Pick you poison

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WARMUP: mosey to Walgreens for IC windmills, Moroccan nightclubs, Cherry pickers, hillbilly and imperial walkers, merkins and stretching
THE THANG: mosey to grace church lot for partner pick your poison Dora that included 100 merkins(sen tressel), 200 step ups(grassy knoll), 300 squats(half shell), 400 lbc(slow jams). We also did some more stretching at the end.
MARY: went around the circle for some more ic stretching and ending with a 30 sec full body destroyer
ANNOUNCEMENTS: dam to damn bar, wine dinner at fish market
COT: prayers and praises for friends, family, and loved ones

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trail blazing at the VA

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WARMUP: grab blowers and
THE THANG: clear the trail for those that will follow.
MARY: we lost Flounder for a few minutes but found him bc of Credo
ANNOUNCEMENTS:
COT:

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Ruck to Sutton Rd

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WARMUP: preran a few miles.
THE THANG: ruck up and headed towards Baxter
MARY: keep that core tight
ANNOUNCEMENTS: discussed how God fulfilled his promise to David by sending Jesus.
COT:

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When I run you run

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WARMUP: cmon man
THE THANG: downtown FM, through whiteville park (go to back for 5 miles, cut over streets for 4 mile range), go down by Footloose, down academy, back 160 to COT.
MARY: please
ANNOUNCEMENTS: lots
COT: of course! 5th core principle!!

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Mission: Tripod

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WARMUP: ran parking loop with side shuffles, butt kickers and high knees
THE THANG:

Ark Loader: bear crawl, crab walk, alligator merkins, duck walk.

Tripod: splitting into groups of 3, we used the 3 legs of the breeze way. Running to each end and complete exercise. 20 merkin, 20 squat, 20 LBC. come through center and do 5 burpees. Made two cycles for 40 merk, 40 squat, 40 LBC and 30 burpees.

Sprint series

MARY: community Mary.

ANNOUNCEMENTS: wine dinner to raise money for dam to dam on Feb 2nd. Sign up in 2nd F or mumblechatter channels.

Aye!

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12 days of Christmas

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WARMUP:  Quick mozy followed by SSH, low slow squats, Moroccan night clubs
THE THANG:  Overhead ruck around the smaller parking lot loop.  Every time you lower your ruck, do two burpees.
Mozy to front school entrance closest to the baseball field.   Challenge was to know the 12 days of Christmas song and what happened on the first, second, third, etc day of Christmas.  To start, the group decided what the first day answer is (partridge in a pear tree) and ran to the first post in front of the school to check their answer.  The answer was correct, so the Pax did one lunge, rucked back to the fire hydrant, dropped their ruck, then ran back to the start.  Rinse and repeat with the second day of Christmas (turtle doves).  Run back to pick up ruck then run to the second post to check the answer.  There the Pax did 1 lunge and 2 ruck getups.  Rinse and repeat with cumulative exercises to the 12th day.  
  Exercises were 1 lunge, 2 ruck getups, 3 Diamond merkins, 4 flutters with press, 5 ruck swings, 6 plank jacks, 7 upright rows, 8 triceps presses, 9 curls, 10 8-count burpees, 11 ruck swings (whoops, didn’t mean to repeat), and 12 curb dips.
 Pax did great until 9 “ladies dancing”, when the penalty was to run back to the start for five  burpees then return.  11 and 12 weren’t any better, but with us running out of time, we did stationary burpees instead.
MARY:  Out dancing with the ladies
ANNOUNCEMENTS:  Lots!
COT:  Marriages, travel, family visiting.

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Jingle (Kettle) Bells

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WARMUP: 12 SSH, 12 Windmills, 12 Imperial Walkers

THE THANG:
Ladder format.
Do the first exercise, run to the bins and back. 2nd then 1st exercise, bin and back. 3rd, 2nd, 1st exercise. Bin and back. Keep going until the ladder is complete. Once the ladder is completed, work it back down.

Ladder as follows:
1 man maker
2 snatches
3 upright rows
4 cleans
5 swings
6 lawnmower pulls (single count. 3 each side)
7 skull crushers
8 lunges (4 each leg)
9 goblet squats
10 single leg deadlifts (5 each leg)
11 bicep curls
12 manmakers

MARY:
Some Q jackers decided to do some Mary after completing the ladder instead of working it back down. lol.

ANNOUNCEMENTS:
Clave Boss 5k/10k and Christmas convergence. Dam2DamBar

COT:
Patience, travel, family, addictions, loneliness.

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Ten Secrets to Success

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7 strong at The Stockade. We began with warm-ups (SSHs, Imperial Walkers, Windmills, and extended plank stretches).

Next, the main event. When you have been around for a while, you can recycle your old workouts. Pro tip: Be sure to do a backblast so you can copy and paste the content.

I always enjoy reading and hearing about success stories.  The struggles, hardships, and the eventual victories.  Since I am old as dirt, I can tell you there is no secret sauce but I came across this list of traits published by Investor’s Business Daily after studying leaders and successful people.  These  traits, when combined “can turn dreams into reality.” 

Back to the workout. . Each trait was read then we completed 90 seconds of the exercises listed below.  We ran a lap around the carpool circle and repeated process until all ten traits were covered.

 HOW YOU THINK IS EVERYTHING: Always be positive. Think success, not failure. Beware of a negative environment.  (Merkins)
DECIDE UPON YOUR TRUE DREAMS AND GOALS: Write down your specific goals and develop a plan to reach them. (Squats)
 TAKE ACTION: Goals are nothing without action. Don’t be afraid to get started. Just do it. (Freddy Mercuries)
 NEVER STOP LEARNING: Go back to school or read books. Get training and acquire skills. (Flutters)
BE PERSISTENT AND WORK HARD: Success is a marathon, not a sprint. Never give up. (Carolina Dry Docks)
 LEARN TO ANALYZE DETAILS: Get all the facts, all the input. Learn from your mistakes. (Plank Jacks)
FOCUS YOUR TIME AND MONEY: Don’t let other people or things distract you. (Lunges)
DON’T BE AFRAID TO INNOVATE; BE DIFFERENT: Following the herd is a sure way to mediocrity. (Shoulder Taps)
DEAL AND COMMUNICATE WITH PEOPLE EFFECTIVELY: No person is an island. Learn to understand and motivate others. (Calf Raises)
BE HONEST AND DEPENDABLE; TAKE RESPONSIBILITY: Otherwise, Nos. 1-9 won’t matter. (Burpees)

Great job everyone!  

Final note..I know from experience that you tend to fall on your face several times before you see a victory.  It doesn’t get easier as you get older, but you continue to get up, dusts yourself off, and keep moving forward.

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Old School Kingsley Route

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WARMUP: Pledge
THE THANG: Out and Back with Merkins
Kingsley loop was an optional add-on.
MARY: Yes – 3 mins
ANNOUNCEMENTS: Clave Boss:10k/5k Dam2Dam sign up :
COT: Worth the wait

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