Smelly Loops

2024-09-16Leave a comment

QIC: fishstix
When: 09/16/2024
Pax: 38 Special, Badlands, Bones, fishstix, Mark Nestel, Olaf, Sprocket
Posted In: Sweep The Leg

The smell from Golden Coral has migrated to Sweep The Leg.
Simple route this morning – loops around the parking lot with sprints in the middle. Two stops with exercises: Stop 1 – merkins and squats. Stop 2 – CCDs and lunges 10 reps each

With ten minutes left, the loop was shorten, one exercise at each corner, sprints still in place.

Great job by all.

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Walmart Run

2024-09-10Leave a comment

QIC: Sprocket
When: 09/09/2024
Pax: 38 Special, Badlands, Bones, Pusher, Sprocket
Posted In: Sweep The Leg

WARMUP: No warms at STL
THE THANG: Ran from COT to Walmart Automotive. Started with 5 merkins, half the group ran clockwise around Walmart while the other half of the group ran counter-clockwise around Walmart. When the pax met on the other side of the building, they stopped and did big boy situps. Rinse and repeat around Walmart with Merkins and BBS in reps of 5-10-15-20-15-10-5 . After completing, we ran back to COT. Mileage was 3.75 to 4 miles by pax.
MARY: 10 cadence counts of Freddie Mercurys
ANNOUNCEMENTS:
COT: Closed in prayer

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F1/Nascar/IndyCar Inspired Racetrack

2024-08-27Leave a comment

QIC: Spectre
When: 08/26/2024
Pax: 38 Special, Badlands, Band Camp, Beaker, Bones, fishstix, Flounder, Hash brown, Mark Nestel, Maximus, Sasquatch, Shady, Smothered and Covered, Spectre, The Mule, Tiller
Posted In: Sweep The Leg

WARMUP:
Mosey to Keller Williams lighted parking lot on the way to school

20 SSH IC
10 LSS IC
10 Windmill IC

THE THANG:
Mosey to far end of school to start loop:
1. Walking Lunges to end of parking spaces
2. Bunny Hop back down parking spaces on other side

Mosey to next loop:
1. Spiderman Lunge to storm drain
2. Complete the loop

Mosey to final loop:
1. 10 Hand Release Merkins
2. Complete loop run back to start.

See image. Most completed 4 laps.

Final lap in front of flags:
10 Flutter IC
10 Hello Dolly IC
10 LBC IC
10 BigBoys IC

Mosey back to COT

MARY:

ANNOUNCEMENTS:
Fort Mill Care Center
Iron Pax

COT:
Show To Know

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Star fish

2024-08-20Leave a comment

QIC: Vuvuzela
When: 08/15/2024
Pax: Bass-o-matic, Bones, Cakeboss, Cohiba, Fire Marshall Bill, Funhouse, Nasa, Peach Stand, Punch List, Shady, Vuvuzela
Posted In: Minnow Pond

WARMUP: run around downtown with a few stops along the way with a variety of exercises until we got to the initial point of the starfish
THE THANG: center point with 5 burpees every time that we go back to that point. Point 1 with BBSU and CDD. Point 2 with merkins and LBCs, point 3 with squats and Rosalitas, point 4 with jump squats and shoulder taps. Go back to COT for a total of 3 to 3.5 miles
MARY:
ANNOUNCEMENTS:
COT:

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8/12/24 STL

2024-08-14Leave a comment

QIC: Cubbie
When: 08/12/2024
Pax: Badlands, Bones, Cubbie, fishstix, Flounder, Hash brown, Liberty Bibberty, Slow Jams, Smothered and Covered, Tesh
Posted In: Sweep The Leg

WARMUP:
THE THANG:
3.5 miles total

There were 7 cone pain stations on the GHMS/GHES entrance:
– Peter Parker’s
– CDDs
– Merkins
– Heels to Heaven
– Box cutters
– Squats
– LBCs

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Bring em out bring em out

2024-08-14Leave a comment

QIC: Badlands
When: 08/05/2024
Pax: 38 Special, Badlands, Bones, Crystal Lake, decibelf3, Double D, fishstix, Flounder, glenngordon2, Hash brown, Joe Lyons (F3 Long Duck), Olaf, Pusher, Sasquatch, Smothered and Covered, Spectre, Suplex, Tesh
Posted In: Sweep The Leg

WARMUP: pre-run at 0445
THE THANG: braden loops – with 3 pain stations
stop 1 – 20 squats
stop 2 – 30 LBCs
stop 3 – 20 merkins

3 to 4 miles by all

MARY: a few core exercises

ANNOUNCEMENTS: newsletter

COT: yup

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8/12/24 STL

2024-08-14Leave a comment

QIC: Cubbie
When: 08/12/2024
Pax: Badlands, Bones, Cubbie, fishstix, Flounder, Hash brown, Liberty Bibberty, Slow Jams, Smothered and Covered, Tesh
Posted In: Sweep The Leg

WARMUP:
THE THANG:
3.5 miles total

There were 7 cone pain stations on the GHMS/GHES entrance:
– Peter Parker’s
– CDDs
– Merkins
– Heels to Heaven
– Box cutters
– Squats
– LBCs

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Bring em out bring em out

2024-08-14Leave a comment

QIC: Badlands
When: 08/05/2024
Pax: 38 Special, Badlands, Bones, Crystal Lake, decibelf3, Double D, fishstix, Flounder, glenngordon2, Hash brown, Joe Lyons (F3 Long Duck), Olaf, Pusher, Sasquatch, Smothered and Covered, Spectre, Suplex, Tesh
Posted In: Sweep The Leg

WARMUP: pre-run at 0445
THE THANG: braden loops – with 3 pain stations
stop 1 – 20 squats
stop 2 – 30 LBCs
stop 3 – 20 merkins

3 to 4 miles by all

MARY: a few core exercises

ANNOUNCEMENTS: newsletter

COT: yup

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Upper body around the circle

2024-07-30Leave a comment

QIC: Vuvuzela
When: 07/30/2024
Pax: Badlands, Bones, Goose, Hash brown, Peabody, Pusher, Smothered and Covered, Tiller, Vuvuzela
Posted In: Sweep The Leg

Run to the mushroom pool. Run around the circle, in the first lap, stop at every intersection and do 2 burpees, 12 merkins, 12 deeps.
Second lap at every intersection do 2 burpees, 12 shoulder taps, 12 CDD.
Run back to COT for a couple abs exercises.

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Feather Duster your lower extremities for Fishstix

2024-07-29Leave a comment

QIC: darkhelmet
When: 07/29/2024
Pax: Bones, darkhelmet, ditch witch, fishstix, FTC, Maximus, Rainmaker, Shady, Sprocket, Tesla81
Posted In: Sweep The Leg

WARMUP: This is Sweep, we don’t really do that here.
THE THANG: We ran around a Brayden loop and a Baxter loop and did a lot of burpees and stuff.
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

My name is Band Camp and I’m handsomer and smarter than most men. It’s a curse I live with and strive to adapt to daily.

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F3 The Fort

Tag: Bones

Smelly Loops

Walmart Run

F1/Nascar/IndyCar Inspired Racetrack

Star fish

8/12/24 STL

Bring em out bring em out

8/12/24 STL

Bring em out bring em out

Upper body around the circle

Feather Duster your lower extremities for Fishstix