LATE, LATE BACKBLAST

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WARMUP:
Disclaimer and mosey out of the park, loop around Windward and back to the Runde parking lot
THE THANG:
COP (all in cadence): SSH x 25, windmill x 10, morrocan night club x 25, squat x 25, mountain climber x 25, pretzel crunch by 10 (LH/RH), Amercian hammer
Mosey to the pull up bars: One pax does 5 pullups while the rest holds: plank (round 1), Al Gore (round 2), and 6″ ab hold (round 3)
Mosey back to concession stand wall inside field 1. Split group in 2. Half the group runs to the fence and does 10 bombjacks (round 1), 10 Bobby Hurleys (round 2), and 10 squat jumps (round 3)
Hand off to Change Order for 2nd half. YHC left after the first half, so don’t have the details.

MARY: As noted. I’m sure Changeover did some Mary.

ANNOUNCEMENTS: Read your newsletter
COT: Change order led COT.

My apologies for the late, late, backblast. I am ‘old school’ and believe in the importance of completing a backblast following the workout. Sorry, Masterpiece!

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First Responder Tribute Trifecta

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WARMUP:
– SSH x20
– Merkins x10
THE THANG:
Officers Jeff Shelton & Sean Clark

Officer Sean Clark
Sean Clark was a man of quiet strength and deep compassion, raised in Charlotte’s Pawtuckett neighborhood. After serving in the U.S. Air Force, he returned home to care for his family and worked as a maintenance technician before joining CMPD. He fulfilled his lifelong dream of becoming a police officer in 2006 and quickly earned the respect of his peers. Sean was a loving husband to Sherry and father to a young son, with another child on the way. He was killed alongside Officer Shelton while responding to a call. His life continues to inspire through memorials and scholarships.
DOB 11/22/1972
– 11 Pushups
– 22 Burpees
– 19 Hand Release Pushups
– 72 Single Count Flutters (count 1 leg)

Badge # 3769
– 37 Crunches
– 69 Shoulder Taps (count 1 shoulder)

Officer Jeff Shelton
Jeff Shelton was a U.S. Marine and a six-year veteran of the Charlotte-Mecklenburg Police Department, known for his boundless energy, deep character, and love of the outdoors. Raised in Monroe, NC, he played multiple sports and never met a stranger. Jeff was pursuing further education and was active in the Fraternal Order of Police. He was a devoted husband to Jennifer and loved his cocker spaniel, Cody. Jeff was tragically killed in the line of duty while responding to a disturbance call. His legacy lives on through a foundation that supports law enforcement and future officers.

DOB 9/9/1971
– Jacob’s Ladder
– 8 Wide Arm Pushups
– Run to the top of the hill
– 1 Donkey Kick
– Run to the bottom of the hill
– 7 Wide Arm Pushups
– Run to the top of the hill
– 2 Donkey Kicks
– Run to the bottom
– Continue series until you complete 1 Wide arm Pushup and 8 Donkey Kicks

Firefighter Richard Michael Sheltra
Richard Sheltra was a kind soul with a quiet demeanor and a servant’s heart. Born and raised in Charlotte, NC, he was drawn to service from a young age and joined the Pineville Volunteer Fire Department. He played football and lacrosse, studied Fire Science, and earned accolades including Rookie of the Year. Richard was in the final stages of applying to the Charlotte Fire Department when he was tragically killed battling a three-alarm blaze. He died doing what he loved—serving others in their time of greatest need. His legacy continues through a foundation that supports first responders.

End of Watch (4/30/2016)

– Bear crawl 10 yards – 1 burpee
– Reverse bear crawl back
– Bear crawl 20 yards – 2 burpees
– Reverse bear crawl back
– Bear crawl 30 yards – 3 burpees
– Reverse bear crawl back
– Bear crawl 40 yards – 4 burpees
– Reverse bear crawl back
– Bear crawl 50 yards – 5 burpees
– Reverse bear crawl back
–
– Run 50 yards – 6 burpees
– Nur back
– Run 40 yards – 7 burpees
– Nur back
– Run 30 yards – 8 burpees
– Nur back
– Run 20 yards – 9 burpees
– Nur back
– Run 10 yards – 10 burpees
– Nur back

Detective Michael Robert Doty
Mike Doty was a man of quiet strength, deep compassion, and unwavering commitment to service. He shared a close bond with his twin brother Chris, and both served with the York County Sheriff’s Office. Mike worked in drug enforcement and coordinated the Narcan program, saving lives in the fight against opioid addiction. He was also a SWAT team member, always ready to run toward danger. Mike was killed in an ambush while responding to a domestic violence call. His family later learned of his many quiet acts of kindness—mentoring youth, paying bills for families in recovery, and more. His legacy is one of honor, humility, and love.

