“I’m sorry Mrs Jackson Street (woo!), Minnow Pond is fo real!!” – OutKast, 2001

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THE THANG:

Run to Harris St Park via paved trail behind WEP Amphitheater.

3 strong PAX split 30 pull-ups, 100 merkins, 100 squats.

Run up Jackson St
– Every intersection, do a 20 Rep abs workout
1. American Hammers
2. Box Cutters
3. LBC’s
4. Hello Dollys
5. Penguins
6. V-ups

Run to WEP playground.

Planking relay races – pAX to 12, 4, and 8 o’clock locations on perimeter of playground. 1 person runs to the next. Others are planking and waiting for the runner to tap them out to run.

3x circuits running
3x circuits NUR

Took a 1/2 mile lap around WEP, then headed back to COT.

Total miles-3.1 miles

ANNOUNCEMENTS:
Dam to Dam bar
6 at 6 on Saturday is back.

COT:
Seasons of change for various PAX. Prayers for times of transition, patience, and presence.

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climbing the mountain in 2023

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WARMUP:
– SSH / WM / IW / CP…short mosey
THE THANG:
– set of exercises with 1 lap around the basketball course after each set. Reps per set: 20+23, Sets: 1: Burpees+squats / 2: shoulder tap+SSH / 3: merkins+big boys / 4: j-lo+dips / 5: carolina honey+a-hammer / 6: russian kicks+superman
– Airborne hip exercise inbetween and rinse and repeat. Got thru it almost twice.
MARY:
– mosey back to COT for on-time finish
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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I Got Q, Babe

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Well its Groundhog Day…again. Why not smash the alarm clock, rise and shine (not fotgetting our booties because its cold outside), and head to Gobbler’s Knob…I mean, The Ranch for some F3 fun? That’s what 4 did this morning. Here’s what we did:

The Thang
10 Low Slow Squats (IC)
10 Imperial Walkers (IC)
10 MNCs (IC)

Mosey to front of school
Escalator exercises – increase by 1 rep at each pole (10 poles and 55 reps total)
Squats
American Hammers
Ranger Merkins
Calf Raises
LBCs
Merkins
Lunges
Ab Mat Sit-ups
Carolina Dry Docks
Dips

Lap

Squats

Mosey back to flag

25 Calf Raises Normal
25 Calf Raises In
25 Calf Raises Out
10 Imperial Walkers (IC)

NMM
As you can see, the theme of the day was repeat – just like weatherman Phil Connors (Bill Murray) is forced to repeat the same day again and again in Harold Ramis’s 1993 cinematic masterpiece, “Groundhog Day.” Unlike Phil, we didn’t get stabbed, shot, poisoned, frozen, hung, electrocuted, or burned. We did not rob an armored truck, save a life, get arrested, drive on the railroad tracks, learn piano, learn to ice sculpt, or learn 19th Century French Literature. However, like Connors, repeated the same thing again and again.

Thanks for the effort this morning, fellas. Appreciate you posting in the cold rain and for the mumblechatter. I now know what exercise to call when Band Camp is in attendance. Thanks for the opportunity to Q, Poppins. Always an honor to spend the Gloom with you men, especially Sawdust.

Aye!
Italian Job

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The Badges rides the Coaster

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WARMUP:
– SSH / WM / IW / CP / mosey
THE THANG:
– Rollercoaster: 10/20/30/40/50 with 10x Burpees every 5 min
– squats / MC / Plank Jacks / LBC
MARY:
– mosey to dry spot and benches, some dips and various core exercises plus Airborne’s hip exercise, mosey to COT
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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Tallawah Preview

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WARMUP:
SSH x 10
Low Slow Goblet Squats x 10
KB swings x 15

THE THANG:
AMRAP in 15 min
10 Manmakers
Mosey 30yds to first corner
10 Squats
Mosey 80yds to second corner
10 merkins
Complete loop (110yds) back to Manmakers

2nd AMRAP in 15 min
10 squat presses
Bear crawl 10yds
10 merkins
Crawl bear 10yds

ANNOUNCEMENTS:
D2D donor match on Friday 02/03
Snake Pit will say goodbye and have its last post next week 02/08
D2D100k
Check your newsletter

COT:

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Tallawah

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🚨 🚨 🚨
Your Hump Day Gear workout is getting a major makeover!
As of 02/15/23 it will no longer be called SnakePit or at Catawba Ridge High. Moving closer to the west, we’ll be posting at WEP under the new name “TALLAWAH” (pronounced Ta-Lah-Wah).

