Tag: 38 Special

Afton Brayden Hill Climb

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Run to Afton Way (.39 miles)

15 dips
15 merkins derkins

Run to Afton and Galbreath Intersection (shoulders)
30-60 second hold plank rockers
15 Superman I Y T (alternate arms to make a I Y or T

Afton/Lizzie Lane (Legs)
15 Squats
15 Calf Raises

Back to Brayden Parkway and up Hill
15 Burpees at the top of the hill.

Back down Brayden to Afton and repeat loop

Return to COT (3.5 Miles or so)

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Simple but Effective

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22 Men got better today:

Run to Office Parking lot: 15 Merkins and 15 CDD

Run to Gold Hill Elementary teacher parking lot: 20 LBC and 20 Hello Dolly

Run to Gold Hill Middle teacher lot: 15 squats and 15 Lunges

Mileage ranged from 3-5.  Great job.

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Old School Kingsley Route

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WARMUP: Pledge
THE THANG: Out and Back with Merkins
Kingsley loop was an optional add-on.
MARY: Yes – 3 mins
ANNOUNCEMENTS: Clave Boss:10k/5k Dam2Dam sign up :
COT: Worth the wait

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4 mile Deconstructed Burpee

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WARMUP: It is Sweep the Leg. Strive to do that prior to 5:15
THE THANG: Run a 4 mile loop: https://f3thefort.com/2022/02/25/stl-just-keep-going/ (if you wanna see the route. side note: it wasn’t my first rodeo on this route)

Stop along the way for deconstructed burpees:
10 squats
run
10 squats
10 plank jump ins
run
10 squats
10 plank jump ins
10 merkins
run
10 squats
10 plank jump ins
10 merkins
10 plank jump ins
run
10 squats
10 plank jump ins
10 merkins
10 plank jump ins
10 SSH
run
Repeat the full 5 steps each subsequent stop

PAX were advised to just jump in where the most guys were when they got to the exercises, or to skip the exercises entirely and just keep running.

When we stretch to a route that necessitates covering 4 miles, YHC gets worried about leaving PAX. We managed to stay together and Fishstix + Badlands picked up the 6 today making sure we all arrived back at COT resting on 4 miles. Bravo gentlemen!

NMM:
Sometimes we have to choose the hard thing ourselves. Sometimes we have to choose to do the hard thing that life is handing us. If we skirt away from doing the what’s difficult when needed, what worse thing will be waiting for us in the future?

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Hills hills hills

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WARMUP:
THE THANG: Run over to the school
Run hill repeats back and forth from school to bank parking lot, 10 merkins and 15 squats at each stop
MARY:
ANNOUNCEMENTS: read your newsletter
COT:

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Taking responsibility

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YHC clipped the Ms car on the way out of the driveway this morning – initial reaction was to find anything and anyone else to blame…. I was running late because no one moved the elf, and I couldn’t find my running shoes because my son “put them away in the garage”, and my M didnt pull all the way up in the driveway.

The truth is I didn’t do the basic things required for the task like taking a walk/look around the car or adequately use my mirrors. These were all completely under my control and I failed.

Human nature is to deflect blame to others, as HIMs we need to resist this urge. We can’t blame other’s for our own complacency.

THE THANG:
run to Allison park stopping every 1/4 mile for 10 merkins.

once at the park, yhc led IC exercises until the 6 arrived (squats, reverse lunges, sumo squats). Once all PAX arrived, we assumed plank position and performed in cadence shoulder taps (40) and then in cadence squats (30) while each PAX performed one max set of pullups.

ran back to Earthfare stopping every 1/4 mile for 10 merkins.

used remaining time to do 4 corners at Earthfare with10 reps of sumo squats and wide arm merkins at opposite corners.

couple minutes of Mary to finish.

strong work by all today.

-Badlands

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Extra Thanksgiving Pounds

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See the route posted in the comments below- 2 loops completed for almost 3.5 miles total. Majority of pax were given 2lb weights to hold in each hand. At each point of the “T”, pax completed 15 SSHs, 10 lunges (single count), and 5 burpees – all exercises completed whilst holding aforementioned weights. 10-12 sets completed.

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Reduce Reuse Recycle

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having been put in charge of both of our running with push-up AOs this week, I decided to make them entry level. it does not mean easy, it just means easy to understand what is required to do. to that end, I decided to recycle some of the easier to follow Qs in which I have participated.

the word, recycle and reuse together often. remind me of a program I saw in fourth grade. you may have bag memories of being hurted into your elementary school gymnasium in order to see what amounts to a public service announcement or little skit or play put on by a bunch of kids , maybe a small performance by the 5th graders who got to start orchestra. but the one I remember most vividly is being brought to that sad little gymnasium to watch a dude dressed up as McDonald’s mascot and Ronald McDonald caper about singing about reducing reusing and recycling. somehow they burned half an hour of our day listening to Ronald McDonald it’s founding on the virtues of mineralism in a 1980s world where everything was designed to be thrown away immediately after use.

WARMUP: the pledge of allegiance
THE THANG: run to Hardee’s. pair up. run opposite directions saying the block. On the east side (post post office) do 5, 10 and then 15 partners BBSU. Then 15 every time. continue running until meeting up at or around the Hardee’s lot. where you at 5, 10, 15 partner pushups. after the pushups, run the way you came back. this way each partner gets to run both directions around the block multiple times. sort of like a weird freaking Newton cradle
with about 4 minutes left PAX were gathered and Bandcamp led burpees while YHC perform the exhausting job of keeping an eye out for stragglers
MARY: 30-45s of flutters while YHC grabbed my phone
ANNOUNCEMENTS: duties were assigned to Funhouse
COT: duties were assigned to Funhouse

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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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