Bermuda Triangle

2024-09-12Leave a comment

QIC: Bonsai
When: 09/12/2024
Pax: 38 Special, Anchorman, Barry Manilow, Bass-o-matic, Bonsai, Cakeboss, Farmers Only, Fire Marshall Bill, Joe Lyons (F3 Long Duck), Maximus, Pusher, Rebound, Shady, sirtophamhat, Slash, Tesla81, Trucker, White Lightning
Posted In: Minnow Pond

WARMUP: None
THE THANG:
Bermuda Triangle which consist of running a lap around somewhat triangle shaped loop.

Pit stops along the way
15 merkins
20 LBCs
20 squats
5 pull ups at print shop

Then reverse the course. Everyone got the quota of 3 miles. Some got more

MARY:
Airborne hip exercises

ANNOUNCEMENTS:
COT:

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VQ Running AO Q – Spectre

2024-09-11Leave a comment

QIC: Spectre
When: 09/11/2024
Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Bitcoin, Cobra Kai, decibelf3, ditch witch, Everest, Fogerty, Gekko, Mainframe, Mark Nestel, Olaf, RollOff, Spectre, Twister, Wegmans
Posted In: Clydesdales

WARMUP:
Got at it
THE THANG:
Munn Rd. To Harris To White To 160 – 4ish miles
MARY:
None
ANNOUNCEMENTS:
12 year convergence
Iron Pax
Acceleration Project
COT:
Show To Know

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Running

2024-09-10Leave a comment

QIC: Assassin
When: 09/09/2024
Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Cakeboss, Cobra Kai, Cohiba, Corruption, Fogerty, Gekko, Joe Lyons (F3 Long Duck), oldbay, sirtophamhat, Sugar Daddy, Wegmans, WWL
Posted In: Flight Plan

Ran thru Birkshire Hts in Baxter. All enjoyed immensely and complimented me on the route.

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The hump day run(s)

2024-09-09Leave a comment

QIC: Badlands
When: 09/04/2024
Pax: Anchorman, Assassin, Backdraft, Badlands, Band Camp, Bass-o-matic, Bonsai, Corruption, Cyclops, Everest, Gears, Gekko, Grout, Kermit, Mark Nestel, Poppins, RollOff, sirtophamhat, skipper, SouptoNuts, Sugar Daddy, Tinsel, Twister, Wegmans
Posted In: Clydesdales

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

2024-08-28Leave a comment

QIC: Vuvuzela
When: 08/28/2024
Pax: Barry Manilow, Bass-o-matic, Bonsai, Cobra Kai, Corruption, Everest, Funhouse, Gekko, JWOW, Mainframe, Nasa, RollOff, skipper, Twister, Vuvuzela, Warning Track
Posted In: Clydesdales

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!

2024-08-27Leave a comment

QIC: Peach Stand
When: 08/27/2024
Pax: Bass-o-matic, Bitcoin, Fogerty, oldbay, Peach Stand, Short Sale, Sprocket, SugarBug, Tin Cup
Posted In: The Ballroom

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)

2024-08-26Leave a comment

QIC: Esso
When: 08/26/2024
Pax: Anchorman, Barry Manilow, Bass-o-matic, Cakeboss, Cobra Kai, Cohiba, Corruption, Cyclops, Double D, Esso, Fire Marshall Bill, Fogerty, Funhouse, Gekko, Nasa, oldbay, Peach Stand, Pusher, sirtophamhat, Sugar Daddy, Twister, Wegmans, White Lightning, WWL
Posted In: Flight Plan

Walmart Route

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No garbage truck today

2024-08-23Leave a comment

QIC: Peach Stand
When: 08/23/2024
Pax: Assassin, Bass-o-matic, Destiny, Fogerty, fresh prince, Italian Job, Mark Nestel, oldbay, Paddle, Peach Stand, Pusher, Rebel, Twister, Undertaker
Posted In: Slow Burn

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

2024-08-22Leave a comment

QIC: Peach Stand
When: 08/22/2024
Pax: 38 Special, Barry Manilow, Bass-o-matic, Bonsai, Cakeboss, Cohiba, darkhelmet, Funhouse, Headspin, Peach Stand, Wegmans
Posted In: Minnow Pond

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

2024-08-22Leave a comment

QIC: Rolloff
When: 08/21/2024
Pax: Anchorman, Barry Manilow, Bass-o-matic, Beacon, Cobra Kai, Cohiba, Corruption, Destiny, Fogerty, Gekko, Mainframe, Mark Nestel, Rebel, RollOff, Shady, Tootie, Warning Track, Wegmans
Posted In: Clydesdales

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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F3 The Fort

Tag: Bass-o-matic

Bermuda Triangle

VQ Running AO Q – Spectre

Running

The hump day run(s)

Kindley Run

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

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

No garbage truck today

Bermuda rectangle

Brilliant Fashion