Weighed Down

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WARMUP: yea, this is important. did SSH for a while because Esso was late. He apparently “went to block party” and then remembered we were going to ballroom today.

THE THANG: ran around exploring

Found a 15 space parking lot
1 merkin
2 squats
3 burpees
4 merkin
5 squats
6 burpees
7 merkin
8 squats
9 burpees
10 merkin
11 squats
12 overhead claps (by request)
13 merkin
14 squats
15 overhead claps

Started to do that again, but I just didn’t wanna. Was hoping more PAX would gripe about it. But they didn’t they were either too cold to complain, or knew I might actually go through with it if they did.

Mosey some more
some squats, lunges, cossak squats

Mosey some more found a hill
bear crawl, donkey kicks, back down
crawl bear, donkey kicks, back down

Mosey some more found the basketball court
5 squats run to the middle 5 jump squats
back to start
5 squats run to far end 5 lunges
did that a few times

MARY: did some hip flexibility work. Barry did not seem to be a fan, but I know he really enjoyed it in his heart.

COT: had to be there. Bass is a stellar Site Q. It was an honor to lead

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Caught in my zipper

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WARMUP: Gas pumpers just for Twister, then various stretches ending with Windmills
THE THANG: Yogged to the Lowe’s Parking Lot, called a MOT down the aisle and work out at the end, reversed the MOT next aisle over back to the Lowe’s side of the lot, zippered down the lot MOT was Run/Nur, Karaoke, Walking/reverse Lunge. 5/10/15 Merkins, Crunches Squats, SSH
MARY: Round and round we went to 6:02
ANNOUNCEMENTS: Double Down w D2DB
COT: Twister had some profound insights on being better men, STK

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Run up the Hill “Again”!

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WARMUP: none
THE THANG: run over toward school into cul de sac where Decibel had his office. Run down to the bottom of road where street lights are before school. Run back up the hill to cul de sac. Exercises at top and bottom. Repeat 5 times. Not complicated…. it just sucked!
MARY:
ANNOUNCEMENTS: Dam to Dam bar
COT:

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Moderate or Not?!? American Jackal

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Wet morning, decent amount of time under the walkways.

Decent warmup after a weekend full of F3 events.

Pairs of lower body exercises, in cadence, then sprint to end of walkway. New pair of exercises. 5 combos. Plus a pair of core exercises before moseying to a new location.

New location by front of school. Pairs of lower body exercises, then bear crawl to end of walkway. 5 combos, additional core combo.

COT

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It’s Merman

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WARMUP: None
THE THANG: 3 cone pain stations .40 mile mode of transport. Rinse and repeat. 1 cone -15 dips 2 cone – 15 merkins 3 cone – 15 squats. Should have logged 3.5 a 4 miles and did enough merkins, dips and squats to feel it.
MARY: none
ANNOUNCEMENTS: newsletter
COT: what’s happens stays

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Push through whether your life is in order or not

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WARMUP:
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Hillbilly walker
Mosey around loop, karaoke, mosey, karaoke, mosey. Stop at curb and 10 inclined merkins on curb in cadence, mosey over to the pull up bars and 10 low slow squats in cadence.

Grab a cinder block for each man, and mosey with block above your head to the first covering and leave blocks on ground
THE THANG:
Head to the bus loop cover for 4 quadrants:
– 5 burpees every time you make it back to the center
– Run to boards:
Board 1 – 40 American Hammers in single count, then lunge walk back to center
Board 2 – 20 bomb jacks, then run back to center
Board 3 – 20 squats, then karaoke back to center
Board 4 – 15 Mike Tyson’s, then Nur back to center

Card game:
Run to other side, pick up a card. Nur back to start and complete the below exercises.

Numbers 1-10, do the number of reps per card:
Hearts – Goblet squats
Clubs – 2-hand upright rows
Diamonds – 2-hand curls
Spades – Cindy swings
 
A – 5 Man-Makers
K – 10 Lunge squats w/block on shoulders, single count
Q – 15 flutter with press – count on press
J – 20 Plank pull-throughs
 
Joker – 5 Kraken Man-Makers. Do these yourself or hand to anyone of your choice

MARY:
20 knee-ups at the bars
1-minute wall sit
20 more knee-ups
ANNOUNCEMENTS:
COT:

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DORA remix

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WARMUP:
20 SSH
15 Cherry pickers
15 wind mills
15 imperial walkers
THE THANG:
Mosey to church parking lot
DORA
– 50 burpees
– 300 lbc
– 100 Merkins
– 200 squats
– 400 flutters
– Then Terri rounds off:
– Bear crawl 30 yards
– Neer back to the start
– Run 60 yards
– Crawl bear 30 yards
– run 60 yards
MARY:
15 American hammers
15 box cutters
15 LBCs
15 Freddie Mercurys
ANNOUNCEMENTS:
Newsletter
COT:
Prayers and praises

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Rainy day

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7 men showed up for a rainy day. YHC was not feeling it, but I had route planned and was on Q so I showed up. YHC decided to ruck with Crabcakes and Assasin while 3 others may or may not have taken the route I suggested.

Motto for the day:
Showing up is half the battle

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Cold

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WARMUP: run up Massey St for SSH, Walkers, Cherry Pickers, Windmills.
THE THANG: Mosey to beautiful parking lot of 1st Baptist. Bear Crawl every other light post and complete 15 merkins. Turnaround. Burpee broad jumps all the way back.
Mosey to Monroe bowl and complete pendulum with squats, merkins, and LBCs
Mosey to print shop. Take turns doing 5 pull ups. 3 sets.
Mosey to wall next to Improper pig. Wall sits while PAX does 10 merkins. 4 sets.
Mosey to COT
MARY: Abb stuff
ANNOUNCEMENTS: d2D Bar
COT: what’s said stays

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