Tag: Assassin

SlowBurn: Smaller Bites gets the job Done!

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WARMUP:
SSHs
Mosey to Hotel Parking Lot
Hill Billy Walkers
Low Slow Squats
Chased by Po Po
Mosey to Burger King Lot
Imperial Walkers
THE THANG:
First set of 3 exercises to be completed 3 times
10 Under the Fence/Wire
15 Jump Squats
25 LBCs
Mosey to Chickfilet
10 Inch worm diamond merkins
15 V Ups
25 Sumo Squats
Mosey to Persis (Indian Restaurant)
10 Shoulder Tap Merkins
15 Dying Cockroaches
25 Dips

MARY:
Wall Sit while PAX Bearcrawl to curb and plank and wait for 6
15 Leg Lifts
15 Feddys
15 Ankle Touches

ANNOUNCEMENTS:
Read Newsletter and Sign up for D2D Bar

COT:
Back to School, Prayers for new jobs and traveling

New Year Goals are sometimes large and the way to accomplish them is by focsuing on smaller wins each day by being the best MAN you can be.

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SlowBurn: Smaller Bites gets the job Done!

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WARMUP:
SSHs
Mosey to Hotel Parking Lot
Hill Billy Walkers
Low Slow Squats
Chased by Po Po
Mosey to Burger King Lot
Imperial Walkers
THE THANG:
First set of 3 exercises to be completed 3 times
10 Under the Fence/Wire
15 Jump Squats
25 LBCs
Mosey to Chickfilet
10 Inch worm diamond merkins
15 V Ups
25 Sumo Squats
Mosey to Persis (Indian Restaurant)
10 Shoulder Tap Merkins
15 Dying Cockroaches
25 Dips

MARY:
Wall Sit while PAX Bearcrawl to curb and plank and wait for 6
15 Leg Lifts
15 Feddys
15 Ankle Touches

ANNOUNCEMENTS:
Read Newsletter and Sign up for D2D Bar

COT:
Back to School, Prayers for new jobs and traveling

New Year Goals are sometimes large and the way to accomplish them is by focsuing on smaller wins each day by being the best MAN you can be.

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Pick a card, any card

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WARMUP: 10 windmills
20 navy jacks
20 hillbilly walkers
10 cherry pickers
10 low slow squats

Mosey down road
stop at curb and do 15 merkins hands on curb in cadence

Mosey
Stop at next curb 15 calf raises in cadence
Mosey to track in school

THE THANG: Card game

MARY:
ANNOUNCEMENTS: Dam to dam, Wine dinner
COT: Mother in law health, marriages, kids in school

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Day One and I’ll stick with my resolution.

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First day of the new year, 2024. Great morning. Starting the year off right! Ran, walked, ran, walked a little bit more, great morning!

2024 is going to be an absolutely insane year. The media, the election, the strife in our country, it can be sometimes overwhelming. Much less Twitter, and stay in more fellowship with the Lord, the only real hope. Peace.✌🏻

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Buckets of sprints

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4 attended today’s Ballroom. We headed to the football field at Pleasant Knoll. At end end zone was a bucket o HIIT-ish instructions for running such as:

Run to 30 (yard line) and sprint back
Run to 50 and walk to 100
Run to 100 (yards)

Etc

Each pax pulled a slip of pain from the bucket and we all did as instructed.

We ended up with 2.2 miles.

Back at the flag we did a few @airborne hip pain stretches.

All enjoyed and look forward to my next Q at ballroom.

Prayers for Christmas traveling: Boogie to Manhattan 🗽, Tater to Flo-rida 🐊 Harry C to Wisconsin 🧀 , me to Chuck-town.

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There and back again, a runner’s tale

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WARMUP:
THE THANG: ran oven to gold hill middle and back, with the route going through Baxter and earth fare parking lot
MARY:
ANNOUNCEMENTS:
COT: praises to be thankful for!

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Go run somewhere

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WARMUP: stretch
THE THANG: run to Brayden light. Loop through a couple times come back.
MARY:
ANNOUNCEMENTS: BBQ Bourbon, Slash thing Sat, pints padre, that is all
COT: prayers& praises. Be thankful for all our blessings.

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Mr October

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THE THANG: some rucked, some ran Hills of Brayden, some did their own route, all got better
COT: Shout Out to Assassin as Site Q keeling Flught Plan strong! Thx for Q invite!

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