Tag: Anchorman

12 days of painmas

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WARMUP: mosey to parking lot across the street for a circle and warm up exercises.

THE THANG: mosey more over to medical building and get going on the 12 days.  

Not moderate.  Good work put in. Fellowship was pretty quiet by about day 5.

Do day one, run around building.

Plank for 6.  

Do day two, day one then around the building, etc

1 Donkey Kick

2 WAM

3 Jumping Lunges

4 Merkins

5 Squats

6 Burpees

7 Bombjacks

8 Sumo Squats

9 CDD

10 Flutters IC

11 Monkey Humpers

12 Diamond Merkins

During Plank we got to hear about Pax fav Christmas gift memory as a kid.  Sounded like a lot of our folks were hitting the Sears catalog or the local KB Toy in the mall for the best stuff.  

Outside of Old Bay who got a dot matrix printer.  Prob from Radio Shack.  We are renaming him Tandy.

MARY:  no time for her.  It took all 45 to wrap the 12 days.  Site q was nervous we’d be late during run back.

ANNOUNCEMENTS:
COT:

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Mississippi Mud

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It was a chilly morning in The Fort, but the firey mumble chatter kept us all warm. So did the pain!

After a plethora of warmup exersices we were off for some wall work.

The Ascending Testicles (not so distant cousin to Balls to the Wall)

15 Degrees – 10 Derkins
45 Degrees – 10 Derkins
Balls to the Wall – 10 Derkins

Then a round of The Australian (aka decline mountain climbers

We then moseyed over to the track to celebrate the birthday of our beloved state Mississippi.
Fun Facts: Mississippi joined the Union as the 20th state on December 10th 1817 and gets its name from the Mississippi River, which forms its western border. Mississippi is known for being the birthplace of American blues music and is also famous for its fertile soil, which makes it an agricultural powerhouse, as well as for its catfish farming industry.

The Thang:
18 of one exercise, run half a lap around the track. Then 17 of the same exercise, and run the other half of lap (year 1817). We worked our way all the way down the list.

M – erkins
I – material Walkers
S – ide Straddle Hops
S – it Ups
I – nch Worms
S – holder Taps
S – umo Squats
I – ron Mike Tysons
P – eter Pointers
P – eter Parkers
P – eter Pointers
I – mperial Storm Kickers

Back to COT

-JWow

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Oldie but goodie @ pantheon

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WARMUP: mosey to dumpster. SSH Merkins Moroccan night clubs plank stretching mosey back to front of school
THE THANG: 3 min of 3 exercises(10,15,20 reps) with burpee stack. Look it up. Merkins mtn climbers and shoulder taps then run to the little green boy. Round 2 squats monkey humpers and calf raises run again. Round 3 big boys American hammers flutters and reverse LBCs (ask Maximus)
Lastly a Dora with 100 merkins 200 squats and 300 reverse LBCs since everyone liked them.
MARY: not necessary when doing reverse LBCs
ANNOUNCEMENTS: read newsletter.
COT: prayers for marriages and those dealing with lost loved ones. 🙏

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Surprise!!! CakeBoss likes Burpees too🎂

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WARMUP:
Mosey to sidewalk by Little Caesars
11s: Burpees at bottom, Dips at top wall
THE THANG:
3 stations on .70 loop
At each station perform 3 exercises then move to next round
Round 1: x3
5 burpees
10 Merkins
15 squats
Round 2: x3
5 Bombjacks
10 wide Arm Merkins
15 monkey humpers
Round 3: x3
5 Flying Squirrels
10 Diamond Merkins
15 one Leg squat

MARY: backdraft led quick exercise
ANNOUNCEMENTS:

Airborne Christmas Friday 12/16
Christmas Eve convergence
Read Newsletter
COT:

F3 and brotherhood is gift not to be take for granted
The busyness of Christmas we lose the reason of the season and that is that Sky Q sent Jesus on a rescue mission to save us from ourselves and own demise. Be grateful for his mission and love for us

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Gun & Run – Keeping It Simple

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THE THANG: Ran approximately 2 to 3 miles, 7 pain stations with 30 reps of merkins, squats, and in cadence flutter kicks, and 3 reps of burpees. Totals: 200 merkins, 200 squats, 200 IC flutter kicks, 21 burpees. Finished up at the COT with isometric work for chest and arms.
COT:
ANNOUNCEMENTS: Harris Park Garbage Detail, Dam to Dam Bar 10k on January 28th, FM Christmas Pary on Dec. 16h.
Closed COT with a prayer.