12 Years of Service and 37 Years of Life
– 12 Hand Release Push ups
– Run 100 Yards
– 37 Bicycles
– Run 100 Yards

Badge # 809
– 80 Flutters (count 1 leg)
– 9 V-ups

End of Watch 1/17/2018
– 1 50 Yard Crab Walk
– 17 Diamond Pushups
– 20 Squats
– 18 Jump Squats

MARY:
ANNOUNCEMENTS:
COT:

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Welcome to Chilis!

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It was a beautiful morn at The Americal Jackal, the mumble chatter was off the charts. All the Q could do to dodge haymakers was lean into it and say thank you sir many I have another.

We ran down to the track for the longest 4 corners EVER! There was a dispute of if there really are corners on a circular track, but that is purely semantics.

I chose the number 8 for no particular reason other than 12 was too many and 6 was too few. It’s science.

Corner 1: 8 Merkins
Corner 2: 8 Squats
Corner 3: 8 Flutters
Corner 4: 8 Burpees

Mode of transport on the curved part of the track was lunges, karaoke, and nurring. Mode of transport on the straight aways was fast paced running.

I would like to say we did all of them, but we only got 6 laps in. So maybe 6 wasn’t too few after all.

We Native American ran back to COT for some Mary, announcement, prayers and praises.

JWow

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Holiday Pain Games at Golden Corral

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WARMUP: Quick mosey to Dogtopia for Moroccan Night Clubs, Mountain climbers and merkins
THE THANG: Two cones were placed in front of the closed dental office with one saying “over” and one saying “under”. Two similar cones were also placed at the far end of the lot by Bubbles and Bows. The game was simple…YHC would read a thoroughly internet researched and irrefutable Christmas fact. The fact would then be slightly altered and the Pax would run to the far end of the lot and stand in front of the “over” or “under” to choose their answer. The true fact would be read and those who chose the wrong side of the answer did more reps than those who got it right. For example, the Pax were told that tinsel was invented in the year 1700. Those who chose the “under” (invented in 1610) did less reps than those who chose the over.
We did 18 rounds and briefly swapped out bear crawls (shorter distance) for running. Exercises included, in varying reps, SSH, Mike Tysons, Plank Jacks, CDD, Monkey Humpers, Squats, American Hammers, Burpees, Hand release merkins, Shoulder taps, Dips, Merkins, Overhead claps, Calf raises, Supermans, and bomb Jacks. Total mileage was 1.7 miles with plenty of reps thrown in.
MARY: Unavailable due to her pending labor in two days and the need for adequate shelter
ANNOUNCEMENTS: Convergence, Upcoming site location changes
COT: Families

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Get the ruck outta here

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SubstiQ for my boy Poppins as he recovers from a Hammy issue. Get better bro!

WARMUP: circle up for IC SSH, produce pickers, IW, broga stuffs, and Mtn climbers

THE THANG:
Assortment of circuits

4rounds- 4 min ruck followed by different exercise each round: 15 IC LSS, 10 IC OH press, 10 IC bent over rows, 5 IC forward lunges (each leg)

3 rounds- 1 min ruck followed by exercises with ruck on: 10 IC LSS, 5 IC merkins, 10 OYO good mornings, 30sec plank

3 round reverse lunge ladder:
1/4 mile ruck – 5 OYO reverse lunge (each leg)
1/4 mile ruck – 10 OYO reverse lunge (each leg)
1/4 mile ruck – 15 OYO reverse lunge (each leg)

AMRAP finisher:
Move to grass field
Rucks off
10 IC high pulls, 10 IC flutter press, 25yard bear crawl ruck pull through, 10 OYO thrusters
Repeat until 0600

MARY: no time

ANNOUNCEMENTS:
Bethel New Years Day
Convergence tomorrow Nafo 0600 5k 0630 boot

COT: you know it

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Varsity has graduated to retirement

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WARMUP: started out with a quick mosey, went into SSH then merkins, then more running and SSH and more merkins. Ran some more, then cherry pickers, and more merkins…also did some stretches. Ran over to pull up bars.
THE THANG: Grabbed a cindy. Planned for some 7s. 1 pull up, 1 manmaker, overhead carry down the hill, then 6s at the bottom of the hill for squat thrusters. Then overhead carry back up the hill- just did this for 1 round with the overhead carry’s.

