Set your Goals…then crush em!!

WARMUP:
Dynamic warmup with running, lunges, karaoke, shuffling to various locations and performing various exercises
Side straddle hops
Hill Billy walkers
Merkins
Low slow squats
LBCs
Hello Dolly’s
Derkins
Dips
Step Ups

THE THANG:
Up and down hill at main entrance
Accumulating exercises ever stop
1 Merkin down the hill
1 Merkin 2 big boys up the hill
1 Merkin, 2 Big boys, 3 plankjacks down the hill

Get the idea

4 full squats
5 burpees
6 Wide Arm Merkins
7 SSHs
8 Flutters
9 Jump Squats
10 Donkey kick
MARY:
ANNOUNCEMENTS:
COT:

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Pax fully scattered

WARMUP: light stretching and mumblechattering
THE THANG: munn to harris to spratt to 160 to COT – also ruck and trail options
MARY: nope
ANNOUNCEMENTS: newslettery things
COT: for sure

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Go run somewhere

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

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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Pull up your zipper

WARMUP: run to old Hardy’s and do something while waiting for the six
THE THANG: the zipper run to Elliot street turn right. Run to Unity turn left. Do 10 merkins and 15 squats run to pine turn right and repeat till you run out of time.
MARY: nada
ANNOUNCEMENTS: to many to list. Call pusher
COT: prayers and praises.

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Halloween Treatin’ me and the boys of ballroom went trick or treating

WARMUP: stretch, dynamic movements, ssh, windmill, cherry pickers, mtn. climbers, various shoulder work
THE THANG: Lt. Dans followed by merkins and Freddie mercury
Mosey to bridge 11s 1-ccd, 10 bomb jacks, 2/9, etc.
MARY:
ANNOUNCEMENTS: bbq on Nov 10, golf in December
COT:prayers- interview for Ryan, healing for Ginny, mental health and Israel.

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Rocktober Finally at SlowBurn

Mostly old guys at SlowBurn. Effort was acceptable for SlowBurn, but poor at best. Attention to detail was poor at best.

There were 10 counts
There were options to modify down (and they were clearly used)
You vs. You gents

Anywho, some busted their butt, well done.

opening band (reps of 10-12 unless stated otherwise:
mosey
low slow squat
imp walker
hillbilly walker
2 flying squirrel OYO
flutter
side S hop (really? this is where you modify)
shoulder tap
calf raises
2 flying squirrel
peter parker
lbc
hand release merkin
overhead clap
2 flying squirrel

the headliner:
6 boards
6 exercises on each (repeat until end of song)
6 songs

musical interlude:
Prong, Non-Existence
5 flying squirrel
20 OH claps
5 burpees
20 mor night club
10 plank jacks
10 imp walker

musical interlude:
Static-X, Sweat of the Bud
15 low slow squat
15 merkins
15 jump squats
15 HR merkins
15 sumo squats
15 carolina DD

musical interlude:
Helmet, Unsung
10 BB sits
10 shoulder taps
20 lbc
10 mtn climbers
10 lunge
10 scorpion DD

musical interlude:
The 69 Eyes w/ Wednesday 13, The Last House on the Left
10 monkey humpers
10 flutter
10 hillbilly walker
10 hello dolly
10×3 calf raisies
20 lbc

musical interlude:
Gojira, Stranded
5 donkey kicks
5 burpees
5 inchworm merkins
5 burpees
5 bomb jacks
5 burpees

musical interlude:
Hatebreed, I Will Be Heard
10 squats
10 lbc
10 side s hop
10 merkins
10 imperial walker
10 dying cockroach

Thanks to Peach Stand to lead at the best AO. Yes, I said it.

Looks like we made it,

Barry Manilow

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Ballroom Blitz

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

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92’ music tour

WARMUP: Mosey around the restaurants to take in the fresh air followed by 9’s & 2’s of everything.

THE THANG: Small Deck of Cards with #’s 2, 9 & Aces ♠️♣️♥️♦️ followed by a traditional DORA.

MARY: 2 minutes of Mary

ANNOUNCEMENTS: All the events coming up in the Fort-Adopt a HWY, Poker Tournament, Bourbon tasting. RYNL

COT: Prayers for our 4 legged friends health🐶 🐱 & PAX that have returned after IR.

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