King of the Hill

2024-10-01Leave a comment

QIC: BONES
When: 09/30/2024
Pax: 38 Special, Badlands, Bones, decibelf3, fishstix, HarryCarry, Maximus, Smothered and Covered, Sprocket, Tesh, Tesla81
Posted In: Sweep The Leg

WARMUP: Mosey across street to Brayden. Windmills waiting on six
THE THANG: Run down to bottom of Brayden hill. Run up to first street (20 merkins) run back down. Flutters. Run up to second street (15 squats) run back down. Freddy Mercury’s. Run up to top of hill (10 bomb jacks) run back down. Hello Dollys. Run the Brayden loop and return to bottom of hill. Run up to top of hill (5 bomb jacks) back down to second street (10 squats) run down to first street (15 merkins) back up the hill across to COT.
MARY: none
ANNOUNCEMENTS: Christmas party, Bethel Men’s, relief efforts
COT: prayers for healing and those affected by the storm

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No mercy

2024-09-29Leave a comment

QIC: Poppins
When: 09/23/2024
Pax: 38 Special, Badlands, Beaker, Bones, Cubbie, darkhelmet, decibelf3, Grout, Hash brown, Maximus, Poppins, Sasquatch, Smothered and Covered, Spectre, Sprocket
Posted In: Sweep The Leg

WARMUP: N/A – prerun if ya want to
THE THANG:

Pain stations from the flag down to Gold Hill and back to the light poles where we did some light pole work, starting at 2nd pole, one burpee building to 10. Then back to do the pain stations in reverse. We stayed together and did plank work waiting for 6 at each pain station.

Pain station #1 Bank (25 SSH IC)
#2 Culdesac by Dr. Luck (25 Plank Jacks IC)
#3 entrance to Gold Hill (25 Merkins IC)
#4 behind school (25 American Hammers IC)

On way back we did

#4, #3, #2 and #1 but dropped 5 reps off
Then we did #1 and #2 dropping off 5 again and then finally #1 for the last time before heading back to COT, 3+ miles plus a bunch of hill work and a lot of reps! Nice work by all :facepunch:

MARY: 6 count BURPEES IC
ANNOUNCEMENTS: 12 year, bethel
COT: yup

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Smelly Loops

2024-09-16Leave a comment

QIC: fishstix
When: 09/16/2024
Pax: 38 Special, Badlands, Bones, fishstix, Mark Nestel, Olaf, Sprocket
Posted In: Sweep The Leg

The smell from Golden Coral has migrated to Sweep The Leg.
Simple route this morning – loops around the parking lot with sprints in the middle. Two stops with exercises: Stop 1 – merkins and squats. Stop 2 – CCDs and lunges 10 reps each

With ten minutes left, the loop was shorten, one exercise at each corner, sprints still in place.

Great job by all.

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Walmart Run

2024-09-10Leave a comment

QIC: Sprocket
When: 09/09/2024
Pax: 38 Special, Badlands, Bones, Pusher, Sprocket
Posted In: Sweep The Leg

WARMUP: No warms at STL
THE THANG: Ran from COT to Walmart Automotive. Started with 5 merkins, half the group ran clockwise around Walmart while the other half of the group ran counter-clockwise around Walmart. When the pax met on the other side of the building, they stopped and did big boy situps. Rinse and repeat around Walmart with Merkins and BBS in reps of 5-10-15-20-15-10-5 . After completing, we ran back to COT. Mileage was 3.75 to 4 miles by pax.
MARY: 10 cadence counts of Freddie Mercurys
ANNOUNCEMENTS:
COT: Closed in prayer

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Hills, hills, hills

2024-09-02Leave a comment

QIC: Rolloff
When: 09/02/2024
Pax: Badlands, Bitcoin, Crystal Lake, Hash brown, RollOff, Senator Tressel, Smothered and Covered, Sofrito, Spectre, Sprocket
Posted In: Sweep The Leg

WARMUP: no
THE THANG: 10 Mike Tyson’s in bank parking lot, 10 bombjacks in elementary school parking lot. 3 burpees every time you pass through the gate on Dave Gibson
MARY:
ANNOUNCEMENTS: iron pax, ft mill care center, bethel
COT:

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