Misty Morning Mahem

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WARMUP: 25 SSH, 10 Hillbilly Walkers, 10 Windmills, 10 Mountain Climbers

THE THANG: start at COT, mosey to last island with a tree,
cut across to front island, mosey back to island by the bus loop, finish the box with a mosey back to COT. At each station:
• 10 burpees
• 20 lunges
• 30 merkins
• 40 squats
Repeat x4

Mosey to the wall
• Wall sits – each person does 5 Mike Tysons 2x
• 20 Calf Raises OYO
• 10 Derkins against the wall
• lunge walk back to COT

Covered Entry
• Steps ups
• Dips
• Derkins
• Wide arm Merkins

MARY: 30 LBCs, 10 Shoulder Taps, 15 peter parkers, 20 flutters

ANNOUNCEMENTS: Lots of great feedback on my 2nd Q, all the stuff from the news letter

COT: prayers for family and jobs

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Running with Burpees…Do you have a problem with that Mr Lawrence?

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WARMUP: Mosey to Patricia Ln.
THE THANG: Alternate between 2 pain stations…one at circle at the end of Patricia Ln and the second at the farthest parking lot in front of GHMS. The pain stations are exactly 1/2 mi apart. At Patricia Ln the PAX completed a round of 10 burpees and 25 flutter kicks. At GHMS, 10 merkins and 25 sumo squats. Rinse and repeat. PAX logged between 3.5 – 4.5 mi.

ANNOUNCEMENTS: Christmas party and convergence. Read your newsletter.

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Hidden Card Tricks

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WARMUP: Moseyed to a church parking lot, short warmup and stretch.
THE THANG: Moseyed to a sneaky hidden deck of cards on the ground for round 1. Cards were pulled. The first or second pull was for 25 burpees. The Q’s name was suddenly in sentences you don’t say in church. The burpees were done. Moseyed till another hidden deck. More cards, more exercises, more complaining “this is a moderate ya know”’. Next mosey to a set of hidden cards that were never found. Really hidden well. Moseyed to next set, then mosey back to COT.
MARY: nope
ANNOUNCEMENTS: All of them.
COT: Honorable group of men over 50 today. Amen.

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18 Days till Christmas

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WARMUP: 10 each – SSH, cherry pickers, Moroccan night clubs
THE THANG: Hand release merkins and burpees, Jack Webb style up and down each row of the parking lot up to an 18 count (instead of 20) . Then switched it on the way back. The intention was to incorporate other exercises but there was a lot of aisles in the parking lot😬. So basically it was a lot of burpee’s and HR merkins
MARY: 1 round 18 reps each
ANNOUNCEMENTS:
COT:

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T-H-I-N-K

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WARMUP: SSHs, Imperial Walkers, Windmills, MNCs, Plank Stretches
THE THANG: 1st Half, simple routine, run around the park, stop at each swinging bench, three exercises (10 merkins, 10 squats, 10 LBCs). two laps were completed by all in attendance.
Hand-0ff to Straight-up
Quick lesson of speaking to others..THINK before you speak
T – Is it True?
H- Is it Helpful?
I – Is it Inspiring?
N- Is it Necessary?
K-Is it Kind?
Typical Straight-Up workout..it was full of bear crawls and abs exercises that were very difficult to do. We covered most of the park, running up and down the parking lot hill, dips at the bottom and top, a visit to the play ground for pull-ups and lunges. Finally, a set of complex American Hammers and LBC swirls.
ANNOUNCEMENTS: X-Mas Convergence 12/24
COT: Prayers for Vuvu’s Mother

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It’s Back…A Holiday Classic

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The Return of The Clave Boss 5k/10k and Christmas Convergence….a tradition like no other. Right there with The Masters, Kentucky Derby, and Football (NFL)!!!

Invite your family visiting from out of town and get ready to celebrate Christmas with Fitness, Fellowship and Faith!

Details:

  • Date: Saturday 12/24/22
  • Location: Tega Cay Elementary School (aka:Maximus torture AO)
  • Schedule of events:
    • Clave Boss 5k/10k will launch at 0625am- THE RUN WILL START AT 0630am
      • Will have option to run one or the other (10k course is slightly different)
      • Top 3 runners in each will receive Bundt Cake!
      • Picking up the six will be highly recognized
    • Boot Camp will launch at 0730 am, end at 08:30 am
      • Qs = ???????????? (Show to know)
      • Will be something for everyone!
      • COT: Nam-o-rama, FNG naming, BoM
    • Coffeerteria be at Tega Cay School – with Donuts, Coffee, Water and other items

Bring Uncle Chuck and the brother in-law that thinks you’re nuts and have a Jolly Ol Time at The Fort!

 

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A “Gloomy” Morning

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WARMUP: SSH, toy soldiers, quads, Cherry pickers, mosey
THE THANG: lots of running today, got just short of 3 miles. Dora 200 step ups, 200 squats, 200 calf raises. Did some wind sprints in parking lot multiple times, suicides, etc.
MARY: LBCs, hammers, dollys
ANNOUNCEMENTS: F3 golf, Christmas party
COT: Prayers for marriages, prayer for Ruby as he meets with a brother in need, remember to say No to some things this season to say Yes to the more important things.

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The happiest of all hours is 5am.

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WARMUP: 3 pax looked awkwardly around for the scheduled Q. He was at an undisclosed location nearby. More to come on that.
THE THANG: Created a weinke on the fly by doing a 5 exercises on a countdown from 10 with a loop around the COG after each round. When we got to 1, we accelerated it to 10 to finish stronger.
MARY: not quite.
ANNOUNCEMENTS: The things you read in the newsletter.
COT: Powerful stuff.

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