Freewheel Burning, Slowburning

2024-09-13Leave a comment

QIC: Barry Manilow
When: 09/13/2024
Pax: Anchorman, Assassin, Barry Manilow, Flounder, oldbay, Peach Stand, Short Sale, SugarBug, Tin Cup
Posted In: Slow Burn

WARMUP: yes

accumulator
5, 5-10, 5-10-15 and so on
Flying Squirrel, Merkins, Big Boys, LBCs, Squats

Jack Webb
Mahktar N’Diayes

A-ROD
and mumble chatter about the best GB Packers at each position.
A-ROD is a backwards DORA and 1/2 the counts, because DORA>AROD and we would not want to pull a muscle or Achilles

some dynamic warm down across the parking lot

a few minutes of proper Mary

10 counts and 10 counts and 0 burpees, like a proper moderate

345, 67, 98631, 98, 455, 692
(those numbers are for BandCamp)

Thanks to PeachStand for accepting my humble fill-in

Looks like we made it,

Barry Manilow

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Bermuda Triangle

2024-09-12Leave a comment

QIC: Bonsai
When: 09/12/2024
Pax: 38 Special, Anchorman, Barry Manilow, Bass-o-matic, Bonsai, Cakeboss, Farmers Only, Fire Marshall Bill, Joe Lyons (F3 Long Duck), Maximus, Pusher, Rebound, Shady, sirtophamhat, Slash, Tesla81, Trucker, White Lightning
Posted In: Minnow Pond

WARMUP: None
THE THANG:
Bermuda Triangle which consist of running a lap around somewhat triangle shaped loop.

Pit stops along the way
15 merkins
20 LBCs
20 squats
5 pull ups at print shop

Then reverse the course. Everyone got the quota of 3 miles. Some got more

MARY:
Airborne hip exercises

ANNOUNCEMENTS:
COT:

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VQ Running AO Q – Spectre

2024-09-11Leave a comment

QIC: Spectre
When: 09/11/2024
Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Bitcoin, Cobra Kai, decibelf3, ditch witch, Everest, Fogerty, Gekko, Mainframe, Mark Nestel, Olaf, RollOff, Spectre, Twister, Wegmans
Posted In: Clydesdales

WARMUP:
Got at it
THE THANG:
Munn Rd. To Harris To White To 160 – 4ish miles
MARY:
None
ANNOUNCEMENTS:
12 year convergence
Iron Pax
Acceleration Project
COT:
Show To Know

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Running

2024-09-10Leave a comment

QIC: Assassin
When: 09/09/2024
Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Cakeboss, Cobra Kai, Cohiba, Corruption, Fogerty, Gekko, Joe Lyons (F3 Long Duck), oldbay, sirtophamhat, Sugar Daddy, Wegmans, WWL
Posted In: Flight Plan

Ran thru Birkshire Hts in Baxter. All enjoyed immensely and complimented me on the route.

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The hump day run(s)

2024-09-09Leave a comment

QIC: Badlands
When: 09/04/2024
Pax: Anchorman, Assassin, Backdraft, Badlands, Band Camp, Bass-o-matic, Bonsai, Corruption, Cyclops, Everest, Gears, Gekko, Grout, Kermit, Mark Nestel, Poppins, RollOff, sirtophamhat, skipper, SouptoNuts, Sugar Daddy, Tinsel, Twister, Wegmans
Posted In: Clydesdales

WARMUP: Rolloff and YHC put in some pre-run miles and Bandcamp ran to the AO from home. Besides that just the standard jaw/mouth warmups aka a lot of mumblechatter

THE THANG: 4ish mile route – head across I77 and take left at QT – take left at 6th Baxter crossing and go down to the YMCA lake trail – pass YMCA and take a right onto Market St to get back up to 160. Make a right and back across interstate to get back to CoT.

Some added the old Kinglsey loop to get closer to 5. Some added some parking lot striders/speed work.

