Tag: Barry Manilow

Hills hills hills

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WARMUP:
THE THANG: Run over to the school
Run hill repeats back and forth from school to bank parking lot, 10 merkins and 15 squats at each stop
MARY:
ANNOUNCEMENTS: read your newsletter
COT:

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Real or imagined?

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WARMUP: mosey to the bus loop- various exercises I/C and 5 burpees – just because….
THE THANG: 12’s – running the bus loop pax did burpees at the entrance and squats at the top of the loop. Maximus was king

PAX did abs until the six was finished.

Mosey to the band lot starting at the south goal line:

Bear crawl to the 20 – then 20 shoulder taps

Lunge walk to the 40 – 15 squats OYO

NUR to the 20 – 5 kracken burpees OYO

Bear crawl to goal line to finish in time for COT

MARY: nope
ANNOUNCEMENTS: yes
COT: 5th core principle

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How do you tackle a Mountain….

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WARMUP: Mosey
THE THANG:
Mosey heart attack hill path to beach club to trail through Lake Shore to stairs behind AO

3.48 miles with couple stops for squats and hillbilly walkers

Took full 65mins
MARY:
ANNOUNCEMENTS:
Read newsletter and sign up for everything
COT:
Tackle your problems 1 step at a time
With Sky Q leading you and your brothers coming alongside you. Your circle matters when dealing with life.

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Whiteville Christmas lights

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WARMUP: none
THE THANG: run to downtown go through whiteville park up and over to cvs on Steele street all the way to Williamson street turn right work way back to Panera.

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Only 11 on Black Friday?

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WARMUP: Intro and then mosey to the Lowes parking lot for warm ups. MNC, Produce Pickers, Windmills. Mosey to another corner of Lowes for Up and Down Dog, plank stretches and Mountain climbers. Continued to the Thang.
THE THANG: Four Corners. Round 1- 12 Big Boys then bear crawl, 12 Big Boys then nur, 12 Big Boys then crawl Bear, ended with 12 Big Boys then run.
Round 2- 12 flying Squirrels then Karaoke, 12 flying Squirrels then nur, 12 flying Squirrels then Karaoke, finally 12 flying Squirrels then run.
Message: asked everyone to say what they were thankful for on Thanksgiving.
Ran to the back of the building where Empire is located for some wall sits, balls to the wall and more wall sits. Ran back in front of F45 for some monkey humpers then back to COT for Mary.
MARY: Flutters, hammers, Burpees, MT with Wine Makers and lbc.
ANNOUNCEMENTS: Golf, D2D, Party and team competition
COT: Prayers for family, marriages and those traveling.

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27 – ALL of them were there

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WARMUP: mosey to the high school gym parking lot for:
Windmills x 10 (d/c, i/c)
Cherry pickers x 10 (i/c)
Imperial walkers x 10 (I/c)
Hillbilly walkers x 10 (I/c)
Seal jacks x 15 (I/c)
Plank
Down dog, walk dogs
Merkins x 10 (I/c)
Should taps x 10 (I/c)

Hand off to warning track for the main event

THE THANG:

Light poles are the Diamond
4 rounds
Home base – pole 1 – 5 burpees
1st base – pole 2 – 10 Bobby hurleys
2nd base – pole 3 – 15 LBC’s
3rd base – pole 4 – 20 merkins

Mosey to hill out to Munn road
Partner DORA – partner 1 runs, partner 2 does exercises and then flapjack
100 – Shoulder Taps
200 – LBC’s
300 – squats

On to the high school wall for BTTW.  Holding for an excessive period of time.  Once time was called pax moseyed to COT

MARY: Time for one minute of flutters.
ANNOUNCEMENTS: yes
COT: 5th core principle

Warning Track and YHC were given AAR’s and pax were dismissed after COT.

Always a privilege to see an accelerating HIM rise at The Coach’s Box.  T-Claps Warning Track.

👁️

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Smokin Ballroom

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Hillbilly Walkers, Strawberry Pickers
THE THANG: Cheese Shredder,
The following exercises were done in groups of 3 with 10-15-20 rep counts: Dips, Plank Jacks, Mountain Climbers, Squats, Step Ups, Calf Raises, Merkins, Derkins, and Carolina Dry Docks. After each round we ran around the parking lot.
MARY: American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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FlightPlan:Running with purpose

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WARMUP: say hello and set your watch
THE THANG:
Run down 160 to left at Baxter Bubble mushroom pool
Do loops around Berkshire and run back
MARY:
Touch your toes

ANNOUNCEMENTS:
Attend all fundraising events
COT:
Don’t mess with Gears efficiency as he runs a tight ship
Prayers and Praises 🔥👆🏻

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