Tag: Badlands

Chalk it up

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Nine pax at STL
Basically: run to waypoint, do exercises there, continuing running to next waypoint.
Waypoint 1: shovel flag at Earthfare
Waypoint 2: flags in front of Gold Hill Elem school
Waypoint 3: where fire access road and Dam Rd meet.
At waypoints do: 20 Merkins, 20 LBCs, 20 squats.
Route was waypoint 1, 2, 3, 2, 1, 2, 1 = just at 3.8 miles.

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Funhouse sendoff at the Pond

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WARMUP: ran to Hardee’s, did SSH, planked, ran more. Ran down to city hall building.
THE THANG: 2 exercises at the city hall building, ran down to 4 way stop for 1 burpee (added 1 burpee each time we passed it, then up the hill to the parking lot for the same 2 exercises.

10 pushups (change pushups each time between diamonds, ranger, regular) and 10 double count flutters.

Last added part was to try and push your way up the hills just so you weren’t dialing it in.
MARY: got some hammers in, bicycles, more hammers
ANNOUNCEMENTS: CSPAN style positive vibes to Funhouse!
COT: like all of us when we’re in the flux, we go up and down just like the hills we ran today. Sometimes easier going down the hill, but that push and pull from another guy, and that guy to lean on and talk to when you need it, that’s the goal of leaving no man behind!

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Bank Run

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WARMUP: N/A
THE THANG: Bank Run. 5 Banks on the way up 160 to Gold Hill. Deposit 10 Burpees at each on the way up. Withdraw 15 Squats and 20 LBCs at each on the way back. If done early head down Dave Gibson to the end and do all three exercises. If still done early, hit State Street for all 3 again.
MARY: N/A
ANNOUNCEMENTS: Read Your Newsletter
COT: Praise and Prayer-o-Rama round the circle

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King of the Hill

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WARMUP: Mosey across street to Brayden. Windmills waiting on six
THE THANG: Run down to bottom of Brayden hill. Run up to first street (20 merkins) run back down. Flutters. Run up to second street (15 squats) run back down. Freddy Mercury’s. Run up to top of hill (10 bomb jacks) run back down. Hello Dollys. Run the Brayden loop and return to bottom of hill. Run up to top of hill (5 bomb jacks) back down to second street (10 squats) run down to first street (15 merkins) back up the hill across to COT.
MARY: none
ANNOUNCEMENTS: Christmas party, Bethel Men’s, relief efforts
COT: prayers for healing and those affected by the storm

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No mercy

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WARMUP: N/A – prerun if ya want to
THE THANG:

Pain stations from the flag down to Gold Hill and back to the light poles where we did some light pole work, starting at 2nd pole, one burpee building to 10. Then back to do the pain stations in reverse. We stayed together and did plank work waiting for 6 at each pain station.

Pain station #1 Bank (25 SSH IC)
#2 Culdesac by Dr. Luck (25 Plank Jacks IC)
#3 entrance to Gold Hill (25 Merkins IC)
#4 behind school (25 American Hammers IC)

On way back we did

#4, #3, #2 and #1 but dropped 5 reps off
Then we did #1 and #2 dropping off 5 again and then finally #1 for the last time before heading back to COT, 3+ miles plus a bunch of hill work and a lot of reps! Nice work by all :facepunch:

MARY: 6 count BURPEES IC
ANNOUNCEMENTS: 12 year, bethel
COT: yup

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IPAX recovery?

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Some sore ironpax guys and some ready to take it on tomorrow.

WARMUP: 10ssh ic with rucks on …. first bad choice of the day out of the way at least

THE THANG: rucked around kingsley area with stops every 1/4 mile for merkins/squats

Started with 10 merkins and 0 squats then 9merkins 1 squat etc to 0 merkins and 10 squats

MARY: flutter presses ic

ANNOUNCEMENTS: golf outing and bourbon night. See newsletter

COT: yup

Thanks for opportunity Sofrito

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Smelly Loops

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The smell from Golden Coral has migrated to Sweep The Leg.
Simple route this morning – loops around the parking lot with sprints in the middle. Two stops with exercises: Stop 1 – merkins and squats. Stop 2 – CCDs and lunges 10 reps each

With ten minutes left, the loop was shorten, one exercise at each corner, sprints still in place.

Great job by all.

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Walmart Run

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WARMUP: No warms at STL
THE THANG: Ran from COT to Walmart Automotive. Started with 5 merkins, half the group ran clockwise around Walmart while the other half of the group ran counter-clockwise around Walmart. When the pax met on the other side of the building, they stopped and did big boy situps. Rinse and repeat around Walmart with Merkins and BBS in reps of 5-10-15-20-15-10-5 . After completing, we ran back to COT. Mileage was 3.75 to 4 miles by pax.
MARY: 10 cadence counts of Freddie Mercurys
ANNOUNCEMENTS:
COT: Closed in prayer

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The hump day run(s)

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WARMUP: Rolloff and YHC put in some pre-run miles and Bandcamp ran to the AO from home. Besides that just the standard jaw/mouth warmups aka a lot of mumblechatter

THE THANG: 4ish mile route – head across I77 and take left at QT – take left at 6th Baxter crossing and go down to the YMCA lake trail – pass YMCA and take a right onto Market St to get back up to 160. Make a right and back across interstate to get back to CoT.

Some added the old Kinglsey loop to get closer to 5. Some added some parking lot striders/speed work.

MARY: never heard of her

ANNOUNCEMENTS: newsletter

COT: yup

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