Tag: Barry Manilow

20 by 10’s at Slow Burn

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Mosey warmup

Exercises in cadence (20) followed by mode of transport, then 10 more IC, run back to starting point
– merkins/lunge walk
– Squats/bear crawl
– Big boys/toy soldiers
– Handrelease merkins/lunge walk
– Cossack squats/bear crawl Big boys
– LBC/high knees
– CDD/lunge
– Monkey humpers/butt kickers
– Etc

Stretch

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substi-Q at the pond

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My boy Poppins blew out his hammy doing something in the shower… sounds wild… so I figured PAX could chase me around for 45 minutes instead.

Pledge at 5:14 brief disclaimer and LFG

Out and back route up main street, right at light, turn around at QT.

Stopped a bout every 1/4 to 1/2 mile for in-cadence exercise escalator style.
Instructed PAX to join in on whatever exercise happening when they arrived

20 SSH IC
Add 5 merkins IC
Add 10 Squats IC
Add 15 OH Claps IC
Add 20 wide arm Merkins OYO
Add 25 LBCs IC
Add 15 Lunges IC

3.5 miles total

Feel better Pop

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BHAG at the Hive

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YHC was making up for a missed Q two weeks ago due to sickness. As I was reviewing previous backblasts, I came up with a Big Hairy Audacious Goal for the workout to circle the entire FMHS while carrying the KB with pain stations along the way. I hadn’t seen it done so that was the plan.

Weather was perfect. Felt like an early Fall and time for college football.

WARMUP:

SSH x 10
Windmills x 10
Merkins x 10
Arm Circles x 10

THE THANG:

With the BHAG of circling the school, which is approximately 1.5 miles, we moseyed stopping (4) times for the following:

21 KB swings
18 Upright rows
15 Goblet squats
12 Curls
9 Tricep extensions
6 Manmakers

MARY:

Finished at the end with a circuit of the following:

LBCs
Flutters

ANNOUNCEMENTS:

Read the newsletter

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Chance of Rain

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WARMUP: IW, HW, Merkins, MC, MNC,
THE THANG:
Thing #1
400M Run
21 Burpees
21 Heels to Heaven
21 Squats

400M Run
15 Burpees
15 Heels to Heaven
15 Squats

400M Run
9 Burpees
9 Heels to Heaven
9 Squats

Thing #2

15 Burpees
15 LBCs
15 Squats
Run 200 meters
15 Burpees
15 LBCs
15 Squats
Run 200 meters

10 Burpees
10 LBCs
10 Squats
Run 200 meters
10 Burpees
10 LBCs
10 Squats
Run 200 meters

5 Burpees
5 LBCs
5 Squats
Run 200 meters
5 Burpees
5 LBCs
5 Squats
Run 200 meters
MARY: No Time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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4 horsemen

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The four Horsemen took to the parking lot at the ballroom. We contemplated rocking but opted not to go that route. We took a little mosey over to the back parking lot did a little warm up with some size straddle hops, Merkins, Moroccan nightclubs and a few other things we proceeded down to the lower parking lot ended up doing a few sets of exercises, Merkins mountain, climbers and shoulder taps the count was 15 did a lap around the playground then squats, monkey Humpers, and calf raises another lap big boy set up American hammers and flutters another lap and finish up with size straddle hops overhead collapse in Moroccan night clubs we headed back up For some bench work. Ended up with some derkins, dips and Irkens mosey over to the wall and sits up the steps down the steps, checked out the track. It was open. Headed back to COT that’s Mary close things out. All was good.

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Minnow Pond – 8/21/25

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17 at Minnow Pond for 3.5ish miles and a bounty of plank jacks, HR merkins, jump squats, and flutters. Route: Confederate, Country Club Dr, Academy, Monroe White, repeat 2x.

My message: Who is watching you? Is it someone younger? Older? What would they say about you? Are you leading by example? Are you leading through your words?

Thanks for the opportunity <@U686LEPLH> .

<@U03066JLPM0> <@U038GMXLKFC> <@UGND8G4TD> <@U02DKM63B7B> <@UJKGM3VKJ> <@UMB4FRCMA> <@U08GGTLHL> <@U038UMUEB29> <@U5DKASDQU> <@U5RTPS4M8> <@U6AS1MBPG> <@UMRNJ46AW> <@U04M7P605SM> <@U01NGHPR2HW> <@U01BA80UZCY> <@UST30T7FF>

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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It Just Running

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WARMUP: None
THE THANG: Trail Running – no idea where they went, Rucker again no idea, Runners were supposed to go via the Candy Cane forest, gumdrop lane, past the goat house, up a hill to the old mill, downtown and back on danger highway
MARY:
ANNOUNCEMENTS:
COT: we prayed for those who
are suffering and ill in particular DD and Spouse and Badlands

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Brought to you by the number 14

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Shared a quick message that we are not at the center of our universe. I’ve had lots of changes come my way in 2025 (some expected & some unexpected) and my decision making was made easier when I realize that I needed to put my faith and family first.
WARMUP: Merkins, squats, HWs, LBCs. All IC & reps of 14. Why 14 asked Bass? Because I wanted to honor the most recent win streak by the best team in MLB, my MILWAUKEE BREWERS!
THE THANG: jog to the track to find the gate locked. Guess we’ll have to pivot to some Lightpole fun. Run to first lightpole, do 10 merkins. Run back to startex. Run to 1st, do merkins, then 2nd light pole for 10 Bombjacks. Back and forth including squats at 3rd, LBCs at 4th, run to 5th. Then reverse the order and do the ladder again.
MARY: no time
ANNOUNCEMENTS: Invergence coming up, Bethel men’s shelter
COT: prayers for healing for families including Double D’s M.
Short Sale out

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