8 for “The Seven”

2024-05-20Leave a comment

QIC: Grout
When: 05/20/2024
Pax: Grout, JCruise, Poppins, Shield, Splinter, Sprocket, The Pirate, Time Machine
Posted In: Honey Badger

WARMUP: Mosey, 20 SSH, 10 Moroccan Nightclubs, 10 Hillbilly Walkers, 10 Cherry Pickers
THE THANG:
The Seven: (7 Rounds)
– 7 Merkins
– 7 Overhead Press
– 7 Knees to Elbows
– 7 Bent Rows
– 7 Manmakers
– 7 Swings
– 7 Pullups
Run to stop sign at the bottom of the hill …….rinse and repeat
11’s (got 7’s in thought)
– Big Boy’s
– Squats
mode of transportation was murderbunnies

MARY: Flutters, American Hammers
ANNOUNCEMENTS:
COT: Prayer for Brad’s mother & Steven’s uncle

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6 Clean Shaven Men & Bearded Fellow

2024-05-19Leave a comment

QIC: Sofrito
When: 05/16/2024
Pax: Cheddah, Cornerstone, Duck Dynasty, Sofrito, Sprocket, SugarBug
Posted In: Soul to Sole

WARMUP: None, Disclaimer given
THE THANG: We rucked towards Veterans Park to do a quality check on the Minnow Pond. 3.44 Miles
MARY: None she was absent
ANNOUNCEMENTS: Cannoli Run, Read Your newsletter, the jeager
COT: What happens in COT stays in COT

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Buckets returned

2024-05-19Leave a comment

QIC: Assassin
When: 05/17/2024
Pax: Assassin, fishstix, Half Shell, PETA, Pusher, Senator Tressel, slapshot, Slow Jams, Sprocket, Twister
Posted In: The Stockade

The buckets of pain returned by popular demand and were loved by all. Three corners of the parking lot had a nice selection from which to choose pain. Each bucket had a load of tickets and once a ticket was pulled the pain was announced. The running in between was especially enjoyable as it was reported that we ended up with around 1.5 miles for the morning. Sweet.

We broke into two groups for some nice fellowship opportunities but with all the running Peta and I didn’t get to catch up on much.

Appreciate the invite Aye

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Plates of Pain

2024-05-18Leave a comment

QIC: Kodak
When: 05/18/2024
Pax: Bitcoin, Drop Thrill, HarryCarry, JCruise, Kodak, Suplex, Time Machine
Posted In: the yard

WARMUP:
SSH
Low Slow-ish Squats
Tempo Merkins
Moroccan Nightclubs

THE THANG:

The plates of pain:
Partner up
One partner does 5 squats, 5 merkins, 5 big boys ad infinitum.
Other partner moseys to one the (paper) plates of pain and does the exercises written on it. Partners then trade off. Once each partner has done the exercises on a plate they move to the next plate. MOT is done out and back.

1. Bear Crawl – 15x Carolina Dry Docks
2. Sprint – 15x Box Jumps
3. Lunge Walk – 20x Bonnie Blairs
4. Broad Jump – 15x Donkey Kicks
5. Duck Walk – 30x Monkey Humpers
6. Nur – 30x Calf Raises (10 regular, 10 wide, 10 pigeon-toed)
7. Karaoke – 10x Side Lunges each leg
8. Crab Walk – 30x Lonely Cowboys

MARY:
Ab Lab

ANNOUNCEMENTS:
Bethel

COT:
Yes

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Sneaky 2

2024-05-18Leave a comment

QIC: Beaker
When: 05/18/2024
Pax: Beaker, Esso, JWOW, Spectre, Sprocket
Posted In: The Fort

WARMUP:
High Plank
Downward dog
Upward dog
Merkins x 5
Repeat

High Plank
Downward dog
Upward dog
Shoulder tap x 5
Repeat

THE THANG:
Imperial Walker x 20 (cadence count)
Hillbilly Walker x 20 (cadence count)
Windmill x 20 (cadence count)
Lap around parking lot and pavilion
Repeat x3

Merkin x5 (cadence count)
Recover
Repeat x5

Heel elevated squats x20
Reverse lunges x20 (SC)
Good Morning x20
Lap around parking lot and pavilion
Repeat x3

