Go run somewhere

WARMUP: stretch
THE THANG: run to Brayden light. Loop through a couple times come back.
MARY:
ANNOUNCEMENTS: BBQ Bourbon, Slash thing Sat, pints padre, that is all
COT: prayers& praises. Be thankful for all our blessings.

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Pull up your zipper

WARMUP: run to old Hardy’s and do something while waiting for the six
THE THANG: the zipper run to Elliot street turn right. Run to Unity turn left. Do 10 merkins and 15 squats run to pine turn right and repeat till you run out of time.
MARY: nada
ANNOUNCEMENTS: to many to list. Call pusher
COT: prayers and praises.

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Halloween Treatin’ me and the boys of ballroom went trick or treating

WARMUP: stretch, dynamic movements, ssh, windmill, cherry pickers, mtn. climbers, various shoulder work
THE THANG: Lt. Dans followed by merkins and Freddie mercury
Mosey to bridge 11s 1-ccd, 10 bomb jacks, 2/9, etc.
MARY:
ANNOUNCEMENTS: bbq on Nov 10, golf in December
COT:prayers- interview for Ryan, healing for Ginny, mental health and Israel.

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Sweet Sixteen at Sweep the Leg

Big crowd on a Monday morning..clown car arrived early from the far reaches of Catawba Ridge. Simple 1+ mile route around the connecting parking lots with four stations. First lap was done backwards so the greyhounds could get out front.
Stop #1 – End of street near Velux, exercises Lunges and jump squats (10 each)
Stop #2 – End of street half way down big hill to school, exercises, CDDs, Plank jumps (10 each)
Stop #3 – Bank parking lot, exercises, Heals to heaven, flutters (10 each)
Stop #4 – Near Pet Supply Plus, exercises, Mike Tysons, Squat Thrusters (10 each)
Most got in 3 laps
Great job this morning.

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Rocktober Finally at SlowBurn

Mostly old guys at SlowBurn. Effort was acceptable for SlowBurn, but poor at best. Attention to detail was poor at best.

There were 10 counts
There were options to modify down (and they were clearly used)
You vs. You gents

Anywho, some busted their butt, well done.

opening band (reps of 10-12 unless stated otherwise:
mosey
low slow squat
imp walker
hillbilly walker
2 flying squirrel OYO
flutter
side S hop (really? this is where you modify)
shoulder tap
calf raises
2 flying squirrel
peter parker
lbc
hand release merkin
overhead clap
2 flying squirrel

the headliner:
6 boards
6 exercises on each (repeat until end of song)
6 songs

musical interlude:
Prong, Non-Existence
5 flying squirrel
20 OH claps
5 burpees
20 mor night club
10 plank jacks
10 imp walker

musical interlude:
Static-X, Sweat of the Bud
15 low slow squat
15 merkins
15 jump squats
15 HR merkins
15 sumo squats
15 carolina DD

musical interlude:
Helmet, Unsung
10 BB sits
10 shoulder taps
20 lbc
10 mtn climbers
10 lunge
10 scorpion DD

musical interlude:
The 69 Eyes w/ Wednesday 13, The Last House on the Left
10 monkey humpers
10 flutter
10 hillbilly walker
10 hello dolly
10×3 calf raisies
20 lbc

musical interlude:
Gojira, Stranded
5 donkey kicks
5 burpees
5 inchworm merkins
5 burpees
5 bomb jacks
5 burpees

musical interlude:
Hatebreed, I Will Be Heard
10 squats
10 lbc
10 side s hop
10 merkins
10 imperial walker
10 dying cockroach

Thanks to Peach Stand to lead at the best AO. Yes, I said it.

Looks like we made it,

Barry Manilow

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3 Cool Dudes

WARMUP? Yes, a
ox of the usual except no SSH 🙂
THE THANG? We explored the vast offerings of downtown FM and looped in beer barrels, pullup bars, balls to the wall, squats, derkins, burpees, Mary and other mayhem. oh and a Mr Jack Webb posted to ensure Bass-O didn’t lose any ground to his SL brothers pumping iron with the ferns at the Baxter Y this am.

COT: Thanks for the Q stick Dojo! keep up the solid work down in the urban jungle of The Fort!

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Spring Training with Cake

WARMUP:
Mosey with stops for
⚾️Toy Soldiers
⚾️Low Slow Squat
⚾️Hill Billy Walkers
⚾️CDDs
⚾️Dips
⚾️Irkins
⚾️StepUps
⚾️partner LBCs, Big Boys, Freddy’s while partner runs out and back

THE THANG:
7 rounds of 8 exercises 10 reps each with lap around track
Jump squats
Merkins
Leg lifts
CDDs
Sumo Squats
Flutters
Donkey Kicks
Burpees
Take a lap

MARY:
Jailbreak back to COT

ANNOUNCEMENTS:
D2D events – check out newsletter

COT:
Prayers for recovery, woman assaulted, new jobs,
Reach out to relationships in your life and let people know you love them

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Brush fire at bushwood

WARMUP: mosey down the hill, windmills, imperial walkers, hill Billy walkers, merkins
THE THANG: run down to end of bus lane. Sets of 5,10,15 between light poles. Exercises: burpees, squats, merkins, seal jacks. Did Dora with merkins squats and LBCs. Mosey back to COT
MARY: 5 minutes worth
ANNOUNCEMENTS: read newsletter
COT: show to know.

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