Cool runnings

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THE THANG: some of us ran on the road – route was Munn Rd to Kingsley Park to 160. Roughly 1 mile loops. Encouraged PAX to go in opposite directions to encourage each other as we passed.
Most ran trails though.

ANNOUNCEMENTS: remember to do name-o-Rama next time…

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Soggy Day at the Golden Corral

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WARMUP:
After a quick disclaimer, we moseyed around the shovel flag, picked up Olaf who was running a bit late, and made our way to the First National Bank to get shelter under their drive-through.
THE THANG:
COP (all in double count cadence): SSH x 25, windmill x 10, imperial walker x 20, merkin x 10/hold/mountain climber x 20/hold/RAH-LAH (legs if you got it)/6″/hold/6″/hold, hello dolly x 20, jumping lunge x 15.

Line up on one side of the drive-thru for Jacob’s ladder. Bearcrawl to the end of the drive-thru, do 1-5 burpees, and then bear crawl or crawl bear back to the start (5 trips up/back total)
Line up for an Indian Run around the Harris Teeter shopping center, and return to the bank drive-through for the Airborne Killer Hip Routine.

Mosey to the sidewall of Harris Teeter for extended wall sits. We did a 60s, 75s, and 90s sit (crowd pleaser). Mosey back to the bank drive through for 6 min of Mary:

Freddie Mercury x 20, Box Cutter x 15, Big Boy sit up x 20, LBC x 20, Superman Hold x 3 Mosey back to the shovel flag for some light stretching and COT.

MARY: See above
ANNOUNCEMENTS: CRI run this Saturday, Dec 14. The F3 Christmas party is Saturday, Dec 21, and spots are still available.

COT: Praise for Olaf’s daughter celebrating her 8th birthday today. She was not expected to live long following her birth and is truly a miracle child! Praise for Half Shell’s son who received the Let Me Run Boy award for exemplifying the principals of LMR on his team. Well done, young man!

The rain held off for most of the workout, but we stayed undercover at the bank for most of it. I found I had a lot of extra time today so threw in the wall sits on the flay. When I checked my weinke after the workout, I realized I forgot to do a 2nd Jacob’s ladder (crabwalk/dips) that was planned after the Indian Run. Oh well, we got it done this morning and the Pax put out a great effort as usual. Well done, men!

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Pavement Spa

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Eight men showed up this morning for the party. Quick disclaimer, few steps back, warm-ups (SSHs, IWs, WMs).
Next, we moseyed to the Pharma. Plank exercises, merkins, Peter Parker, Wide Arm Merkins, Parker Peter, 6 inch hold.
We then made our way to the old Hardees parking lot. I thought it was repaved, but it was rough as sandpaper. Crab walk from one end to the other, stopping at each parking stripe for 10 LBCs. Back the other way, bear crawl with merkins at every stop. We were now soaking wet with bruised hands.
Jog to Unity church for a Dora (CDDs, Squats, Flutters), run to bottom of the hill and back.
We made our last stop at the Footloose AO. Keeping our same partners, Partner 1 ran to the end of the lot and back while Partner 2 bear crawled. Flipflop upon return.
Burpee lightpoles on the way back to COT
Few minutes of Mary at the flag.

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Rotating Bells of Pain

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It was a rainy morn at The Pit of Snakes and the pax were fired up. A quick warmup and we were on our way.

Thang:
There were three bells this morning where the pax rotated around. Two of the bells were on one side of the parking lot and the third was on the other.

The HIM with the two bells would do man makers, while the third pax was the timer and ran across the parking lot to the third bell, where a plethora of KB exercises awaited. The timer would do 10 reps of an exercise and run back to rotate with the other two pax.

10 KB Swings
10 OH Press
10 Figure 8s
10 Goblet Squats
10 Lunges
10 U Hauls
10 Curls
10 Scull Crushers
10 Flutters
10 Chest Presses

Back to COT for prayers and praises.

JWow

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Degenerates Only

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WARMUP: Imperial walker, hillbilly walker, high knees, low slow squats

THE THANG: tel:100-200-300
Big Boys, Incline merkins, Squats
Bear crawl to next bench, 10 step ups, bear crawl back, after 50 reps

MARY: ab burnout

ANNOUNCEMENTS: read your newsletter

COT: had to cut prayer short because of the rain and <@USBP08L1G> didn’t want to get wet

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12 Days of KB Christmas

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WARMUP:
Quick mosey, SSH, low slow squats, windmill
THE THANG:
12 days of Christmas
1. Man maker
2. Clean and press
3. Single leg dead lift
4. Curls
5. Bulgarian split squats
6. Chest press
7. Skull crushers
8. Squats
9. OH press
10. single arm swings
11. LBCs
12. Man makers

MARY:
Some dumb tic toc merkin challenge, why? Because my son said I should.

ANNOUNCEMENTS:
Christmas party
COT:

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Officer Kevin Tonn

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WARMUP:
Mosey to the pullup bars, 10 pullups, grab a coupon, and mosey to the overhang in front of the school.
THE THANG:
Honoring Officer Kevin Tonn
– 20 Shoulder Press
– 13 Merkins
– 15 BO Rows
– 35 Big Boy Situps
– 11 Squat Thrusters
– 9 Burpees
– Run to the traffic circle and back.

Most got 6 in. Dark Helmet got 7

Run back to the pull up bars to return the blocks.
– 35 curls in cadence (70 total)
– Hang on the bag and knees to chest X10
– 15 curls in cadence (30 total)

Head back to COT.

MARY:
ANNOUNCEMENTS:
COT:

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Brrrrrring Your Hats and Gloves to Bushwood

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WARMUP:
5 Merkin Indian Run around parking lot to warm up
THE THANG:
Descending Ladder:
tel:10-9-8-7-6-5-4-3-2-1
Burpees
Air Squats
Reverse Lunges (each leg)
Bear Crawl / Lunge Walk / Nur to next island

Blackjack 21’s across parking lot (got to 11/10)
20 Merkins : 1 BBS

MARY:
2 Windmills
ANNOUNCEMENTS:
Read Your Newsletter
COT:
Show To Know – It’s Quick if it’s cold

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Joy to the Eastside, the Lord has Come

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WARMUP: light mosey under cover
3 exercises to get blood flowing
Imperial Walkers
Pee Can pickers
Merkins
Mosey to side of school and find curb
Plank on curb while one PAX at time run to end of line and replank 3X
THE THANG:
Hit the stairs
Two at time PAX run stairs while other pax perform exercises
LBCs
Flutters
Calf Raises

Mosey to Bus drop for 7’s
1 Merkin
Run buss drop distance
6 jump squats

Mosey back to stairs
1 PAX run stairs while rest of PAX hold wall chair
1 burpee each hand off for all PAX
Shoulder presses while wall sitting

Mosey back to curb plank
Distance extended and inclusion of Parker Peters, Peter Parker’s and Mtn Climbers
MARY:
90 seconds of Dying Cockroaches
ANNOUNCEMENTS:
Acceleration Project 12/20
Christmas Party 12/21
Clave Boss 5/10k convergence 12/24

COT:
Lots of prayers and praises and acknowledgement of something bigger than ourselves :clap: :fire: :pray: :christmas_tree:

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