Tag: Beaker

14 hogs 6 coyotes go into a bar

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WARMUP:
6ish Runners took off in da gloom
14 PAX moseyed to pharmacy lot for some COP

Then we hit the town hall path for 3 rounds of 15 Dips and 10Derkins wrapped up with 5 burpees

THE THANG:
Moseyed to town hall wall for some partner wall pull ups while partner was bear crawling parking lot
Switch out and two rounds

While wall sitting each PAX did one burpees in sequence

Mosey to WEP top lot
6 exercises 30 seconds as many reps as possible
Merkins
Flutters
Dry docks
Freddys
Shoulder taps
LBCs

Mosey to pavilion
Partner dos exercises while other partner take lap around pavilion
Burpees
Squat jumps
Monkey humpers

Reverse course and do everything again

MARY:
ANNOUNCEMENTS:
COT:

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National Chipmunk Day

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It was a beautiful day over at The Forge, you could feel the electricity in the air! It reminded me of The Electric City, shout out to The University of Scranton. Quick warmup and we were off!

Over to the creepy dim lit side walk behind the overgrown bushes for some wall work. Perfect spot if you want to scare people. We did some overhead claps and derkins to warm the PAX up.

Next stop was the benches for some step ups, dips, and incline merkins.

Now for the final destination we celebrated 2/20 – I heard something about national chipmunk day so we ran with it.

We did a latter workout with Indian runs. Two laps for 2 – 20 reps for 20….Get it….2/20. :grinning:

20 Lunges
20 Merkins
20 Flutters
20 Squats
20 CDDs

We ran two laps between each set.

Back to COT for Mary, prayers and praises.

JWow

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Wait… I thought Olaf was on Q

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WARMUP:
20 SSH IC
10 Windmills IC
10 Moroccan Night Clubs IC
10 Cherry Picker IC
Plank Warm Up

THE THANG:
Partner DORA
100 Merkins
200 Squats
300 LBC’s

Lunge Worm

11’s
Lt. Dan Magic Legs : BBS

MARY:
Not enough time

ANNOUNCEMENTS:
Tortoise and Hare
Newsletter

COT:
Prayers were shared
Sometimes people don’t show up.
Doesn’t matter what the reason.
Step up and lead regardless.

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I’m Hurting, So You Will Too

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WARMUP:

– SSH, Imperial Walkers, 10 count merkins, jog around parking lot (0.3 mi covered)

THE THANG:

Stop 1 → Stop 6 (0.2 mi covered)
– Stop 1 (Start)
– Exercise: Squat Jumps (15)
– Movement to Stop 2: Forward Run up an aisle in the parking lot
– Exercise: Apollo Ono’s (20 single count)
– Movement to Stop 3: Side Shuffle across 3 aisles (Left lead)
– Exercise: Reverse Lunges (20 single count)
– Movement to Stop 4: Nur down an aisle
– Exercise: Apollo Ono’s (20 single count)
– Movement to Stop 5: Side Shuffle (Left lead) across 3 aisles
– Exercise: Merkins (20)
– Movement to Stop 6: Forward Run up an aisle
– Stop 6 Exercise: Bear Crawl to curb, then crawl bear

RETURN: Stop 6 → Stop 1 (0.2 mi covered)
Movement pattern reverses exactly.

– From Stop 6 to 5: Nur
– Stop 5 Exercise: Mountain Climbers (20 double count)
– Stop 5 to 4: Side Shuffle (Right lead)
– Stop 4 Exercise: Shoulder taps (20 single count)
– Stop 4 to 3: Forward Run
– Stop 3 Exercise: High Knees (20 double count)
– Stop 3 to 2: Side Shuffle (Right lead)
– Stop 2 Exercise: Hand Release Merkins (15)
– Stop 2 to 1: Nur
Repeat

Ran over to the middle school track (0.3 mi)

– 29 reverse lunges (single count)
Run a lap
– 20 squat jumps
– Run a lap
– If time permits, 20 merkins
– Run a lap
(Min 0.5 mi)

Head back to COT (0.3mi)
Min distance covered (~2.1 mi)

ANNOUNCEMENTS: Tortoise and Hare, Overnight Ruck CSAUP, Break The Dam, D2D, BRR sign up
COT:

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Accumulator

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WARMUP:
SSH and Windmills while Beaker geared-up and joined us.
Ran to the new parking lot at the top of main for more warm-up:
Imperial Walkers
Hillbilly Walkers
SealJacks
Plank Punches
Travoltas

THE THANG:
Ran to Blackwell’s Tax service parking lot, which became our starting point for each accumulator round.

