Jokers Were Smokin Wild

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WARMUP: SSH, Windmills, Morrocon NC, Hillbilly Walkers, Calf Raises, and Cherry Pickers
THE THANG: Part 1: 5-10-15-20 Reps of KB Deadlift, KB Goblet Squats, KB Reverse Lunge, and KB Thrusters; After each round, farmer’s carry. Part 2: Deck of Cards as Spades ♤= KB Swings, Heart ♥ = KB Bent-Over Rows, Diamond 🔹 = KB Floor Chest Press, Clubs ♧ = KB Overhead Press, and Jokers 🃏 = (10) MAN Makers; After every 5 cards drawn, mosey to first speed bump and back.
MARY: KB American Hammers and KB Flutters
ANNOUNCEMENTS: Read the newsletter
COT: Prayers and Praises

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ChupaLindy

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WARMUP: Let’s roll

THE THANG: Tour greater Kingsley
Throw some pain to include: LSS, MNC, WM (3x), Incline Meeks (2x), Step Ups
MARY:
ANNOUNCEMENTS:
COT: Thanks, Tinsel for the opportunity to lead these brave PAX.

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Tabata Beatdown

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WARMUP: Windmill and The Motivator

TABATA: 4 rounds of each
40 sec. Mercs. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Sprints
40 sec. Squats 10 sec. Rest
40 sec. Rowers 10 sec. Rest
2 min High knees and Nur
40 sec. Rear lounge 10 sec. Rest
40 sec. Hello dollys 10 sec. Rest
2 min Bear Crawl and Mosey
40 sec. Mountain climbers 10 sec. Rest
40sec. Leg up downs 10sec. Rest
2 min Monkey humpers and Burpees

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Jackson, Harris and Smith Oh My!

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WARMUP:
THE THANG: Out and back- 2 miles out. Depart from Veterans Park after the Pledge of Allegiance- head toward WEP: left on Jackson; Right on Harris : Turn-around at Sam Smith (first right after I77 overpass). Pain stations Top and Bottom of Jackson & Sam Smith.
MARY:
ANNOUNCEMENTS: AKA coming -this is a event not to miss! Nice work Funhouse!
COT: RainMaker open discussion with possible new AO w a later start time : Freed to lead and Opportunity to EH a half a dozen men. Thank you for the opportunity to Q.

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The Accumulator hit by inflation is painful for everyone

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We had 12 Pax, make it 13, Splinter drove through the Circle of Pain while we were doing out Side Straddle Hops. While I did prove a disclaimer, I forgot to mention incoming vehicles as a potential hazard.
Back to warm-ups (SSHs, Imperial Walkers, Windmills, Plank Stretches, Peter Parker, Parker Peters)
Next, we moseyed to the entrance of the Middle School. The workout for the remainder of time was The Accumulator:

Do the exercise and take a lap around the buffet. Rinse and Repeat, accumulating each exercise.

10 Merkins – 20 Flutter Kicks – 20 Squats – 30 Plank Punches – 20 LBC’s – 20 Carolina Dry Docks – 10 Burpees

Unfortunately, the above reps were impacted by inflation, here are the revised reps:

15 Merkins – 25 Flutter Kicks – 25 Squats – 36 Plank Punches – 28 LBC’s – 25 Carolina Dry Docks – 15 Burpees

**lesson: inflation has a random impact on prices (in this case reps)

Most pax got through the full list, some of the crazies (fast pax) started from the top again. Back to COT.

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Map down the hill, through the peach grove and to the park

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WARMUP:
THE THANG: Rucked from Kingsley to WEP with a loop around WEP and back to Kingsley. 3.25 miles round trip
MARY:
ANNOUNCEMENTS: It’s in the newsletter
COT: Closed in prayer

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Survive and Advance

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WARMUP: lap around runde and back to the lot for SSH’s, Squats, merkins, imperial and hillbilly walkers with burpees mixed in.

THE THANG:

Sweet 16 – Burpees at one end, Sumo Squats at the other. Exercises always added up to 16.

Survive and Advance to the Elite 8.

Kracken Burpees at one end of the parking lot, lunges at the other – always adding up to 8 total.

Final 4 – hang at the pull up bar while pax planked. Someone new got tagged in to go to the bar every 30 seconds.

MARY: a few flutters and hello dollys. Uber called time early. He wasn’t having it.

ANNOUNCEMENTS: took place

COT: The 5th core principle

Always an honor to lead at the rock. Thanks, Uber, for the opportunity.

Grateful,
Cyclops

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March Madness

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WARMUP: mosey to the mulch for side straddle hops, imperial and hillbilly walkers, merkins, planks and the like.

THE THANG:
Sweet 16 – all exercises added up to 16 – merkins on one end of the parking lot, squats on the other. PAX survived and advanced to the….

Elite 8 – all exercises added up to 8. Diamond merkins on the curb and sumo squats at the light pole.

MARY: The final four – box cutters, flutters, hello dollys, LBCs.

ANNOUNCEMENTS: took place

COT: Core principle #5 was conducted

Thanks, Weezer for the opportunity to lead.

Gratefully,
Cyclops

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The Ballroom Blitz comes to Footloose

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WARMUP: n/a

THE THANG: Mosey to randomizer station1.
Mosey again to randomizer station 2.
Mosey again to heavy station.

Throughout the beat down PAX we’re asked for input on this question: “what is worship?”

Rinse. Repeat.

Rinse. Repeat

Slowsey to collect gear.

Stand down.
MARY: Never heard of her.

ANNOUNCEMENTS: AKA kicks off Monday. Stop #2 is the Ballroom on Tuesday. If you are reading this, consider this an invitation. BTOBS!

COT: Was conducted

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Head Fake: actually working out!

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WARMUP:
5 Burpees
Mosey
Toy Soldiers
Mosey
Hillbilly Walkers
Mosey
Imperial Walkers
Mosey
THE THANG:
4 corners around NAFO
10 Merkins
20 Plank Jacks
30 Sumo Squats
Partner goes one way
Other goes opposite
When meet do 5 Burpees together then keep going

MARY: don’t know her
ANNOUNCEMENTS:
Matthew 16:15
COT:
Take your vitamins and say your prayers

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