Tag: Cakeboss

Dawn Patrol with Cake 🎂

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WARMUP: mosey with stops for some exercises
THE THANG: 11’s
11 stations 3 levels each level had accumulating exercise moves 10 reps each
Run down hill for 11 merkins and run back
Hard spring g to finish
MARY: gas pumpers
ANNOUNCEMENTS: read newsletter
COT:
Twister was there
Shady and Jekyll ran
Barry complaint it was too hot

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1 Jarvis + 1 Bobber = Acceleration

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It was a beautiful morning at The Ballroom and the PAX were chomping at the bit to accelerate…Or was that Jarvis chomping on a T-Bone?🥩

Quick warmup with the Polish Mating Dance and we were off.

Over to the benches for some dips, step ups and irkins.

Over to the hill for some Chutes and Ladders. 🪜 There were two cones at each station and the PAX had to choose one of them. If they chose a C we had to Chute (run) up to the top of the hill. If it was an L we would run up to the next rung on the ladder. Each rung had two cones and some exercises. Let’s just say there was a lot of Chuting this morning.

Back to COT for prayers and praises.

JWow

1 Jarvis + 1 Bobber = Acceleration

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Tuesday Ballroom

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WARMUP: a little stretching mosey then more Broga
THE THANG: mosey down hill to start the fun. Do 3/4 exercises the. Run around the loop. Round 1: WAM, merkins, shoulder taps, run round 2 SSH, OH claps, Moroccan KCs, run Round 3 squats, sumo, calve raises, monkey humpers run Round 4 LBC, weezy Jeff, amer hammers, flutters run. Next was a partner DORA
100 Merkins, 200 squats and 300 LBCs. Back to COT
MARY: not much.
ANNOUNCEMENTS: Bethel, trash pickup, CRI in Rock Hill

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No Rain at the Moment

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WARMUP: Maybe
THE THANG: out and back – Munn to Harris to Sam Smith. 4 miles with plenty of Ruck options
MARY: None
ANNOUNCEMENTS: Trash Pick up/ Bethel Men’s/ Christmas party
COT: Prayers and Praises from each pax ( health, marriages, patience, Recovery, Healing, Transition for College kids, employment and blessings.

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Blast the burpees

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WARMUP: Side Straddle Hops, Squats, hillbilly walker,Peter Parker, Up Dog, Down Dog, Walk the Dogs
THE THANG:
Run to pond side (lpl fin) towards speed limit(25) symbol

Do 10 reps of first exercise, run down hill (Lpl parking)for 2 burpees, run back up hill.
Repeat the pattern until last exercise has 20 burpees at the bottom of the hill.

  1. Donkey kicks / 2 burpees
  2. Big Boys / 4 burpees
  3. Bomb Jacks / 6 burpees
  4. Merkins / 8 burpees
  5. LBCs / 10 burpees
  6. Jump Squats / 12 burpees
  7. Shoulder Taps / 14 burpees
  8. Apolo Ohno / 16 burpees
  9. Calf Raises / 18 burpees
  10. Overhead claps / 20 burpes

MARY:
ANNOUNCEMENTS:
COT: Family health issues, kids, parents, teachers finishing school; anniversaries; sons going into harm's way to help others; PAX health both mental and physical; and more.

Thanks for the opportunity to lead.

Blessings
-Spike(Madhan)

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Quarter shuffle

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WARMUP: one guy got in trouble for trying that at this AO one time
THE THANG: double Kingsley, try to push the last 1/4 of each mile
MARY: again, there was an issue one time
ANNOUNCEMENTS: newsletter
COT: youth sports….why can’t all the kids just try hard? Flux

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Running is fun?

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WARMUP: N
THE THANG: Y
MARY: N
ANNOUNCEMENTS: Y
COT: Y

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Tic Tac chain/Cindie

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WARMUP: usual stuff, emphasis on shoulders

First 30: Chain Fiesta… do these near gazebo…. Tic-Tac-Toe grid on sidewalk

  1. Dora-1: Partner moseys out & back for swap… complete the following:
  1. 50 Ch-ickle Pointers (Pickle Pointers w/ Chain)
  2. 50 Lonely C(h)owboys (Lonely Cowboys w/ chain)
  3. 50 Dirty-CHyrtles (Dirty Myrtle w/ chain)
  4. 50 Man Of Steel: basically a Superman( on your belly), with chain across back out to each hand
  1. “Tic-Tac-Brick”: Team Chain vs. Team Cindy
  1. Relay race: 1 team bear-crawls w/ chain, other murder-bunnies w/ cindy
  1. Place Coupon in open square (tic-tac-toe) & mosey back to line
  2. Next pax can take off once partner ahead has dropped coupon in square
  1. Winning team does Windmills w/ chain while losing team does 10 Man-makers w/ Cindie
  2. We got two rounds of this when 530 hit

Next 30
Conversation: “Now vs. Later – The Discipline of Discernment”Set-up (1–2 min)

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4 corners of leadership

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WARMUP: inro and disclaimer. Mosey to another parking lot. Circle up for MNC, windmills, Non-discrpt produce pickers, Plank, up/down dog with toe taps, and merkins.
THE THANG: Ran back to the main lot for 4 corners. 4 laps with 10, 15, 20 and 25 reps at each corner. Stared with Monkey humpers then run, wide arm merkins then lung walk, dying cockroaches then nur, and then CDD then karaoke to tge beginning. Once completed, then we talked about what we would tell our younger selves. Good conversation and good leadership knowledge! Finished 2 more laps with pick you pain and pick your rep.
MARY: Back to COT for 2 quick Mary's
ANNOUNCEMENTS: mens shelter, road pick up, races.
COT: Prayers for cancer, health, kids, and patiance.

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