Rainy Workout

2023-10-12Leave a comment

QIC: Sprocket
When: 2023-10-12
Pax: Dojo, Sprocket
Posted In: Footloose

WARMUP: Stretched
THE THANG:
Every 1/2 mile stop and one set of four different exercises

Set 1 (40 sec on 15 sec rest)
Mnt Climbers
Bomb Jacks
Shoulder Taps
Squat Thrust

Set 2 (40 sec on 15 sec rest)
Merkins
Squats
Lounges
Peter Parkers
Set 3 (40 sec on 15 sec rest)
Speed Skater
S.S.Hop
Moroccan Night Club
Mnt Climbers

Set 4 (40 sec on 15 sec rest)
American Hammer
Flutter Kicks
LBC
Plank

MARY: None
ANNOUNCEMENTS: None
COT: Closed in prayer

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Keep working

2023-10-11Leave a comment

QIC: backdraft
When: 2023-10-11
Pax: Backdraft, fishstix, Mark Nestel, Maximus, Pita, Solo
Posted In: kitchen sink

WARMUP: dynamic and regular warm-up exercises
THE THANG: mosey to hill. 1 at bottom bear crawl up hill 9 at top squats at bottom CDD at top. 2/8, 3/7, you get the picture. Mosey to parking lot. 4 exercises merkins, big boy, mtn climbers, ssh. Start at 22 drop 1 each round work until time runs out we got down to 14. Started at 22 to remeber and think about the average number of veterans that take their life each day.
MARY:
ANNOUNCEMENTS: chili/ cornhole at forest hill church Thursday night. Poker tournament Saturday night in Springfield.
Prayers- marriages, addictions, pray for Solos brother Adam who has 4 daughters at home 1 is newborn and he has to prepare to deploy right after Christmas. He is in the Army.
COT:

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Leg Day is the Best Day

2023-10-11Leave a comment

QIC: CakeBoss
When: 2023-10-11
Pax: Bass-o-matic, Cakeboss, chickenhawk, Cohiba, Drop Thrill, HarryCarry, Photobomb, Rebel, Shield, SugarBug
Posted In: Ring of Fire

Warm Up
SSH
NUR
Merkins
NUR
Imperial Walker
NUR

Track time

10 squats
200 meters
10 lunges
200 meters
X 4
Bulgarian split squats waiting for 6
10 single leg squats
200 meters
10 reverse lunges
200 meters
X4
Calf raises waiting on 6

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What’s your 5k pace?

2023-10-10Leave a comment

QIC: gekko
When: 2023-10-02
Pax: 38 Special, Badlands, Bass-o-matic, Cobra Kai, darkhelmet, fishstix, Gekko, Rebel, Sugar Daddy, Tesh
Posted In: Sweep The Leg

WARMUP: Mosey to the School
THE THANG: alternate loops. Short loop at 5k pace, long loop at normal pace. After each loop 10 Merkins, 15 Dips, 10 Step Ups, 20 LBCs
MARY:
ANNOUNCEMENTS: Read your Newsletter
COT: Prayers were spoken and unspoken.

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178 Year Anniversary of The Naval Academy

2023-10-10Leave a comment

QIC: JWOW
When: 2023-10-10
Pax: Bass-o-matic, Bonsai, Cubbie, Cyclops, darkhelmet, HarryCarry, JWOW, Maximus, oldbay, Peabody, Peach Stand, SouptoNuts, Spider-Man, SugarBug
Posted In: Block Party

It was a cool crisp morning in the Fort but fear not, the mumble chatter kept us warm.

Quick warm up and we mosey 10 feet over to the field behind the AO.

Gave a quick history of the founding of the US Naval Academy by historian, educator, and secretary of The Navy George Bancroft. It was founded on 10/10/1845 in Annapolis Maryland to improve unsatisfactory methods of instructing midshipmen.

Thang:
10 Burpees (October)/10 Flutter (10th Day)/18 Squats & 45 Monkey Humpers (year of pain). Mode of transportation was a Yog (Soft J).

We did:

– 80 Burpees
– 60 Flutters
– 72 Squats
– 90 Monkey Humpers

Moseyed across the street to the hill of pain for some 7’s with a bear crawl as the mode of transportation.

