Tag: Bonsai

Walls, Pendulums and Fountains, oh my

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WARMUP: Mozy through the HT parking lot. Circled up for non-SSH warmup that included mountain climbers, Moroccan Nightclubs, CDD
THE THANG: Mozy to the wall behind the oil change place for 12 counts of step ups, dips, incline and decline merkins.
Proceed to far side of HT through the wall of stench for wall sits with alternating bear crawls for Meridia’s and burpees.
Mozy through the apartment complex to the fountains for a 7s pendulum with BBS on the fire department side and burpees at the top of the hill on the other side.
Clock merkins ladder at the fountain. Start at 12 and plank shuffle to 1:00 for one merkin. Shuffle to 2:00 for two, rinse and repeat until a full lap of the fountain is completed at 12 merkins. They add up!!
Mozy to COT after a total of ~2.5 miles.
MARY:
ANNOUNCEMENTS:
COT:

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Boys to Men

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Light attendance at The Sink. I had to modify the workout since I planned a partner workout. Workout started at the front of the school. Four corners around the carpool loop. First stop, Man makers, rows, overhead press, squats. Five reps + 5 reps at each stop.
Next lap, same exercises and rep count except we dropped an exercise at each stop.

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A tropical misty hill of a good time at #ao-clydesdales

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WARMUP: tried to do SSH, but the Pax just wanted the route
THE THANG: south Munn Loop,
South on Munn, East on Harris, north on Jackson, west on 160
MARY:
ANNOUNCEMENTS: Sign up for FREE 4.01k Run https://criout.regfox.com/cri-401k-charity-fun-run
COT:

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Hills with an airborne ending

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Plank variety to downdog<>updog

Run to print shop, SSH in cadence, 5 pull-ups, 5 T2B.
0.5 mile loop… beneath FMcog awning = 3 burpees and 5 jump squats, then run behind the church and to the stairs, run up the stairs, 15 dips on picnic tables, down the stairs and then up the hill to 1st Baptist parking lot for 10 single count Peter Parker’s from elbow plank and 5 side plank dips each side, run back down to hill to FMcog awning and repeat…
Run back to print shop for 5 pull-ups and 5 T2B, run back to COT for Mary and airbornes.

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Walmart Run

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THE THANG:
Trail Route
Ruckers
Road Route was a round-trip run to Walmart not for a honey do list which was around 4.5+ miles, shorter route was a little past the post office
ANNOUNCEMENTS: Christmas Party, Volunteers to help out in WNC.
COT: Prayers for people impacted by storms

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The Golden Boy

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The Colosseum 10-22-24
(The Golden Boy)
FNG’s (?)
Disclaimer
Warmup:
Parking Lot Mosey
1. 20 SSH IC
2. 10 Windmill IC
3. 15 Imperial Walkers IC
4. 15 Hillbilly Walkers IC
5. 15 Moroccan Night Clubs
6. Plank stretches, Honeymooner &
Downward Dog (Heel to ground)
The Thang
1. 1 Lap – 25 Merkins
2. 1 Lap – 25 Flutters (SC)
3. 1 Lap – 25 LBC’s
4. 1 Lap – 25 Plank Jack (SC)
5. 1 Lap – 40 Squats
Rinse & Repeat
Benches
1. 20 Dips
2. 20 Derkims
3. 20 Calf Raises
4. 20 Dips
Plank stretches, Honeymooner &
Downward Dog (Heel to ground). Rumbling Bald recited F3 Mission & Credo, PAX recited 5 Core Principles
Announcements: Golf Tourney, Christmas Party, Thanksgiving Convergence
Prayers & Praises
End with prayer

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