Tag: Badlands

Extra Thanksgiving Pounds

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See the route posted in the comments below- 2 loops completed for almost 3.5 miles total. Majority of pax were given 2lb weights to hold in each hand. At each point of the “T”, pax completed 15 SSHs, 10 lunges (single count), and 5 burpees – all exercises completed whilst holding aforementioned weights. 10-12 sets completed.

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when you can’t run you walk

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WARMUP: we listened to the disclaimer from Poppins
THE THANG: we waddled to Sutton and back and discussed the 53+ miles Maximus did during the 12 hr Hagler event. The 31 miles YHC did during the Spartan Ultra. And the table that Badlands wrestled with that broke his knee. There was an Anchor man flyby.
MARY: we did do some merkins before nameArama
ANNOUNCEMENTS:
COT: greatful for F3 being nationwide to keep me accountable during work (mammon) trips.

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Snarky Title Here

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WARMUP: We warmed up by no one reading the backblasts
THE THANG:
We do this for the stats
MARY: No chicks
ANNOUNCEMENTS: If more than one person comments on this backblast without being prodded by Band Camp I will buy him lunch
COT: The 5th Core Principle

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Google it…

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I promised a workout that was simple yet effective… and that was my plan.

Also No Burpees!!

Started with an extended mosey to the “Badlands” Library. There’s even a book named in his honor there!

After that Moseyed to the corner in between First Watch and Cyclebar.

Did 20 HR Merkins and 20 Toe Touches. Then ran up to 160…turned right… turned right again then made another right… ending right back where we started for just about a .25 loop.

Then we did 19 Hr Merkins and 19 Toe touches.

So the plan was to continue the loops reducing the reps by one each time.

So at this point it became a you Vs. you. 33 minutes later…everyone was well over 3 miles and had their fill of merkins.

Simple… effective… Ocham’s Razor.

Thanks for the opportunity! Always appreciate the chance to start 1-0.

👊👊👊

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Sweet Sixteen at Sweep the Leg

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Big crowd on a Monday morning..clown car arrived early from the far reaches of Catawba Ridge. Simple 1+ mile route around the connecting parking lots with four stations. First lap was done backwards so the greyhounds could get out front.
Stop #1 – End of street near Velux, exercises Lunges and jump squats (10 each)
Stop #2 – End of street half way down big hill to school, exercises, CDDs, Plank jumps (10 each)
Stop #3 – Bank parking lot, exercises, Heals to heaven, flutters (10 each)
Stop #4 – Near Pet Supply Plus, exercises, Mike Tysons, Squat Thrusters (10 each)
Most got in 3 laps
Great job this morning.

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Entry Level Sweeping

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WARMUP: STL has no warmup. STL needs no warmup.
THE THANG: Run to Emory/Helton for an easy loop to where these two streets meet again.
At the top upper abs, 10 LBC, and 10 elbow to knee on the six
At the bottom, 10 leg lifts and 10 flutter.

Simple. Effective
MARY: We run until it’s over
ANNOUNCEMENTS: D2D is coming. Fundraisers are everywhere. Contribute if you can.
COT:

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14 STL Runners and 2 VA Ruckers for minimum plus miles and merkins

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WARMUP: SSH x30, Windmills x10, M. Nightclubs x10, Plank, Parker Peters x10, Plank, Peter Parkers x10, broga poses to stretch legs. Mosey around the Long Loop.
THE THANG: Short Loop in the Earth Fare parking lot, each corner complete exercise. 1st corner = 10 Merkins. 2nd corner = 10 Mountain Climbers. 3rd corner = 10 CDDs, 4th = 10 Flying Squirrels. Next complete a hot lap on the long loop, up to 160 take the sidewalk to the east entrance of Earth Fare, proceed at a fast pace around the back of Earth Fare. I believe the short lap + long lap was about a half a mile.
MARY: 10 American Hammers
ANNOUNCEMENTS: Litter pickup on Hwy 21 this Saturday. 2.0 friendly. Gloves, bags and litter picker sticks will be provided. Please read your newsletter for the details.
COT: Praise for those participating in SoberOctober and Battlebot for leading. Prayers for our Wives. Thank you Badlands for your leadership at this awesome AO and for leting me lead today. Video evidence may follow.

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What’s your 5k pace?

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WARMUP: Mosey to the School
THE THANG: alternate loops. Short loop at 5k pace, long loop at normal pace. After each loop 10 Merkins, 15 Dips, 10 Step Ups, 20 LBCs
MARY:
ANNOUNCEMENTS: Read your Newsletter
COT: Prayers were spoken and unspoken.

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STL

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WARMUP: Mosey to Bank. 5 burpees OYO, 24 SSH, Mosey to Brayden
THE THANG: Brayden Loops. Start with 5 burpees. 10 Squats, 15 flutters, double count, half way through loop 10 merkins, finish loop. Rinse and repeat until time. 4 miles
MARY:
ANNOUNCEMENTS:
COT:

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