Tag: Cheddah

13 YR Anniversary Convergence

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WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

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EMOM

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WARMUP: 20 SSH, 15 Imperial Walkers, 10 Hillbilly Walkers, 10 Cherry Pickers
THE THANG:
Three 5-minute EMOMs. At conclusion of each 5-minute round, run a lap around parking lot.

Round 1 (5mins):
5 Squats w/bell
10 Merkins
15 Curls w/bell
–Around the parking lot–
Round 2 (5mins):
5 Man Makers
10 Deadlifts w/bell
15 OH Press w/bell
–Around the parking lot–
Round 3 (5mins):
5 Bonnie Blairs
10 OH Tricep Extension w/bell
15 Calf raises w/bell
–Around the parking lot–

Form 2 single-file lines. Station 1 is pacer. When complete, everyone rotates up one slot. 1 goes to 9.
Station 1: run to end of lot (1 burpee)
Station 2: Coupon Swings
Station 3: Squats
Station 4: Mountain Climbers
Station 5: Man makers
Station 6: Coupon Curl
Station 7: Side Straddle Hop
Station 8: OH Press
Station 9: Mountain Climber

MARY: none
ANNOUNCEMENTS: Golf Tournament, Pints & Padres
COT: DD’s M, Backdraft’s Grandmother (100 BDAY), Boogie’s (14 year old BDAY)

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An Old Fashioned WEP

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Disclaimer Given and Shared
WARMUP:
None – Get to it

THE THANG:
Hwy 160 to WEP and Back. Take assessment of sidewalks and enjoy the half paved, half trail route. Miles and plenty of fellowship and follow the leader.

MARY: She was not found.

ANNOUNCEMENTS:
Read your newsletter, Q-Source, Golf on the Links, Bethel, TheFort13th Anniversary

COT: Always stays in COT.

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No Barkley, No Peace

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Roughly, this is what was done:

Run to the back of the school.
Here’s the series… run to the 3rd light pole out back
– Grab a rock, here’s the sequence
– 15 curls, run two light poles, 15 flutters, run back
– 15 curls, 15 OHP, run, 15 flutters, back
– 15 curls, 15 OHP, 15 bent over row, run, 15 flutter, back
– 15 curls, 15 OHP, 15 bent over row, 15 chest press, run, flutter, back
– 15 curls, 15 OHP, 15 bent over row, 15 chest press, 15 tricep, run, flutter, run

Back to the front for more light poles
– Partner up
– Alternate carrying your partner down, at each light pole, 10 derkins each
– On the way back, run, 10 hand slap merkins at each pole
Head back to COT

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Doras in the corners

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WARMUP: All Exercises called in cadence – windmills, imperial and hillbilly walkers, seal jacks, planks, down and up dogs and merkins and shoulder taps sprinkled in

THE THANG: Dora’s in the corners. Each of four corners had exercises of tel:50-100-150 and pax partnered up……because we shouldn’t do life in isolation. Partner 1 runs to opposite side of parking lot while partner 2 exercises with the bell. And vice versa upon partner 1’s return.

Upon completion of a corner, rotate to the next one.

Corner 1
50 – man makers
100 – swings
150 – flutters w/press

Corner 2
50 – merkins on the bell
100 – hammer curls
150 – lbcs

Corner 3
50 – goblet squats
100 – shoulder presses
150 – swings

Corner 4
50 – upright rows
100 – squats
150 – flutters w/press

MARY: Just enough Time for a protractor session for about 45 seconds. Then 0600 was upon us.

ANNOUNCEMENTS: You bet – read your newsletter too.

COT: Shall always be the fifth core principle.

It is always an honor to lead a group of HIM. This morning was no exception. Boogie Nights, thanks for the call. :eye:

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Adding the Lightpoles

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WARMUP:
SSH
IW
HW
mountain climbers
Yoga
Peter Parker
Yoga
Parker, Peter
Yoga

THE THANG:
Long mosey

Muscle up on the wall near the kindergarten classrooms
One, two, three, up to 10

Start with light pole at the bottom of the hill. That light pole is light pole zero. The next light pole is 1, the next one 2, etc. up to 10
For the way up the exercise was Burpees. Then we came down the hill with squats. Then back up the hill with plank jacks, and down the hill with Merkins.

