Category: shieldlock otb

BOSSmen Speed Work

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WARMUP:
1.75 mile Shuffle (Indian) Run where the last half mile we got faster and faster

THE THANG:
Tabata Style Leg Work
60secs on 30secs off
115# Barbell Box Squats
~30inch Box Step Ups
Hip Thrusters w/ 20# Slam Ball
Apollo Ohno’s
2 rounds

Recovery Work:
Half Pistol Squat – 2×10 each leg
Standing Quad Stretch – 2x30sec each leg
Bird Dogs – 20 reps (single count)
World’s Greatest Stretch – 3 each side
Foam rolling/massage gun

COT: Preparedness. Do the hard thing now, so that life’s easier later on.

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4 before D2DB10K

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Couldn’t make the D2DB10k time slot, so we ran it early. Fish dropped us off at the starting point and headed back to meet us at the finish after some rehab work on his calf.

Bandlands is fast and brought coffee.

Maximus stuck with YHC and I ran faster for it.

Esso proved the master of his back.

—
Band Camp dismissed

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BOSSmen Footrace

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WARMUP: SSH LSS tappy tap taps
THE THANG:
15 squats
12 snatch and press 6 each side or if you got one arm 12
9 burpees
Jog to corner and sprint back.
Repeat until 25 mins is up.

Last sprint was a good old fashioned footrace. Sasquatch proved his legs can overcome the air drag of his man sweater. Beakers uncle is Usain Bolt so he kept him within a few arms length running at half the cadence. YHC was close but not a contender and Spectre was right on my heels. Overall each man put out way more effort this morning than they would have individually and we are all accelerating.

MARY: we did Mary as we discussed
ANNOUNCEMENTS:
COT: beaker took us out.

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Post Holiday Get Moving SL Run

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WARMUP: Jog from house to meet PAX
THE THANG: HC & Ruby from from their hood to meet YHC & Shield along Starlight Drive. After that we weaved our way through Regal Manor, Balmoral and Fallbrook. Lots of talk about holidays, plans for next year and if working out in a hotel counts towards the post count for 2023. Most of us are shooing for 200 posts or more for ’23. Dropped of Shield back at his house, then YHC and HC and Ruby worked their way back home. Between 4.5 and 5.75 miles this am.
MARY: none
ANNOUNCEMENTS: none
COT: Talked during the run.

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2 mi at conversational 12 min pace?!?!

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Yardsale had planned for us running 2 mi at 12 min conversational pace. Thankfully for 38 and myself Yardsale had a last minute concentrica need. Cubbie tried to drag us thru anyway but 38 and I rebelled. Good talks for the second half. Realizing that maybe good talking is near impossible with a workout. Continuing our talking at lunch.

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New blood (OTB)

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WARMUP: went over the basics: SSH, merkins, cherry pickers, low slow squats, windmills, couple back stretches
THE THANG: a you vs. you morning! Everyone grabbed a piece of chalk where we did AMRAP (as many reps as possible) for the following exercises in 2 min each (in between we ran about 150 yards and back in the parking lot of Panera).
Exercises were: merkins, squats, LBCs.

We wrote down our individual numbers after the 2 min were up. We then did a rinse and repeat but with not a lot of time remaining (total workout today was only 30 min), we cut our chalk numbers in half and the goal was to beat those numbers by 1, and have at least 1 min, or more, to do it.
MARY: didn’t leave time today
ANNOUNCEMENTS: high level newsletter updates and 10 yr “what’s going on”
COT: covered the basics of what COT was and closed out. Wrapped up the next 30-45 min with coffee answering “what makes F3, F3” questions and things the guys were interested in knowing!

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