– 6 Kraken Burpees
– 1 V-Up

Back to COT for announcements, prayers, and praises.

-JWOW

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Shield Lock, not Shield Walk

2023-10-10Leave a comment

QIC: Barkley, Lighthouse, Rebound, Wooden Leg
When: 2023-10-10
Pax: Barkley, Conundrum, Crystal Lake, Joe Lyons (F3 Long Duck), Kaiser, Lighthouse, NakedAndAfraid, Rebound, Undertaker, Wooden Leg
Posted In: colosseum

WARMUP: Wooden Leg: SSH, fastest windmills ever, cherry picker aka tappy taps, imperial walkers
THE THANG: Barkley: 25 split squats each leg, run, 25 step ups 25 squats, run, incline and 25 decline merkins, run.
Lighthouse: Mozy to the light posts, attempted Indian run but not everyone cooperated, 1st post, 25 merkins, 2nd post, 25 squats, 3rd post, 25 big boys repeat
Rebound: Mozy to wall by playground for partner Dora 100 Merkins while partner did wall sits followed by 100 squats while partner did shoulder taps. Slowly back to COT with a little wisdom shared by Long Duck
MARY: Long Duck called American Hammers and Heels to Heaven
ANNOUNCEMENTS: Poker Fundraiser, upcoming Q’s, read your newsletter
COT: New career, being good to your M

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Tuesday Morning Fun Time!

2023-10-10Leave a comment

QIC: Huffy
When: 2023-10-10
Pax: Airwolf, Half Shell, Huffy, Senator Tressel, slapshot, Slow Jams
Posted In: Golden Corral

Warm-up:
• Side straddle hops
• Cherry Pickers
• Moroccan night-clubs
• Merkins
• Hold position for down dog
• Honeymooners
• Right side plank
• Left side plank

• Mosey with sandbag and circle up. Sandbag rotates and the PAX does clean n jerks.
• 2 min burpees
• 2 min big bois
• 2 min squats
• 2 min peter parkers
• 2 min merkins
• 2 min imperial walkers
• MOSEY TO THE WALL
• Handstand against wall and do 5 HSPU (or hold for 30 sec)
• One at a time, run out and do 3 of your finest burpees
• PARTNER DORA (run around light poles – 20 min)
• 100 Merkins
• 200 Squats
• 300 Flutter
400 Calf raises

ANNOUNCEMENTS: Nessie at Lake Wylie 10/21

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Cone Decathlon

2023-10-10Leave a comment

QIC: Weezer
When: 2023-10-10
Pax: Boogie Down, Dojo, Mark Nestel, Mighty Mite, Weezer
Posted In: The Ballroom

WARMUP: Exercises in Cadence

THE THANG: Cone Decathlon- 10 cones X 10 exercises X #10

ANNOUNCEMENTS: RYNL

COT: 1 Pax was a Celebrating a 19 yr Wedding anniversary 👏.

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STL

2023-10-09Leave a comment

QIC: Badlands, Tesla81
When: 2023-09-25
Pax: 38 Special, Badlands, Beaker, Cubby, fishstix, Grout, Maximus, SouptoNuts, Tesh, Tesla81
Posted In: 1st f

WARMUP: Mosey to Bank. 5 burpees OYO, 24 SSH, Mosey to Brayden
THE THANG: Brayden Loops. Start with 5 burpees. 10 Squats, 15 flutters, double count, half way through loop 10 merkins, finish loop. Rinse and repeat until time. 4 miles
MARY:
ANNOUNCEMENTS:
COT:

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12 Bottles of Suck

2023-10-09Leave a comment

QIC: Solo
When: 2023-09-18
Pax: 38 Special, Badlands, fishstix, Flounder, Grout, Photobomb, Shady, Solo, SouptoNuts, Tesla81
Posted In: Sweep The Leg

Mosey to Gold Hill Middle flag
Warm up
SSH
Low Slow Squat
Windmill
Mountain Climbers

12 Bottles of Suck
12 8-counts
12 Squat Jacks (Little Man in the Woods)
12 Diamond Merkins
12 Box Cutters
Run Gold Hill front parking loop

Stop at 6:05 to mosey back to flag for Mary…

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