bells with the boys!!!

2022-10-04Leave a comment

QIC: shower curtain
When: 2022-10-03
Pax: 38 Special, 3D, Assassin, B.O.B., Band Camp, Battle Bot, Cousin Eddie, Dojo, Drop Thrill, Gekko, Hardwood, Joe Lyons (F3 Long Duck), JWOW, LookOut, Peabody, Router, Ruby Slippers, Shady, Shower Curtain, Spinner (Derrick Dominey), Tesh, Uhaul, Walker
Posted In: The Armory

WARMUP: CHERRY PICKERS, windmill, side straddle hop
THE THANG: Goblet clean X10 each arm
Goblet squat low and slow x10
Bent over row x10 each arm
Murder bunny 10 meters and return
Turkish get up .25….. x10 each side
American hammer way too fast for those with something heavy x15
Lunge walk with a pass thru…. 10 meters there 10 meters back
Plank drag x10 on each arm.
Shower curtain slide… 10 meters there 10 meters back
Trade your weight with another pax Rinse and repeat

MARY: @battlebot asked me to q in the ambulance,
@hardwood was confused from the start,
@longduck paid for coffee
@showercurtain wrote his first backblast
Everybody had something to say and plenty to do!

ANNOUNCEMENTS: Read your newsletter!!!
COT: No prayer requests. Praise to the good Lord for giving us another day!

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Cranked to 11s

2022-09-29Leave a comment

QIC: 3D
When: 2022-09-29
Pax: 38 Special, 3D, Cubbie, Paddle, yard sale
Posted In: Laces In

11s Merkins/WW1 sit-ups
Lunge walk forward, side left and right
Karaoke left and right
NUR
Squat walks
High knees
Toy soldiers

Run up hill and back

11s Squats/Flutters (4 count)
Bear crawl
Crawl bear
Inch worm fwd and back
Side bear crawl left and right
Crab walk fwd and back
Cartwheels cause why not?

Hip flexors

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Who moved the Snake Pit?

2022-09-28Leave a comment

QIC: Triple Lindy
When: 2022-09-28
Pax: 38 Special, Minuteman, Triple Lindy
Posted In: Pantheon

WARMUP: SSH, Windmill, IW, HW, Cherry-picking
THE THANG: SealSitUp, merkins IC, PlankJack
Mosey
Pain Randomizer
Mosey
KB work: curls, offset merkin pass
Indian run with KB transfer
MARY: stretching and stuff
ANNOUNCEMENTS: D2D kickoff this weekend, fundraisers, NEWSLETTER NEWSLETTER NEWSLETTER
COT:

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Leadership in the six

2022-09-26Leave a comment

QIC: 38 Special
When: 2022-09-26
Pax: 38 Special, Badlands, darkhelmet, skipper, Tesla81, yard sale
Posted In: Sweep The Leg

WARMUP: STL has no warmup, well, ran to the purply lights in the daycare parking lot
THE THANG: 21’s because the first exercise SUCKS. 20 werewolf pushups in the parking lot, run down to the end of the school parking lots and do the little loop with 1 dip. Repeat until time is up.

Yes, there is NO WAY that you could finish all 20 rounds in 45 minutes, it’s a .9 mile loop. So the big exercise had to suck, and the second exercise had to be insultingly easy. lol

I very much designed this to get lapped once, possibly twice, but still see friendly faces huffing and puffing as we charged forth.
MARY: 90 seconds of flutters
ANNOUNCEMENTS:
COT:
https://photos.app.goo.gl/AvyTvfgqohkhrLL77

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↕️↔️↖️↘️⬅️

2022-09-22Leave a comment

QIC: Bass-o-Matic
When: 2022-09-21
Pax: 38 Special, Bass-o-matic, Boogie Down, F3DaVinci, fishstix, Flounder, Fogerty, Minuteman
Posted In: Pantheon

