Tag: Cherry Pie

Back to the 90d

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Warmup
Liberty gauntlet
SSH
Imp Walkers
Hillbilly Walkers
Low slow squats
Merkins
Broga
Bear crawl Indian run
The 90s Do Do Do Dora
90 merkins
90 Carolina Dry Docks
90 Squats
90 Lunges
90 LBCs
Longest yard
10 yard you soldier and duck walk / merkins and squats
Mary
Freddys
Pickle pointers

ANNOUNCEMENTS:
Newsletter
Pizza

COT:
Aging and preparedness

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Big Deck

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WARMUP: CP, WM HW and the “other walker”
THE THANG: mosey to the CFA parking lot where a giant deck of cards was found. Board was also conveniently located on a rock. After shuffling we took turns pulling cards and doing what the board said to do
MARY: nope
ANNOUNCEMENTS: Trash pickup and Cannoli run
COT:

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Beat the deck

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WARMUP: SSH, Cherry Pickers, Imperial Walkers, windmill

THE THANG:
Start with 9 cards face up, each card is associated with a workout and each suite is associated with a MOT. We went around picking higher or lower of any card, if we get it right we have that persons lead a 10 cadences on it..if we get it wrong we do the 10 cadences and MOD to the light pole and back and flip the card. The objective was to complete the deck….we failed :disappointed:

MARY:
Who doesn’t have time for 7 minute abs? Apparently us as we ran short

ANNOUNCEMENTS:
Break the dam reschedule; Bethels men shelter, read your news letter

COT:
Prayers health and wellness

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Up…. And down

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WARMUP:
ssh, iw, hillbilly walker, Moroccan night clubs, windmills,

THE THANG:
Mosey around/ behind broadcloth to covered breezeway.

1. DORA -partner runs upstairs – across – downstairs and back
Exercises:
100 merkin
200 squat
300 lbc

2. 11’s – burpee & big boy sit-ups
in between: run upstairs across and downstairs reverse back (double the stairs)

We completed 9 of the 11’s before time ran out

MARY: lbc and big boy during the thang. Closed out with a flutter burnout

ANNOUNCEMENTS: yep
COT: prayers for elder care, injury/recovery, jobs, anniversaries

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Forbidden Zone route

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WARMUP: describe the route option
THE THANG: run to the forbidden zone, option going through the 160 overpass and do a complete loop or just go backwards and comeback at sixth baxter.
MARY:
ANNOUNCEMENTS:
COT:

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Dancing the Cold Away

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WARMUP:
Classic CoP with about 5 exercises while Bonsai arrived at joined us
THE THANG:
Slow mosey with exercises every 50yards to continue to warm up

Cross the frozen bridge to football field
Four corners around track
Each corner perform exercise and mosey to next corner
Alternating upper body and lower body
6 Merkins 4
10 calf raises 4
10 CDDs4
10 squats 4

MARY: no time …not even 6min
ANNOUNCEMENTS:
Break the Dam run Saturday
Pusher says there’s some race in September
COT:
Praying for Cherry Pie and visiting dad
Aging parents
Safe travels on icy roads
Marriages and 2.0s

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Trip to the ER

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WARMUP: Done in the car
THE THANG: Munn to 21, loop the hospital, back up 21, loop Sunbelt, then up the hill, over the woods avoiding the big bad wolf and back to COT, 4-5 miles depending upon your loops in the woods
MARY: She fart sacked
ANNOUNCEMENTS: Damn Bar packet pickup, stay warm and don’t play in traffic
COT: Moms and kids

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GHES out and back

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WARMUP:
THE THANG:
Ran to Gold Hill Elementary and back. 4+ miles depending on which loop you hit at the school
MARY:
ANNOUNCEMENTS:
COT:

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