Sit up get up x10
Modified flying squirrel x10 (no jump)
Inchworm x10
Lap around parking lot and pavilion
Repeat x3

ANNOUNCEMENTS:
Cannoli Run, HIM Camp, Summer of CSAUPs, The Murph, 4th of July Convergence

COT: Patience, peace, family, protection

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The Work

2024-05-17Leave a comment

QIC: Sprocket
When: 05/15/2024
Pax: Anchorman, Bitcoin, Cakeboss, darkhelmet, HarryCarry, Headspin, JWOW, oldbay, Peach Stand, Shield, Sofrito, Sprocket, SugarBug, Tiller, Wegmans
Posted In: Ring of Fire

WARMUP: SSH, Windmills, MNC
THE THANG:
Mile on the track
10 Burpees
10 Squats
10 Merkins
10 Big Boys
Every 1/4 of a lap one of these exercises was done
x4 = 1 Mile

Then we went to the cinder block area and did
24 BLOCK SWINGS
10 BURPEES

20 BLOCK SWINGS
8 BURPEES

16 BLOCK SWINGS
6 BURPEES

14 BLOCK SWINGS
4 BURPEES

12 BLOCK SWINGS
2 BURPEES

10 BLOCK SWINGS
1 BURPEES

RUN OUT AND BACK TO THE CROSSWALK IN FRONT OF THE FOOTBALL STADIUM

3 ROUNDS
MARY: Box Cutters
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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4 corners, 3 times = 12 corners

2024-05-17Leave a comment

QIC: Barkley
When: 05/17/2024
Pax: Backdraft, Barkley, Barry Manilow, Bonsai, Conundrum, Crystal Lake, Destiny, F3DaVinci, Flounder, Fogerty, Hurler, JCruise, Joe Lyons (F3 Long Duck), oldbay, Peach Stand, Rebel, Rebound, RollOff, Tesh, Wooden Leg
Posted In: Slow Burn

Airborne stretch
Side straddle hop
Low slow squats
Slowzie

4 corners-Merkins-CDD-Flutters-LBC’s
Mode of transportation: Toy soldiers, 1 burpee in the middle

4 corners-Hand Release-B jacks-heals 2 heaven-hello dollies-1 burpee in the middle

4 corners- 5 burpees at each corner, 1 burpee in the middle
Mode of transportation: High knees

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The Ballroom: Dancing on all fours ?

2024-05-15Leave a comment

QIC: CakeBoss
When: 05/14/2024
Pax: 3D, Anchorman, Bonsai, Boogie Down, Cakeboss, JCruise, oldbay, Pusher, Shady
Posted In: backblasts

WARMUP: few exercises then track with slow mosey around campus
THE THANG:
5/17/1971 is CakeBoss bday so we did little work around those numbers
5 – rounds
17 – mountain climbers in cadence
19 – Mak Tar Jais
71 – Yard bear :bear: crawl

Looks easy until 3rd round and you want to quit
All the PAX finished strong :muscle:

MARY:
ANNOUNCEMENTS:
COT:

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Two for Partner Work

2024-05-15Leave a comment

QIC: fishstix
When: 05/15/2024
Pax: fishstix, PETA
Posted In: kitchen sink

Two respectable studs appeared at The Sink this morning. We started out with a short mosey to the front of the school. We partnered up, unfortunately Peta was stuck with me. Both partners performed the exercises at the same time until the total rep count was completed (See attached file for exercises). Next, one partner ran to the end of the sidewalk while the other farmer carried the sand bags to the last pillar and back. Repeat until all exercise were done. We were able to complete the LBCs. I plan to finish Rd1 later today, maybe Rd 2.

Don’t stop doing the hard stuff, even when you get older.

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Christmas Comes Early

2024-05-15Leave a comment

QIC: Drop Thrill
When: 05/15/2024
Pax: Drop Thrill, Time Machine
Posted In: Bushwood

THE THANG:

So I brought out the Twelve Days of Christmas a bit early. It was a crowd pleaser. Went a little something like this.

1-run
2- Wide Arm Merkins
3-Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees

COT: Great to work out with Tomb Raider and Bread Fruit for the first time and always great to see and his canine companions. Thanks for posting. The Thrill is gone.

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