Moderate Mobility

WARMUP: yes, of course!

THE THANG: carry a sandbag from Clickbait’s collection while partner does some exercises.
Also did a cumulative merkin & squat series parking space to parking space

MARY: flutter and side plank

ANNOUNCEMENTS: read your newsletter. There’s a link on the homepage

COT: prayers for aging parents

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The Waltz

WARMUP:
Ran to field
SSH
Windmill
Merkins
Squats
Shoulder taps
Down dog
Honeymooner

THE THANG:
Run to 10, nur back to goal
10 flying squirrels
Run to 20, nur back to goal
10 merkins
….stopping at every 10 yrd line
Insert whatever exercise you want, but end with 10 more flying squirrels

Ran back out to back of gym for the following:
Rd 1 – 10 step ups each leg
Run to top of hill
Rd 2 – 10 step ups, 10 Mike Tyson’s
Run to top of hill
Rd 3 – same as rd 2 + 10 dirty Myrtles
Run to top of hill
Rd 4
10 big boys, flutters, incline merkins
Run to top of hill

Bear crawl to COT and end with Airborne special hip exercises.

MARY:
ANNOUNCEMENTS:
COT:

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Little of this, little of that

WARMUP: mossy to football field for COP (gates locked so couldn’t get into field), wish @shield was there to let us in.
THE THANG: mossy to basketball courts for 7 rounds of Crab Cakes special Rugby Sprints, 3 rounds of suicides with various merkins and squats. Mossy to gym doors for some Mary and 3 sets of dips and step ups on benches. Mossy to COT
MARY:
ANNOUNCEMENTS:
COT:

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Fuzzy balls and random things

WARMUP: we had 3 track runners and 3 boot campers…so the runners ran away. SSH right out of the gate, merkins, low slow squats, maybe a burpee…sadly didn’t write down the warmup and I don’t remember but it was cold – I remember that part…and we ran away trying to get warm.
THE THANG: pearls on a string was the jam.
5 burpee, run. Saw some benches so did 10 step ups (or 20 if you’re Twister) and 10 dips…then saw a random fence with a swing and a ball and junk inside the locked gate – weird.

10 bomb jacks to go with 5 burpees…more running to other school where twister had to make a pit stop. So Sugar and YHC did more dips on the curb and then added 15 gorilla jumps (squat jump but you touch the ground with your hand), then the 10 BJ, then 5 burpees….more running.

Back of school added 20 merkins, then 15, 10, 5. Ran back up to middle school by the gym and found more benches for step ups and dips – 10 each. Then did 25 LBCs, 20-5 of the above exercises.

Ran down the cool bridge tunnel thing to the field for 20 flutters – and all the above. Saw our friends running so joined them for a lap.

15 hammers once we left the field and cross the bridge – and then all the above. Then ran back to COT.
MARY: quick round robin of Mary where Twister was happy his infamous gas pumpers got to be called out.
ANNOUNCEMENTS: most definitely
COT: cmon man

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Balls (as in Coors Light party balls) Room

I warned a select group that we would be “running”, in fact, I called it speed(ish) training. As we arrived and the wind was whipping through, I realized “sprints” on the football field were not in the cards for this young crowd.

On to plan B

Mosey around the school and down towards the gym, too cold, back up the hill, we tucked ourselves in against the building and did our token warm ups, I’m sure they were spectacular.

Mosey on down to the other school (less windy).

We did some exercises and ran a bunch, some bear crawl, lots of squats, a few merkins. Ran some more. Calf raises. Ran some more.

Then came the Burpees, both of them, a total of 12 for the group, a few were questionable, Re: form. Claps were completed on 50% of them.

When you Q and it is cold out, keep the PAX warm, running would be the preference, as opposed to constant hugging, but you do you.

we logged 2.67 miles, officially, that is 3-ish or “3” depending on your math skills.

Chatter was had, primarily topics were Black Label, Stroh’s, Coors Light Party Balls, Schlitz, Old Milwaukee, Meister Brau, PBR (was it always a craft beer?), Red, White & Blue, etc, etc.