Found the picnic tables at the middle school for some Bulgarian split squats back to COT for MARY

ANNOUNCEMENTS: Read the newsletter
COT: Was held

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Heavy

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I borrowed this workout from Maximus with a few modifications. Most exercises were performed with ruck on.
Ruck– Parking lot loop
2min Ruck Plank
20 Squats
20 Lunges (10 ea leg)
20 Dead lifts
20 Calf Raises
Ruck with Sandbag, bag toss at pillars
10 Bent-Over rows and 10 Upright rows
3-Merkin series: 10 Wide Arm, 10 Regular, 10 Diamonds – Slick
20 Overhead Press
20 Curls
20 Bent-Over rows
Ruck – Big loop
10 Bent-Over rows and 10 Upright rows
20 V-Ups
20 Flutters w/ press
20 Side Bends
20 Simbas
Farmer Carry – Parking lot loop
10 Bent-Over rows and 10 Upright rows
3-Merkin series: 10 Wide Arm, 10 Regular, 10 Diamonds – Slick
10 Overhead Toss
10 Man-Makers
Ruck – Parking lot loop

Back to COT for some Mary.

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4 Corners

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WARMUP: I felt that we need a little motivation so we did “The Motivator” then a few stretchy thing the moseyed to Harris Teeter lot.

THE THANG: we did a 4 corner work out. At each corner we performed the same exercise for the reps listed.

Round 1 – 7 Burpees
Round 2 – 14 Merkins
Round 3 – 21 LBCs
Round 4 – 28 Squats
Round 5 – 21 American Hammers
Round 6 – 14 CDDs
Round 7 – V-ups

We had a few minutes left to get back to COT where we ended with a little Broga.

ANNOUNCEMENTS:
Bethel Men’s Shelter 9/4
Intergence 9/13
HIM Camp
Read the Newsletter
COT: Prayers were made

Thanks again <@UQ50TPDLH> for the opportunity to lead!!!

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Sharing Burdens

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9 men shared their burdens and three sandbags (40lb, 60lb, and 80lb) for a 3.05 mile trek at Soul to Sole this morning. Route was as follows:

– Down Broadcloth, right on Textile, right on Innovation, Right on Kingsley Springs, cross 160, right on Kingsley Park, right on 160, left onto Kingsley Spring, down to LPL and back up to COT

NMM
Winners let obstacles motivate them. Losers let obstacles defeat them. The challenge, loss, or discomfort is the same, but YOU have the power to choose its effect. Inspire or quit – which will you choose?

-IJ

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Stand Up’s VQ

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WARMUP: side straddle hops, arm circles, windmills, imperial walkers, cherry pickers

THE THANG:

Station 1: 100m-ish partner run – 100 monkey humpers, 200 Carolina dry docks, 300 American Hammers

Mosey

Station 2: 10 Merkins, 15 air squats, 20 big boys, 10 burpees

Mosey to the wall

Station 3: PAX stayed in wall squat, while we snaked down the line bear crawling out 10 yards and performed 5 wide arm merkins, then crab walked back. Then walking lunges out to 5 squats and walking lunges back.

Mosey

MARY: 30 LBC, 15 Box cutters, 15 Freddie Mercuries, 15 Flutters, CELEBRITY @slapshot 30 hello dolly’s, and a much needed 15 second body destroyer

ANNOUNCEMENTS: 9/11 stair climb, HIM Camp, and the jam-packed newsletter

COT: praises for new family members for @grassy knoll and a healthy baby for @the pirates friend Netflix. Prayers for Pollo Hermano’s father, DD and family fighting the fight against cancer, college of mine in the throws of rock bottom, and a member of my personal network getting a heart stent in place today. Apologies for any prayers spoken that I’ve forgotten.

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