Tag: Anchorman

Runny thingy doing on

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WARMUP:
Ready… set…

THE THANG:
…GOOO!!
Route:
160 to Massey to spratt to Leonidas, and repeat the loop then return to COT

MARY:
ANNOUNCEMENTS:
COT:

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Triple-Check Balcony Runs in Baxter

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WARMUP:
– SSH
– Plank Jacks
– Windmills
– Moroccan Squats
– Mountain Climbers
– Seal Jacks

THE THANG:
Mosey across 160 to back side of “The Exchange” building in Baxter
Get into groups of 3 for Triple-Check

1 person in people chair
1 person doing exercise (below)
1 person running the balcony

Rotate when person running balcony gets back.

Exercises:
1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box Cutters
5. Shoulder Taps
6. Freddie Mercurys

Out of time – head back toward COT

MARY:
Seniors Choice:
Flounder – the hurdler (each leg)
Twister – gas pumper
Triple Indy – LBCs (I think)

Great work men!

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The Yard. Sat May 13.

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Pre-run at 5:45, most of you missed the memo.
Litter pick-up followed, most of you missed the memo.
Lesson learned: write back blasts immediately, for memory sake and the potential of losing your Weinke.
Warm-up stuff
Wait for Bass and Fogerty to finish their pre-run
Back and forth across the lot with other warm-up stuff
Wait for Bass and Fogerty
Monkey Humpers facing away from Bass and Fogerty
5-10-15-20-25 accumulator with running around the track in between (for some/most)
Some wall work
Some picnic table work
Much light to light work and then more light to light work
Old Bay led the way
BitCoin honorable mention
I gave the stellar effort a Q should give
Anchorman pre-ran
Dojo …. Is still busting a$$ while on IR
Bass and Fogerty looked good doing it

Looks like we made it,
Barry Manilow

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Gas station route of pain

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WARMUP: massey uphill to utility parking lot
THE THANG:
I. Partner DORA – 100 Merks, 200 squats, 300 LBC with run up and down hill.
II. 1 mile loop with pain stations at each gas’s station. Same exercises as DORA but rep was 15 each.

Touch workout with the hills!

MARY: no time
ANNOUNCEMENTS:
COT:

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Warming up the Canollis

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disclaimer

Run to kingsley. do one mile loop as many times as you can before time runs out. every half mile increase speed to 5k pace for about 60 seconds.

read newsletter for important announcements.

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Shield Lock Q

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WARMUP: SSH, Merks, Squats, Imperial Walker, Hill Billy Walker, Plank Jax
THE THANG: Four Corners with 2 exercises at each w a stop in the middle for some BombJax.
Destiny took over and knocked out some bench exercises w Derkins, Dips, Merkins, and a round of Peter Parker, Parker Peter and shoulder taps. Bass grabbed the Q stick for 2 rounds that included some SSH, Seal Jax, Overhead claps, and nightclubs. OH and the mumble chatter that erupted with the run up to the “top of the hill” and back. Round 2 offered up Squats, Jump Squats, and Calf raises before another run up the “hill”.
Solid leadership by Bass-oh-matic!
Rebel closed out the session with ramping up core exercises- sprints- and a lovely round of Mary ( which is always a crowd pleaser when you exceed the 10 count….

MARY: ugh!!!
ANNOUNCEMENTS: Doty run, Litter pick up this Saturday May 13th, canoli run, blood drive and read the news letter. Sawdust reminded the group of the 2 mile run that happens each month.
COT: Bass closed us out.

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