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Working to 38 (or 19) at Pantheon

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WARMUP: We ran around the big loop with the occasional plank at the corners to bring the group back together. After the lap, as a group, 38 SSH I/C, Merkins 19 I/C, Flutters 38 I/C, Squats 19 I/C.
Then, run the loop again.
THE THANG: With cones set up 76yds apart and cones at the mid-point (38yds), grab a partner. As a rehash of J-WOW’s expertise from the Thanksgiving Convergence, we did the Partner Push from one end to the mid-point (38yds). Then your partner would push on the return. Complete this 5 times.
Now, get on the opposite end from your partner, 76yds apart. Bear crawl to the middle, 5 partner merkins, run back to your end, 19 Mountain Climbers I/C. Then repeat.
Now, get into 2 lines, facing your partner.
19 Carolina Dry Docks I/C
19 Diamond Merkins I/C
19 American Hammers I/C
19 Squats I/C
19 Calf Raises I/C
On the curb, 19 Mike Tysons I/C
38 American Hammers I/C
MARY: See above
ANNOUNCEMENTS: After nearly 3 years as our Pantheon Site Q, 38 Special has graced me with the Shovel Flag of this special site. To say I am excited is an understatement and there are more good things in store for this AO on the West side of our mill town. I’ll be recruiting past Site Q’s to join me in taking a flag; it’s time.
Read your newsletter
COT: You had to be there but I will say this, be emotionally present, not just physically present.
Until next time,
Maximus

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Coyote Ugly

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WARMUP: side straddle hops, toy soldiers, planks, Michael Phelps, etc
THE THANG: wall work, dips, irkins, derkins, bear crawls, pull ups on a brick wall, mosey to WEP, did series of exercises which included merkins, monkey humpers, bomb jacks, overhead claps, got some more pull ups in at the playground, did some Mary at the amphitheater, ran back and did more wall work, finished with monkey humpers facing main street.

Esso claimed to have seen a COYOTE and the weather was UGLY
MARY: lots of it, it hurt
ANNOUNCEMENTS: Christmas party
COT: prayers all around, accountability

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A “moderate” 29 degrees

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WARMUP:
SSH 25 IC
Windmills 10 IC
LSS 15 IC
MNC 15 IC
Yoga

THE THANG:

11’s – Mike Tyson & Big Boys with a shuffle to and from

DORA – 100 Merkins, 200 gBobby Hurleys, 300 American Hammers

Mary – Flutters, Box Cutters, LBC, Freddie Mercury

MARY:
ANNOUNCEMENT:
COT:

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Walking on the Wildside

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WARMUP:
THE THANG:
Out Kingsley across 160 to Kingsley loop to right on Munn to left on Harris to left into FMHS through Bob Jones Stadium complex to right on Munn and Back to COT
MARY:
ANNOUNCEMENTS:
Hanging with Stang
Christmas at Airbornes
Trash pickup 12/10
Happy Hour 5k
Mens Bethel Serve opportunity
COT:
Lead through Disappointment don’t live in Pity City

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Clyde in the dales

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WARMUP: nope, just counted off. Then I promptly forgot how many we had. Luckily Anchorman remembered we had Repeat and that he peeled off early. Q-fail. Will learn from that.
THE THANG: ran – https://strava.app.link/KeQquGKGmvb
MARY: nope, just a pigeon lunge
ANNOUNCEMENTS: read the newsletter
COT: had to be there, it was more meaningful

First time to Q at Clydesdales or any running AO. Not my forte, but we made it work. Not too many actually made the route I drew up work, but everyone was generous about not letting me know.

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