Tag: Bass-o-matic

3 Men and an unknown weinke

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WARMUP: SSH x 15, windmills x 10 and we’re off.
THE THANG: Peer led in a rotating fashion with short moseys in between. YHC began with 3 rounds of 6-count burpees, Big Boys, and Squats. 3rd round was cut short to pass Q to Bass. Round 1: Shoulder Taps, Peter Parker’s, Plank Jacks. Round 2: Plank Tucks (crowd favorite) overhead claps, MNC’s. Round 3: Dips, Derkins, Erkins and other stuff. Pass the Q to Foghat that included Mike Tyson’s, Bear Crawlls, Dips, and some stair work including bear crawls up the stairs. Try it, you’ll like it!
MARY: Gas Pumpers for Twister and more.
ANNOUNCEMENTS: Yep 7/4 Convergence
COT: Yes!

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Moderate HIIT

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Back by (very) popular demand we headed to the football field where we ran sprint after sprint after mall walk. The pax selected pre printed instructions from the bucket of running pain and mostly Bass-O won the 100 yard dashes. No hamstring injuries. The watch said 2 miles. Then we retired to the COT but got in a few @airborne hip flexors before the rain came. We missed @rebel but I heard he doesn’t do drizzle.

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Four corners for 4 HIM

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WARMUP:
Mosey around the parking lot, and then head to warm-o-rama which includes below in cadence,
SSH
Windmills
Tunnel Touches/produce pickers
Hillbilly Walkers
Moroccan Nightclubs
Imperial Walkers

Mosey to the back of the school for some,
Toy Soldiers
High Knees
Butt Kickers
Backwards run
All with Sprint back to the starting line

THE THANG:
Mosey to the front parking lot for some four corners that included,

Station # 1
25 Mountain Climbers
25 Plank Jacks
25 Squats

Station # 2
25 Merkins
20 Lunges
25 SSH

Station # 3
25 Calf raises
50 Skipping without rope
50 LBCs

Station # 4
20 CDD
20 Freddie Mercury
20 Dying cockroach

MARY: Ended with some additional Ab work with two minutes to CoT.
ANNOUNCEMENTS: Read the newsletter
COT: Prayers for safe travels and health for PAX and families

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The Slithering: Bushwood’s Finest

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WARMUP: Mosey up bus lane, shuffle mosey shuffle mosey

Hillbilly Walkers, cherry (strawberry) pickers, sumo squats, monacan night clubs
Mosey to slight hill to loading dock
7s: Bombjacks/ Carolina Dry Docks

THE THANG:
Mosey to Band lot
Snaking through the lot with 15 pain station’s, in between moseying
5×15 burpees-75
10×15 Merkins-150
15×15 squats-225

MARY:
N/A

ANNOUNCEMENTS: HIM camp 🤨 sign up

COT: prayers for parents traveling, participating in HIM camp, my travel to NJ and my mother’s grieving loss of stepdad

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SlowBurn:Running to the Chinese Massage 😳

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WARMUP:
SSHs
Mosey to the Chinese Massage
Hillbilly Walkers, squats, Merkins
Mosey to funeral home
Lunge walk
Reverse lunge walk
Mosey to entrance to FHC
THE THANG:
Do exercise at entrance
Run to top of driveway
Do accumulating exercise 1st,2nd…so on

1 Merkins x10=10
2 Leg lifts x9=18
3 Sumo squats x8=24
4 CDDs x7=28
5 Burpees x6=30
6 Wide arm Merkins x5=30
7 Donkey Kicks x4=28
8 Squat jumps x3=24
9 Flutters x2=18
10 Plank punch x1=10

MARY:
Mosey to Chinese Massage
LBCs, Freddy’s, Rosalitas, HelloDollys
Mosey to COT
Some more Mary all the way to 0600

ANNOUNCEMENTS:
F3Dads, Saturday guest Q at The Yard, keep posting
COT:
Prayers and Praises
Lots of health concerns, cancer, surgeries
Also lots of travel and prayers for safety
Family and praise for F3 and people in our lives

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I swear I didn’t stack the deck

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WARMUP: Mosey around the lot, some SSH, Windmill, Moroccan Nightclubs and Walkers of both the Imperial and Hillbilly variety… then a mosey to the lower lot by the Church of God to get to some smoother pavement

THE THANG:

Standard Deck of Cards workout

♠️ : Squats
♣️: LBC (in cadence)
❤️: Jack Webb
♦️: Flutter (in cadence)

Modified:
Aces: Lap around the parking lot
Jokers: 10 burpees

Lots of mumble chatter throughout. Let me tell you that nothing makes you a card counter like knowing the K of Jack Webb, 3 Aces and a Joker are left in the dwindling deck! Got through almost the whole deck. Actually had A-Joker-A left at the end. Promise it wasn’t planned… I kind of wish it was

MARY: 30 seconds of Freddy Mercury to get to 0600

ANNOUNCEMENTS: There will probably be a Cannoli Run in 2024… Be ready…

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Old Kingsley Loops

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THE THANG:
Suggestion was for Pax to run counterclockwise around old Kingsley business park loop, with the upgrade option of running an increased-paced segment around the pond within.
82% runners (14)
18% ruckers (3)
100% started their day up 1-0

Thanks Anchorman for the opportunity to lead.

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