Tag: Assassin

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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SLOW BURNING TABATA…

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WARMUP:
Started with a Mosey to Lowes parking lot, followed with Warm-O-Rama exercises of below,

Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

Mosey to persis for some,

Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl

THE THANG:
Mosey back to the shovel flag for the main course Tabata workout that included 40 second exercise with 15 seconds to switch gears for the next one.

2 sets each alternatively of,
Carolina Dry Docks
LBCs

Plank
Run a Lap

2 sets each alternatively of,
Shoulder Taps
Freddie Mercury

Plank
Run a Lap

2 sets each alternatively of,
Superman
Mountain Climbers

Plank
Run a Lap

2 sets each alternatively of,
Peter Parker
American Hammers

Plank
Run a Lap

2 sets each alternatively of,
Flutter Kicks
Dying Cockroaches

Plank
Run a Lap

2 sets each alternatively of,
Monkey Humpers
Honeymooner

And the clock struck 6…

ANNOUNCEMENTS:
Dam2Dam Fundraiser events

COT:
Prayer Requests
Started the day praying to the Almighty

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Slow Burning Tabata…

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WARMUP:
Started with a Mosey to Lowes parking lot, followed with Warm-O-Rama exercises of below,

Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

Mosey to persis for some,

Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl

THE THANG:
Mosey back to the shovel flag for the main course Tabata workout that included 40 second exercise with 15 seconds to switch gears for the next one.

2 sets each alternatively of,
Carolina Dry Docks
LBCs

Plank
Run a Lap

2 sets each alternatively of,
Shoulder Taps
Freddie Mercury

Plank
Run a Lap

2 sets each alternatively of,
Superman
Mountain Climbers

Plank
Run a Lap

2 sets each alternatively of,
Peter Parker
American Hammers

Plank
Run a Lap

2 sets each alternatively of,
Flutter Kicks
Dying Cockroaches

Plank
Run a Lap

2 sets each alternatively of,
Monkey Humpers
Honeymooner

And the clock struck 6…

ANNOUNCEMENTS:
Dam2Dam Fundraiser events

COT:
Prayer Requests
Started the day praying to the Almighty

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