MARY: never heard of her

ANNOUNCEMENTS: newsletter

COT: yup

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Namesake Run l

2024-09-08Leave a comment

QIC: Warning Track
When: 09/02/2024
Pax: Anchorman, Cornerstone, oldbay, skipper, SouptoNuts, Stang, Warning Track, White Lightning, WWL
Posted In: Flight Plan

Humid “Fall” morning. 9 men showed to take flight from the premier running AO in The Fort. 9 men returned at 0600 to share tales of conquering the pavement, dodging sprinklers and spotting <@U025ZUQU82D> biking about Baxter. Thanks <@U5D544AAY> for opportunity to lead.

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Wheels Up @ The Pond

2024-08-29Leave a comment

QIC: Maximus
When: 08/29/2024
Pax: 38 Special, Anchorman, Band Camp, Fire Marshall Bill, Funhouse, Headspin, Maximus, Olaf, Pusher, Sasquatch, Spectre, Sprocket, Time Machine, Trucker, Vuvuzela
Posted In: Minnow Pond

WARMUP: Not really.
THE THANG: Run the .5mi loop around McCammon, Clebourne, Main St back to the flags.
Peter Parker, Parker Peter, Mountain Climbers, Merkins
Run up Massey to Sisk Memorial
10 Box Butters, 15 Flutters I/C, 20 LBCs (really 40)
Run down the hill and back up to Sisk
10 Box Cutters
Run down then back up to Sisk
20 LBCs
Run down and over to the steps at light
50 Calf Raises
Run to the Church lot on Harris
10 W.A.M., 10 Regular Merkins, 10 Diamonds (hands almost touching-Band Camp)
Run down to Harris St Park
15 Gas Pumpers
30 Dips
Run all the way up Jackson to 160 and take it in to COT.
MARY: See above
ANNOUNCEMENTS: Read the BB
COT: 5th Core Principle

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Great bootcamp weather for a run (10 degrees too warm for good running weather)

2024-08-26Leave a comment

QIC: Esso
When: 08/26/2024
Pax: Anchorman, Barry Manilow, Bass-o-matic, Cakeboss, Cobra Kai, Cohiba, Corruption, Cyclops, Double D, Esso, Fire Marshall Bill, Fogerty, Funhouse, Gekko, Nasa, oldbay, Peach Stand, Pusher, sirtophamhat, Sugar Daddy, Twister, Wegmans, White Lightning, WWL
Posted In: Flight Plan

Walmart Route

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Whoops

2024-08-22Leave a comment

QIC: Rolloff
When: 08/07/2024
Pax: Anchorman, Bodywash, Cohiba, Double D, Falcon Crest Ryan_F, Gekko, Mark Nestel, RollOff, Sasquatch, Shady, skipper, Slash, Spectre, Spider-Man, Twister, Vuvuzela, Wegmans
Posted In: Clydesdales

WARMUP:
THE THANG: 160 into fort mill, left on main, turn around at old Hardee’s for 3, go up to summersby for 4.5
MARY:
ANNOUNCEMENTS:
COT:

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Brilliant Fashion

2024-08-22Leave a comment

QIC: Rolloff
When: 08/21/2024
Pax: Anchorman, Barry Manilow, Bass-o-matic, Beacon, Cobra Kai, Cohiba, Corruption, Destiny, Fogerty, Gekko, Mainframe, Mark Nestel, Rebel, RollOff, Shady, Tootie, Warning Track, Wegmans
Posted In: Clydesdales

WARMUP: No
THE THANG: munn to left on Harris, left on Jackson, left on 160 and back to cot. Add in more of needed
MARY: Huh
ANNOUNCEMENTS: Read your newsletter
COT:

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F3 The Fort

Tag: Anchorman

Freewheel Burning, Slowburning

Bermuda Triangle

VQ Running AO Q – Spectre

Running

The hump day run(s)

Namesake Run l

Wheels Up @ The Pond

Great bootcamp weather for a run (10 degrees too warm for good running weather)

Whoops

Brilliant Fashion