Tag: Brawny

Surrogate BB for 12/1

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WARMUP: while the posting numbers are inaccurate, due to the many folks that don’t find the BB system worth their time… Some of us enjoy seeing the numbers climb.

Getting these done increases the accuracy of that,
and any motivation is good motivation IMHO.

THE THANG: kettlebell type stuff
MARY: abdominal type stuff
ANNOUNCEMENTS: newsletter type stuff
COT: prayer type stuff

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Diaper Board Circuits

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WARMUP: SSH, Bent over Rows, sandbag hear hug with a march. mosey around the lot with some shuffles, high knees and butt kickers
THE THANG: 3 circuits. 10 minutes each.
1st circuit – 4 exercises
-Bear hug squats x15
-Deadlift x15
-Overhead hold and march x30 steps
-Bent over rows x15
-50yd carry
Repeat :repeat_one: until time

2nd – 4 ab exercises
-Sandbag American hammers x20
-Merkin on bag x15
-Plank pull through x10ea
-Single leg lowers with overhead hold x20
-50yd carry
Repeat :repeat_one: until time

3rd – 4 exercises
-Thrusters x10
-Man makers x10
-Bear crawl with sandbag pull through 20 ft
-Curl and press x10
-50yd carry
Repeat :repeat_one: until time

Finish it out with a 5 minute sandbag hold. If you drop it you have 5 burpees.
MARY: Nowhere to be seen
ANNOUNCEMENTS: Christmas party
COT: Yessir

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Don’t drink the ‘Mountain Dew’

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7 PAX from Stockade came over to see what I was doing at Slowburn.

Warm up
Accumulator board (up to 6 exercises), run in between
Wall sits and burpees
Back to the board for exercise-run-exercise-run-etc
Finished with a properly executed Mary

Note to self: there are 2 sides to a board, one side for Oldburn PAX, the other side prepare for when the PAX from Stockade show up

Thank you for the nod Peach Stand

Looks like we made it,

Barry Manilow

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2025.47 Varsity

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3 Doras:
Dora 1: 100 Merkins / 200 Squats / 300 LBCs
Dora 2: 100 Wide Arms / 200 Apollo Ohnos / 300 Low Dollys
Dora 3: 100 Diamonds / 200 Plyo Split Squats / 300 Flutters
Run was around the bus loop

Sprocket ran-rucked a half marathon over the weekend and was still posting… His man card must look like Swiss cheese.

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Lion King

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8 men were at The Sink this morning, one ran away after warm-ups.
Partnered up for a run/farmer carry – big loop.
Stopped at the front of school, shuttle run/bag toss.
Lion King, reps stopped when muscles roared
Calf raises, Simba, Squats
Big loop again – run/farmer carry/bag toss
Back to COT for 5 minute push
5 reps rinse and repeat till 06:00
Bag Press, Bag Curl, and Bent Over Row

Great job men!

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Heavy

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WARMUP: A little broga
THE THANG: A long mosey with rucksacks and sandbags. 2 miles-ish
MARY: NA
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is… Sometimes you get a little lazy and sleep in for a few days or weeks. A good thing about the Fort is someone will notice and hold you accountable, so you can get back at it.

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Rosie’s magical bean ride

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WARMUP: SSH, Low slow squat, windmills, imperial walkers, merkins
THE THANG: Line it up!
40 Yards of MOT, 60 yards sprint
1. Bear Crawls
2. Lunge walks
3. high knees
4. broad jumps
5. bear crawls

In between rounds, 15 Hand release merkins, 20 squats, 25 CDDs, 30 shoulder taps, 35sec plank

Pauly D – 50 yards + sprint of 50
1. NUR
2. Jog

Jack Webb from 1 to 10
1 Merkin, 4 hand claps
all the way to 10 merkins, 40 handclaps, baby!

Sevens – Apollo Onos, Leg raises.

The flag was passed, another man grows!
MARY:
ANNOUNCEMENTS: Congrats Pauly D
COT:

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Light Poles of Death

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WARMUP: Some
THE THANG: Mosey to school-10 WindMills- Mosey to Benches- 25 dips.
Mosey to light poles- 10 Merkins and 15 Squats every time at the 1st light pole. Run to next light pole 1 burpee 20 LBC. Back to first the to 2nd 2 burpees and 20 LBC. Every lap add a burpee. On way back stop at benches for 25 Dips, 10 cherry pickers at school and 20 Hello Dollies at Bank. Over 3.5 miles for all.
We had a couple people recovering from Spartan and a couple ruckers.
MARY: Heck No
ANNOUNCEMENTS: Yes
COT: YEs

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Flag Hand-Off: Congratulations McHale!

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WARMUP: Zilch
THE THANG: miles and smiles
MARY: We stretched her out:chicken:
ANNOUNCEMENTS: CHRISTMAS PARTY!!, Break the Dam, CRI run/ruck, Thanksgiving Convergence 6:30A @ AO The Ranch
COT: Yes. Thank you, Jesus.

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Miyagi’s Reign Begins

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WARMUP: Yes

THE THANG:
<@UQ50TPDLH> Gave us the opportunity to do 100 burpees with a run EMOM.

<@U08N41FCN0Z>
Chipper 100
– Merkins
– Squats
– BBS
– Flutters
– Dips
– Lunges

100 reps of each, broken up however the PAX wanted.

MARY: Around the circle

ANNOUNCEMENTS: Read your newsletter

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