I thought this was a party. LET’S DANCE!

2023-08-24Leave a comment

QIC: Esso
When: 2023-08-24
Pax: Barkley, Bass-o-matic, Bitcoin, Cousin Eddie, Dojo, Esso, Fogerty, Jazz Hands, Lighthouse, Rebel, Sprocket
Posted In: Footloose

Leg Day – Dancing in the streets.
Squat variety including Pistols and Cossacks. Leg powered modes of transportation. There was a low wall in there somewhere. And a plank set at the end with mountain climbers, Peter Parker’s and Parker peters.

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Yes, we can play with those toys. But first, we must play with ourselves

2023-08-23Leave a comment

QIC: Battle Bot
When: 2023-08-22
Pax: Anchorman, Bass-o-matic, Battle Bot, Bobber, Bounty Hunter, Cohiba, Cubbie, Cyclops, Marty Byrde, Maximus, Peabody, Rebel, Shady, Slash, SouptoNuts, SugarBug, Undertaker
Posted In: Block Party

WARMUP:
9 motivators
Low slow squats
Merkins
Peter Parkers

Hill sprints x2

THE THANG:
Mosey to Print Shop
Obstacle course x2
Monkey bars. 1 Burpee for each bar you miss.
1 pullup at each pullup bar
10 dips on parallel bars

Station 1 – the timer
Run to flower shop and back. If you get back early pick up the 6. Scratch that. You WILL come back together. Today’s lesson is on checking your ego and serving your fellow man.

Station 2- pull-ups and dips
5-10-15-20

Station 3 – squats and lunges
5-10-15-20

Station 4 – Curls and Overhead press with the assortment of available gear
5-10-15-20

MARY:
Flutters and American Hammers

ANNOUNCEMENTS:
Bobber read the newsletter to us

COT:
A lousy excuse for a bed at the hospital while your wife is in labor

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9/11 Travis Manion Foundation 5K Hero Ruck

2023-08-23Leave a comment

QIC: Tinsel
When: 09/15/2023
Posted In: Uncategorized

9/11 Travis Manion Foundation Hero 5K Ruck event is open for registration, click the link below, complete the form and scroll down until you find the fort mill event on Friday 9/15, gear will be shipped to your house.

https://runsignup.com/Race/Register/?raceId=146035&eventGroupId=17197

We will launch from Chupacabra at 0500. Rucks required and we’ll have sandbags to share… don’t have a ruck or afraid to try one? No problem, we’ll have extra rucks and sandbags…

Learn Travis story and more from Travis Manion Foundation:

The Man Whose Life Inspires Others

On April 29, 2007, experienced Iraq war veteran from the 1st Recon Battalion, 1stLt Travis Manion, and his fellow Marines were ambushed while searching a suspected insurgent house in the Al Anbar province of Iraq. As he led the counterattack against the enemy forces, Travis was fatally wounded by an enemy sniper while aiding and drawing fire away from his wounded teammates. His courageous acts allowed every member of his patrol to survive.

For his actions, Travis was awarded the Silver Star and Bronze Star with Valor. His legacy continues to grow through the work of TMF, inspiring people to make an impact by serving others.

https://www.travismanion.org/about-us/who-we-are/

See you there!!!

Tinsel

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Downhill then back uphill

2023-08-23Leave a comment

QIC: Everest
When: 2023-08-23
Pax: Anchorman, Backdraft, Barry Manilow, Bass-o-matic, Bonsai, Cobra Kai, Cornerstone, Corruption, Everest, Gekko, Mainframe, Sugar Daddy, Tater, Twister, Vuvuzela, Wegmans
Posted In: Clydesdales

WARMUP: not today
THE THANG: 4 or more miles for today
MARY: also not today
ANNOUNCEMENTS: join midweek grinds every wed at baxter Starbucks
COT: praises for family and prayers for the start of the school year

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Tortoise and Hare (Slow and Fast Movements)

2023-08-23Leave a comment

QIC: Beaker
When: 2023-08-23
Pax: Battle Bot, Beaker, Cyclops, fishstix, Flounder, Ölaf, PETA, slapshot, Solo, Spectre
Posted In: kitchen sink

WARM UP
– Overhead clap tempo x 12
– Tempo merkins x 10
– Upward dog to downward dog x 2
– Repeat Merkins and yoga x2
– Plank kick through x10 (4 count)
– Low slow squat with coupon of choice
– Lunge with torso twist x5 each leg
– Karaoke

THE THANG
Exercise (10 reps each)
– Burpee deadlift
– Bicep curl
– Tri extension
– Squats

Mode of transportation for ~25 yards
– inchworm to frog jump
– Crab walk
– Duck walk
– Long jump

Using coupon of choice, conduct exercises. After completing the list, start with the first mode of transportation followed by a run around the big loop (~0.3mi). Repeat exercises then move to the second mode of transport. Keep going until all modes of transports are finished.

