Tag: Cakeboss

Tall order of MOIST please

Leave a comment

WARMUP:
mosey
3 sets of 10 dips and 10 Derkins
Mosey
Moroccan Night Clubs
Hillbilly Walkers
Low slow squats
Mosey
Moroccan Night Clubs
Hillbilly Walkers
Low slow squats
Mosey
Moroccan Night Clubs
Hillbilly Walkers
Low slow squats

THE THANG:
Light poles
10reps each exercise
Advance 1 poke at time
Go back to beginning stopping at each pole adding next pole each round
MARY: n/a
ANNOUNCEMENTS: 4th not July convergence…be there
COT: lots of prayers and praises🔥👆🏻

TClap |
0

“The Hip Thing” By Airborne

Leave a comment

WARMUP: What Warmup?
THE THANG: Run… far….
Head from COT to Munn. South on Munn to Harris St. East on Harris St. to the Godfather of hills in The Fort. Depending on the distance desired, take Spratt or Massey to 160 and back to COT for a total of ~4 miles.
MARY: Not necessarily Mary but Airborne brought out a 5 minute Hip workout to help with strength, tone and maintain the swim bod for the summer. It was a burner!
ANNOUNCEMENTS: Read your newsletter. Convergence on July 4.
COT: Prayers for calm minds and patience, Cakeboss’s family after losing his step-father and the Cox family who lost their father leaving behind two young children and a wife.

TClap |
0

Postal Loops

Leave a comment

Ran to former Hardee’s location. CCDs, Squats, and LBCs in cadence.
Ran Springs, Elliott, Unity loop to Post Office.
Partner up. Each partner ran in the opposite direction, 10 merkins when they meet up, 15 CCDs, Squats, and LBCs at the Post Office. Rinse and repeat, Pax completed 3 to 4 loops.

Back to COT.

TClap |
0

Bitcoin’s Board of Bpainful Burpees

Leave a comment

WARMUP:
5 Bootcampers and 3 Runners got better with bootcamp routine below.

Mosey around the parking lot to warm-o-rama that includes,
SSH
Windmills
Tunnel Touches/produce pickers
Hillbilly Walkers
Moroccan Nightclubs
Imperial Walkers

Mosey to the bigger parking lot, for,
Lunge Walk
Toy Soldiers
Butt Kickers
High Knees

THE THANG:
Then head to the Board of pain for 5, 10 and 15, at four lamp posts followed by incremental burpees,
Merkins
Shoulder Taps
CDD
Mountain Climbers

Low Slow Squats
Calf Raises
Lunges
Monkey Humpers

LBCs
Freddie Mercury
Box Cutter
Flutter

Scramble to get back to Shovel Flag for CoT.

ANNOUNCEMENTS: Read the Newsletter, Lunch in Uptown, Hanging with Stang

COT: Prayers for families and traveling PAX

TClap |
0

The Slithering: Bushwood’s Finest

Leave a comment

WARMUP: Mosey up bus lane, shuffle mosey shuffle mosey

Hillbilly Walkers, cherry (strawberry) pickers, sumo squats, monacan night clubs
Mosey to slight hill to loading dock
7s: Bombjacks/ Carolina Dry Docks

THE THANG:
Mosey to Band lot
Snaking through the lot with 15 pain station’s, in between moseying
5×15 burpees-75
10×15 Merkins-150
15×15 squats-225

MARY:
N/A

ANNOUNCEMENTS: HIM camp 🤨 sign up

COT: prayers for parents traveling, participating in HIM camp, my travel to NJ and my mother’s grieving loss of stepdad

TClap |
0

SlowBurn:Running to the Chinese Massage 😳

Leave a comment

WARMUP:
SSHs
Mosey to the Chinese Massage
Hillbilly Walkers, squats, Merkins
Mosey to funeral home
Lunge walk
Reverse lunge walk
Mosey to entrance to FHC
THE THANG:
Do exercise at entrance
Run to top of driveway
Do accumulating exercise 1st,2nd…so on

1 Merkins x10=10
2 Leg lifts x9=18
3 Sumo squats x8=24
4 CDDs x7=28
5 Burpees x6=30
6 Wide arm Merkins x5=30
7 Donkey Kicks x4=28
8 Squat jumps x3=24
9 Flutters x2=18
10 Plank punch x1=10

MARY:
Mosey to Chinese Massage
LBCs, Freddy’s, Rosalitas, HelloDollys
Mosey to COT
Some more Mary all the way to 0600

ANNOUNCEMENTS:
F3Dads, Saturday guest Q at The Yard, keep posting
COT:
Prayers and Praises
Lots of health concerns, cancer, surgeries
Also lots of travel and prayers for safety
Family and praise for F3 and people in our lives

TClap |
0

Old Kingsley Loops

Leave a comment

THE THANG:
Suggestion was for Pax to run counterclockwise around old Kingsley business park loop, with the upgrade option of running an increased-paced segment around the pond within.
82% runners (14)
18% ruckers (3)
100% started their day up 1-0

Thanks Anchorman for the opportunity to lead.

TClap |
0