Category: Sweep The Leg

Gardenia The Valuables

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Ran to Gardenia

Stopped along the way for merkins/squats to keep folks together

Hit Savona Trace to keep it real

At Gardenia did 5 HR merkins
Ran the Gardenia cul-du-sac: 6 burpees
Ran to the top of Gardenia: 1 bomb jack
Rinse and repeat: 5 burpees/2 bomb jacks
(Still 5 HR merkins in the middle)

Barely had time to make it back. Some may say YHC didn’t make it back by 0600, others may say that we were way early on Central time.

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Murph – Sweep the Leg style

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Attempt to meet the 3 mile requirment for sweep the leg and mimic a Murph workout…

Ran 1.5 miles and ended up at middle school.

100 reps – Shoulder taps (double count)
200 reps – Freddy mercuries (double count)
300 reps – Imperial walkers (double count)

Run 1.5 miles back to CoT

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hill loops with pavers

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WARMUP: mosey down David Gibson to nature trail entrance.
THE THANG: climb up freshly trimmed path up hill to middle school parking lot where coliseum meets. Split into two teams, 4 men each. Perform sighting lap of loop (for safety) before grabbing two pavers and racing around loop. Objective is to create tallest tower of bricks in time allowed. Halfway through time we reverse the direction of travel to gain a new perspective on the route. Sasquatch said it best when asked which way is the worst? His response “whichever way you’re carrying bricks is the worst”
MARY:
ANNOUNCEMENTS: 30 Days to Understanding the Bible book study going on you should join us.
COT:

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DOAH Sweeps the Q

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YHC was scheduled to Q, but had some 2.0 troubles overnight… so Dark Helmet graciously picked up the pre programmed Q.

World’s Worst Suicide
Mosey over to GHMS rear bus entrance. Start at basketball court.
PAX will travel forward three light posts and perform 5 burpees.
PAX will then travel backward two light posts and perform 5 merkins.
Rinse and Repeat as needed.

Thanks to DOAH for the help. Below is his version of what happened… can verify.

13 of the faithful came to a YHC led
“@Punch List is here in Spirit” Q…
• @Solo gave up his executive suite at
Planet Fitness to rejoin us in the gloom
• @Joe Lyons (F3 Long Duck) may be old, but at least he’s fast
• @Cobra Kai may be old, but at least he’s slow
• @fishstix may be old..
.. уир
• @Ölaf won the Fireball trophy
• @Poppins and @Vuvuzela were the kings today… by a fair margin
• @Badlands can be slowed down by excessive Merkins
• @Cyclops may or may not have done all of the reps while calling out to his estranged pets
• @SouptoNuts got faster as the workout went on… or I got a lot slower… or both… (probably both)
• @trucker is like Craftsman tools.
Reliable and not prone to wearing out.
• @Flounder ventured out as a lone man to discover the new world… still made it back for COT

Punch List out.

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All I heard was run and push-ups

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WARMUP: go
THE THANG: start from COT and run to school, up the hill with light posts, turn around at stop sign, and run back to COT.

Start out at 10k pace for first 1/4 mile, 1k pace for next 1/4 mile, then 25 merkins (so 25 merkins every .5 miles.

Rinse and repeat.

Looking at 3-5 miles for 150-300 merkins.

You’re welcome.

MARY: quick 30 seconds at the end.
ANNOUNCEMENTS: newsletter worthy
COT: Luka, family health, Grassy’s wife for some quick recovery!

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Mostly Running with work

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WARMUP: run 1/2 mi.
THE THANG: run4.5 miles 1/2 mile 40 each merkins and ssh, next turn 30 each, 20, 10 each. of two exercises. sprints at the end!
MARY: times up
ANNOUNCEMENTS:
COT: prayers and praise for many!

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Bucco Fever!!!

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It’s a great Monday here in the Gloom as America’s team; the Pittsburgh Pirates are currently in first place. Much like a solar eclipse or Haley’s comet this is a rare occurrence so YHC busted out the Bucco gear for todays workout.

Warmup: None it’s STL

The Thang:

Starting at the stop sign closest to COT we did 1 burpee

Then ran to the parking lot for Southern State Bank where we did 4 HR Merkins and 4 LBC’s.

Wash, rinse repeat the route increasing the burpee count by 1 each lap and the Merkin and LBC counts by a factor of 4.

1 x 4
2 x 8
3 x 12
4 x 16
5 x 20
6 x 24
7 x 28
8 x 32
9 x 36
10 x 40

The route was roughly .4 miles total so a decent run in between the pain stations. Also featured was an “acceleration whistle” so when I would blow the whistle everyone would have to sprint for 10 seconds. Just to make sure everyone keeps pushing.

