Tag: Cakeboss

Open Doors are not a Coincidence

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WARMUP:
Light mosey to stadium
COP – Circle of Pain for warm up
5-6 exercises
THE THANG:
Sideline to sideline lunges, backward running, karaoke, gasers
Aka suicides
1 merkin
2 big boys
3 side straddle hops
4 squat jump
5 burpees
6 sumo squats
7 LBCs
8 good mornings
9 Bobby hurlys
10 donkey kicks
MARY:
Around the circle with some abs by committee
ANNOUNCEMENTS:
Slapshot had all of the newsletter in his head
QCOT:
Whenever an opportunity comes you need to pray, discuss with Concentrica and act on it
Open doors are not a coincidence and when they shut you can’t go back
Be bold men and live life trusting SkyQ has your
CakeBoss  out 👏🏻🥓🔥

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Open Doors are not a Coincidence

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WARMUP:
Light mosey to stadium
COP – Circle of Pain for warm up
5-6 exercises

THE THANG:
Sideline to sideline lunges, backward running, karaoke, gasers
Aka suicides

1 merkin
2 big boys
3 side straddle hops
4 squat jump
5 burpees
6 sumo squats
7 LBCs
8 good mornings
9 Bobby hurlys
10 donkey kicks

MARY:
Around the circle with some abs by committee

ANNOUNCEMENTS:
Slapshot had all of the newsletter in his head

COT:
When an opportunity comes you need to pray, discuss with Concentrica and act on it
Open doors are not a coincidence and when they shut you can’t go back
Be bold men and live life trusting SkyQ has your
CakeBoss out 👏🏻🥓🔥

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Running with push ups

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WARMUP: pledge
THE THANG: mosey to WEP and partner up. Each partner runs in opposite direction around the WEP path and each time they meet do the next installment in a 1/4 jack webb with burpees/ merkins ( 1 burpees and 4 merks, etc) cap of 7 burpees and 28 merkins before starting back down the mountain
MARY:
ANNOUNCEMENTS:
COT:

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Chicken Nuggies

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It was a beautiful rainy morning after the superbowl. Thankful for all the PAX showing up. Quick disclaimer then we crossed 160 to Braden. Every time we passes the sign it was 12 merkins. Run down to the clubhouse for a simple plan in chicken nuggies increments:
6 burpees, 12 mtn climbers, 18 LBCs, run loop clockwise. Loop is up hill to sign, right down 160 to next Braden entrance, take a right and follow Emory back to clubhouse. 6 jump squats, 12 CDDs, 18 American Hammers, run loop in opposite direction. Keep repeating until time. Jog back to rainy COT. Gazelles got 5 loops in, others got less but everyone put the work in. Thanks for the nod Badlands!

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Kraken burpee

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WARMUP:
Merlin, side straddle hop
THE THANG:
3.5 mile run
Stop 1 kraken burpee, stop 2 Mike Tyson, stop 3 Merkin
MARY: NA
ANNOUNCEMENTS: Q school March 1st
COT: family. Men staying calm, family with health issues

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Better late than never.  Thanks Double D for the guidance to get this posted.

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WARMUP:  No warmup, got right to it.  
THE THANG: 2 Ruckers, 5 runners for a trip to Kingsley and back. Great mumble chatter with a beautiful sunrise.
MARY: Mary did not show up….AGAIN!!
ANNOUNCEMENTS:
COT: We prayed for OldBays wife’s healing, Dam to Dam participants safety and strength & Protection and guidance for our 2.0’s.

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Making a trip to Blockbuster

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WARMUP:
Pick up blocks
Walk to band lot
SSHs
Windmills
Sumos

THE THANG:
20yard murder bunnies
10 man makers
20 yard bear crawl
10 flying squirrels
20 yard crawl bear
10 bombjacks
Rinse and repeat until murder bunnies into endzone
Round 2
20yard murder bunnies
10 curls
20 yard bear crawl
10 leg lifts
20 yard crawl bear
10 big boys

MARY:
ANNOUNCEMENTS:
COT:

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Run or ruck

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WARMUP:
THE THANG: run 4 miles
MARY:
ANNOUNCEMENTS:was a lot of fun running this morning. Did learn about OldBay new health monitor to tell him if he has had enough sleep, if h he is in his target heart rate, and a lot of other really cool stuff. He and I might differ on State schools but both like technology. Twister and Cakeboss are really getting after the runs and sprocket likes to double down. Delorean gets his in even if at the wrong location.
COT:health

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