Short Sale was a SC, but showed
Twister did not, some BS about “getting miles”
Consul did not even pretend he was on the invited text group
DOJO ran with Bass
Bass led the pack
Anchorman did the work after realizing this was not SlowBurn
Boogie Down is a stellar site Q

I heard it, and can’t unhear it … my Q was referred to as “a black diamond for old guys”

I appreciate the fill-in opportunity … or maybe … thanks for asking, if I came to mind in the top 10, I’m doing good.

Looks like we made it,

Barry Manilow

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8 Guys at the Ballroom

WARMUP:
Mosey to the backlot, line up and do some walk stretches: knees to chest, toy soldiers, arm circles, and lunge twists.

THE THANG:
Mosey to the side of the school for COP (all in cadence):
SSH x 20, windmill x 10, merkin x 10, squat x 20, Imperial/Hillbilly walker x 10 x 2, Carolina dry dock x 10, Rosalita x 15, Boat/Canoe x 5, Downward/Upward dog, Cat/Cow.
Mosey to the entrance to the steel bridge and partner up: Inchworm/merkin 3/4 of the length of the bridge, mosey to the opposite end. Lunge walk/squat the full length back to the start.
Classic Jack Webb: 1:4 to 10 merkins

MARY:
Freddie Merc x 15, Hello Dolly x 15, LBC x 15, Box cutter x 10. Finish up with Body Destroyer

ANNOUNCEMENTS:
Dam to Damn Bar this Saturday. Amor Artis fundraiser tonight for one their employees. Read your newsletter

COT:
Prayers for Airborne’s family

NMM:
YHC is coming off of a 2 week illness and was thankful to be well enough to Q today. The workout was truly moderate which provided ample opportunity for mumble chatter and the Pax didn’t disappoint. It’s always a good time with these guys and perfect F3 weather this morning was icing on the cake. @CakeBoss and @BarryManilow rolled in from their run at exactly the right time. Well done, gentlemen! Thanks for the Q spot, @Boogie!

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A borrowed borrowed backblast Q

WARMUP: ran around parking lot then had COP with usual suspect exercises
THE THANG: Do exercise then take a lap
100 merkins
90 squats
80 LBC
70 CDD
60 squat jumps
50 hammers

MARY: LBC, flutter

Was a great morning to be out. Thanks for the opportunity @boogiedown

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Repetition Rounds in the Rain

WARMUP: Mosey around the lot followed by warm up exercises.
THE THANG: After each round of exercises, run the parking lot loop.
1. Bear Crawls – Carolina Dry Docks
2. Duck Walks – Cyclist Squats
3. Alligator Merkins – Peter Parkers
4. Crawl Bears – Mountain Climbers
5. Walk Lunge (reverse lunge walk) – Dead Lifts
6. Dips – Derkins
7. Plank – Parker Peters

MARY: Box Cutters, Flutters
ANNOUNCEMENTS: Give Blood, Q-Source
COT: Yes

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Not so moderate

WARMUP:
– SSH / CP / IW / walk to hill with sandbag, various modifications along the way
THE THANG:
– the hill: PAX with sandbag up the hill and down, other PAX do various exercise, rinse+repeat, back to COT
– tabata: 45+15 sec x4 = 1min with 1 min “rest” consisting of 5 burpees. exercises: squats, MC, wildcard, LBC. 4 sets of above
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Dancing by Myself

The parking lot was empty this morning at the Ballroom except for one other car. Barry arrived early to get some mileage on the track.
I gave myself a quick disclaimer and proceeded to mosey around the parking lot, circled up for warm-ups (SSHs, Imperial Walkers, Windmills, MNCs).
Next, the main event. Perform an exercise, run a lap around the parking lot.
Exercises with reps:
100 Merkins
90 Squats
80 LBCs
70 CDDs
60 Squat Jumps
50 American Hammers
40 Hand Release merkins
30 Jumping Lunges
20 Flutters
10 Burpees
extra credit
20 Squats
30 LBCs

Barry joined half way through after completing his running workout.

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