Zipper Deconstructed Burpees

2024-04-18Leave a comment

QIC: OldBay
When: 04/18/2024
Pax: 38 Special, Barry Manilow, Bonsai, Crystal Lake, Cyclops, Joe Lyons (F3 Long Duck), oldbay, Shady, Slash, Wegmans
Posted In: Minnow Pond

WARMUP:
Run up to old Hardee’s parking lot. 10 SSH

THE THANG:
Zipper. For every road we headed east on, we did 10 squats at the start, 10 merkins when we crossed Springs, and 10 bomb jacks at the end. For the west-bound trip we did burpees when we crossed Springs (1, then 2, then 3, then 4). We were movin’ this morning. 3 pax got in 4+ miles.

Got back to COT in time to make one sprint up Massey.

MARY:
Flutters
American Hammers
We ended just a shade after 6am, and LongDuck wanted a refund of the extra few seconds we went over. The check is in the mail.

Great work done by all. FunHouse, thanks for the opportunity to serve.

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Block Burpee Blast @ Ring of Fire

2024-04-16Leave a comment

QIC: Wooden Leg
When: 04/10/2024
Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Battle Bot, Bitcoin, Boogie Down, Cakeboss, chickenhawk, Cyclops, Double D, Farmers Only, Fogerty, Happy Hour, HarryCarry, Joe Lyons (F3 Long Duck), JWOW, Kaiser, Liberty Bibberty, oldbay, Peabody, Peach Stand, Pusher, Rebel, Saw Dust, Shield, Short Sale, Sofrito, Splinter, SugarBug, Tiller, Time Machine, Trucker, Wegmans, Wooden Leg
Posted In: 1st f

WARMUP: The Usual
THE THANG: Block and burpees
MARY: Run the hill
ANNOUNCEMENTS: Newsletter
COT: Cake Boss send off

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Super 7 and a Burpee Mile

2024-04-16Leave a comment

QIC: Short Sale
When: 04/16/2024
Pax: Backdraft, Barry Manilow, Bitcoin, Boogie Down, Short Sale
Posted In: The Ballroom

WARMUP: extended warmup with the usual suspects
THE THANG: mosey to the back wall of the school for some wall sits/exercises. Then to the track for the Burpee Mile= stop at 3 spots along the track & do 3 then 6 then 9 Burpees. Rinse & Repeat for 4 loops. Stole idea from . #crowdpleaser
Finished up with Jack Webb
MARY: no time
ANNOUNCEMENTS: Jaeger, Amrap 4 Autism
COT: great reminder from to reach out to a Pax that you may not have seen in a while.

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Funhouse

2024-04-13Leave a comment

QIC: FunHouse
When: 04/08/2024
Pax: Anchorman, Assassin, Barry Manilow, Funhouse, Wegmans
Posted In: Flight Plan

Funhouse didn’t post a backblast so I’ll just do it I don’t have video he does so I’ll just tag who I ran with the slow guys like Barry Wegmans and Anchorman thanks Funhouse love ya AKA

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Total respect

2024-04-09Leave a comment

QIC: Bass-o-Matic
When: 04/09/2024
Pax: Barry Manilow, Bass-o-matic, Boogie Down, Curious George, Fogerty, Sparkplug
Posted In: The Ballroom

Since we are all respectable and it was raining we stayed dry under the awning.

WARMUP: SSH, Moroccan night clubs, overhead claps, windmills, imperial and hillbilly walkers. Mosey around the big circle
THE THANG: One minute of 3 exercises with a lap between 6 exercises. Sets of 10 each for 1 minute. Burpees, SSH, overhead claps rest, hello dolly, dips, monkey humpers-run- plank jax, Amer hammers, squat jumps, rest, seal jax, flutters, lunges-run- CDD, mtn climbers, LBCs, rest, squats, merkins, SSH – run. Repeat until 5 min left
MARY: flutters, hello dolly, LBCs, gas pumpers, Amer hammers, weezy Jeff, Freddy mercs
ANNOUNCEMENTS: litter pickup 4/27
COT: prayers.

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