WARMUP: 50 SSH
THE THANG:
– Run to Colosseum parking lot, 50 merks + 100 LBC’s
– Run to SweepTheLeg parking lot, 50 merks + 100 lbc’s
– Repeat
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Tag: Beaker
Not on Band Camps “Naughty List”
WARMUP:
Mosey to High School Parking Lot
25 EA – SSH
10 EA – Windmills
10 EA – Imperial Walkers
10 EA – Hillbilly Walkers
THE THANG: #1
Four Corners: (4 rounds)
Corner #1 – 3 Burpees – 5 Bompjacks
Corner #2 – 3 Burpees – 10 Jumpsquats
Corner #3 – 3 Burpees – 15 CDD
Corner #4 – 3 Burpees – 20 Mountain Climbers (single count)
THE THANG #2
Dora
100 EA – Merkins
200 EA – Squats
300 EA – LBC’s
MARY: None
ANNOUNCEMENTS:
COT: Prayers for PAX Health
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About 10.5 Days of Christmas…
WARMUP: Did some SSH, Windmill, Moroccan Nightclubs, Imperial Walkers and Hillbilly Walkers… Tried to rename a few but Band Camp was having no part in that…
THE THANG:
1. Merkin with hand on bell (4 count per arm)
2. LBC (4 count)
3. Lunge (per arm)
4. Man Makers
5. Press (per arm)
6. Bent Row (per arm)
7. Flutters with Press (4 count)
8. Curls (per arm)
9. Squat
10. Swings
11. Snatch (per arm) – Did the snatches but not #10 down
12. Skull Crushers – Didn’t make it here
Ran 2 light poles down the hill and back between each round
ANNOUNCEMENTS: Do your back blasts, it helps with others planning and the tags let them know if someone stops coming out for awhile and we can reach out. (Apparently Band Camp didn’t reach out to me last week because he actually cared…)
COT: Prayers for injured and also everyone over the holidays
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don’t eat so many chocolate cookies
WARMUP: 100 SSH with some blatant dance moves
THE THANG: ruck shuffling between the 4 corners of the EarthFare parking lot going over what each man’s goals are for the upcoming year. Reviewed the concept of the 8 block planning tool and each man shared some personal goals for 2023. At each corner there was an exercise performed. Single leg deadlift with weighted vest or rucksack was a crowd favorite. Burpees, squats, curb squats, merkins, ruck getups, cha-cha merkins, toe taps, lunges, cross over lunges, and some more single leg deadlift.
MARY:
ANNOUNCEMENTS:
COT: Esso made a challenge to the PAX to have a plan for the first quarter of 2023. If you want to change then tell your Shieldlock and ask them to hold you accountable. It really is magical what a little accountability can do over a short period of time. Prayers for those dealing with sickness andv always for marriages. And patience during this holiday season with family.
Stay frosty my friend
OLAF
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How do you say ISI?
- QIC: Kermit
- When: 2022-12-14
- Pax: Band Camp, Beaker, birdcage_f3, Happy Hour, Kermit
- Posted In: snake pit
WARMUP:
1 lap
25 SSH IC
10 Windmills IC
14 LSS IC
15 MNC IC (or 19, who’s counting?)
THE THANG:
ISI Dora
Round 1: Run to top of parking lot
– Goblet Squat
– Skull Crusher
– Lunges
Winner: Plank
Loser: American Hammers
Round 2: Shuffle
– KB Swing
– Curls
– Halos
Winner: LBC
Loser: Flutter w/ KB Press
Round 3: Bear Crawl
– Bent Over Rows
– Merkins
– Upright Row
Winner: Hello Dolly
Loser: Hello Dolly w/ KB press
Round 4: NUR
– Snatch
– OH Press
– Tri Extension
MARY: No Time
ANNOUNCEMENTS: Dam 2 Dam Fundraisers
COT:
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ruckshuffle
- QIC: Ölaf
- When: 2022-11-28
- Pax: Beaker, Ölaf, Sprocket
- Posted In: virile agitur
WARMUP:
THE THANG: following the runners towards Baxter ruck shuffle every downhill and flat as necessary to keep under 15:00 min/mile pace.
MARY:
ANNOUNCEMENTS:
COT:
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Trail Maintenance Team
Birthday Beakdown
WARMUP:
31 SSH in Cadence
14 KB Halos (7 each direction)
12 KB swings OYO
THE THANG:
6 Snatches each arm
Run a lap around the parking lot (~0.25mi)
12 Sandbag squat presses
Repeat for 7 rounds
To wrap up
31 overhead tricep extensions
31 bicep curls
31 shoulder press
16 lawn mower pulls each side
31 merkins
MARY:
Some Mary’s were sprinkled in there
ANNOUNCEMENTS:
Year 31 for YHC
Christmas party at Airborne’s
D2D10K
Multiple AOs in need of site Q’s
81 years since Pearl Harbor was attacked. Thank you to all who served and sacrificed their lives in WW2
COT: Family, mental and physical health, marriages, etc.
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Holy $@&! there are trails over there?!?
- QIC: Straight Up
- When: 2022-12-06
- Pax: Beaker, Gekko, River Rat, Sasquatch, SkateOrDie, Straight Up
- Posted In: Pathfinder
WARMUP: Straight Up probably got to The Colosseum at 2am to get his warmup in. Gecko did some stretching. I thought about it. River Rat and Sasquatch stretched the tensile strength of their vehicles coming in on two wheels and Beaker materialized out of nowhere.
THE THANG: we ran through the woods in the dark and rain. All in all, not too slippery. 4.5ish miles 11:20 pace 1100ft of elevation gain
MARY: we did 1 random bomb jack in my the middle of the run and a few other exercises when we got back to COT.
ANNOUNCEMENTS:
COT:
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Baxter Loops
WARMUP: Ran to Baxter Mushroom pool parking lot
THE THANG: Run laps around the circle road. At each stop sign do the following.
15 Merkins (5 Diamond, 5 Regular & 5 wide arm)
15 Squats
15 LBC
Return back to COT
MARY: A few were back early for 3 mins of Mary
ANNOUNCEMENTS:
COT: Prayers lifted for healing, surgery, lost loved ones.
Thanks Badlands for the opportunity to Q and lead the pax.
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