Tag: Black Gold

The CKVQ

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WARMUP: Short mosey to WEP stage
Oblique stretch (Keep your feet on the ground…)
Elbows to opposite high knees
Frankensteins
Scoops
Tiptoe walk
Heel walk
Leg kicks
Toe pointers

THE THANG: mosey to 123 White St lot (Long Distance Dedication)

HIIT (CK plays the HIITs)
15 merkins
20 shoulder taps
25 jump squats

Side squat shuffle across the lot and run to next levels

Side lot
Pick your favorite mode of transport down and back. We had lunges, burpee broads, and bear crawls represented.

America’s Top 40 shoulder presses (extra points if you counted down)

Rinse and repeat the HIIT, the shuffles, the side lot and the shoulder presses

Mosey to small lot between McKimmon and Audrey, and play the HIIT one last time

Mosey to WEP stage for core

MARY:
All exercises executed Casey Kasem style:

Freddie Mercuries
American Hammers
LBC
Hello Dollies
SSH

ANNOUNCEMENTS: HIM Camp

COT: Prayers for healthy families and kids to college.

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Slaying Trout to Trout

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WARMUP: Monkey humpers on Main St Blowing Rock :-0
THE THANG: Pax ran like billy goats up and down the mtns and then sharpened each other along with Boone pax and others in 2nd F. Mission accomplished on all fronts!

Don’t miss out on 2026 repeat!

COT: yes, completed pre launch

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We all eventually showed up

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WARMUP: YHC arrived early to get the lay of the land. With construction on going at WEP, and unsure exactly where the DR site Q planted the flag, YHC wanted to make sure we got started smoothly.

YHC had the pleasure of meeting a few PAX for the first time, gave the disclaimer and started our warmup, with still a few more PAX coming in on 2 wheels!

We moseyed around the parking lot. Performed SSH, LSS, Imperial Walkers, Moroccan Night Clubs and Yoga for our warmup.

THE THANG:
Exercises at bottom of hill. Burpees at top of hill, increasing reps with each trip up the hill.
Exercises at bottom of hill were:
– 10 Bomb Jax
– 20 Diamond Merkins
– 30 Wide Arm Merkins
– 40 Squats
– 50 LBCs
– 40 Lunges
– 30 American Hammers
– 20 Merkins
– 10 CDDs

We made all the way through the list, to 9 burpees at top of hill, and then decided to go back up the list and decrease burpees at the top.

Minuteman was the King this morning, making it back to the round of Squats I believe?

MARY: Flutters IC, Hello Dolly IC. Black Gold and Spike were able to practice calling cadence with Box Cutters and Freddie Mercurys.

ANNOUNCEMENTS: Were announced.
COT: Stays in COT

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Rabbits

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WARMUP:
THE THANG: we started our adventure with 8 hardy souls this morning and returned 45 mins later with 14

The official route was munn to Harris – turn right, go under 77 and take second right into neighborhood. Cross Sutton rd and keep going straight on Sutton view until it ends. Turn around and head back the way we came – uphill, both ways
MARY:
ANNOUNCEMENTS:
COT:

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