Hurrcane Coaches Box

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WARMUP:
SSH
Imperial Walkers
Hillbilly Walkers
Stretches:
– L/R toe touch, middle
– Pretzel
– Quad

THE THANG:
arm workout with cindies – AmRAP
45 sec on, 15 rest
Circuit x2
– pull ups
– Curls
– Tris
– OH press
– Cactus squats

Burpee decelerator starting with 10 at the first, lunge walk to next, 9 burpees, etc…..

MARY:
Airborne’s hip flexors

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Why Break Tradition?

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WARMUP: None needed

THE THANG: Why break tradition. I’ve visited this AO a handful of times and on all but 1 occasion we ran Holbrook. Well, guess what we did this morning, run Holbrook. I would like to say thanks to my SL for all of the running we’ve done lately preparing for a 1/2 marathon. This was the first time I finished the route in under 45 minutes. Got to hang with Time Machine as he was my pacer. Thanks for the push brother!

MARY: None needed

ANNOUNCEMENTS: Read your newsletter

COT: STK

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Around town

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Indian run warm up around lot with 1 PAX dropping for 3 burpees. Continue for 2 rounds. Over to amphitheater for mucho chesto. Mosey over to springs building for some dips and incline merkins. On to next stop for steps ups and declines. On to next stop for muscle ups, people’s chair on wall while each PAX bear crawls out for 5 merkins then crawl bear back. Next round each PAX runs out and does 3 burpees. More muscle ups. Take the hill to the upper lot. 21 jump squats, 21 merkins, 21 plank Jack’s. Run 3 line suicide. 15 of each of those and 2 line suicide. 9 of each of those and run to far line and back. Start moseying back to WEP stopping at most of same spots. More muscle ups b/c why not. Back to lot and finish up with about 4 mins of Mary. Thx JWOW!

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Runnin’ In The Rain & We Feel No Pain!

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WARMUP: Abe Vigoda, Cherry Pickers, Downward Dog, Honeymooner, Imperial Squat Walkers, Left over Right, Pideon Stretch,
THE THANG: Derkins, Dips & Step Ups Rinse & Repeat 3X, Mosey to main parking lot, 11s-Bomb Jacks & Plank Jacks.
MARY: Freddy Mercury, Heel Touches, LBCs,
ANNOUNCEMENTS: WEP Convergence, Hwy 21 Adopt a Hwy Pickup.
COT: Prayers and praises for family members & health .

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Dynamic suo

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WARMUP: usuals
THE THANG: dick Webb (pull ups- merkins) wall sits with burpee broadjumps, other leg exercises with walking lunges and sprints
MARY:
ANNOUNCEMENTS: convergence/acceleration project/trash pick up
COT: prayers for mainframes sister, backdrafts mom, staying safe during storm

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Four Corner Fest

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IC SSH, Moroccan Nightclub, Cherry pickers, lss, mtn climbers, plank, hands to the sky, Honeymooner, down dog
mosey

Four corners
CDD 20 IC
Up main – Hold plank at each corner for 6
Right at Tom hall
CDD 15 IC
Right at Monroe white
CDD 10 IC
Right on confederate
CDD 5 IC

Shoulder taps 20 IC
Up main – Hold plank at each corner for 6
Right at Tom hall
Shoulder taps 15 IC
Right at Monroe white
Shoulder taps 10 IC
Right on confederate
Shoulder taps 5 IC

Low slow squat 20 IC
Up main – al gore at each corner for 6
Right at Tom hall
Ls Squat 15 IC
Right at Monroe white
Ls squat 10 IC
Right on confederate
Ls squat 5 IC

Monkey humper 10 IC
Up main – al gore at each corner for 6
Right at Tom hall
MH 10 IC
Right at Monroe white
MH 10 IC
Right on confederate
MH 10 IC

Mosey to COT. Stretching and LBC to 6

Making these editable is a dangerous proposition that <@UGU3XR5RP> should look into before <@U5CVD8D7V> really causes problems.

It’s ok, nobody reads them anyway.

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What rain

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WARMUP: quick disclaimer and off we go. Ran through the drop off loops and started with: SSH, windmills, cherry pickers, merkins, low slow squats.
THE THANG: Pearls on a string was the name. First stop was bottom of the hill for 10 bomb jacks. Up the hill to back lot of Keller Williams for 20 diamonds, 10 bomb jacks. To the back of the lot across the street added 30 squats. Went to the corner of the next lot to add in 40 American hammers (double count). Ran to the bottom of the hill for 50 flutters double count. Made 1 more stop for 60 calf raises (20 out, 20 reg, 20 in).

Ran to the flags and lunge walked for about 25 yards, then duck walked for another 25 yards.

Ran back to COT.
MARY: yes, got in some Mary time
ANNOUNCEMENTS: we announced some
COT: covered F3 mission, 5 core principles, and credo

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