Tag: 38 Special

Simple pendulum

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WARMUP: none
THE THANG: mossy to coffee parking lot. Simple pendulum where you run to GHES teacher parking lot. At bottom of hill 16 merkins at top of each hill 13 LBCs. Nothing else, nothing more, nothing less, except for Dark Helmet complaining. And yes the reps represent the score of the Steelers win against that pro team to the south. How about them Steelers Crab Cakes?
MARY:
ANNOUNCEMENTS: read newsletter
COT: prayers for flounders sister and school starting again

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What’s that noise?

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Yard Q
12 31 20 22

Warmup
12 SSH
31 Moroccan NC
20 imperial walkers
22 hillbilly walkers
12 mountain climbers
31 LBC
10 merkin (20)
22 low slow squat
12 windmills
31 overhead claps
20 calf raises
22 raise the roofs
12 Bobby Hurley
31 American hammers
20 Freddie Mercury
22 flutters
25 CCDs

365 reps

Thang
Pick PAX
best accomplishment
One thing could have done better
Name exercise 22 reps
Do exercise then move to next pole or something

Hip flexors

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Xmas Eve below Zero

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Some PAX ran the Clave Boss and then rolled out. Other PAX rolled in for only the workout. Some PAX did both.

Split quickly into 3 groups. Rebound, Sprocket, and Mark Twain each took a group through a warmup and then visited 3 stations. Double D, 38 Special, and Band Camp lead the PAX at each stations. It was too cold (11 degrees Fahrenheit with some biting wind) to vote on which station was the Ghost of Christmases Past, Present and Future (see we did work in a little Xmas theme)

38’s portion:

The Roshamburpee-fest
Demonstrated a roshamburpee (plank position, 1, 2, 3 shoot).
Assigned one PAX to the end of each of the concrete paths. Everyone will run up the concrete paths in succession (or do whatever) and challenge the guy stuck at the end with a roshamburpee.
Winner gets up and runs up to the next level to challenge the next PAX. Loser stays put and keeps plank (or just tries to keep warm). At the five minute mark called “Sudden Death!”. Everyone tries to do laps but they always challenge anyone they run by (passing challenges in progress) and basically it looks like a bunch of pool balls knocking into each other the whole way. A lot of burpees. A lot of laughs. A lot of running. A lot of fun

Double D’s portion:

Started with 10 burpees OYO.
Group then broke up into 3-5 pax.
1 pax runs to block does 1st exercise in red while others in group do exercise in green.
Cycle all pax in group through, then move to second set of exercises.

Exercises:
RED:
1.Blockees
2.Swings
3.Curls
4.OH Press
5.Rows
GREEN:
1.Squat
2.Clave Raise
3.Sumo Squat
4.Monkey Humpers
5.Lunges

We planked for 6 and a short msg. Then group moved on.

Band Camp’s Portion:
Buy in with 20 Bulgarian Split Squats each leg
Ran a version of Red Barchetta-style workout
Run down – exercises
Mosey back – 5 burpees in cadence
50 in cadence Mountain Climbers (cold hands)
49 in cadence Flutters
48 in cadence Squats
47 in cadence Merkins

COT – and to all a good night!

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Warm and Sunny Progressive Ladders or String of Pearls

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WARMUP:
‘‘Twas a tad moist, so we jogged over to the FMHS front entrance overhang.

15 count all
SSH
Cherry Picker
Peter Parker’s
Imperial Walkers
Moroccan Night Clubs

THE THANG: Progressive Ladders or String of Pearls

Bear crawl down, lunge walk back
15x count at each pillar
1. Dips
2. Merkins
3. Big boy sit-ups
4. Calf raises
5. Hello Dolly’s
6. Burpees
7. Flutters
8. Shoulder taps (with an out of time so we dropped to 10x count and did 8,9,10 in a row)
9. American Hammers
10. V-ups

ANNOUNCEMENTS/COT:
discussed 8-blocks, why, how to, improvement, acceleration. Do it for Q1 2023 AND listen to the CSPAN 2021 43 Foot podcast on the topic ( I did 3x)

Yardsale’s girls have been in and out of the hospital for sickness.

Discussed reaching to those who might be lonely on the holidays.

Dress warm for the Convergence, cover any patch of skin you can.