WARMUP: slow mosey, SSH , Windmills, Moroccan nightclubs, broga
THE THANG: quick intro to the light poles that had arrows pointing in various directions. All sets of 10 for each exercise. First round we ran between light poles. Next round we did a lap between poles. Exercises added at each pole. 10 arrows in total. Merkins, big boys, plank jacks, ssh, squats, lbcs, flutters, mtn climbers, American hammers, and burpees.
MARY: no time
ANNOUNCEMENTS: trash pickup and sleet shooting.
COT:

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Where everybody at

2022-09-22Leave a comment

QIC: 38 Special
When: 2022-09-22
Pax: 38 Special, yard sale
Posted In: Laces In

WARMUP: looked around a bit
THE THANG: 5k at conversational pace around the schools, ending at
MARY: light broga to stay loose
ANNOUNCEMENTS:
COT:

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Wally World

2022-09-19Leave a comment

QIC: Bass-o-Matic
When: 2022-09-19
Pax: 38 Special, Airwolf, Anchorman, Badlands, Barry Manilow, Bass-o-matic, BearGryllz, Bones, Bonsai, Cakeboss, Cubbie, fishstix, Fogerty, Gears, Incoming, Masterpiece, Ölaf, Paint Can, Sasquatch, Tesla81, Trucker, Vuvuzela, yard sale
Posted In: Sweep The Leg

WARMUP: none… Just go
THE THANG: Run to Wally World via 160 left on stone crest until hit Model A. Then do BASS which consists of 5 burpees, 20 American hammers, 10 squats and 10 SSHs. Run back to COT do exercises again and repeat back to Wally World. Just a little over 4mi.
MARY: optional
ANNOUNCEMENTS: trash pickup Christmas party
COT: marriages, 2.0s

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2 mi at conversational 12 min pace?!?!

2022-09-16Leave a comment

QIC: Yard Sale
When: 2022-09-16
Pax: 38 Special, 3D, Cubbie, yard sale
Posted In: shieldlock otb

Yardsale had planned for us running 2 mi at 12 min conversational pace. Thankfully for 38 and myself Yardsale had a last minute concentrica need. Cubbie tried to drag us thru anyway but 38 and I rebelled. Good talks for the second half. Realizing that maybe good talking is near impossible with a workout. Continuing our talking at lunch.

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Creeping up Monroe

2022-09-15Leave a comment

QIC: 38 Special
When: 2022-09-15
Pax: 38 Special, Dojo, oldbay, Small World - Chris Gunn
Posted In: Footloose

WARMUP: Mosey up to St Johns for SSH, cheery pickers, imperial walkers
THE THANG: Mosey over to the bank/town hall and laid out the plan. We’ll be doing an easy run down the hill to the FMCOG parking lot on the eastern point of Academy St (station one), then back up the hill and up the stairs to 1st Baptist (station two), over to St Johns (station three) and back to the east side of town hall (station 4). Each round 5 of the following, then 10, 15.
1 – BBSU
2 – Merkins
3 – double count lunge
4 – Plank and alternate hand to the sky (might have a name, might not, too many exicon entries to search)

After round 3 (15 reps) we took the the scenic route back to COT for a few low slow squats and SSH to run out the clock
MARY:
ANNOUNCEMENTS: 10 year stuff
COT: Lots of mental healing out there.

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Armor Fati – Love Fate

2022-09-14Leave a comment

QIC: BearGryllz
When: 2022-09-14
Pax: 38 Special, BearGryllz, Flounder
Posted In: Pantheon

WARMUP: Run school loop – side shuffle, buttkickers, karaoke, high knees, walking lunges. Merkins – wide, regular, military.

THE THANG: F3 Deck of Pain with miscellaneous cardio after each exercise.
MARY:
ANNOUNCEMENTS:
COT: Prayers for 38’s son Bruce and resolution to student threats at Fort Mill High.

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F3 The Fort

Tag: 38 Special

bells with the boys!!!

Cranked to 11s

Who moved the Snake Pit?

Leadership in the six

↕️↔️↖️↘️⬅️

Where everybody at

Wally World

2 mi at conversational 12 min pace?!?!

Creeping up Monroe

Armor Fati – Love Fate