Birthday Beakdown

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WARMUP:
31 SSH in Cadence
14 KB Halos (7 each direction)
12 KB swings OYO

THE THANG:
6 Snatches each arm
Run a lap around the parking lot (~0.25mi)
12 Sandbag squat presses
Repeat for 7 rounds

To wrap up
31 overhead tricep extensions
31 bicep curls
31 shoulder press
16 lawn mower pulls each side
31 merkins

MARY:
Some Mary’s were sprinkled in there

ANNOUNCEMENTS:
Year 31 for YHC
Christmas party at Airborne’s
D2D10K
Multiple AOs in need of site Q’s
81 years since Pearl Harbor was attacked. Thank you to all who served and sacrificed their lives in WW2

COT: Family, mental and physical health, marriages, etc.

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D2DB 10k 2023

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It’s baaaaaaaaaack for year three!
www.D2DB10k.com

1/28/2023
10:30am – Walkers/Ruckers
11:00am – Runners

The hardware is sweet, the gear is swanky, the charities serve sincerely, and the route stays strong! Registration link and route map are up on the website.

Cost is $50 and includes the race shirt, race bag, and finisher medal. Registration deadline cutoff for shirts in 1/7/2023

Running this 10k could be the greatest thing you’ll do during the 11:00am hour on 1/28/2023. Just let that ruminate in your mind.

Bring your friends, families, spouse, children, co-workers, enemies, girlfriend, boyfriend, non-labeled romantic partner, and/or generic acquaintances. Let’s go!!!

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Cuomo made me do it

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Delivered a Cuomo designed Wienke as a last second pinch hitter. It went something like this…..

warm up:

SSH x20

windmills x10

moroccan nightclubs x20

hillbilly walkers x10

burpees x10

The Thang

mosey to the hill and partner up for a Dora of burpees, CDDs, LBCs and squats. We made it through 1.25 rounds before heading back to COT for some Mary which included American Hammers and Big Boy Sit Ups

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Coyote Ugly

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WARMUP: side straddle hops, toy soldiers, planks, Michael Phelps, etc
THE THANG: wall work, dips, irkins, derkins, bear crawls, pull ups on a brick wall, mosey to WEP, did series of exercises which included merkins, monkey humpers, bomb jacks, overhead claps, got some more pull ups in at the playground, did some Mary at the amphitheater, ran back and did more wall work, finished with monkey humpers facing main street.

Esso claimed to have seen a COYOTE and the weather was UGLY
MARY: lots of it, it hurt
ANNOUNCEMENTS: Christmas party
COT: prayers all around, accountability

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Late Q, late backblast

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One of the worst feelings is rolling over and seeing the clock say 5:10 and you’re supposed to Q starting at 5. Quick decision that something was better than nothing, throw some clothes on and sprint out the door. Thankfully Divac had extra gear and put the PAX in motion. When YHC showed up we rucked around the front school loop stopping for some squats, merkins, curls and OH presses. The plan was 8 rounds of: 8 sandbag over the shoulders, 8 ruck pull throughs w/merkins, 8 curls, and 8 V-ups w/ruck OH. On odd rounds sprint to left fence then jog back. On even rounds OH carry to right fence then suitcase carry back. Due to YHC being late we didn’t get through all rounds. But times up back to COT. Thx Divac. Next time I won’t be late!

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Just a little spritz

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WARMUP: Short yog around the campus ending up under one of the overhangs. PAX seemed happy to be out of the ‘spritz’.
THE THANG: Partner up and start with Lazy Dora. 100 Merkins, 200 LBCs, 300 Squats.
>P1 does 10 Merkins while P2 holds plank then swap and continue swapping until 100 total.
>P1 does 20 LBCs while P2 holds 6″ leg hold then swap and continue swapping until 200 total.
>P1 does 25 squats while P2 holds Al Gore then swap and continue swapping until 300 total.
Light yog around bus loop to central overhang area.
Who’s the King? Every minute on the minute. Start with 1 burpee and 20 shoulder taps (L+R=1). Each minute add one burpee, same # of shoulder taps. Rest time is whatever time you have left in the 60 seconds. Keep going until you can’t get everything done in the 60 seconds. As Cyclops is fond of saying…this one escalated quickly. If you can’t complete the round then you’re out and you do 5 burpees and 20 SSHs. A few made it through round 8 but no one started 9.
Quick 10 count then move to back lot. 4 rounds of the following: 10 jump squats, 10 plank jacks, 10 bomb jacks, run a lap. Back to the overhang for some Mary: boxcutters, flutters, protractors, and LBCs. Recover, recover. Back to COT.
Great work by the PAX today. I appreciate everyone for coming out in the spritz.

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Holy $@&! there are trails over there?!?

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WARMUP: Straight Up probably got to The Colosseum at 2am to get his warmup in. Gecko did some stretching. I thought about it. River Rat and Sasquatch stretched the tensile strength of their vehicles coming in on two wheels and Beaker materialized out of nowhere.
THE THANG: we ran through the woods in the dark and rain. All in all, not too slippery. 4.5ish miles 11:20 pace 1100ft of elevation gain
MARY: we did 1 random bomb jack in my the middle of the run and a few other exercises when we got back to COT.
ANNOUNCEMENTS:
COT:

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Battle Bot’s Sound System

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WARMUP: leg and shoulder stretching, arm swings, side straddle hops, Morrocian night clubs
THE THANG:
Station Tranporatation

Station: 20 KB Swings
Transportation: Bear Crawl
Station: 20 goblet squats
Transportation: Long Jumps
Station: 20 KB Curls
Transportation: High Knees
Station: 20 Squats
Transportation: Lunge Walk
Station: 20 (4ct) Mnt Climbers
Transportation: Butt Kickers
Station: 20 Merkins
Transportation: Crawl Bear
Station: 20 KB Shoulder Presses
Transportation: Run Lap Around the Parking Lot; repeat the circuit

MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed out in prayer

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Rockin around the christmas stereo

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WARMUP:
Step touch
SSH
Windmills
Low slow squat
Run in a circle

THE THANG:
Repeat the following movements, generally in cadence with the music, and switch it up at the Qs discretion.

Squats
Imperial walkers
Merkins/CDD (alternated rounds… because moderate)
Plank jacks
SSH
Toy soldiers, which generally devolved into Rockettes style kick dancing
Monkey humpers
Clave raises
Run in circle
Face outward shuffle
Face inward shuffle

Rinse and repeat

MARY:
You mean “MERRY”

ANNOUNCEMENTS:
Christmas party, Bethel men’s shelter, read your newsletter

COT:
Some folks say they can’t wait for their kids to be out of the house. Maybe check yourself if this is you. Cherish the time with your 2.0s

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