Tag: April

Sweep goes metric

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A count of 10 pax posted for Sweep the Leg (Metric version).
Thang:
Starting at the earthfare lot, run to the flag pole in front of the elementary school.
This is about 1 km.
Do exercises noted
Run to the back side of the school, up the fire access road to Dam rd, this is also approx. a kilometer.
Run back to the flag poles; do exercises.
Run to the starting point/parking lot.
Run back to the flag poles; do exercises.
Run back to parking lot/not Dam rd.
We got in over 7 km.

Exercises at the flag pole:
First pass: Squats and Bomb jacks, 20 each
Second pass: LBCs and mtn climbers, 30 each
Third pass: lunges and BBSups; 40 each

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Bro-workout with Ruck

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WARMUP: None
THE THANG:
1 Mile Loop Around Kingsley, Each pax had a partner and rucked or shuffled in the opposite directions, meeting around the halfway point where they did 5 merkins, and they continued on to walk or shuffle and meet again around the starting point and did 5 squats. Continue this sequence until the time is up. The mileage range was 3 to 4 miles.
MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Together we accelerate

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YHC was asked by Halfback to join the Pax at Coliseum to discuss Shieldlock and the importance of locking up with another man or men to grow together towards acceleration.

Weather was warm but less humid than normal in August.

WARMUP:

Circle around the school
SSH x 20
Abe Vigodas x 10
IW x 15
Mtn x 15
Merkins x 10

Wind sprints alone
Wind sprints arm and arm with a partner

Mosey to the back lot
THE THANG:

Partner Up for Dora
Flying Squirrels x 50
Big boys x 100
Monkey Humpers x 150

Seal Team sit ups x 10

Partner Derkins x 10
Partner Dips x 10
Rinse and Repeat 3 times

Seal Team sit ups x 10

Hold plank while each runner sprints 50 yards

Mosey back to COT
MARY:

LBCs x 10
Wheezy Jefferson x 10
Freddy Mercury x 10

ANNOUNCEMENTS:

Read the newsletter

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