SlowBurn: Smaller Bites gets the job Done!

2024-01-06Leave a comment

QIC: CakeBoss
When: 2024-01-05
Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Cakeboss, Cheddah, decibelf3, Destiny, Hurler, JWOW, Peach Stand, Rebel, Senator Tressel
Posted In: Slow Burn

WARMUP:
SSHs
Mosey to Hotel Parking Lot
Hill Billy Walkers
Low Slow Squats
Chased by Po Po
Mosey to Burger King Lot
Imperial Walkers
THE THANG:
First set of 3 exercises to be completed 3 times
10 Under the Fence/Wire
15 Jump Squats
25 LBCs
Mosey to Chickfilet
10 Inch worm diamond merkins
15 V Ups
25 Sumo Squats
Mosey to Persis (Indian Restaurant)
10 Shoulder Tap Merkins
15 Dying Cockroaches
25 Dips

MARY:
Wall Sit while PAX Bearcrawl to curb and plank and wait for 6
15 Leg Lifts
15 Feddys
15 Ankle Touches

ANNOUNCEMENTS:
Read Newsletter and Sign up for D2D Bar

COT:
Back to School, Prayers for new jobs and traveling

New Year Goals are sometimes large and the way to accomplish them is by focsuing on smaller wins each day by being the best MAN you can be.

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SlowBurn: Smaller Bites gets the job Done!

2024-01-06Leave a comment

QIC: CakeBoss
When: 2024-01-05
Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Cakeboss, Cheddah, decibelf3, Destiny, Hurler, JWOW, Peach Stand, Rebel, Senator Tressel
Posted In: Slow Burn

MARY:
Wall Sit while PAX Bearcrawl to curb and plank and wait for 6
15 Leg Lifts
15 Feddys
15 Ankle Touches

ANNOUNCEMENTS:
Read Newsletter and Sign up for D2D Bar

COT:
Back to School, Prayers for new jobs and traveling

New Year Goals are sometimes large and the way to accomplish them is by focsuing on smaller wins each day by being the best MAN you can be.

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No SSH

2024-01-04Leave a comment

QIC: Band Camp
When: 2024-01-03
Pax: Backdraft, Badlands, Band Camp, Bass-o-matic, Cobra Kai, Everest, Falcon Crest Ryan_F, Funhouse, Gekko, Jekyll, Joe Lyons (F3 Long Duck), Masterpiece, Rebound, RollOff, Shady, skipper, Vuvuzela
Posted In: Clydesdales

WARMUP: Naw, but maybe we should? Warming up is good
THE THANG: Run
MARY: No
ANNOUNCEMENTS: Yes
COT: Check

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What’s that smell? Sewer gas…

2024-01-04Leave a comment

QIC: Bass-o-Matic
When: 2024-01-04
Pax: Bass-o-matic, Mainframe, Nasa, Rebel, SugarBug
Posted In: The Ranch

WARMUP: windmills, imperial walkers, hillbilly walkers, SSH. Run to guardrail and do dips. Run to school entrance do step ups and 10 derkins. Run down hill to light pole for more fun.
THE THANG: Tabata is the flavor 45 seconds of exercise 15 seconds of rest. 4 exercises per set SS hops, plank jacks, squats, and American hammers. 1 minute rest with 5 burpees included. 2 rounds then 2 rounds of mtn climbers, seal jacks, monkey humpers, and LBCs. 1 min. Rest with 5 burpees. Last 2 rounds pax choice rebel picked merkins )no surprise there), Nasa Flutters, Sugarbug CDDs and Mainframe jump squats. Mosey back to COT for a little Mary.
ANNOUNCEMENTS: jekyll thing, D2D bar other stuff

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Not so moderate

2024-01-02Leave a comment

QIC: Grinder
When: 2024-01-02
Pax: Bass-o-matic, Boogie Down, Grinder
Posted In: The Ballroom

WARMUP:
– SSH / CP / IW / walk to hill with sandbag, various modifications along the way
THE THANG:
– the hill: PAX with sandbag up the hill and down, other PAX do various exercise, rinse+repeat, back to COT
– tabata: 45+15 sec x4 = 1min with 1 min “rest” consisting of 5 burpees. exercises: squats, MC, wildcard, LBC. 4 sets of above
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Out and Back

