Tag: Bitcoin

Iron Mike visits the Dentist

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WARMUP: Mosey: Stretching, SSH, IMPERIAL WALKER, Merks, Squats, Arm Circles, LBCs,
THE THANG: Started with a mini DORA using DDS to break out the sweat. ( dips, derkins, squats) – using the benches in front of school and a short mosey to the Birthday rock and back. 100 each exercise. Pax then moved to the parking lot to utilize a curb for some Iron Mike Tyson’s and Bomb Jax for some 9s.
Pax then moved to side parking lot to knock out a mini ladder using 4 stops for the reps. 3 rounds completed with BOOGIE down taking the reigns for one round of the ladder exercises where the exercises were completed in cadence. Harry Carey offered up some Smurf Jax to assist w delivering the pain.
Closed out with some Merks and Ab work before Mary took over
MARY: 4 mins of Mary where each Pax participated
ANNOUNCEMENTS: Cannoli Run, Mike Doty 5k, Blood Drive….
COT: Prayers for Luka, Health and Blessings.

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Iron Mike visits the Dentist

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WARMUP: Mosey: Stretching, SSH, IMPERIAL WALKER, Merks, Squats, Arm Circles, LBCs,
THE THANG: Started with a mini DORA using DDS to break out the sweat. ( dips, derkins, squats) – using the benches in front of school and a short mosey to the Birthday rock and back. 100 each exercise. Pax then moved to the parking lot to utilize a curb for some Iron Mike Tyson’s and Bomb Jax for some 9s.
Pax then moved to side parking lot to knock out a mini ladder using 4 stops for the reps. 3 rounds completed with BOOGIE down taking the reigns for one round of the ladder exercises where the exercises were completed in cadence. Harry Carey offered up some Smurf Jax to assist w delivering the pain.
Closed out with some Merks and Ab work before Mary took over
MARY: 4 mins of Mary where each Pax participated
ANNOUNCEMENTS: Cannoli Run, Mike Doty 5k, Blood Drive….
COT: Prayers for Luka, Health and Blessings.

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Two for Four Corners

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Hats off to Sprocket for taking the red pill daily during April.

WARMUP:
Run to WarmORama
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Four corners around the running tracks,

Station # 1:
25 Mountain Climbers
25 Plank Jacks
25 Squats

Station # 2:
25 Merkins
20 Lunges
25 SSH

Station # 3:
25 Calf raises
50 Skipping without rope
50 LBCs

Station # 4:
20 CDD
20 Freddie Mercury
20 Dying 🪳

ANNOUNCEMENTS: Read the newsletter
COT: Prayers for health and happiness

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Large Investments only. Start with 100…

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WARMUP:
Mosey to warm-o-rama an open section of the lot.
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Avoid HT Garbage can and head behind Express oil change for,
100 Step Ups

Run to the front lot for,
Toy Soldier/ Run
Lunge Walk/ Run
Karaoke Walk
Side Run

Head to the dollar store for 100 each with Partner Dora,
100 LBCs
100 Calf Raises
100 Arm Raises
100 Squats
100 Carolina Dry Docks
100 Lunges
100 Mountain Climbers
100 Skipping Without Rope
100 Shoulder Taps
100 Freddie Mercury
100 Merkins
100 Monkey Humpers
421 Burpees

As we could not get to burpees and ran out of time, One Burpee at 6 before CoT

ANNOUNCEMENTS: AKA continues, Blood Drive, Read Newsletter
COT: Prayers said and unsaid, health for family and friends

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Not-so-free Free Throws

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WARMUP:
– SSH
– Squat
– Cherry Picker
– Mountain Climbers
– Imperial walker
– Wind Mill

THE THANG 1:
Mosey to Bottom hill (entrance) to select a coupon
Exercise, sprint, plank, 6 inches, jog:
– 10 curls
– 10 curls, 10 overhead
– 10 curls, 10 overhead, 10 sqts
– 10 curls, 10 overhead, 10 sqts, 10 tri
– 10 overhead, 10 sqts, 10 triceps
– 10 sqts, 10 triceps
– 10 triceps

Railroad Tracks up hill to parking lot.

THE THANG 2:
Partner up for Catch Me If You Can:
– 20 SSH and toy soldiers
– 20 LBCs and lunges

THE THANG 3 – Team Free Throws
Pax split into 2 teams.
Alternating team members take a turn attempting a free throw.
Round 1
– Make it and the opposing team does 3 Bobby Hurleys.
– Miss it and the shooter’s team does 3 Bobby Hurleys while the shooter does 3 burpees.

Round 2 – We upped the stakes
– Make it and the opposing team does 3 burpees while the shooter’s team does 3 Bobby Hurleys
– Miss it and the shooter’s team does 3 burpees while the opposing team does 3 Bobby Hurleys

Between the 2 rounds (24 shots), only ONE was drained. Yikes.

MARY:
– American Hammers
– LBCs
– Chopsticks
– Rosalitas

Great work by all!

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Break in the storm

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WARMUP: 10 Each SSH, Cherry pickers, windmills, Moroccan Night Clubs
THE THANG: 11’s on the hill behind Harris Teeters Bomb Jacks and Burpees. Moseyed back to the parking and did 3 rounds of 4 corners. Big boys, LBC’s, Flutters, and American hammers.
MARY: 1 round
ANNOUNCEMENTS: Battle Bot leading 420 burpee’s on 4/20
COT:had to be there

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Pick-A-Card-Any Card

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WARMUP: SSH, Abe Vigoda, Cherry Pickers, Mosey, bob & weave through traffic pylons. @Fogerty sighting
THE THANG: Stack of F3 cards, select two, do the exercise, run, rinse & repeat, Queen of Spades last card drawn for 25 burpees.
MARY: None
ANNOUNCEMENTS: See your newsletter
COT: Family & Health

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Taking the Conga Line Through Life

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WARMUP: Bit of a mosey and short COP with mumblechatter from Bonsai on the Qs Disclaimer. No, it wasn’t perfect. It also wasn’t missed entirely (except you Bonsai).

THE THANG: Two sets of accumulator series 5x / 10x / 15x /20x / 25x with bear crawls or crawl bears in between. one series was all lower body, one all core. along the way we did a conga line mosey weaving through all the posts of the carpool awning at the school.

MESSAGE: Workout and message today were geared around life not moving in a straight line. it hasn’t for me in career, fitness, faith, marriage, finances, etc. there have been ups and downs and twists and turns. too often I fall into the trap of blaming myself or someone else for the downticks when in fact that’s just part of the journey. and in fact it’s those downticks when I have the most to learn and grow. so take the attitude about the #Suck from the Gloom and apply it to the #Suck in the rest of your life — Embrace It!

thanks for the invite Triple Lindy and the AKA spirit Funhouse and pax! always an honor to lead.

COT: It was Day 2 of AKA and we had a great showing and energy level. some new faces (FITS) and some welcome kotters (Naked and Afraid).

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