Poles in the Rain

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ao-the-stockade
QIC: OTG
When: 2022-12-09
Pax: Grassy Knoll, Slapshot, Sasquatch, Grinder, Flounder, Spectre,
Posted In: Stockade
Warmup: windmills, Cherry pickers, merkins, Moroccan night club
The Thang: run light poles and aisles until COT. At every light pole do the following:
5 merkins
5 LCBs
5 squats
5 SSHs
5 Monkey humpers
5 plank jacks

2 minute stretches

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Hit the hill

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WARMUP: short COP
THE THANG: mossy to Hubert Graham Way. Run to bottom of hill (3rd street light). 10 merkins then run to top and stop at the 2 street lights for 10 merkins. 5 rounds.

Missy to playground. PAX split in half, 10 step ups each leg others do swing set crunch until step ups done. 2 rounds. 20 leg raises and 20 flutters.

Mossy back to COT the long way around the school with 3 stops on the way of 5 burpees.
MARY:
ANNOUNCEMENTS: Xmas convergence
COT: prayers for travel, injured and sick

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Kaisers last Hoo-rah

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WARMUP:
Mosey to football field, to 50 and back to end zone
10 Windmills IC
20 SSH IC
10 LSS IC
10 MNC IC
10 HW IC

THE THANG:
20x everything IC – start on goal line
Squats IC -> toy soldier to 20
Monkey Humpers IC -> lunges to 40
Jump Squats IC -> broad jumps to 40
Calf Raises IC -> butt kickers to 20
LSS IC -> duck walk to end zone
Jog to 50, sprint back to end zone

Rinse and repeat with 15x, 10x, 5x IC

Moseyed to pull up bars
3 rounds of 5 pull ups, 10 merkins, 20 Big Boys

MARY:
Flutters, v-ups, Freddie mercury’s, box cutters and stretching

ANNOUNCEMENTS: Christmas Eve convergence

COT:

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Not on Band Camps “Naughty List”

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WARMUP:
Mosey to High School Parking Lot
25 EA – SSH
10 EA – Windmills
10 EA – Imperial Walkers
10 EA – Hillbilly Walkers
THE THANG: #1
Four Corners: (4 rounds)
Corner #1 – 3 Burpees – 5 Bompjacks
Corner #2 – 3 Burpees – 10 Jumpsquats
Corner #3 – 3 Burpees – 15 CDD
Corner #4 – 3 Burpees – 20 Mountain Climbers (single count)

THE THANG #2
Dora
100 EA – Merkins
200 EA – Squats
300 EA – LBC’s

MARY: None
ANNOUNCEMENTS:
COT: Prayers for PAX Health

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About 10.5 Days of Christmas…

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WARMUP: Did some SSH, Windmill, Moroccan Nightclubs, Imperial Walkers and Hillbilly Walkers… Tried to rename a few but Band Camp was having no part in that…

THE THANG:
1. Merkin with hand on bell (4 count per arm)
2. LBC (4 count)
3. Lunge (per arm)
4. Man Makers
5. Press (per arm)
6. Bent Row (per arm)
7. Flutters with Press (4 count)
8. Curls (per arm)
9. Squat
10. Swings
11. Snatch (per arm) – Did the snatches but not #10 down
12. Skull Crushers – Didn’t make it here

Ran 2 light poles down the hill and back between each round

ANNOUNCEMENTS: Do your back blasts, it helps with others planning and the tags let them know if someone stops coming out for awhile and we can reach out. (Apparently Band Camp didn’t reach out to me last week because he actually cared…)

COT: Prayers for injured and also everyone over the holidays

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Repeat the 400

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18 pax posted at Clydesdales this morning for a chilly mid week jaunt over to FMHS and some interval training. Weather was 35 but felt like 31

THE THANG:

Mosey to FMHS – 0.7 miles
400 m at 10k pace followed by 400 m walk/jog
Rinse and repeat for 6-8 times
Mosey back to COT – 0.7 miles

ANNOUNCEMENTS:
– Clave Boss 5k/10 at 6:30 on 12/24 at Pantheon (bootcamp after)
– 8 Blocker at Q Source on 12/27 at Panera
– 1/28 Dam to Dam Bar run

Mumblechatter
– DQ closes early (9 PM) provided by Sugar Daddy

Prayers
– Walker 61st birthday
– Middle school kid lost his father (Patel)
– Lost loved ones from 2022
– Andy Burkholder has AML

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Tabata

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WARMUP: Hillbilly Walker, Windmill, and the Motivator

TABATA: 4 rounds of each
40 sec. Mercs. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Bear crawl
40 sec. Squats 10 sec. Rest
40 sec. Rowers 10 sec. Rest
2 min Sprints
40 sec. High knees 10 sec. Rest
40 sec. Hello dollys10 sec. Rest
2 min Planks
40 sec. Shoulder taps 10 sec. Rest
40sec. Lbcs 10sec. Rest
2 min Crab walk

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Unshuffled deck of total nonsense

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WARMUP: tested the site Q to see if he would cancel and go home cause it was raining. A core principle was applied. Moseyed to cover under the awning at C.O.G.
THE THANG: Deck of cards. Took turns pulling cards and thinking of exercises and how many. Yes, that’s really what we did.
MARY: Nope.
ANNOUNCEMENTS: Read your newsletter, LEARN HOW TO SUBMIT BACKBLASTS
COT: Mental Battles and Prayers for those that need a venue such as F3.

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