That said I’m confident that everyone got to at least round 7 which means everyone got between 3-4 miles in with well over 150 Merkins/LBC’s. (plus burpees!)

Always honored to lead thanks to Badlands for the call.

Take care everyone!

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Sweet Route

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I thought it would be a good idea to write down my Q on a slip of paper to make sure I remembered everything about our stops this morning. Yep, lots of Q mocking.
Simple workout this morning, we stopped at every ice cream/dessert shop between the AO location and Gold Hill Road. Short disclaimer, we are crossing roads, look out for cars.
Exercises at each stop: Merkins, Squats, LBCs, and CCDs. reps determined by a complicated mathematical equation.
First stop: Dairy Queen, Earlier arrivals: SSHs, rep count 10
DQ was the only franchise in my home town. We had a late bus that would take us home after football practice. The bus driver stopped at DQ and let us purchased food while she dropped off the other students on the other side of town. Only rule was she was not waiting for anyone on the way back. I ordered a chicken sandwich (Bad Choice) which took longer than normal and I got left at the DQ. Luckily, I was able to get a ride back to my bus stop before the bus arrived.
Back to the workout:
Stop #2 – Pelicans – Over 100 flavors of ice, open for over 20 years.
Early Arrivals – Jump Squats,
Rep count 20 (Merkins, Squats, LBCs, and CCDs)

Stop 3 Dunkin Donuts –
Early Arrivals – Plank
Rep count 15 (Merkins, Squats, LBCs, and CCDs)

Fifteen represented the number of Dunkin Donut stops located between my apartment and work when I lived in MA. Best donut – Jelly filled cruller (I don’t think they make them any more, but if you find them let me know).

Stop 4 – Brewsters – Over 150 ice cream flavors, open 1989
Early Arrivals – Lunges
Rep count 35 (Merkins, Squats, LBCs, and CCDs)

Stop 5 – Abbotts – Over 121 flavors, open in 1902
Rep count 30 (Merkins, Squats, LBCs, and CCDs)

Back to COT.

Ice cream is one of my favorite food groups. Each shop has many choices, like our lives, we have many choices. Our attitudes toward family, friends, and others. Our interactions with coworkers, clients, and people we meet throughout the day. Choose to be better.

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Body by Badlands

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After a week of living the beach life for spring break, I was a bit unsure how my body would react to resuming physical activity.

WARMUP: a few Pax did a pre-run of about 2.25 miles from Earthfare down to Richard’s Crossing and back.

Fishstix grabbed his Ruck so that Flounder would not be solo.

THE THANG:
Head towards gold hill middle school via Dave Gibson – stopped 3 times:

1) Plank – up/down dog – merkins IC – MtnClimbers IC

(this is point where Bandcamp began questioning in his head if I actually had a plan or was just winging it)

2) Al Gore – seated MNCs IC – Squats IC

(this is point where Bandcamp verbalized his previous thoughts)

3) LBCs IC

(this is point where I started winging it just a little bit)

Moseyed to bottom of Athletic Fields entrance to Gold Hill Middle (hill with lightposts)

run to light pole 1 and do 5x merkins, LBCs, Squats. return to beginning light pole.

run to light pole 2 and do 10x merkins, LBCs, Squats. return to beginning light pole.

increase reps by 5 through the 5th light pole where 25 reps were completed.

(this is point where I kinda winged it)

Original plan was to make it to 6th pole for 30 reps but YHC could barely make it through the 25 reps without breaking so modification necessary- starting at bottom do 5x reps of same exercises at all lightpoles in run up the hill (7 lightpoles)

(this is point where I totally winged it)

Mosey back to middle school with a stop at the basketball court for some Bobby Hurleys.

Head back toward CoT with 3 stops:
1) Wide arm Merkins
2) Sumo Squats
3) Freddy Mercuries IC

Arrived back at CoT with just less than 3 minutes to spare

MARY:
Wide arm Merkins IC, Sumo Squats IC, Freddie Mercuries IC, Plank

ANNOUNCEMENTS: read your newsletter

COT: each shared a prayer or praise

Thanks for the mumblechatter and push this morning fellas.

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The hills are still there

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WARMUP: mosey to bottom of Brayden hill, plank up for 6
THE THANG: Hill repeats with 15 each of merkins, squats and lbc’s . Stop at first rd complete exercise, go back to bottom and complete 3 burpees. Back up hill to parking lot entrance complete exercise, go back to bottom , 3 burpees. Back up hill to 160 , complete exercises, go back to bottom , 3 burpees- repeat
MARY:
ANNOUNCEMENTS: 420 burpees for 4/20, cannoli run
COT:

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