Tag: Assassin

Rome if you want to

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Rome is the city of 7 hills. In Roman fashion, the Pax did 7 hill repeats on White St.

WARMUP:
Mosey out of WEP to first parking lot for SSH, Windmills, Cherry Pickahs.

Mosey to upper parking lot near White St. doing butt kickers, high knees, karaoke, Toy Soldier, Lunge, Burpee Broad Jumps, Bear crawl.

THE THANG:
2 rounds of 4 stations w 3 exercises each.

Every time a station is completed, run down and back up the hill on White St.

Station 1 – 25 reps

  • Merkins
  • Scorpion Dry Docks
  • Shoulder Taps

Station 2 – 30 reps

  • LBCs
  • Fluttahs
  • Box Cuttahs

Station 3

  • Mtn Climbers
  • Peter Parkers
  • Plank Jacks

Station 4

  • Squats
  • Calf Raises
  • Bomb Jacks

MARY: Throughout

ANNOUNCEMENTS: Bethel on Th, stuff the bus on Sat, CRI serving widows on 9/5 and response training later in Sept

COT:
Prayers for aging parent w new diagnosis, recent accident, CRI responders continuing to serve in hard situations, 2.0 traveling abroad, 2.0 recovering from wisdom teeth being pulled, smooth return to school for all.

Praise for Assassin’s new grandson!

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Backblast for the Slackers

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WARMUP: meet and greet
THE THANG: run through the bubble
MARY: was a fine girl
ANNOUNCEMENTS: Rob says USC is different than Southern California
COT: pray more worry less

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it rained, still running

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WARMUP: it was raining
THE THANG: some did 3.2, some did 6, some did 15
MARY: does not go out in the rain
ANNOUNCEMENTS: generally, yes
COT: yes, COT was very nice

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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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