Running with burpees and such

WARMUP: None – it’s a disclaimer and we go
THE THANG: running with burpees, squats and side straddle hops every 1/4 mile. Get as much as you can. All of them.
MARY: only time for a few airborne hip exercises.
ANNOUNCEMENTS: yes
COT: 5th core principle

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There and back

WARMUP: None
THE THANG: Tega Cay and Back – 30-Merkins turns and shorter version runners 30 merkins at Banks 4.5m
MARY: Nope
ANNOUNCEMENTS: D2DB10k Saturday, Kid friendly, D2D in Feb 17th
COT: Prayers for mental health, Marriages.

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There and back

WARMUP: None
THE THANG: Tega Cay and Back – 30-Merkins turns and shorter version runners 30 merkins at Banks 4.5m
MARY: Nope
ANNOUNCEMENTS: D2DB10k Saturday, Kid friendly, D2D in Feb 17th
COT: Prayers for mental health, Marriages.

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Afton Brayden Hill Climb

Run to Afton Way (.39 miles)

15 dips
15 merkins derkins

Run to Afton and Galbreath Intersection (shoulders)
30-60 second hold plank rockers
15 Superman I Y T (alternate arms to make a I Y or T

Afton/Lizzie Lane (Legs)
15 Squats
15 Calf Raises

Back to Brayden Parkway and up Hill
15 Burpees at the top of the hill.

Back down Brayden to Afton and repeat loop

Return to COT (3.5 Miles or so)

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Simple but Effective

22 Men got better today:

Run to Office Parking lot: 15 Merkins and 15 CDD

Run to Gold Hill Elementary teacher parking lot: 20 LBC and 20 Hello Dolly

Run to Gold Hill Middle teacher lot: 15 squats and 15 Lunges

Mileage ranged from 3-5.  Great job.

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No Mercy for 2024

Ran past schools toward the lightpoles/hill

mandatory stop for some Bobby hurleys at the bball hoops

starting at first light pole – run to second lightpole do 10 merkins then run back to first pole. run to 3rd lightpole do 10 merkins then run back to first pole. run to 4th pole do 10 merkins….etc. didn’t make it all the way to Walmart but got close.

headed back with about 10 minutes left and got a few more Bobby hurleys as we passed the basketball hoops.

4.25 to 4.75 miles with close to 70 merkins

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4 mile Deconstructed Burpee

WARMUP: It is Sweep the Leg. Strive to do that prior to 5:15
THE THANG: Run a 4 mile loop: https://f3thefort.com/2022/02/25/stl-just-keep-going/ (if you wanna see the route. side note: it wasn’t my first rodeo on this route)

Stop along the way for deconstructed burpees:
10 squats
run
10 squats
10 plank jump ins
run
10 squats
10 plank jump ins
10 merkins
run
10 squats
10 plank jump ins
10 merkins
10 plank jump ins
run
10 squats
10 plank jump ins
10 merkins
10 plank jump ins
10 SSH
run
Repeat the full 5 steps each subsequent stop

PAX were advised to just jump in where the most guys were when they got to the exercises, or to skip the exercises entirely and just keep running.

When we stretch to a route that necessitates covering 4 miles, YHC gets worried about leaving PAX. We managed to stay together and Fishstix + Badlands picked up the 6 today making sure we all arrived back at COT resting on 4 miles. Bravo gentlemen!

NMM:
Sometimes we have to choose the hard thing ourselves. Sometimes we have to choose to do the hard thing that life is handing us. If we skirt away from doing the what’s difficult when needed, what worse thing will be waiting for us in the future?

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Hills hills hills

WARMUP:
THE THANG: Run over to the school
Run hill repeats back and forth from school to bank parking lot, 10 merkins and 15 squats at each stop
MARY:
ANNOUNCEMENTS: read your newsletter
COT:

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Taking responsibility

YHC clipped the Ms car on the way out of the driveway this morning – initial reaction was to find anything and anyone else to blame…. I was running late because no one moved the elf, and I couldn’t find my running shoes because my son “put them away in the garage”, and my M didnt pull all the way up in the driveway.

The truth is I didn’t do the basic things required for the task like taking a walk/look around the car or adequately use my mirrors. These were all completely under my control and I failed.

Human nature is to deflect blame to others, as HIMs we need to resist this urge. We can’t blame other’s for our own complacency.

THE THANG:
run to Allison park stopping every 1/4 mile for 10 merkins.

once at the park, yhc led IC exercises until the 6 arrived (squats, reverse lunges, sumo squats). Once all PAX arrived, we assumed plank position and performed in cadence shoulder taps (40) and then in cadence squats (30) while each PAX performed one max set of pullups.

ran back to Earthfare stopping every 1/4 mile for 10 merkins.

used remaining time to do 4 corners at Earthfare with10 reps of sumo squats and wide arm merkins at opposite corners.

couple minutes of Mary to finish.

strong work by all today.

-Badlands

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Circuit de sole

WARMUP:
Nah

THE THANG: running with exercises

Three 1 mile circuits through Brayden

First round
5 perfect merkins

Second
5 jump squats

Third
Both perfect merkins jump squats

15 burpees at top of hill

MARY: yes
ANNOUNCEMENTS: yes
COT:yes

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