Pendulums with absolution

WARMUP: IC exercises and stretches, wall sits, bearcrawl, crabwalks, oh my
THE THANG: 11’s pendulum with squats and monkey humpers at tops and 5 absolutions in the middle each time you pass
MARY: 10 IC American hammers
ANNOUNCEMENTS: free suicide prevention class, jaeger, amramp for autism
COT: yes

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Lost in the Bermuda Triangle

WARMUP:
THE THANG:
Start at Mill Crossing
Run to print shop – 20 squats
Run to top of hill by parking lot – 16 shoulder taps
Run to bottom of hill by Church- 15 dips
Run back to Mill Crossing 10 merkins, 10 big boys.

Reverse course

All pax completed 6 laps totaling over 3 miles.
MARY:
ANNOUNCEMENTS:
COT:

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Dave Lyle to Gold Hill and back????

WARMUP: None

THE THANG: 1.75 out and back for a total of 3.5 miles. Option to add on 2 loops around the very large building for another half mile.
MARY: Yes – handful of the fast runners
ANNOUNCEMENTS: CSAUP, Bethel Men’s Shelter, Litter Pick up coming soon, Canoli Run….
COT:Well done well attended and knocked out in a timely manner.

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Jack and Dan

We had 14 men show up at the Minnow Pond flag this morning. @funhouse carried the flag to the AO this morning from his house. @cakeboss launched early continuing his Boston marathon training. After the pledge, we began the journey around town.

1st stop, the pharmacy on 160: Exercise – Jack Webb – 10/40 count (merkins/ O/H Claps)
2nd stop, WEP: Exercise – Ltn Dan – 10/40 count (Squats/Lunges)
3rd stop, Naz Church : Exercise – Jack Webb – 11/44 count.
4th stop, Parking lot across from Little Caesars – Ltn Dan – 11/44 count.
5th stop, parking lot (Watson St): Exercise – Jack Webb – 12/48 count.
6th stop, Footloose: Exercise- Ltn Dan – 12/48 count.
7th stop, parking lot (Watson St): Exercise – Jack Webb – 13/52 count.
8th stop, Footloose: Exercise- Ltn Dan – 13/52 count.
9th stop, parking lot (Watson St): Exercise – Jack Webb – 14/56 count.
10th stop, Footloose: Exercise- Ltn Dan – 14/56 count.
11th stop, Main Street: Exercise – Jack Webb – 15/60 count.
12th stop, COT: Exercise- Ltn Dan – 15/60 count.

Full disclosure: I didn’t feel the workout was difficult enough. I thought I had a great idea to combine running with a Jack Webb and Ltn Dan exercise at each stop, but it just didn’t cut it. We came up short on mileage. We did stick together and figured out some of the more difficult grammatical challenges. If you are like me, I go back to the drawing board and try to do better next time.

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Jack and Dan

We had 14 men show up at the Minnow Pond flag this morning. @funhouse carried the flag to the AO this morning from his house. @cakeboss launched early continuing his Boston marathon training. After the pledge, we began the journey around town.

1st stop, the pharmacy on 160: Exercise – Jack Webb – 10/40 count (merkins/ O/H Claps)
2nd stop, WEP: Exercise – Ltn Dan – 10/40 count (Squats/Lunges)
3rd stop, Naz Church : Exercise – Jack Webb – 11/44 count.
4th stop, Parking lot across from Little Caesars – Ltn Dan – 11/44 count.
5th stop, parking lot (Watson St): Exercise – Jack Webb – 12/48 count.
6th stop, Footloose: Exercise- Ltn Dan – 12/48 count.
7th stop, parking lot (Watson St): Exercise – Jack Webb – 13/52 count.
8th stop, Footloose: Exercise- Ltn Dan – 13/52 count.
9th stop, parking lot (Watson St): Exercise – Jack Webb – 14/56 count.
10th stop, Footloose: Exercise- Ltn Dan – 14/56 count.
11th stop, Main Street: Exercise – Jack Webb – 15/60 count.
12th stop, COT: Exercise- Ltn Dan – 15/60 count.

Full disclosure: I didn’t feel the workout was difficult enough. I thought I had a great idea to combine running with a Jack Webb and Ltn Dan exercise at each stop, but it just didn’t cut it. We came up short on mileage. We did stick together and figured out some of the more difficult grammatical challenges. If you are like me, I go back to the drawing board and try to do better next time.

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Meat sleeve

WARMUP: pull-ups at print shop
THE THANG: 30 merkins of all sorts and 20 squats and 20 SSH at top of hill in crappy lot then run to top of hill on other side near 160 and repeat over and over and over.
MARY: there’s something about her
ANNOUNCEMENTS: convergence Saturday
COT:prayers up for all men traveling and praises for sobriety. Dueces!

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Brayden Burpees

WARMUP: mosey through parking lot over to the light, cross 160 and down to bottom of Brayden
THE THANG: hill repeats- 10 squats at bottom, 10 merkins at first street, 10 flying squirrels at 2nd street, 10 burpees at the top. Rinse&Repeat
MARY:
ANNOUNCEMENTS: convergence/invergence this Saturday
COT:

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Pendulum o’ Fun

WARMUP: the pledge
THE THANG: mosey over to Monroe White and head up the hill, run back and forth from top of hill to City Hall Parking Lot. 15 jump squats at hill, 15 hand release merkins. Modified to add in mountain climbers, and some Freddy’s
MARY:
ANNOUNCEMENTS: cannoli run, Christmas party(never to early), rooster, AKA
COT:marriages, health of pax and families

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Who needs drill bits?

WARMUP: pledge and run to WEP entrance…got in a few merkins and tree hugging while we waited for 6
THE THANG: we’re doing laps.

At the second swing bench you will stop for 10 merkins and 20 in cadence flutters. Run at a 1 mile pace to first swing bench and dial it back to 5k pace until you reach second bench…that’s pretty much about it.

What I noticed is I ran at the 1 mile faster pace most of the time so didn’t really follow instructions. Also ran low on 3 mile min so tried to have guys run at 3 swing benches but it was a little bit of a lost cause at the end. Headed back at 5:55.
MARY: old bay led some Mary at the end
ANNOUNCEMENTS: definitely
COT: for sho

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Who needs drill bits?

WARMUP: pledge and run to WEP entrance…got in a few merkins and tree hugging while we waited for 6
THE THANG: we’re doing laps.

At the second swing bench you will stop for 10 merkins and 20 in cadence flutters. Run at a 1 mile pace to first swing bench and dial it back to 5k pace until you reach second bench…that’s pretty much about it.

What I noticed is I ran at the 1 mile faster pace most of the time so didn’t really follow instructions. Also ran low on 3 mile min so tried to have guys run at 3 swing benches but it was a little bit of a lost cause at the end. Headed back at 5:55.
MARY: old bay led some Mary at the end
ANNOUNCEMENTS: definitely
COT: for sho

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