Buckets of sprints

2023-12-19Leave a comment

QIC: Assassin
When: 2023-12-19
Pax: Assassin, Boogie Down, HarryCarry, Tater
Posted In: The Ballroom

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.

TClap |

Baxter Loops

2023-12-18Leave a comment

QIC: Fogerty
When: 2023-12-18
Pax: Assassin, Backdraft, Barkley, Barry Manilow, Bass-o-matic, Cobra Kai, crab_cakes, Fogerty, Gekko, Joe Lyons (F3 Long Duck), Mainframe, oldbay, Peach Stand, Rebel, Rebound, Shady, Sugar Daddy, Twister, Wooden Leg, WWL
Posted In: Flight Plan

WARMUP: Route Discussion
THE THANG: Run – Walk – Run
MARY: none
ANNOUNCEMENTS: Plenty
COT: Oh yes

TClap |

Wally World loop for Xmas presents

2023-12-11Leave a comment

QIC: Bonsai
When: 2023-12-11
Pax: Assassin, Barkley, Bonsai, Cobra Kai, crab_cakes, Crystal Lake, Cyclops, Double D, Esso, Joe Lyons (F3 Long Duck), oldbay, Rebound, Short Sale, Vuvuzela, WWL
Posted In: Flight Plan

WARMUP:
THE THANG:
Wally World loop for 4.5, some ran more, some ran all of it and some ran less.
MARY:
ANNOUNCEMENTS:
COT:

TClap |

There and back again, a runner’s tale

2023-11-27Leave a comment

QIC: Peach Stand
When: 2023-11-27
Pax: Anchorman, Assassin, Backdraft, Bass-o-matic, Bonsai, Cakeboss, chickenhawk, oldbay, Peach Stand, Wegmans, White Lightning, WWL
Posted In: Flight Plan

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!

TClap |

Go run somewhere

2023-11-06Leave a comment

QIC: Bass-o-Matic
When: 2023-11-06
Pax: Assassin, Barry Manilow, Bass-o-matic, Cobra Kai, Corruption, crab_cakes, Cyclops, Gekko, oldbay, Peach Stand, Pusher, Sugar Daddy, WWL
Posted In: Flight Plan

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.

TClap |

Mr October

2023-11-05Leave a comment

QIC: Double D
When: 2023-10-02
Pax: Anchorman, Assassin, Band Camp, Barry Manilow, Cakeboss, chickenhawk, Corruption, crab_cakes, Double D, Esso, Fire Marshall Bill, Maximus, oldbay, Peach Stand, Pusher, Shady, Slash, Sprocket, Twister, Wegmans, WWL
Posted In: Flight Plan

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!

TClap |

Running AO

2023-11-01Leave a comment

QIC: Assassin
When: 2023-10-30
Pax: Anchorman, Assassin, Cakeboss, chickenhawk, Cobra Kai, Cyclops, Dojo, oldbay, Peach Stand, Sprocket, Twister, WWL
Posted In: Flight Plan

12 ran down Market Street and back and really, really enjoyed it. Thanks to myself for the opportunity. I get to.

TClap |

SLOW BURNING TABATA…

2023-10-31Leave a comment

QIC: Bitcoin
When: 2023-10-20
Pax: Assassin, Bitcoin, chickenhawk, Flounder, Mark Nestel, oldbay, Peach Stand, Pusher, Sprocket, Twister
Posted In: Slow Burn

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

TClap |

Slow Burning Tabata…

2023-10-25Leave a comment

QIC: Bitcoin
When: 2023-10-20
Pax: Assassin, Bitcoin, chickenhawk, Flounder, Mark Nestel, oldbay, Peach Stand, Pusher, Twister
Posted In: Slow Burn

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

TClap |

Ballroom Blitz

2023-10-17Leave a comment

QIC: Barry Manilow
When: 2023-10-17
Pax: Anchorman, Assassin, Barry Manilow, Boogie Down, Cakeboss, Drop Thrill, Twister
Posted In: The Ballroom

Name the band and album
7 is a lousy number, that is what you get when JWOW is leading another AO
We still had 6 good looking old guys, respect
Exercise effort was 77.14286% overall
Mumble chatter was excessive
Thanks for coming Twister (not related to the mumble chatter comment)

This:
(reps were primarily in the moderate range, 10-12ish)
disclaimer
mosey
imperial walker
LBC
windmill
shoulder taps
OH claps
gas pumper (yes Twister, the gas pumper)
MOR NClub
LSS
merkin
hillybilly walker
dying cockroach
monkey humper
mosy-ish walk-ish to the row of street lights
squat
toy soldier to next light
squat
carolina DD
toy soldier to next light
squat
carolina DD
BB sits
toy soldier to next light
squat
carolina DD
BB sits
imperial walker
toy soldier to next light
squat
carolina DD
BB sits
imperial walker
HR merkins
toy soldier to next light
squat
carolina DD
BB sits
imperial walker
HR merkins
SS hop
walk it out to the next light
travolta
butt kicker to next light
travolta
hello dolly
butt kicker to next light
travolta
hello dolly
calk raise x 3
butt kicker to next light
travolta
hello dolly
calf raise x 3
scorpion DD
butt kicker to next light
travolta
hello dolly
calf raise x 3
scorpion DD
MOR NClub to next light walking
travolt
hello dolly
calf raise x 3
scorpion DD
MOR NClub
dips on the curb
walk to the next light
Mahktar N’Diayes

Back to COT
Thanks for the opp Boogie

Looks like we made it,

Barry Manilow

TClap |

F3 The Fort

Tag: Assassin

Buckets of sprints

Baxter Loops

Wally World loop for Xmas presents

There and back again, a runner’s tale

Go run somewhere

Mr October

Running AO

SLOW BURNING TABATA…

Slow Burning Tabata…

Ballroom Blitz