Category: Slow Burn

Dora & Corners

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WARMUP: Mosey to Tesla Charging Station
25 SSH, 15 Hillbilly Walkers, 15 Windmills, 15 Cherry Pickers, 10 Moroccan Nightclubs
THE THANG:
Thang#1: Dora: 100 Dips, 200 Calf Raises, 300 CDD’s
Partner Ran lap around Parking Lot
Thang#2: Four Corners (all four corners of Empire Pizza shopping center
10 Merkens, 15 Squats, 20 Mountain Climbers, 25 Flutters
4 laps total:
MARY: Lots…………. abs will be hurting.
ANNOUNCEMENTS:
COT:

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We hit all restaurants

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WARMUP: various usual exercises
THE THANG: start at persis with 5 big boys, run to charandas for 5 dips, run back to persis for 5 squats, run to empire pizza for 5 merkins, run back to persis

Repeat with changing rep counts 10, 15, 20, 25, 20, 15,10,5
MARY:
ANNOUNCEMENTS: lots going on in the fort for the next several weekends
COT: yup

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Moderate Manion

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Found out this morning that there are some differing opinions of what a moderate AO means…

WARMUP: Disclaim and mosey between Vape shop and Empire. Circle up for SSH, shoulder taps, merkins, mtn climbers all in cadence.

THE THANG:
Manion memorial WOD
(moderate version =slick)

7 rounds
29 LSS (IC)
1/4 mile run

Finished and had about 15 minutes left.

Merkins and overhead clap progression

MARY: assortment of exercises called and led by PAX around the circle

ANNOUNCEMENTS: Canoli Run, trash pick up, rock 10 yr, Jaeger

COT: yup

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Fun with buckets

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Everyone loved my Q this past Friday. We had 3 buckets placed around the parking lot with various exercises to pick from each bucket. Many of you have struggled through it before. If you haven’t it truly is one of the more inventive and talked about workouts in the Fort. Just ask me about it next time. Really.

Somehow Anchorman was the hero as he managed to pick the one ticket that had only 2 burpees. Winner.

We had a great COT, with Spectre bringing his heart after the very long few weeks that he and his family have been through. If you’ve given them a thought or a prayer recently he is grateful.

Boogie Down can use some prayers dealing with some “Senioritis” (as we have been there) and props to Double D for this weekend’s wedding festivities. Sprocket’s excited about a 2.0 baptism and I’m traveling this weekend for the death of my stepfather. I’m sure there were others I’m missing. Safe travels for Peach Stand.

-30-

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I’m Still Standing 10 Years In

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I stole this from 3D but it’s always a good workout.

Uno

Blue – Merkins / Curls
Green – LBC
Yellow – Squats / Goblet Squats
Red – lunges / Chest press

Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise
Reverse – Repeat last exercise
Wild – Change color

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4 Córner Draw

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WARMUP: Mosey, Abe Vigoda, baby arme circles, MNC, honeymooners, downward dogs.
THE THANG:  Line up against wall, each Pax did a bear crawl, burpee, plank jack.

Mosey between Persis Grill, Lowe’s and up & down parking lot. Each corner Pax will pick a card, do the work out and mosey on.

MARY: None
ANNOUNCEMENTS: Blood Drove, read your newsletter.
COT: Prayers for students & Pax traveling out of area, sick family members.

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Shady’s 4 corners

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WARMUP: Moroccan night clubs, windmills, cherry pickers
THE THANG: start in the center with one burpee. Go to each corner and do 5 reps. Return to center and increase rep by 1, increase rep at each corner by 5 reps.
1st round exercises: flying squirrel, merkins, squats, and Bobby hurleys

Go back down in the same increments
2nd round exercises: CDDs, hillbilly walker, C. Dry Docks, LBCs – center was imperial walkers
MARY:
ANNOUNCEMENTS: convergence, check presentation
COT:

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