Tag: 38 Special

Entry Level Sweeping

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WARMUP: STL has no warmup. STL needs no warmup.
THE THANG: Run to Emory/Helton for an easy loop to where these two streets meet again.
At the top upper abs, 10 LBC, and 10 elbow to knee on the six
At the bottom, 10 leg lifts and 10 flutter.

Simple. Effective
MARY: We run until it’s over
ANNOUNCEMENTS: D2D is coming. Fundraisers are everywhere. Contribute if you can.
COT:

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Tour de Mill

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WARMUP: The usual stuff, punctuated by short moseying about the neighborhood
THE THANG: Mini Dora at the pullup bars behind the Print Shop. 50 pull ups, 100 dips. Running to the end of the parking lot for pushups.
11s in the lower church lots. Squats and BBSU
MARY:
ANNOUNCEMENTS:
COT:

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14 STL Runners and 2 VA Ruckers for minimum plus miles and merkins

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WARMUP: SSH x30, Windmills x10, M. Nightclubs x10, Plank, Parker Peters x10, Plank, Peter Parkers x10, broga poses to stretch legs. Mosey around the Long Loop.
THE THANG: Short Loop in the Earth Fare parking lot, each corner complete exercise. 1st corner = 10 Merkins. 2nd corner = 10 Mountain Climbers. 3rd corner = 10 CDDs, 4th = 10 Flying Squirrels. Next complete a hot lap on the long loop, up to 160 take the sidewalk to the east entrance of Earth Fare, proceed at a fast pace around the back of Earth Fare. I believe the short lap + long lap was about a half a mile.
MARY: 10 American Hammers
ANNOUNCEMENTS: Litter pickup on Hwy 21 this Saturday. 2.0 friendly. Gloves, bags and litter picker sticks will be provided. Please read your newsletter for the details.
COT: Praise for those participating in SoberOctober and Battlebot for leading. Prayers for our Wives. Thank you Badlands for your leadership at this awesome AO and for leting me lead today. Video evidence may follow.

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What’s your 5k pace?

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WARMUP: Mosey to the School
THE THANG: alternate loops. Short loop at 5k pace, long loop at normal pace. After each loop 10 Merkins, 15 Dips, 10 Step Ups, 20 LBCs
MARY:
ANNOUNCEMENTS: Read your Newsletter
COT: Prayers were spoken and unspoken.

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STL

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WARMUP: Mosey to Bank. 5 burpees OYO, 24 SSH, Mosey to Brayden
THE THANG: Brayden Loops. Start with 5 burpees. 10 Squats, 15 flutters, double count, half way through loop 10 merkins, finish loop. Rinse and repeat until time. 4 miles
MARY:
ANNOUNCEMENTS:
COT:

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12 Bottles of Suck

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Mosey to Gold Hill Middle flag
Warm up
SSH
Low Slow Squat
Windmill
Mountain Climbers

12 Bottles of Suck
12 8-counts
12 Squat Jacks (Little Man in the Woods)
12 Diamond Merkins
12 Box Cutters
Run Gold Hill front parking loop

Stop at 6:05 to mosey back to flag for Mary…

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MP – Sep 7 – Your mom would’ve been proud

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WARMUP: This is MP. That’s not really a thing.
THE THANG: Running with pushups
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

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4 mile Tour de Fort

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4 mile Tour de Fort: Run to Coach’s Box AO via Harris Street, 20 merks, 40 mnt clmbs; run to Clydesdales AO via Munn Rd, 20m/40mc; run to The Fort AO via HWY160, 20m/40mc; COT.

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FORE!

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WARMUP: Run to the golf course
THE THANG:
Start on #1
Tee boxes – 10 merkins
Greens – 15 squats, 20 LBCs

Most got through 6, some got 9 holes. All ran 3 miles.

MARY:
Run back to COT
ANNOUNCEMENTS:
Read your newsletter
COT:
Remember we aren’t promised another day. Love on your family even when it’s hard. Give grace even to those that show you no grace.

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Shieldlock Shakedown

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WARMUP:
3D started us off with a nice warm up for a cool day. YHC missed some of it, but there were windmills and Moroccan night clubs.

Harry Carey and Splinter were doing Iron Pax
THE THANG:
38 brought us down the hill behind the pull-up bars where we did the dragon walk (look it up). Starting at the bottom and stopping at each tree for 10 BBSU, then continue to the 4th tree (that’s 3 sets of big boys). Nur back down and one more day set.
Cubbie instructed us to grab a Cindy each and we lined up in the street facing the school. 15 reps of the following with a full karaoke up the road, and mosey back between sets
1. Arm curls
2. Tricep extensions
3. Chest press
4. Forearm curls
Then a quick relay with the Cindy to determine who would win the prize of not doing 10 kraken burpees while the winners put away everyone’s blocks

MARY:
3D taking the reins once again to lead us through hip flexor madness
ANNOUNCEMENTS: 9/11 Q tomorrow at the Fort with a shovel flag handoff
COT: Prayers and openness

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