Then 2 and 5, etc. This took a long time.

We then ran over to the benches for incline and decline merkins. Then did more merkins on the way to COT.
MARY: out of time like Marty McFly
ANNOUNCEMENTS: Xmas eve convergence and Jan 1 homeless shelter
COT: bingo, lots of praises and prayers, aging parents and holiday travel

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Cubbie and friends did some exercising

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WARMUP: Meh

THE THANG:

– Mosey to Pharmacy
– 25 SSH

– Mosey to parking lot at top of Main (touched Millstone) <@UGND8G4TD>
– 20 SSH
– 20 Mountain Climbers

– Mosey to post office
– 1 Windmill <@UJD744C3T>
– 15 SSH
– 15 Mountain Climbers
– 15 Plank Jacks

– Mosey to First Baptist
– 10 SSH
– 10 Mountain Climbers
– 10 Plank Jacks
– 10 Shoulder Taps

– Mosey to COG
– 5 SSH
– 5 Mountain Climbers
– 5 Plank Jacks
– 5 Shoulder Taps
– 5 Burpees

4 Corners in COG Parking Lot

– Corner 1 – 10 squats, Corner 2 – 20 Merkins, Corner 3 – 30 MNC’s, Corner 4 – 40 Flutters
– Mode or transport: Mosey, Bear Crawl, Nur, Crawl Bear
– Did it again, but mixed of Mode of Transport (Lunges of every variety)

– Mosey to Print Shop
– Partner Work
– 25 pull ups (partner one pull, partner 2 squat) Alternate until reach 25 pull ups

– Mosey to COT
– Finish with:
– 5 SSH
– 5 Mountain Climbers
– 5 Plank Jacks
– 5 Shoulder Taps
– 5 Burpees

MARY: Had a little lamb

ANNOUNCEMENTS: Christmas Eve Convergence

COT: Yes we did

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Run Run Rudolph

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This ended up basically being a shield lock workout. With several of us having nagging injuries, we mainly did running today.

WARMUP: warm-up lap around the track, SSH, Windmills, Moroccan Night Clubs

THE THANG: The Laredo- 6 rounds. 24 Squats, 24 Merkins, 24 Lunges, run a lap around the track. Since it was just the 4 of us, we decided to do this together in cadence.

Then we did some mountain climbers & sprints. For 4 minutes, 25 mountain climbers and the goal-line then sprint to the other goal-line. Rinse and repeat for the full time.

MARY: LBC, Box Cutters, Big Boys, Roseletta, Flutters, American Hammers, Freddy Mercury, something else I can’t remember.

ANNOUNCEMENTS: Christmas Eve Convergence, Bethel on 1/1, pending AO changes, read your newsletter.

COT: Prayes for travels, family, marriages, recovery

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Marathon Pace

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WARMUP:
SSH IC x 10
Squats x 10
Merkins IC x 10
Moseyed across Dave Gibson to the Ben Casey cul-de-sac and repeat above
Moseyed to down through the parking lot to Patricia Ln and Dave Gibson and repeat.
Reverse route and head to the Urgent Care corner of the Earth Fare Plaza
Total distance = ~0.9 mi.

THE THANG:
Sprint from the Urgent Care corner, around the back of the Earth Fare, to the stop sign on the Pet Supplies Store (~250m). Recovery walk towards the start.
Repeat 5 more times.
Total distance = ~ 1.32 mi.

Big loop (Urgent Care to 160 to Len Patterson and back to Urgent Care, running in front of Earth Fare) with 10 merkins, 10 squats, and 10 big boys at the end of the loop. Goal is to complete the loop at least 3 times.
Total distance = ~1.2 mi.

Back to COT and wrapped up with 10 SSH IC, 10 merkins IC, and 10 Big Boys up 1 cadence.

ANNOUNCEMENTS:
Christmas Eve convergence, Slow Burn only AO opened on 12/26, Bethel on 1/1, New AO format starting in the New Year for select few AOs
COT:

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