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Deck of Cards with Lots of Running

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I rarely stray from NaFo for a workout, so it was nice to travel to another site today. Since I was on unfamiliar ground, I asked the group if they wanted a Deck of Cards of a EMOM workout, they chose the deck of cards. Always come prepared 😉
WARMUP: Mosey around the parking lot, SSH, Moroccan NCs, Windmills and Cherry Pickers
THE THANG: Deck of Cards where Spades were sprints across the width of the parking lot (it was further than first expected). Diamonds where diamond merkins. Clubs where bear crawls the number of parking spaces. Hearts were American Hammers. Jokers were 20 burpees. After each PAX in the circle pulled a card, everyone ran a lap around the parking lot. We got through 4 rounds of everyone pulling a card. There were a lot of hearts and diamonds and thankfully not many spades but we did pull the King of Spades for 13 sprints back and forth across the parking lot right at the end. We ended up with about 2.3 mi during the session. Finished the last minute with SSH.
MARY: None as we had lots of American Hammers during The Thang.
ANNOUNCEMENTS: Christmas Eve Convergence, 8 Blocks for Shield Locks.
COT: What happens in COT stays in COT.

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Oldie but goodie @ pantheon

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WARMUP: mosey to dumpster. SSH Merkins Moroccan night clubs plank stretching mosey back to front of school
THE THANG: 3 min of 3 exercises(10,15,20 reps) with burpee stack. Look it up. Merkins mtn climbers and shoulder taps then run to the little green boy. Round 2 squats monkey humpers and calf raises run again. Round 3 big boys American hammers flutters and reverse LBCs (ask Maximus)
Lastly a Dora with 100 merkins 200 squats and 300 reverse LBCs since everyone liked them.
MARY: not necessary when doing reverse LBCs
ANNOUNCEMENTS: read newsletter.
COT: prayers for marriages and those dealing with lost loved ones. 🙏

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Working to 38 (or 19) at Pantheon

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WARMUP: We ran around the big loop with the occasional plank at the corners to bring the group back together. After the lap, as a group, 38 SSH I/C, Merkins 19 I/C, Flutters 38 I/C, Squats 19 I/C.
Then, run the loop again.
THE THANG: With cones set up 76yds apart and cones at the mid-point (38yds), grab a partner. As a rehash of J-WOW’s expertise from the Thanksgiving Convergence, we did the Partner Push from one end to the mid-point (38yds). Then your partner would push on the return. Complete this 5 times.
Now, get on the opposite end from your partner, 76yds apart. Bear crawl to the middle, 5 partner merkins, run back to your end, 19 Mountain Climbers I/C. Then repeat.
Now, get into 2 lines, facing your partner.
19 Carolina Dry Docks I/C
19 Diamond Merkins I/C
19 American Hammers I/C
19 Squats I/C
19 Calf Raises I/C
On the curb, 19 Mike Tysons I/C
38 American Hammers I/C
MARY: See above
ANNOUNCEMENTS: After nearly 3 years as our Pantheon Site Q, 38 Special has graced me with the Shovel Flag of this special site. To say I am excited is an understatement and there are more good things in store for this AO on the West side of our mill town. I’ll be recruiting past Site Q’s to join me in taking a flag; it’s time.
Read your newsletter
COT: You had to be there but I will say this, be emotionally present, not just physically present.
Until next time,
Maximus

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One Wet Escaltor

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WARMUP:
15 Imperial Walker
15 Cherry Pickers
15 Tesh Style (Slow) Moroccan Night Clubs

THE THANG:
8 Cones set up under the breaze way with the intent to keep the pax as dry as possible. I posted 3 different exercises for 4 rounds. We made it 1 & 1/2

Start with 5 reps and increase by 5 reps every cone for a total of 180 reps per exercise per round.

First Round
Squats
Big boy sit ups
Merkins
Bear Crawl from cone to cone.
lunge walk back to the beginning.
Once complete take a lap.

Second Round
Bobby Hurley’s
LBC
Carolina dry docks
Lt. Dan’s from cone to cone

As Fishstix, Stang and myself where the main ones out in the rain, I called an audible after the first round and got everyone out in the rain on their belly and did pull the ripcord. Then we flipped over and did some body destroyer and reflected on how refreshing it was to be in the rain and soaking wet. when the proceeded to run a lap and proceed with round two.

ANNOUNCEMENTS: Christmas party, Shanking with Stang Golf Tournament.

COT: Praises for reliving past experiences with family and friends, praises for allowing Godley men in our daughters lives.

Prayers for not analyzing everything and to rely on our faith more and trust God.

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