Tallawah is a Jamaican patois word, derived from the English word “stalwart,” which means strong, powerful, tough. That’s why we get up to workout at 0515, choosing the harder thing. Be prepared to give your best and then some every Wednesday morning.

One more thing, it’s now going to be a gear bootcamp style of an AO. That means more bootcamp integration with the bells. So not only will we be getting stronger, we’ll also be getting faster.

Thank you!
SYITG

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Glorious Gloom at the GC

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WARMUP: Mosey behind Red Bowl to stink central for a COP: SquatS, IWs, Mtn. Climbers, LBCs, SSHs. All IC and interrupted by a burpee ladder, 5 down to 1.
THE THANG: head to the hill behind Express Oil change. Count adds to 10, started with 1 Big Boyat the bottom & 9 Bombjacks at the top. Omaha after 5 rounds as traffic was getting heavy. Head behind the Oil Change garage for a partner Dora. Derkins, Dips & Step ups. Finish up with a crowd pleaser, “Tote The Rock”. 1 pax runs around O’Reilly’s carrying a Cindy while Pax do the exercise listed on the sheet. Round 1 was Kraken Burpees and it went downhill from there.

MARY: No time
ANNOUNCEMENTS: Another Blood Drive (god bless @3D, he’s a marketing genius), D2D fundraiser
COT:Prayers for various family members.

I’m off and amazed how nervous and sleepless I am the night before a Q. Must be because it’s an important role to play. We all wanna do a good job for the Pax that show up. Always an honor to lead.
“The” Shortest of All Sales.

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Preblast: Jaeger

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The Fort’s hottest new CSAUP is a TEAM RACE

SIGNUP!

https://www.signupgenius.com/go/10C0D44A4AB28A3F5C70-jaeger_csaup_2023

TL;DR details:

  • Time 0800-1200(ish)
    • Yard will meet 0700-0745 @ GHMS that morning
  • Start: GHMS –> Finish: Print Shop
  • Teams of 4(ish)
    • 2 runners, 2 ruckers (recommended); but at least 1 rucker and 1 runner to form a team. (Optional: A team’s Runners & Ruckers can alternate/switch roles at each pain station)
      • runners stay together
      • ruckers stay together
    • Themed pain stations/team meet points for team challenges (stay tuned for exact route map)
      • Start/Station 1: GHMS (Chase)
      • Station 2: Catawba Park (Hunt)
      • Station 3: Allison Park (Kill)
      • Station 4: WEP (Carry)
      • Finish: Print Shop
    • Mileage – runners and ruckers travel different routes
      • Runners: slightly more than 14 miles
      • Ruckers: slightly less than 10 miles
    • Scoring the Race
      1. Team “card” to be time stamped at each pain station when team has
        completed the “team pain-station exercise”
      2. Time credit for overall scoring
      3. Possible…time credit for FNG / Kotter / Respectable / etc. per team?
      4. Teams will sign up via sign-up genius
      5. “winning trophy” = show to know
      6. “loser trophy” = show to know
    • Pain Stations:
      1. “faster” part of team can build up credit for other part of the team (e.g.
        ruckers can finish the exercises for the runners)
      2. Time goal for each pain station: 10 minutes (e.g. 8 min individual and 2
        min JOINT TEAM exercise)!
      3. Pain Station Q chooses WOD
      4. “JOINT TEAM exercise”: show to know! After this is completed the Operator will timestamp the TEAM card before departing

Coming in from out of the region? Have questions? Send a message to: jaeger.csaup@gmail.com

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