squats
– Round 4 – High Jumps <-> SSH

Pax moseyed to 3rd cone for another 4 rounds (different exercises, different running route, different stairs).
Cone 3
– Round 1 – Plank Punches <-> Rosalitas
– Round 2 – Merkins <-> 10 second Elbow Plank
– Round 3 – CDD <-> Moroccan Nightclubs
– Round 4 – Alternating shoulder taps <-> Parkers Peters

Pax moseyed to 4th/last cone for another 4 rounds (different exercises, different running route, different stairs), but we ran out of time.

Back to COT.

Thanks SoupToNuts for the opportunity to lead. Thanks to all pax for posting. Great job!

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Frosty’s Revenge: The Icebreaker Workout

BEFORE HAND: I ran out of the house to find my windshield completely frozen. I mean should I have expected when it’s 27° out. I tried to knock the ice off but with that I only made it to the stop sign at the end of Rd. As I started sweating bullets thinking I was going to be late just get my windshield clear so I can view the road. I made it with time to spare.

I proceeded to get out of the vehicle trying to get used to the bitter cold. Upon circling up we got a good amount of Pax which always ends up making for a great time.

WARMUP: 10 windmills
10 SSH
10 imperial walkers

Mosey over to the milestone.
Asked the Pax to think about what they are most grateful for this time of year and also what they are struggling with.

10 Merkins IC

THE THANG:
I had two present boxes with several exercises and reps listed inside. The main box had exercises that would be done in the parking lot near spratt St. Where the playground is. The lower box had exercises with reps Had exercises with reps for us to be performed at the milestone near white St. and Main St. I had Pax pull from each one of the gifts to determine the exercise that would be performed. Here’s how it went no particular order.
Lower box
1. 15 – Mike Tysons
2. 15 – Mike Tysons
3. 20 – Plank Toe touches each leg
4. 5 – Plank Toe touches each leg
5. 20 – Plank Shoulder Taps each side
6. 20 – Dips
7. 15 – Mike Tysons
Main box
1. 20 – CDD
2. 20 hand Release Merkins
3. 5 – Fire Hydrants Each Leg
4. 5 – Wide Arm Merkins
5. 5 – Merkins
6. 5 – WW2 Situps
7. Last but not lease 25 – Kraken Burpees which for the sake of time I Omaha to 10 – Kraken Burpees

Mosey back to COT.

COT: Circle up C-Span style to review what each pax is most grateful for this time of year and what they are struggling with.
Health is the main item that came up to be grateful for.
Prayers and praises. Lots of announcements read your newsletter.

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Tour de force!

WARMUP: pharmacy parking lot- 50 SSH, plank focus
THE THANG:

Mosey to WEP, 1/2 lap 1 burpee each bench increasing to 7 where we ended up at amphitheater, wall sits, pax take turns lunge walking to edge and run back, for last three pax we did balls to walls with push-ups

Mosey to Pike, bear crawl entire length of back parking lot under the awning, IFKYK

Mosey to half wall in front of PIKE, Derkins and dips

Mosey back towards downtown and sprint up hill towards Valero

Stop for 50 American hammers IC (2 sets of 25)

Mosey to print shop around to pull up bars, Jack Webb with pull ups and merkins up to 5

Mosey around long way to COT, almost got 3 miles

MARY: incorporated
ANNOUNCEMENTS: golf event, bethel, CSAUP
COT: prayers for patience, travels and keeping reason for season, Jesus

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Quiet Please……….

WARMUP: SSH (while waiting on Cubbie), mosey to Monroe & Acadamy. 10 Windmills, 10 Hillbilly Walkers, 10 Goofballs (for BL)
THE THANG: #The Pendulum
10 Bombjacks: run to stop sign at Confederate 20 Merkins
back to intersection: 10 Bombjacks: Run to top of hill on Monroe 20 Plankjacks
5 rounds
Thang #2
Four Corners:
Corner 1: 5 Merkins & 5 Bombjacks
Corner 2: 5 Merkins & 10 Monkeyhumpers
Corner 3: 5 Merkins & 15 CDD’s
Corner 4: 5 Merkins & 20 Mountain Climbers
Did 3 Rounds
MARY: Bandcamp led a few
ANNOUNCEMENTS:
COT:

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