Bubbles VQ

WARMUP: Side straddle hop, Moroccan night club, Hillbilly walker, stretch
THE THANG: Mosey to field, Merkin, big boy, Windmill, AYG Mosey to opposite end, Shoulder tap, Squat, LBC, rinse and repeat add 5
MARY:
ANNOUNCEMENTS:
COT: Prayers and Praises

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Soul Stealer

WARMUP: We walked to warm-up
THE THANG: Walked to Sunbelt lot all the while peppering the men with extremely well thought out and insightful questions that stirred their inner souls… there was crying…
Once at the lot, we did Curls, OH Press, Flutters, Dips, and Sumo Squats in ascending sets of 3, 6, 9, etc… with a lap around some islands (200 yds) in between. Mode of transportation varied from run, bear crawl, overhead carry, walk… you get the idea…
Then we rucked back to COT area for a few cool down exercises…

MARY: No chicks…
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

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Frosty’s Revenge: The Icebreaker Workout

BEFORE HAND: I ran out of the house to find my windshield completely frozen. I mean should I have expected when it’s 27° out. I tried to knock the ice off but with that I only made it to the stop sign at the end of Rd. As I started sweating bullets thinking I was going to be late just get my windshield clear so I can view the road. I made it with time to spare.

I proceeded to get out of the vehicle trying to get used to the bitter cold. Upon circling up we got a good amount of Pax which always ends up making for a great time.

WARMUP: 10 windmills
10 SSH
10 imperial walkers

Mosey over to the milestone.
Asked the Pax to think about what they are most grateful for this time of year and also what they are struggling with.

10 Merkins IC

THE THANG:
I had two present boxes with several exercises and reps listed inside. The main box had exercises that would be done in the parking lot near spratt St. Where the playground is. The lower box had exercises with reps Had exercises with reps for us to be performed at the milestone near white St. and Main St. I had Pax pull from each one of the gifts to determine the exercise that would be performed. Here’s how it went no particular order.
Lower box
1. 15 – Mike Tysons
2. 15 – Mike Tysons
3. 20 – Plank Toe touches each leg
4. 5 – Plank Toe touches each leg
5. 20 – Plank Shoulder Taps each side
6. 20 – Dips
7. 15 – Mike Tysons
Main box
1. 20 – CDD
2. 20 hand Release Merkins
3. 5 – Fire Hydrants Each Leg
4. 5 – Wide Arm Merkins
5. 5 – Merkins
6. 5 – WW2 Situps
7. Last but not lease 25 – Kraken Burpees which for the sake of time I Omaha to 10 – Kraken Burpees

Mosey back to COT.

COT: Circle up C-Span style to review what each pax is most grateful for this time of year and what they are struggling with.
Health is the main item that came up to be grateful for.
Prayers and praises. Lots of announcements read your newsletter.

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Spidey Modification

WARMUP: mosey, merkins, arm circles, wind mills
THE THANG: EMOM 10 merkins then do a leg exercise until the next minute. No standing around chatting …just working. Do for 10 minutes. Leg exercises: split squat single leg pump, squats. Calf Raises, Al Gore. DORA: 100 merkins, 200 squats, 300 heel taps from a crunch position. Finisher: my hip exercises
MARY: not needed
ANNOUNCEMENTS: read your newsletter
COT: stays at COT

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Spidey Modification

WARMUP: mosey, merkins, arm circles, wind mills
THE THANG: EMOM 10 merkins then do a leg exercise until the next minute. No standing around chatting …just working. Do for 10 minutes. Leg exercises: split squat single leg pump, squats. Calf Raises, Al Gore. DORA: 100 merkins, 200 squats, 300 heel taps from a crunch position. Finisher: my hip exercises
MARY: not needed
ANNOUNCEMENTS: read your newsletter
COT: stays at COT

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Deck of Cards Las Vegas Style

WARMUP:
SSH, Windmills, Morrocon NC, Merkins, Broga
THE THANG:
Cheese Shredder
Round 1 Farmers Carry while your partner does Burpees performing “Catch me if you can” then Round 2 the same but doing Merkins
Deck of Cards= Exercises – Deadlift, Goblet Squats, Goblet Lunges, Swing, Bent over row, Floor Chest Press, Halos, Clean and Press, and MAN Makers. One card was drawn to determine the rep count. The face cards counted as 15 reps. At the end of all the exercises, we all ran up the hill to the Stop Sign and back.
MARY:
Flutters with the kettlebell, American Hammers with the kettlebell, Box Cutters, LBCs, and Hello Dollies
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Turkey Day Favs

WARMUP: SSH, Imperial Walkers, Hillbilly walkers, when senator arrived we moseyed. Mtn climbers, shoulder taps, merkins, overhead claps, arm circles, run.
THE THANG: did some 7s with merkins and squats, then with seal Jax and LBCs. Dora with partner, dips derkins bear crawls. All kinds of stuff I can’t remember.
MARY: yep that too pax choice.
ANNOUNCEMENTS:
COT:

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Turkey Day Favs

WARMUP: SSH, Imperial Walkers, Hillbilly walkers, when senator arrived we moseyed. Mtn climbers, shoulder taps, merkins, overhead claps, arm circles, run.
THE THANG: did some 7s with merkins and squats, then with seal Jax and LBCs. Dora with partner, dips derkins bear crawls. All kinds of stuff I can’t remember.
MARY: yep that too pax choice.
ANNOUNCEMENTS:
COT:

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50 for 50

WARMUP: Yes, some of the usual
THE THANG: A circle of 5 stations of 10 reps each with bell. after each station we traveled to the center point and back in varying modes (lunges, bear crawls, etc). Total of 50 reps per circuit represented 50 yrs of pain as a Tecas Rangers fan, heading into Wolrd Series game 1 later on 10/27.

we made it through 4+ circuits.

NOTE: this is posted 10 days later and Rangers are champs!!

COT: Thanks to pax for posting to only my 2nd KB Q. Good to connect with new faces Liberty Bibberty, Wooden Leg and Rubber Ducky and to see Rolloff back out in the Gloom.

thanks for the Q stick Happy Hour. you were missed!

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Switcharoo

WARMUP: We moved because it was cold
THE THANG: 3 mile ruck with occasional pain stations – squats, merkins w/ruck, flutters and lunges at varying intervals.

LPL wants no one on their campus – even skunks.

MARY: no time – we were moving
ANNOUNCEMENTS: yes – D2D events. Support them. BBQ is next up on 11/10.
COT: 5th core principle

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