Tag: Bass-o-matic

The hump day run(s)

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WARMUP: Rolloff and YHC put in some pre-run miles and Bandcamp ran to the AO from home. Besides that just the standard jaw/mouth warmups aka a lot of mumblechatter

THE THANG: 4ish mile route – head across I77 and take left at QT – take left at 6th Baxter crossing and go down to the YMCA lake trail – pass YMCA and take a right onto Market St to get back up to 160. Make a right and back across interstate to get back to CoT.

Some added the old Kinglsey loop to get closer to 5. Some added some parking lot striders/speed work.

MARY: never heard of her

ANNOUNCEMENTS: newsletter

COT: yup

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Kindley Run

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WARMUP: run
THE THANG: Route. Run to new Kingsley down to Sunbelt Parking lot back up accross 160 to run the Old Kingsley loop and back to new Kingsley. Most of the runners stayed doing loops and the new Kingsley. Special guess ran with me (Denver, my Dog :walking-the-dog:)
MARY:
ANNOUNCEMENTS:
COT:

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(Tony romo voice) that’s a lot of monkeys, Jim!

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WARMUP: windmills, produce pickers, imp walkers – in cadence them moseyed to the football field
THE THANG: rounds of suicides on the field

Starting at goal line, run to 10 yard line and do 10 reps, run back to goal line, run to 20 yard line do 20 reps, etc. repeating to the 50 and then back to the 10 in 10 yard increments. Then run to the opposite goal line and back

Exercises:
Round 1 SSH
Round 2 overhead claps
Round 3 monkey humpers
Round 4 am hams

Stagger back to COT
MARY:
ANNOUNCEMENTS:
COT:

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Great bootcamp weather for a run (10 degrees too warm for good running weather)

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Walmart Route

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No garbage truck today

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WARMUP: ssh, windmills, iw, hw all in cadence
THE THANG: 4 corners around the empire pizza/ Persis building
Corner 1: squats
Bear crawl to corner 2
Corner 2: squats and big boys
Run to corner 3
Corner 3: squats, big boys, merkens
Lunge walk to corner 4
Corner 4: squats, big boys, merkens, dips
Run to corner 1 to repeat

Rep count 25-> 20-> 15-> 10-> 5
MARY: a little for quicker ones
ANNOUNCEMENTS:
COT:

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Bermuda rectangle

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WARMUP:
THE THANG: route – Massey st to Harris to ardrey to 160 – one mile on the dot.
Pain stations – parking lot on top of Massey hill, Nazarene church parking lot, entrance to WEP
10 jump squats and 20 merkins at each pain station

3 lap goal
MARY:
ANNOUNCEMENTS:
COT: had some marathoners visit. It was cool to see those guys up close

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Brilliant Fashion

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WARMUP: No
THE THANG: munn to left on Harris, left on Jackson, left on 160 and back to cot. Add in more of needed
MARY: Huh
ANNOUNCEMENTS: Read your newsletter
COT:

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Star fish

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WARMUP: run around downtown with a few stops along the way with a variety of exercises until we got to the initial point of the starfish
THE THANG: center point with 5 burpees every time that we go back to that point. Point 1 with BBSU and CDD. Point 2 with merkins and LBCs, point 3 with squats and Rosalitas, point 4 with jump squats and shoulder taps. Go back to COT for a total of 3 to 3.5 miles
MARY:
ANNOUNCEMENTS:
COT:

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Dirty McDeuce – sans SpaceX Launch

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WARMUP:
Run down behind school, outside of the gym for COP warm-up:
– SSH
– Windmills
– Imperial Squat Walkers
– Mosey up toward south side of school with butt kickers, high knees, shuffle left/right.

THE THANG:
Slow, Dirty McDeuce:
4 sets, 3 exercises each, 12 reps, 1 mosey lap between each set.
Set 1
– Wide arm Merkins
– Squats
– LBC

Set 2
– Dry Docks
– Flutter Kicks
– Calf Raises

Set 3
– Dip
– Step lunges
– Weezy Jefferson

Set 4 – Progressive Jack Web (1-5)
– Merkins
– 4 slow air presses
– 4 squats

Mosey to basketball courts for rugby sprints:
– Exercise in place (in cadence)
– When pax hear “go!” sprint to far side,
– Sprint back to near side.
– Walk to far side.
– Rinse and repeat with new exercise.

Mosey back behind school again for some wall sits:
– Jack Reacher
– 3 Bomb Jacks

MARY:
Starting with seniors choice, each pax taking a turn.

Moleskin:
Great fellowship as we hoped to see the SpaceX launch that was scheduled for 0536. Turns out it was delayed (but we didn’t know during the workout). There was lively discussion about which direction we should be looking, with references like Charlotte, Fort Mill, the airport, airplane approaches, and even the moon, all called into question.

Thanks for the opportunity to lead, Bass-o!

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Happy Birthday Fogerty

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Moseyed toward back lot. Stopped for warm-up
– IW
– Hillbilly Walker
– SSH – 53 for Fogerty BD
– Merkin

Moseyed to Cindy stack. 3 rounds 5 exercises Repa start with 10 and increase 5 each round.
– OH lift
– Tricep ext
– Curls
– Squat
– Merkin

After 3 rounds moseyed to FB field. Sprints
Sprint to 30 jog back. Repeat to 50, far 30, goal line. 10 merkins after each sprint

Cross bridge head to wall. 20 Dips, 20 Bulgarian split squat 10 EL. 2 rounds.

Mosey back for 5 mins of Mary

Announcements and COT.

Thanks Bass for opportunity to lead.

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