2024-01-01Leave a comment

QIC: Fogerty
When: 2023-12-30
Pax: Barry Manilow, Bass-o-matic, Change Order, Fogerty, Masterpiece, Paint Can, Pusher, RollOff, skipper, Twister, Vuvuzela
Posted In: 6at6

WARMUP: Route discussion
THE THANG: out and back to QT (Springfield Pkwy). 3 out and 3 back
MARY: Stretching
ANNOUNCEMENTS: Yes
COT: Even Better

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12 Days of Christmas

2023-12-29Leave a comment

QIC: Rebel
When: 2023-12-22
Pax: Anchorman, Bass-o-matic, Bonsai, Boogie Down, decibelf3, Fogerty, fresh prince, Hurler, Mark Nestel, oldbay, Peach Stand, Rebel, Senator Tressel, Short Sale, SouptoNuts, SugarBug
Posted In: Slow Burn

Warm up loop around Lowes with exercise stops. Got back for 12 Days of exercise. Goal was to go through 6 take a lap around building and finish last half. After completed started day 12 and got back to day 10.

1 – Flying Squirrel
2 – monkey Humpers
3 – Diamond Merkins
4 – Big Boy
5 – Squats
6 – CDD
7 – Lunges each leg
8 – American Hammers
9 – WAM
10 – LBC
11 – SSH
12 – Merkins

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Christmas Convergence

2023-12-28Leave a comment

QIC: CakeBoss, SouptoNuts, Sprocket
When: 2023-12-23
Pax: Anchorman, Badlands, Band Camp, Barkley, Barry Manilow, Bass-o-matic, Bonsai, Bubbles, Cakeboss, Clickbait, Cohiba, Connor Myers, Copperfield, Cornerstone, Cubbie, Cyclops, darkhelmet, decibelf3, ditch witch, Double D, Drop Thrill, Duo, Esso, fishstix, Fogerty, fresh prince, Gekko, Grinder, Half Shell, HarryCarry, Headspin, Huffy, Hurler, Italian Job, JCruise, JWOW, Mainframe, Mark Nestel, Mark Twain, Masterpiece, Maximus, Mongoose, Mr Pibb, Ölaf, oldbay, Pusher, Ridge, Senator Tressel, Shady, Shark Bait, Shield, Short Sale, skipper, slapshot, Slash, Slow Jams, Sofrito, Solo, SouptoNuts, Spider-Man, Sprocket, Stang, Straight Up, Tapout, Thunder, Tootie, Vuvuzela, Warning Track
Posted In: Convergence

WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area

Sprocket thang at the grass field: Wheel Spoke

Center Hub: 5 burpees

Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub

Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub

Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub

Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub

After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.

MARY: None

ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer

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When I run you run

2023-12-23Leave a comment

QIC: Shady
When: 2023-12-13
Pax: Band Camp, Barkley, Barry Manilow, Bass-o-matic, Corruption, decibelf3, Esso, Fire Marshall Bill, Masterpiece, Pusher, Rebound, RollOff, Shady, slapshot, Slash, Twister, Vuvuzela, Wegmans
Posted In: Clydesdales

WARMUP: cmon man
THE THANG: downtown FM, through whiteville park (go to back for 5 miles, cut over streets for 4 mile range), go down by Footloose, down academy, back 160 to COT.
MARY: please
ANNOUNCEMENTS: lots
COT: of course! 5th core principle!!

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Old School Kingsley Route

2023-12-21Leave a comment

QIC: Fogerty
When: 2023-12-21
Pax: 38 Special, Anchorman, Backdraft, Band Camp, Barry Manilow, Bass-o-matic, Cakeboss, Fogerty, Funhouse, Italian Job, Maximus, Ölaf, oldbay, Peach Stand, Pusher, Shady, Slash, Stang, White Lightning
Posted In: Minnow Pond

WARMUP: Pledge
THE THANG: Out and Back with Merkins
Kingsley loop was an optional add-on.
MARY: Yes – 3 mins
ANNOUNCEMENTS: Clave Boss:10k/5k Dam2Dam sign up :
COT: Worth the wait

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F3 The Fort

Tag: Bass-o-matic

SlowBurn: Smaller Bites gets the job Done!

SlowBurn: Smaller Bites gets the job Done!

No SSH

What’s that smell? Sewer gas…

Not so moderate

Out and Back

12 Days of Christmas

Christmas Convergence

When I run you run

Old School Kingsley Route