Does this seem familiar?

2024-05-10Leave a comment

QIC: Poppins
When: 05/08/2024
Pax: Bass-o-matic, Cobra Kai, Corruption, decibelf3, Everest, Fogerty, Grout, Kermit, Mark Nestel, Nasa, Poppins, Rebel, RollOff, Shady, Slash, Tinsel, Vuvuzela
Posted In: Clydesdales

WARMUP: 0 SSH
THE THANG:

Parking lot to Munn make left
Down to Harris St. make left
Up hill to Ardrey make left
Down to White make left
Back to Founders
Gazelles add a loop at WEP or loop around old Kingsley to add

MARY:
ANNOUNCEMENTS: something on 5/18 with EYE-talians
COT: yup!

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Slippery when wet

2024-05-07Leave a comment

QIC: Bonsai
When: 05/07/2024
Pax: Anchorman, Bass-o-matic, Bobber, Bonsai, Cakeboss, Cohiba, Cyclops, darkhelmet, Matador, Maximus, oldbay, Rainmaker, Rebel, Sasquatch, Shady, Slash, SouptoNuts, Spectre, SugarBug, Trucker, Wegmans
Posted In: Block Party

WARMUP:
Run up to drug store, cross over and head back to parking lot in front of Springs.
SSH
Windmill
Inch worm merkin
Low slow squat
Squat pulses
THE THANG:
Move up to the sidewalk to the garden with wall

3 rounds
5 each leg Bulgarian split squats
10 step ups
10 derkins

Mosey to stage at WEP
Start down front of stage for 7s
Burpees at the bottom and LBCs at the back of stage.

While jumping the wall, YHC took a spill and scratched up leg pretty bad. Note to self to be careful around stage when it has rained.

Mosey over to playground for 3 rds of the following
5 pull ups
10 merkins
15 swinging crunches
Run lap around playground

3 rds of the following
10 bomb jacks
10 derkins
10 big boy sit-ups
Run lap

Mosey back to COT for a little stretching before 6:00.

MARY:
ANNOUNCEMENTS:
COT:

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Dora & Corners

2024-05-03Leave a comment

QIC: Grout
When: 05/03/2024
Pax: Bass-o-matic, Boogie Down, Destiny, Flounder, Fogerty, fresh prince, Grout, JCruise, Peach Stand, Rebel, Senator Tressel, Tater
Posted In: Slow Burn

WARMUP: Mosey to Tesla Charging Station
25 SSH, 15 Hillbilly Walkers, 15 Windmills, 15 Cherry Pickers, 10 Moroccan Nightclubs
THE THANG:
Thang#1: Dora: 100 Dips, 200 Calf Raises, 300 CDD’s
Partner Ran lap around Parking Lot
Thang#2: Four Corners (all four corners of Empire Pizza shopping center
10 Merkens, 15 Squats, 20 Mountain Climbers, 25 Flutters
4 laps total:
MARY: Lots…………. abs will be hurting.
ANNOUNCEMENTS:
COT:

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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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Ass-less Monday

2024-04-30Leave a comment

QIC: Double D
When: 04/22/2024
Pax: Anchorman, Bass-o-matic, Bonsai, Cobra Kai, Cyclops, Double D, Pusher, Twister, WWL
Posted In: Flight Plan

THE THANG: Hill O Brayden sans Site Q Assassin who was DR.
COT: yes, we all finished 1-0!

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Moderate Manion

2024-04-26Leave a comment

QIC: Badlands
When: 04/26/2024
Pax: Badlands, Bass-o-matic, Boogie Down, F3DaVinci, Fogerty, fresh prince, JCruise, Mark Nestel, Peach Stand, Pusher, Rebel, SugarBug, Twister
Posted In: Slow Burn

Found out this morning that there are some differing opinions of what a moderate AO means…

WARMUP: Disclaim and mosey between Vape shop and Empire. Circle up for SSH, shoulder taps, merkins, mtn climbers all in cadence.