For each round, an exercise was called and pax ran to first telephone pole to do one rep (4 count), then ran to second pole for 2, 3rd pole for 3, and so on, until the 9th pole was reached and 9 reps were done. Once leading pax completed, he ran back and “swept” everyone else, wherever they were, such that we all ran back together.

We got half way through my weinke of 10 exercises:
1. Mountain Climbers
2. Heels to heaven
3. Seal jacks
4. Box Cutters
5. Speed Skaters

Back to COT for a few exercises of Mary.

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IJ’s Hood Merkin Pyramid

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WARMUP: dynamic warm-up on iceless Earthfare sidewalk- high knees, butt kicks, toy soldiers, walking lunges, walking side lunges, side shuffles, high skips
THE THANG: Run to Brayden (some stops included) and to secret path to Italian Job’s neighborhood (more stops included) and back through Brayden (additional stops included)
The Stops:
2 burpees
2 burpees, 4 windmill merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins, 8 hand-release merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins, 8 hand-release merkins, 10 diamond merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins, 8 hand-release merkins, 10 diamond merkins, 12 count REST
Then back down the pyramid
MARY: Some NUR heading back to EarthFare. Partner pushes in front of EarthFare.
ANNOUNCEMENTS: RYN – Read your newsletter.
COT: :pray:

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Backblast!

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WARMUP: Side straddle hops, merkins, imperial walkers, windmills
THE THANG: Mosey to church hill, partner up, one partner runs to top of hill and does 10 merkins, runs back down hill while partner does plank shoulder taps. Alternate splits for 10 min. Mosey to FBCFM parking lot, partner up, one partner does bear crawls or frog jumps for half the parking lot, sprints remaining distance and returns to partner who is alternating 25 LBCs and 25 russian twists. Alternate exercises for 10 min. Mosey to playground at PrintShop. Perform 10min AMRAP, no partners, 5 pull ups, 10 merkins, 15 squats. Mosey to COT.
MARY:
ANNOUNCEMENTS:
COT:

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I can see for miles and miles

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WARMUP: 2 miles for some, some miles for 2
THE THANG: 6+ miles for some 14+ for some
MARY: could not keep up
ANNOUNCEMENTS: sign up for Break the Dam
COT: <@U5Y5JA02G> wrapped it up for us

Followed by drinks at Replay, and breakfast sandwiches for some, 13 for coffeeteria

Wegs marathon miles are cranking up, look out for 6@6 pre-runs coming to an AO near you

looks like we made it,

Barry Manilow

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“Do not skip” leg day

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WARMUP: SSH, Low slow squat, mtn climbers, peter Parkers, parker peters, toy soldier, 5 burpees. Run to benches by the basketball courts. 20 step ups. Run across the courts with high knees, butt kickers, toy soldiers until we got to the first light pole.
THE THANG: second light pole, do 30 Jump Squats, 30 Reverse Lunges, 30 Calf raises, 30 Regular Lunges, 30 side lunges. Go back to first pole and do 20 Mtn Climbers. Go to thirds pole and do the same but 25 reps, rince and repeat but subtract 5 reps at each light pole and always goa back to the first pole to do the 20 Mtn Climbers.
MARY: run back to the benches, sprinting across the basketball court. 10 step ups on the benches and mosey back to the AO starting point. Do 20 flutters, and 15 AH.
ANNOUNCEMENTS: D2D 10K/5K, new AOs
COT: prayers for family members and injury PAX

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That’s a board of pain of I’ve ever seen one

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WARMUP: SSHx10 , IWx10, Merkins x 5

THE THANG:

– 30 Reverse Lunges (SC)
– 50 KB Swings
– 30 Jumps Squats
– 25 Big Boys
– 20 KB Snatches (SC)
– 100m Farmer’s Carry
– 30 Step-ups (SC)
– 20 Cleans (SC)
– 20m Bear crawl then crawl bear w/ bell
– 20 man makers

Run a small loop between each exercise.
Start from top if time permits.

MARY: nah

ANNOUNCEMENTS: Newsletter

COT:

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