Had enough time to go back to the first mode of transportation. Followed with some cool down.

Cool down:
Michael Phelps x10
Itty bitty circles x10
Deep breathing

ANNOUNCEMENTS: IPX, 9/11 workout and 5K, shovel flag hand offs on Friday.
COT:

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Ring of Fire – Q 3.6

2023-08-23Leave a comment

QIC: Esso
When: 2023-08-23
Pax: Barkley, Cakeboss, Cohiba, Cubbie, Easy A, Esso, Gemini, HarryCarry, Mark Twain, Marty Bird, oldbay, Peach Stand, Ruby Slippers, Saw Dust, Shield, Sprocket, Tracker
Posted In: Ring of Fire

– Dynamic warm up, 15 min of movement exercises and motion
– Merkinfest Dora, 15 min
– Up on the bar Dora, 15 min
Close with Q 3.6 Persuasion discussion

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You Don’t Know Jack About Uno

2023-08-23Leave a comment

QIC: Drop Thrill
When: 2023-08-23
Pax: Band Camp, Bobber, Bounty Hunter, Drop Thrill, Fogerty, J Crews, JWOW, Mark Nestel, NakedAndAfraid, SugarBug, Time Machine
Posted In: Bushwood

THE THANG: We played Uno and many of you don’t seem to know how to play or need to work on listening skills. 😂
ANNOUNCEMENTS: Bethel Men’s Shelter sign up.

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Boogie’s Birthday Bash Beatdown

2023-08-22Leave a comment

QIC: Boogie Down
When: 2023-08-22
Pax: Barry Manilow, Boogie Down, chickenhawk, Dojo, Drop Thrill, Halfback, Retiree, Tater, Tin Cup
Posted In: The Ballroom

WARMUP: Abe Vigoda, Deep stretches, Side straddle Hops,
THE THANG: Mosey to Bridge near Gym entrance. Wall sit, bear crawls, burpees. Mosey to football field. Dora on the Football Field, Pax paired up in end zone. One runs to the 30, 40 or 50 yard line while fellow Pax completes 100 Merlins, 200 American Hammers, 300 Sumo Squats. Indian Rin back to COT.
MARY: Freddy Mercury, LBCs, Leg lifts for last 30 seconds.
ANNOUNCEMENTS: Damn 2 Damn
COT:Prayers & praises for those returning to school.

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And Exercise!

2023-08-22Leave a comment

QIC: Lighthouse
When: 2023-08-22
Pax: Escargot, Lighthouse, oldbay, Peach Stand, Rebound, Tesh
Posted In: colosseum

WARMUP: SSH-25
Windmills-10
Merkins-10
THE THANG: Run Suicides using 3 light posts-2 sets
Mosey to back entry and have pax take turns calling the workout we would do as we ran to each light pole-
Rebound called merkins
Tesh called jump squats
Peach stand called big boys
Old bay called plank jacks
MARY: box cutters, American hammer, protractor, Freddy mercury, etc and so forth
ANNOUNCEMENTS: read the newsletter, sign up for dam to dam sept 1st
COT:Prayers for Rebound (that were apparently very effective) as he was taking his mortgage exam soon after the workout, prayers for Tesh’s father for safe travels as he was going to the west coast to care for one of his loved ones, and praise for @Escargo for making it out for the first time in a while.

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3 Routes Hills and more Hills

2023-08-22Leave a comment

QIC: Cornerstone
When: 2023-08-19
Pax: Assassin, Barry Manilow, Bass-o-matic, Cakeboss, Cornerstone, Cyclops, ditch witch, Double D, Esso, Fogerty, Mainframe, Maximus, Rebel, Shady, Sprocket, White Lightning
Posted In: 6at6

Rolled in hot as I was trying to scout out my route before hand and missed my turn. Hopped out of the vehicle shared the route found out there where 3 for trails. The rest hit the road about 5 of us did the route and the rest did there own thing as they where scared of Harris st hills and the Sam Smith Rd hill. Double D was the pack leader.

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