Tag: Assassin

What are you smiling about?

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Omitted! @U5PLMTS9L & @U0277A4AZC3 where speaking of bowel movements & health stats
WARMUP:
Cherry 🍒 Pickers
Moroccan Night Club
Hillbilly Walkers
Imperial Walkers
THE THANG:
4 Corners with 4 Movements Each
Instructions;
Do predetermined # of reps then move to the next station via Yoghing! 2 Rounds then moved to NUR as for of transportation then return to jogging.
Corner 1 — Abs/Core

  • 20 Flutter Kicks
  • 20 LBCs
  • 15 Hip Raises
  • 20 American Hammers

Corner 2 — Legs

  • 15 Step-Ups each leg
  • 20 Squats
  • 20 Calf Raises
  • 15 Glute Bridges

Corner 3 — Arms/Upper Body

  • 15 Merkins
  • 20 Shoulder Taps
  • 10 glute bridges
  • 20 Seal Claps

Corner 4 — Cardio

  • 25 Side Straddle Hops
  • 20 Hillbilly
  • 20 imperial
  • 10 lunges

MARY:
Hello Dollys, Gas ⛽ Pumpers, etc, etc
ANNOUNCEMENTS:
La Grama, bethel men’s shelter, stuff the bus, read the new and improved newsletter
COT:
Always Stays in COT.

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NASA?

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WARMUP: OYO
THE THANG: MUNN -> Harris -> ardrey – WEP -> trail back to Harris -> munn 4mi +/-
MARY: no
ANNOUNCEMENTS: newsletter, la grama, BOLO new AO trailhead coming this fall – see McHale
COT: health/ dr visits…. Mostly kept in our hearts today

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Bucket brigade

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WARMUP: We did so nicely, yes.
THE THANG: The world famous three buckets made an appearance this morning. Each bucket contained strips of paper that burdened the PAX with exercises they were not forced to do but all complied. Running to the next bucket, and the next. 1.25 miles were had in total. All enjoyed.
MARY: Finished with the world famous Peter pointers.
ANNOUNCEMENTS: Please look up the grass cutting opportunity at, La Gramma, Fort Mill Care Center, Q’d by Sofrito.
COT: Yes. Plenty to be thankful for!

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Loops, loops and loops

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WARMUP: Nope – it's a run/ruck workout
THE THANG: Richard's Crossing to Front Street to Berkshire Heights, loop 1, 2 or 3 times and return the way pax got there.
MARY: No sir – open to all men
ANNOUNCEMENTS: Always
COT: 5th core principle

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Suspicious F3 Behaviour Around Lowes!

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  • WARMUP: Abe Vigoda, Downward Dog, Honeymooner, Pigeon Stretch, SSH.
  • THE THANG: Mosey to 4 corners around Lowe's. Pain Station equipped with F3 cards. Each concentrating on 4 areas: Arms, Cardio, Core, Legs. The Cardio & Legs stacks were noticeably missing along with their mini flashlights. Lowes confiscated the items assuming the PAX was up to no good and will try to rob them F3 style! The Pax improvised with 2 remaining decks.

MARY: Gas Pumper ( @U5PLMTS9L ' favorite), Heel
touches, Rosalitas

  • ANNOUNCEMENTS: La Gramma Sign Ups
  • COT: Family illnesses & issues.
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Stairway to heaven

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WARMUP:
SSH, windmill, burpees to quite the pax, squats, more burpees, moroccan Club, more burpees, stretching
THE THANG:
3 rounds
20 squats
20 lunges
20-20-20 in/out/ regular calf raises
Run up the steps and around

3 rounds
Curb merkins 10 each side
10 CCD
25 monkey jumpers
Up steps and around

2 rounds
10 big boys
20 LBCs
Go up steps backwards and around

Finished off with some Bulgarian split squats

2 rounds

MARY:
ANNOUNCEMENTS:
COT:

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The Ballroom Playbill

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The Quad: 4 PAX. Small enough to be an intimate dinner party; strong enough to reshape the concrete.

​The Main Event: Four Corners. Because why just run in a straight line when you can suffer at every cardinal direction? We ran, we reached a corner, we paid the toll in pain, and we repeated.

​The Leg Destroyer: 100 Step-Ups. Pretty sure we collectively climbed a small mountain. Our quads are currently holding a press conference to protest tomorrow's alarm.

​The Remix: A spicy, chaotic blend of other exercises thrown in just to make sure nobody could breathe properly.

​The Verdict: No tuxedos, no disco balls, just four dudes putting in work while the world slept.

​If you missed it, your calves thank you, but your pride shouldn't. See you at the next beatdown!

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WEP

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WARMUP:
THE THANG:
Take Munn to 160 and turn right. Pass WEP and take Massey up hill. Take right on Harris and run up another hill. Turn right at Munn and keep running till 6 COT.
MARY:
ANNOUNCEMENTS:
COT: prayers lifted up

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