WARMUP:
THE THANG: East on 160 to Tom Hall…….ran to QT @ Fort Mill Pkwy
MARY:
ANNOUNCEMENTS:
COT:
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Tag: Beaker
I think Beaker hit his head
- QIC: Beaker
- When: 2023-11-14
- Pax: 3D, Backdraft, Beaker, Cobbler, Cubbie, darkhelmet, Funhouse, Italian Job, Joe Blow, Maximus, oldbay, Rubber Ducky, SouptoNuts, Warning Track
- Posted In: Block Party
WARMUP:
0445 – 2 mile prerun
0515 – 31 SSH, 10 Imperial Walkers, 8 Single Leg RDLs
THE THANG:
1st circuit:
-10 squats
-10 lunges (SC)
-10 jumping lunges (SC)
-10 jump squats
up and down the hill twice.
x5 rounds
2nd circuit:
10 big boys
10 Peter Parker’s (DC)
10 leg raises
Up and down the hill
x4
Ended the last 10 minutes with some kinda Broga and light stretching
MARY: check above
ANNOUNCEMENTS: newsletter
COT:
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Shoulders are overrated
- QIC: Rebound
- When: 2023-10-18
- Pax: Barkley, Beaker, NakedAndAfraid, Rebound, Spectre, Wooden Leg
- Posted In: tallawah
WARMUP: Merkins, shoulder taps, mountain climbers
THE THANG: 5 rounds of Tabata. Chest press flutters, front row, oh press left and right, lawnmower pulls. 35 seconds of work and 15 seconds of rest.
MARY: hammers, flutters, Freddy mercury, box cutters, protractor
ANNOUNCEMENTS:
COT:
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14 STL Runners and 2 VA Ruckers for minimum plus miles and merkins
WARMUP: SSH x30, Windmills x10, M. Nightclubs x10, Plank, Parker Peters x10, Plank, Peter Parkers x10, broga poses to stretch legs. Mosey around the Long Loop.
THE THANG: Short Loop in the Earth Fare parking lot, each corner complete exercise. 1st corner = 10 Merkins. 2nd corner = 10 Mountain Climbers. 3rd corner = 10 CDDs, 4th = 10 Flying Squirrels. Next complete a hot lap on the long loop, up to 160 take the sidewalk to the east entrance of Earth Fare, proceed at a fast pace around the back of Earth Fare. I believe the short lap + long lap was about a half a mile.
MARY: 10 American Hammers
ANNOUNCEMENTS: Litter pickup on Hwy 21 this Saturday. 2.0 friendly. Gloves, bags and litter picker sticks will be provided. Please read your newsletter for the details.
COT: Praise for those participating in SoberOctober and Battlebot for leading. Prayers for our Wives. Thank you Badlands for your leadership at this awesome AO and for leting me lead today. Video evidence may follow.
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STL
WARMUP: Mosey to Bank. 5 burpees OYO, 24 SSH, Mosey to Brayden
THE THANG: Brayden Loops. Start with 5 burpees. 10 Squats, 15 flutters, double count, half way through loop 10 merkins, finish loop. Rinse and repeat until time. 4 miles
MARY:
ANNOUNCEMENTS:
COT:
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Baxter loops
- QIC: HarryCarry
- When: 2023-10-09
- Pax: Anchorman, Assassin, Backdraft, Beaker, Cakeboss, Corruption, HarryCarry, Maximus, Pusher, Sprocket, Twister, WWL
- Posted In: Flight Plan
Route was down Market, take a right at Sutton, up to 160, take a right onto 160, returning back to Market. 1.5 +/- mile loop.
Some pax got 5 solid in.
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Westward bound
- QIC: Hardwood
- When: 2023-10-07
- Pax: @crawdaddy, @Ltrain, Barry Manilow, Beaker, Fogerty, Grout, Hardwood, Straight Up, Wegmans
- Posted In: 6at6
WARMUP: N/A
THE THANG: 160 to dam rd, left into the backside of gold hill middle to Dave Gibson, right on 160 and pick up the Kingsley loop. About 6.25 miles
MARY:
ANNOUNCEMENTS: 2 more years of trash pick up headed by @fogerty and next Saturdays Texas hold”em tournament at the Springfield CC
COT:
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Going To Feel It In Those Weird Muscles Later
- QIC: Beaker
- When: 2023-10-04
- Pax: Beaker, Goose, Rubber Ducky, Time Machine
- Posted In: tallawah
WARMUP:
SSH, IW, Merkins, upward dog, downward dog, left and right legs high, lunge stretches.
THE THANG:
Unilateral Total Body Work
Starting with one side of your body:
– One arm bent over rows x8
– Reverse lunge x8
– High pulls x8
– Farmer carry up hill to stop sign and back
Repeat for other side
That’s 1 round.
Repeat for 4 rounds
Stabilizing Core Work
Starting with one side of your body:
– Rack KB on shoulder for KB March x10 (Double count)
– Suitcase deadlift x10
– Regular Freddie Mercury’s x10 (Double count)
Repeat for other side
3 rounds
ANNOUNCEMENTS: Newsletter
COT:
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Poor planning? Doubtful
- QIC: FunHouse
- When: 2023-09-28
- Pax: B.O.B., Band Camp, Barkley, Bass-o-matic, Beaker, Bonsai, Cakeboss, Fogerty, Funhouse, Lighthouse, Maximus, Ölaf, Party Rock, Peach Stand, Rebound, Rubber Ducky, Shady, skipper, Tesh, Tesla81, Vuvuzela, Wagu
- Posted In: Minnow Pond
WARMUP: Pledge
THE THANG: Site Q, YHC, forgot that Harry Carrey had rejected the invite to Q due to travel. SO….. Mosey to church intersection. Intersection is pain station 10 hand release merkins, 15 squats, 20 SSH. Run the hills. Pain station. Run the flats. Pain station. Rinse and repeat.
MARY: N/A
ANNOUNCEMENTS: Newsletter
COT: Healing, marriages, children
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Death by 1000 reps
- QIC: Beaker
- When: 2023-09-20
- Pax: Beaker, Dojo, Mighty Mite, Rubber Ducky, Spectre, training_wheels
- Posted In: tallawah
WARMUP: Spectre led us out in a slight warm up as YHC was a couple minutes late
THE THANG:
Squat press
KB Swings
Manmakers
KB Swings
WW2 sit-ups w/ KB
KB Swings
Clean Pulls
KB Swings
Bicep curl to tricep extensions
KB Swings
10 reps for each exercise
Repeat for 10 rounds
MARY: N/A
ANNOUNCEMENTS: newsletter
COT:
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