Tag: Cakeboss

Rhabdo Ladder

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WARMUP:
SSH, an Imperial Walker – Squat mix, merkins, Peter Parkers

THE THANG:
tel:10-9-8-7-6-5-4-3-2-1 Pullups
1-2-3-4-5-6-7-8-9-10 Handstand pushups or modify to squat thrusters with a Cindy

Called an audible to move to the next workout after 1 person was done.

Moved to the track and partner up for
100 merkins and 100 squats between partners followed by 400m run
Then 80 merkins and 80 squats, 400m
60 merkins and 60 squats, one last lap

ANNOUNCEMENTS: Jaeger, Rooster, Battlebot’s last Q and farewell at Printshop, Bethel

COT:

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Broga and Mosey New TV Series

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WARMUP: Mosey Up Massey Hill
THE THANG:
1mile run

30min Broga

1mile Run

3min Broga

Or
1mile run with 4 pain stations
5 burpees
10 CCDs
15 Sumo Squats

MARY: Broga
ANNOUNCEMENTS:
Yeager….Do It
COT:
Be the friend even when others are not

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All of Them!

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WARMUP: Disclaimer loosened up the vocal cords
THE THANG: run out Richard Crossing to Front St, turn left to Berkshire, so 2 laps, return on Front/Richards Crossing

Message at end referred to 33 yr anniversary for me/M last wk and question from Pirate about what was the hardest phase. As Cyclops would say “all of them” AND they’ve also ALL been the best phase. How can you adjust your mindset to “both/and” and away from the “either/or” nature our culture seems to impose?

MARY: nope, she stayed in fartsack
ANNOUNCEMENTS: March 14 convergence, March 1 final Battle Bot Q at Alcatraz
COT: Davinci, wedding anniversary

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Double Cindie date

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WARMUP: did some hopping around and other stuff
THE THANG: everyone grab two cindies. Farmer carry between lights in the parking lot and do exercises at each light with the cindies
Step ups
Wide Merkins on the blocks.
Calf Raises
Decline merkins with double stack
Squat thrusters
Diamond merkin on single block
BBSU
Triceps
Curls
Mak Tarja on blocks
Dips
MARY:
ANNOUNCEMENTS:
COT:

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Words that Hurt but why??‍♂️

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YHC brought up local story of Cam Newton calling teammates losers because were a losing team when he got drafted.
Is he wrong? What really drives people getting upset with those comments.
Come back to COT to see
WARMUP:
Mosey
THE THANG:
Along mosey we did
5 burpees
10 CDDs
15 sumo squats

Stopped for some 7’s on long steep hill
1 merkin 6 sumo squats

Continue mosey with 5,10,15
At tennis courts

10 merkins
10 big boys
10 lunges
10 plank jacks
Bear crawl to each corner of tennis court
2 rounds

Continue mosey back to basketball court at COT

Another round of tennis court routine

Done
MARY:
ANNOUNCEMENTS:
Yeager——sign up
COT:
Being called a Loser is not nice and rude but when in a race or working we have goals and we either attain them or not
Are we all losers??
I think not but we get wrapped up in the identity of loser versus knowing we are Children of God loved valued and chosen
He proved this to us over and over again but we focus on earthly things not Godly things.
Change the focus
Who cares what the horizontal says and know the ONE who calls you by your name

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Singing in the Rain ?️

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WARMUP: Get out of our cars as it was freezing rain and lightning out.
THE THANG: Ruck up and hit Kingsley loops for 2.71mi with about 6 stops for squats and lunges
MARY: N/A
ANNOUNCEMENTS: Yeager and Christmas Party :rolling_on_the_floor_laughing:
COT: prayers and praises

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Poop virus

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WARMUP:
Because it’s 35 degrees and raining, we will warm up
SSH
Low Slow Merkins
Peter parkers
Low slow squats
Run a lap

THE THANG:
Every Minute on the Minute:
10 burpees
Until failure

After failure:
Run a lap of shame
then 10 Merkins EMOM until failure

After failure:
Run a lap of shame
then 10 squats EMOM until failure

MARY:
Tie breaker between Dark Helmet, Italian Job, and Battle Bot:
Max dead hang

ANNOUNCEMENTS:
COT: “on Earth as it is in Heaven”

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Rucking with…….thoughts, a Socratic and a few exercises (but just a few)

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WARMUP: Nope – off at 0500

THE THANG: Ruck and insert exercises at different points along the 3 mile route.
Merkins with ruck on
Calf raises
Peter Parker’s
Parker Peter’s
Incline merkins with Ruck on
Squats
Lunge walks around circles
More merkins with rucks on

Lessons and questions shared from a recent reading YHC absorbed:
Be tolerant of others and strict with yourself
Control what you can control
Raise your children well
Contribute to your community
We are all vessels of something – what are you a vessel of?

All PAX got 3 miles plus exercises – 60 minutes of solid work put in by all. And great to see some newer and less familiar faces returning to the gloom. In the words of DD – Just Keep Posting.

MARY: nope – open to all men

ANNOUNCEMENTS: took place

COT: 5th core principle

Thanks for the call Sofrito – always honored to lead. :eye:

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