Light Pole Work

2024-05-24Leave a comment

QIC: Rebel
When: 05/21/2024
Pax: Barry Manilow, Bass-o-matic, Boogie Down, Fogerty, JCruise, Rebel, Tater
Posted In: The Ballroom

WARMUP: Mosey and did 4-5 exercises
THE THANG: Light pole work. 6 poles
1st – 5 Big Boy
2nd – 10 Plank Hops
3rd – 15 Merkins
4th – 20 Squats
5th – 25 CDD
6th – 30 Flutter

Completed 2x
Mosey to wall and did wall sits, merkins, calf raises.

Mosey back to COT to Mary.

Thank Boogie for the opportunity to lead.

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Not lost, just searching

2024-05-21Leave a comment

QIC: HarryCarry
When: 05/20/2024
Pax: Assassin, Barry Manilow, Bass-o-matic, Bonsai, Boogie Down, Cobra Kai, crab_cakes, Double D, HarryCarry, oldbay, Peach Stand, Shady, sirtophamhat, Sugar Daddy, Wegmans, WWL
Posted In: Flight Plan

Ran loops, original plan was a 1.7mi loop but ended up doing a reverse YMCA route 2x loops. I got 2.8mi in.
Everyone was accounted for.

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Hill Street Nlues

2024-05-21Leave a comment

QIC: Pusher
When: 05/15/2024
Pax: Assassin, B.O.B., Backdraft, Band Camp, Barry Manilow, Bonsai, Cobra Kai, Conundrum, Corruption, Everest, Fogerty, Mainframe, Mark Nestel, Pusher, Rebound, RollOff, Shady, Slash, Twister, Vuvuzela, Wooden Leg
Posted In: Clydesdales

The hills were alive with sound of Pax making a downpainment for the day.

Two options were given:

Hill repeats on Harris Street

Run the length of Harris Street and add more as wanted

All Pax leveraged this moment to “accelerate” into their day as directed by Band Camp.

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4 corners, 3 times = 12 corners

2024-05-17Leave a comment

QIC: Barkley
When: 05/17/2024
Pax: Backdraft, Barkley, Barry Manilow, Bonsai, Conundrum, Crystal Lake, Destiny, F3DaVinci, Flounder, Fogerty, Hurler, JCruise, Joe Lyons (F3 Long Duck), oldbay, Peach Stand, Rebel, Rebound, RollOff, Tesh, Wooden Leg
Posted In: Slow Burn

Airborne stretch
Side straddle hop
Low slow squats
Slowzie

4 corners-Merkins-CDD-Flutters-LBC’s
Mode of transportation: Toy soldiers, 1 burpee in the middle

4 corners-Hand Release-B jacks-heals 2 heaven-hello dollies-1 burpee in the middle

4 corners- 5 burpees at each corner, 1 burpee in the middle
Mode of transportation: High knees

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Flight Plan: “running”

2024-05-13Leave a comment

QIC: Barry Manilow
When: 05/13/2024
Pax: Anchorman, Assassin, Barry Manilow, Boogie Down, Cakeboss, Cobra Kai, Fogerty, oldbay, Sugar Daddy, WWL
Posted In: Flight Plan

WARMUP: no
THE THANG: running
MARY: no
ANNOUNCEMENTS: yes
COT: yes

Looks like we made it,

Barry Manilow

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Kettle Bell Dora pain

2024-05-04Leave a comment

QIC: Wooden Leg, Happy Hour
When: 05/03/2024
Pax: Anchorman, Barkley, Barry Manilow, Boogie Nights, Conundrum, Crystal Lake, Farmers Only, Happy Hour, Kaiser, Liberty Bibberty, Rebound, Retiree, RollOff, Sprocket, Tesh, Wooden Leg
Posted In: 1st f

WARMUP: SSH’s,
THE THANG: 17 man cheese grater. A kettlebell lung walk stopping at stations to do man makers. A 100 A. Hammers, 125 Halo’s, 150 Curls and 200 lawnmower pull Dora while parter ran the PL.
MARY:
ANNOUNCEMENTS: Read your NL.
Jaeger rescheduled. Canola Run
COT: Prayers and appraises. Praise for Children. P and P for new careers and endeavors!

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Running

2024-05-01Leave a comment

QIC: Twister
When: 04/27/2024
Pax: Assassin, B.O.B., Barry Manilow, Bass-o-matic, Double D, Fogerty, Pusher, Sofrito, Twister, Vuvuzela
Posted In: 6at6

WARMUP: no
THE THANG: running
MARY: water
ANNOUNCEMENTS: yes
COT: yes

we counted everyone who launched or participated in COT. Some ran, some are in middle management and had a meeting. I was told B.O.B. was in attendance.

Dave Mustaine is overrated
Alex Skolnick is underrated

Looks like we made it,
Barry Manilow

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The Kingsley Loop LB style

2024-04-24Leave a comment

QIC: Liberty Bibberty
When: 04/24/2024
Pax: Anchorman, Barry Manilow, Cobra Kai, decibelf3, Funhouse, JWOW, Liberty Bibberty, oldbay, Peach Stand, Sofrito, Sprocket, SugarBug, Tesh
Posted In: Clydesdales

WARMUP: None
THE THANG:
Kingsley loop as published in the preblast
MARY: Never showed
ANNOUNCEMENTS:
– trash pickup 4/27
– Rock hill convergence 5/4
– Jaeger 5/11
– Cannoli Run 5/18
COT:
Marriages
Mental health
Families
Kids
Injuries

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2024-04-21Leave a comment

QIC: Change order
When: 04/19/2024
Pax: Anchorman, Assassin, Barry Manilow, Change Order, Flat Tire, Italian Job, J Crews, Pusher, Rebel, Senator Tressel, the Flounder, Twister
Posted In: Slow Burn

Had a more than Moderate workout at Slow Burn on April 19th. All were pushed and got 1% better with Burpees.

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No Legs for Cakeboss

2024-04-19Leave a comment

QIC: Splinter
When: 04/17/2024
Pax: Barry Manilow, Cakeboss, Funhouse, Rainmaker, Ruby Slippers, Shield, Short Sale, Splinter, SugarBug, Wegmans
Posted In: backblasts

WARMUP: SSH, Merkins, Windmills
THE THANG: Pick up Cindy. Carry Cindy to the band lot.
Round 1: 15 curls, then Murder Bunny 10 yards. Rinse and Repeat for the length of the field.
Round 2: 10 Overhead Press, Rifle Carry 10 yards. Rinse and Repeat the length of the field.
Round 3: Starting with 10 man-makers, walk 10 yards, and then decrease by 1 man-maker to the 50-yard line. Then, 10 Swings at every 10 yards to the end.
Take Cindy home and put her to bed.
MARY: Was done at the end of each round until the 6 was in.
ANNOUNCEMENTS: If you can’t find something to do over the next 8 weeks, you’re not trying.
COT: There is a lot going on in the PAX lives. Prays for strength all around.

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F3 The Fort

Tag: Barry Manilow

Light Pole Work

Not lost, just searching

Hill Street Nlues

4 corners, 3 times = 12 corners

Flight Plan: “running”

Kettle Bell Dora pain

Running

The Kingsley Loop LB style

No Legs for Cakeboss