Tag: Anchorman

Dancing in the Pale Moonlight

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WARMUP: SSH, Windmill, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs

THE THANG: Mosey to the hill behind the school and did 11’s
-First set was Squats at the bottom and Jack Webbs after a run to the top
-Second set we turned toward the bridge and did Dry Docks at one end and lunge walked about 20 yards to do 4 count LBCs on the other. The lunge walked back

MARY: Had time for some flutters until 6

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Tag me in coach and a bday boy bonus

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WARMUP: As Pax gathered, the mumblechatter intensified. It was going to be one of those mornings which is always fun and encouraging. YHC rec’d the bat signal call from Esso to sub-Q due to prior commitments and who can say no to that guy. Plus the opportunity to Q these group of merry men, can’t turn that down!

Ran over to the church, avoided any cars, did some high stepping and butt kickers on the way, and circled up in the parking lot. Did some SSH, cherry pickers, squats, merkins, back stretches.
THE THANG: Ran over to the benches and did a rinse and repeat (just 2x) of: step ups (20), incline merkins (20), dips (20).

Ran around the turnabout at the church to kick off pearls on a string. Exercises consisted of: 10 bomb jacks, 20 diamond merkins, 30 hammers, 40 squats (note to self, this was a lot), 52 flutters (for Anchorman bday boy), 60 calf raises. So at each stop, we added on the exercises and then went down for a few after we got to 60. The stops included: church, entrance to grocery, water fountain at apartment complex, fake stop at neighborhood on the back left from fountain so ran back to fountain, fire station house, parking lot of daycare, road behind gas station, back to COT.
MARY: quick Mary led by Slow Jams
ANNOUNCEMENTS: Patience for parents, kids, teachers
COT: Yes, completed this and even got a quick show from Senator!

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Clean run

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WARMUP: none
THE THANG: Alabama loop or Hardee’s and back.
MARY: nope
ANNOUNCEMENTS: manion and blood drive
COT: shhh secrets

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The Soul is well when carrying the Spirit

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WARMUP: N/A
THE THANG:
Ruck 3.3 mi in 59mins 17:56 pace
20 squats
MARY: N/A
ANNOUNCEMENTS: Read Newsletter but be at 911 run Saturday
COT:
Prayers for health concerns, jobs, kids and marriages

Live and be the same man in all areas of life!!👏🏻🔥👆🏻

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Angry Webb-o-Rama

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WARMUP:
SSH x10
Mosey to far parking lot for COP
– Imperial Walkers
– Windmills
– Flutters
– Toy Soldiers to one end of parking lot
– Shuffle left/right back across parking lot

Mosey down to elementary school playground

THE THANG:
Webb-O-Rama:
WEBB-O-RAMA (1:4 ratio of exercises)

– Bombjacks // SSH (1-4)
– >> Bear crawl to next station
– Captain Thor – Big boy sit up // 4 American Hammers
– lunge walk to next station
– Knee tar N’Diayes // Squats
– duck walk to next station
– Jack Webb –
– >> Run around to first station

Repeat for counts 5-7

Repeat for counts 8-9

YHC thought he’d be just tired from staying up for the Clemson game. The unexpected feelings of disappointment made for a not-so-moderate workout, enjoyed by all. Great to see the men that posted, but especially great to meet Tin Cup, Halfback, and Mighty Mite.

Thanks to Boogie Down for the opportunity to lead.

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Find your Joy/ Shovel Flag Hand off

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WARMUP: all Exercises IC: SSH, IW, Squats, LBCs, MNCs- Flying Squirrels between each set
THE THANG: Yog to guardrail on the side of Lowes, 10 Derkins, 15 Dips, 20 step ups. Rinse & Repeat. Then mosey to one corner of Lowe’s & partner up. Partner 1 runs clockwise around the building, Partner 2 run counter clockwise. Meet in the middle for 5 partner Merkins. Run back to startex and do 5 partner Big boys (locking feet together). 3 rounds
MARY: 5 minutes of Broga led by Change Order
ANNOUNCEMENTS: Shovel Flag handoff, Weezer to Peach Stand. Inspired words from both of these High Impact Men.
COT: Find Some Joy in life and share it with others. May it come back to you tenfold.
Short Sale out.

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Kingsley Loops just for fun

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WARMUP: Review of the Loops
THE THANG: 2 loops: 1.5 miles or 1 mile
MARY: Stretch
ANNOUNCEMENTS: Dam2Dam and Men’s Shelter needs help
COT: Prayers for sick family members and friends. Prayers for Sprocket!

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Is eight enough for a party… it was today at Block Party

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8 at Block Party for some time in all three Fs… The humidity was @ 100% and even though water wasn’t falling from the sky there were plenty of sweat puddles!

Mosey to the top of the hill for Warmup

  • SSH (25)
  • Imperial Walkers (15)
  • Windmills (10)

Mosey to the bottom of the hill for suicides x2 (even though Dark Helmet wanted to do another round)

  • Start with 10 burpees
  • 1/3 up hill running backwards
  • 2/3 up the hill running with side-shuffle
  • 3/3 (all the way) up the hill sprinting

Mosey back up the hill to the wall pair up

  • Wall up/ muscle ups with a 50 LBC as the timer x3 rounds
  • Wall Sit with 20 merkins down the line

Mosey to step wall in the court yard

  • Round 1 – 20 step ups, 20 dips, 20 derkins
  • Round 2 – 30 step ups, Max (or 60) dips, Max (or 30) derkins
  • Round 3 – 10 step ups, 10 dips, 10 derkins

Back to COT for 4 minutes of Mary.  It was a pleasure to lead, thank you for the opportunity.

CH out.

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