Indian Jog

2023-05-30Leave a comment

QIC: Cousin Eddie
When: 2023-05-30
Pax: Assassin, Bass-o-matic, Black light, Cakeboss, Cousin Eddie, Cyclops, HarryCarry, Joe Lyons (F3 Long Duck), Joey Chestnut, JWOW, Lighthouse, Pusher, Rebel, Rebound, Stockyard, Undertaker
Posted In: colosseum

WARMUP: 10 Each- SSH, Moroccan Night Clubs, cherry pickers, 10 Merkins OYO, 5 Burpee’s OYO
THE THANG:
Indian run to 160 with 2 pain stations:
Pain station #1
2 rounds of 4 corners 10-squats, 20-lunges, 30-Monkey Humpers, 40- Bomb jacks
Pain station#2
11’s- Diamond Merkins, HR Merkins
Indian Jog back to COT
MARY: 2-Minutes
ANNOUNCEMENTS: Q-Source, Kenya awareness convergence, Care Center Volunteers
COT: Yes

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Wally World Loop

2023-05-29Leave a comment

QIC: Esso
When: 2023-05-29
Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Cakeboss, Esso, Maximus, oldbay, Wegmans, WWL
Posted In: Flight Plan

Wally World loop

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Murph prep

2023-05-23Leave a comment

QIC: Beaker
When: 2023-05-23
Pax: 3D, Assassin, Bass-o-matic, Beaker, Boogie Down, Destiny, Fogerty, Pitfall, Rebel, SugarBug, Triple Lindy, Twister
Posted In: The Ballroom

WARMUP:
Some SSH, IW, HW, Moroccan Nightclubs

THE THANG:
Moseyed over to the back of the school to the bottom of the second hill for some 11’s
Merkins at the top of the hill, jump squats at the bottom.

Moseyed around the backside to the front of the school to the benches for a 10min AMRAP.
10 derkins, 20 gas pumpers, 30 curtesy lunges (SC).

MARY:
Last 10 min, passed around a slam ball, and some other stuff.

ANNOUNCEMENTS: Murph, Konvergence, Boss Hogg’s going away lunch/dinner/party, Canoli Run May 18, 2024
COT:

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We ran

2023-05-22Leave a comment

QIC: Assassin
When: 2023-05-22
Pax: Anchorman, Assassin, Bass-o-matic, Cakeboss, Corruption, Double D, Esso, Maximus, Pusher
Posted In: Flight Plan

We had 9 on a beautiful morning at Flight Plan.

Praises for kids getting engaged, kids taking learners permit tests, coming home safely from school.

Prayers for Jay (Bass-O’s Dad)

Thankful for the Lord holding us close and blessing us with much to praise Him for.

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Warming up the Canollis

2023-05-10Leave a comment

QIC: Badlands
When: 2023-05-10
Pax: Anchorman, Assassin, Badlands, Barry Manilow, Bonsai, Cobra Kai, Corruption, crab_cakes, Dojo, F3DaVinci, Fire Marshall Bill, Gekko, RollOff, Slash, Sugar Daddy, Twister, White Lightning, WWL
Posted In: Clydesdales

disclaimer

Run to kingsley. do one mile loop as many times as you can before time runs out. every half mile increase speed to 5k pace for about 60 seconds.

read newsletter for important announcements.

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Wally Work

2023-05-09Leave a comment

QIC: Fogerty
When: 2023-05-08
Pax: Anchorman, Assassin, Backdraft, Barry Manilow, Bass-o-matic, Bonsai, chickenhawk, Corruption, Fogerty, Maximus, oldbay, Rebel, Santini, Spider-Man, Wegmans, WWL
Posted In: Flight Plan

WARMUP:
THE THANG: Wally World and Back
MARY:
ANNOUNCEMENTS: Canoli Run, Mike Doty run, Litter pick up. Blood Drive
COT:

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Wrapping up AKA#4

2023-05-07Leave a comment

QIC: FunHouse
When: 2023-05-06
Pax: 3D, Anchorman, Assassin, Barry Manilow, BearGryllz, Bitcoin, Bonsai, ChangeOrder, Cornerstone, Cyclops, darkhelmet, Dojo, Drop Thrill, Esso, fishstix, Funhouse, Grinder, HarryCarry, Headspin, Mainframe, Maximus, oldbay, Peach Stand, Photobomb, Pusher, Ruby Slippers, Senator Tressel, Spider-Man, Sprocket, StageLeft, Trucker, Twister, Walker
Posted In: The Fort

WARMUP: SSH X 30, Imperial Walker X 15, Squat X 15, Merkin X 10, Lunge X 15, Mountain Climer X 15, Dry Docks X 10, Burpees X 10, Monkey Humpers X 15, SSH X 30
THE THANG: Mosey to band lot, HIIT workout. 45 seconds work, 15 seconds rest. 4 rounds of each. Merkins, Squats, Burpees, Mountain Climbers. Mosey to Pull up bars. Try to get 4 sets of: Pull Ups – 5, Dry Docks – 20, Big Boys – 20, Diamonds – 10. Mosey to front parking lot for Mary.
MARY: All X25 – Flutters, Hello Dolly, Freddy Mercury, Rosalittas, Box Cutter. Mosey back to COT for cool down stretch.
ANNOUNCEMENTS: Cannoli run, blood drive
COT: Prayers for FNG StageLeft for his upcoming move, Luka and Vuvazella. Thanks to all the PAX that supported AKA#4.

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Buckets o pain

2023-05-04Leave a comment

QIC: Assassin
When: 2023-05-03
Pax: Assassin, Bitcoin, Cohiba
Posted In: Bushwood

The buckets made a return to another AO since we last saw them at Slowburn.

With a warmup with our friends from Tomahawk we then took off to near the band practice area where we ran all over drawing exercise assignments from three distantly placed buckets o pain.

As the Q, I believe I was the loudest complainer of the morning and I made the whole thing up. Sad. (Looked good on paper.)

Prayers for Luka and DT.

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Apparently it was leg day

2023-05-02Leave a comment

QIC: Peach Stand
When: 2023-05-02
Pax: Assassin, Band Camp, fishstix, N/a, oldbay, Peach Stand, Ruby Slippers, Saw Dust, Triple Lindy
Posted In: The Ballroom

WARMUP:
15x SSH, Produce Pickers, Seal Jacks, Hillbilly Walkers, Imp Walkers
THE THANG: 11s –
station one: hand release merkens with shoulder taps at the top

Travel to station 2 via lieutenant dans

Station 2: American hammer / gas pumper combo

Travel back to station 1 via a run around the parking lot
MARY: we finished right on time
ANNOUNCEMENTS: several around upcoming events – I trust these are covered in the news letter
COT:

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Loops

2023-05-01Leave a comment

QIC: Assassin
When: 2023-05-01
Pax: Anchorman, Assassin, Bass-o-matic, Corruption, crab_cakes, Fogerty, Newk, Pusher, Rebel, Twister, WWL
Posted In: Flight Plan

Some ran the Baxter loop, some rucked.

Prayers for Bass-O’s mom
Prayers for Luka
Prayers for Crab cake’s friend who is having a hard time
Newk has a niece who passed away
Prayers for Atticus’ family on the loss of his dad

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F3 The Fort

Tag: Assassin

Indian Jog

Wally World Loop

Murph prep

We ran

Warming up the Canollis

Wally Work

Wrapping up AKA#4

Buckets o pain

Apparently it was leg day

Loops