DORA – AROD (Dora spelled backwards for those who need an explanation)

2023-09-26Leave a comment

QIC: fishstix
When: 2023-09-26
Pax: Eric Thompson BOT, fishstix, Grassy Knoll, Italian Job, Jekyll, JWOW, Mark Nestel, Mile High, Nasa, Senator Tressel, Short Sale, skipper, slapshot, Trucker
Posted In: Golden Corral

Great start to the morning with a few Kotters arriving before kick-off. Short disclaimer and a lap around the parking lot. Circle -up for warm-ups (SSHs, Imperial Walkers, Windmills, MNCs, and some burpees mixed in.
Next, we moseyed to the church parking lot.
DORA 1-2-3 merkins (100), Squats (200), and LBCs (300).
Partner 1 – ran around the parking lot
Partner 2- performed exercise
Flapjack

AROD 3-2-1 merkins (300), Squats (200), and LBCs (100).
Partner 1 – ran backwards around the parking lot
Partner 2- performed exercise
Flapjack

Back to COT

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BOB-less

2023-09-26Leave a comment

QIC: Barkley, backdraft
When: 2023-09-26
Pax: Backdraft, Barkley, Crystal Lake, Joe Lyons (F3 Long Duck), Rebound, SugarBug, Wooden Leg
Posted In: colosseum

WARMUP: Backdraft buffet
THE THANG: Barkley buffet
MARY:
ANNOUNCEMENTS:
COT:

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Trip to Wally World and Back

2023-09-25Leave a comment

QIC: OldBay
When: 2023-09-25
Pax: Assassin, Backdraft, Barkley, Barry Manilow, Bass-o-matic, Corruption, crab_cakes, Fogerty, Hassellhoff, Joe Lyons (F3 Long Duck), Kaiser, Lighthouse, oldbay, Peach Stand, Pusher, Rebel, Rebound, Sprocket, Tinman, Twister, Undertaker, WWL
Posted In: Flight Plan

THE THANG:
Up 160, loop around Walmart, optional dip into GHMS, back to COT. 4.5-5 miles.

Welcome FNG Tinman! Thanks Assassin for the opportunity to lead!

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6@6

2023-09-25Leave a comment

QIC: Fogerty
When: 2023-09-23
Pax: Barry Manilow, Bass-o-matic, Cornerstone, Fogerty, Grout, Minuteman, Pusher, Tesh, Wegmans
Posted In: 6at6

WARMUP: jog
THE THANG: run
MARY: yes
ANNOUNCEMENTS: Yes
COT:

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Deck of Pain with a Lake Wylie Bowl and Bounce crooked deck of cards

2023-09-25Leave a comment

QIC: Happy Hour
When: 2023-09-25
Pax: Dojo, Happy Hour, JWOW, NakedAndAfraid, SugarBug
Posted In: The Armory

WARMUP: traditional – SSH , hillbil & imp walkers, broga
THE THANG: deck of pain / splint cards in half for 2 rounds. Rd 1) upper body R2) lower body and Mary
MARY: included in workout
ANNOUNCEMENTS: 200 pound sand bags are on sale
COT: message was preparation

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When does Broga begin?

2023-09-23Leave a comment

QIC: fishstix
When: 2023-09-23
Pax: Cyclops, decibelf3, fishstix, Mainframe, Mark Nestel, Senator Tressel
Posted In: Alcatraz

WARMUP: SSH, Imperial Walkers, windmills, plank Stretches
THE THANG:
Simple lap around the prison walls. First stop, pull up bars – 3 reps
Second stop- stairs near hill, Hand release merkins – 5 reps
Third stop- bottom of hill, diamond merkins – 5 reps
Forth stop – top of hill, wide arrow merkins- 5 reps
last stop- back to parking lot, man makers and squat thruster – 5 reps each
+1 rep each lap
Last lap was shorted time
MARY: body destroyer

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Forgot there were a few hills….but just a few

2023-09-23Leave a comment

QIC: Cyclops
When: 2023-09-18
Pax: Assassin, Barry Manilow, Bass-o-matic, Cakeboss, chickenhawk, Corruption, crab_cakes, Cyclops, Double D, Fogerty, Gekko, Joe Lyons (F3 Long Duck), Pusher, Sprocket, Sugar Daddy, Trucker, Twister, Wegmans, WWL
Posted In: Flight Plan

WARMUP: none
THE THANG: run to river district and back
MARY: it’s a running AO- some did broga #freedtolead
ANNOUNCEMENTS: yes
COT: 5th core principle

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Into the woods

2023-09-22Leave a comment

QIC: Triple Lindy
When: 2023-09-21
Pax: Clickbait, Cornerstone, Portal, Riggins, Sofrito, Sprocket, Triple Lindy
Posted In: Soul to Sole

WARMUP: We don’t need no stinking warmup

THE THANG: Stop! Slow mosey time down the hill to the circle island

IC x 10: calf raises, MNC

Slow mosey up the hill into the woods and back down the hill to the same island:

IC x 10 cr, MNC, step ups

Slow mosey to the back of the campus. Double time weaving through islands.

Slow mosey to amphitheater.

IC x 10: cr, MNC, su, squat (mind the noise lest Gladys report you)

Slow mosey through fire pit, across street to front parking lot. Head toward Starbucks, slow mosey to yoga and move into next lane toward 160.

Form line facing buildings, shuffle left, midway between islands, face 160 shuffle right. Slow mosey to end and return leg across parking lot. Double time from mid point of leg to end. Head to COT

MARY: Nope! Not today

ANNOUNCEMENTS: There were some. Any questions – NEWSLETTER

COT: Was held

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Down Set ouch!!

2023-09-22Leave a comment

QIC: Bonsai
When: 2023-09-22
Pax: Assassin, Backdraft, Bonsai, Boogie Down, Cyclops, Fire Marshall Bill, Flounder, Jazz Hands, JWOW, Mark Nestel, oldbay, Peach Stand, Short Sale, Sprocket, SugarBug, Twister
Posted In: Slow Burn

WARMUP:
Ran over to lot behind Witts for the following:
SSH
Low slow squats
Down dog / honey mooner
Morrocan night club
Inch worm merkins

Moseyed back over to Vampire Pizza
Karaoke down and back
Butt kickers
THE THANG:
Played a game of football.
– once pass was completed play stopped
– merkins was the penalty for all dropped and completed passes
– each score the opposing team did 15/15 squats and LBCs

JWOW tried to take out Backdraft with his tooth, but he bounced back after visiting the medical tent and tried to mount a comeback, but the better team held them out of the end zone to win the game.

Finished with two rounds of 7s
Merkins / squats
Plank jacks / jump squats
MARY:
ANNOUNCEMENTS:
Get out and vote!
COT:

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Lots of Reps

2023-09-22Leave a comment

QIC: Grout
When: 2023-09-22
Pax: Grout, Happy Hour, Kermit, NakedAndAfraid, Peabody, Rubber Ducky, SouptoNuts, Time Machine
Posted In: The Hive

WARMUP: Mosey around parking lot. 25 ea SSH, 10 Imperial Walkers, 10 Hillbilly Walkers, 10 Goofballs

THE THANG:
#1 Dora
100 – Curls
200 – Squats
300 Bent Rows

#2 11’s
Chest Press
Tricep Extensions

MARY: 5 Burpees OYO , Flutters
ANNOUNCEMENTS: Prayers for Soup to Nuts Brother in Law
COT:

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