THE THANG:
Manion memorial WOD
(moderate version =slick)

7 rounds
29 LSS (IC)
1/4 mile run

Finished and had about 15 minutes left.

Merkins and overhead clap progression

MARY: assortment of exercises called and led by PAX around the circle

ANNOUNCEMENTS: Canoli Run, trash pick up, rock 10 yr, Jaeger

COT: yup

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Coaches bring out the best

2024-04-25Leave a comment

QIC: CakeBoss
When: 04/25/2024
Pax: Anchorman, Assassin, Barkley, Bass-o-matic, Boogie Nights, Cakeboss, Cohiba, ditch witch, Escargot, Farmers Only, fresh prince, JWOW, RollOff, Twister, Warning Track
Posted In: the coachs box

WARMUP: COP with some SSHs squats merkins, hilly billys and LBCs
THE THANG:
Mosey to FB stadium for pain station 1
Mosey to FM HS sign past tennis courts for pain station 2
Mosey to back of HS bus drop for pain station 3
Mosey to old river view bus drop for pain station 4
Mosey to front of riverview for pain station 5
Mosey to COT
MARY: n/a
ANNOUNCEMENTS:
Cannoli Run
Rock Hill 10yr convergence
Yeager

COT:
Spoke on Q1.10 Prayer
Each pain station had a topic
1) faith: belief in something bigger than self
2) What /What
WHAT will happen when I die?
WHAT does that mean about the way I should live?
3) be prepared for the next thing by communication with Sky Q
4) TAPs: if we say thoughts and prayers we better believe it or else it’s just works
5) Examples of when Sky Q showed up and was an answered prayer

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Fountain of Youth

2024-04-24Leave a comment

QIC: Rebel
When: 04/18/2024
Pax: Backdraft, Bass-o-matic, fishstix, Mainframe, Mark Nestel, Photobomb, Rebel, Trucker, Twister
Posted In: The Ranch

WARMUP: SSH, IW, merkins and other
THE THANG: Dora 2x. First Merkins, LBC, Squat
2nd round – CDD, calf raises, flutter

Run down to bus pick up area and did Merkins and Big Boy start with 1 merkin rollover do 1 BB, then 2 – 11. Run back for COT.

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25 is the count

2024-04-24Leave a comment

QIC: Bass-o-Matic
When: 04/24/2024
Pax: Band Camp, Bass-o-matic, Birdcage, Destiny, Fogerty, HarryCarry, JCruise, Rebel, Time Machine
Posted In: Bushwood

WARMUP: Mosey SSH, windmills, imperial walkers, hillbilly walkers.
THE THANG: do 3 exercises 25 reps each then run
Merkins, dips, derkins, irkins, Peter Parker’s, Parker peters, mtn. Climbers, squats, lunges, calve raises, dry docks, LBCs, flutters, big boys. Maybe a few others.
MARY: Wheezy Jefferson’s , hello Dolly

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Unexpected

2024-04-20Leave a comment

QIC: Farmers Only
When: 04/16/2024
Pax: Anchorman, Band Camp, Bass-o-matic, Battle Bot, Boogie Nights, Cohiba, Cubbie, Cyclops, darkhelmet, Farmers Only, Fogerty, Maximus, oldbay, Peach Stand, Pusher, Rebel, Rebound, Sasquatch, Shady, skipper, Slash, Sofrito, SouptoNuts, Spectre, SugarBug, Tiller, Triple Lindy, Warning Track, Wooden Leg
Posted In: Block Party

WARMUP: yep
THE THANG: Dora hill runs with upper body at the top and lower body at the bottom. Run to print shop. Obstacle course on the bars. Lots of dips, pull ups and pushups.
MARY: 50 flutters with slow merkins
ANNOUNCEMENTS: check your newsletter
COT: praises for everyone coming out

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F3 The Fort

Tag: Bass-o-matic

Does this seem familiar?

Slippery when wet

Dora & Corners

Running

Ass-less Monday

Moderate Manion

Coaches bring out the best

Fountain of Youth

25 is the count

Unexpected