Tag: Cherry Pie

Cannoli walk

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WARMUP: slight slowsy over to our first stop for some imperial walkers, hillbilly walkers, and low slow squats

THE THANG: got in about 3 miles with a couple of stops. Every ten mins we stopped and did an assortment of exercises between: merkins, squats, walkers, calf raises, curls, bent over rows and overhead carrys.

MARY:

Last 30 seconds we did calf raises, want able to get abs in that time.

ANNOUNCEMENTS: bourbon and bbq, highway clean up, bethels, and post golf tourney

COT: circle of trust

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Running with some exercises

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Pre-Run:
1.3 miles with Halfback

WARMUP:
Imperials, Hillbillies x10 each in cadence

Ran to the basketball court
10 dips & 10 step ups each leg

Short Jack Web of
Jump over the wall and back (that’s 1 rep) followed by 4 merkins.
Went up to 5 wall jumps.

Went back to the basketball court,
10 dips followed by 100m run x5
5 step ups (each leg) followed by 100m run x5

Ran to the bottom of the hill and faced the elementary school.

There are 4 light poles from the bottom to the top. Shuttle run from the first light pole to the second and do 10 jump squats. Repeat for the 3rd and 4th poles.

Wrapped up with 30 seconds of flutters.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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This was a month ago?

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WARMUP: quick Mozy to back
THE THANG: partner workout
100 shoulder taps
150 merkins
200 dry docks
250 dips
200 inc merkins
150 lunges
200 shoulder taps
250 squats
300 LBC’s
350 SSH
50 burpees

MARY: round robin
ANNOUNCEMENTS: golf tournament
COT: yes

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Loops around Kinglsey

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WARMUP:
– None – Everyone was ready
THE THANG:
– Multiple loops around the Kingsley pond.
– Team took turns carrying a 35 lb sandbag

MARY:
ANNOUNCEMENTS:
– Golf Tournament
– HIMS Camp
– Trash pickup 10/25
–
COT:

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A slice of pie

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WARMUP: windmills, Moroccan night clubs, imperial walkers, hillbilly walkers, side straddle hops, yoga flow

THE THANG: mosey to basketball courts for partner Dora:

Mosey to far end of courts (~50yds) and back while partner exercises. Then alternate.

Exercises:
100-Merkins
200-squats
300-lbc’s
300-lunges
200-shoulder taps
100- Carolina dry docks

MARY: flutters, penguins, box cutters

ANNOUNCEMENTS: golf tournament 10/20, adopt-a-highway 10/25

COT: praise for a grandparent’s 100th bday, prayers for healing, perseverance in the face of adversity/obstacles

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Trails, Roads, Rucks

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THE THANG: Road runners to Brayden, Ruckers in the BAX Bubble, & Trail Run tour of the Village.

ANNOUNCEMENTS: Golf Tournament, Garbage Pickup, & F3Chester reminders
COT: Prayers for DD and his M!

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Parking Lot Tour

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15 (12 boot, 3 run) toured Slow Burn’s parking lots. Here’s what we did:

Warm Up
– 10 SSHs (IC)
– 10 Mountain Climbers (IC)
– 10 Plank Jacks (IC)

Four Corners (front, sides, and rear of restaurant row)
– 15 Merkins at each corner
– 15 Squats
– 15 LBCs
– 15 Alternating Shoulder Taps

Mosey to BP
– 15 Irkins
– 15 Derkins
– 15 Dips

Mosey to the upper lot at Chick-fil-A
– 5 (if older than 45) or 10 Burpees (if 45 and under) at each corner

Mosey back to COT lot
– 15 Big Boys at each corner
– 15 American Hammers
– 15 Boxcutters
– 15 Freddies

NMM
The distance between your dreams and your reality is discipline. You have to do the thing, especially when you don’t feel like it. 80% of success is showing up. The rest is willingness to work and learn. Put in the work and reap the rewards.

-IJ

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Stand-Up Colosseum Beat Down

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WARMUP:
– SSH – 20 IC
– Imperial Walkers – 15 IC
– Moroccan Nightclubs – 20 IC
– Windmills – 15 IC

THE THANG:
Part A – 4 Corners Grinder (16 min)
– Corner 1: 20 Merkins
– Corner 2: 20 Squats
– Corner 3: 20 Carolina Dry Docks
– Corner 4: 20 LBCs
– Mode of travel between corners: Power skip first, Bear crawl second, Run third, Lunges fourth. AMRAP until time.

Part B – Partner Dora (17 min)
– 100 Hand Release Merkins
– 200 Squats
– 300 Flutter Kicks (2-count)
– One partner does exercise, the other runs to the curb about 50 yards away and back. Switch until reps complete.

MARY:
– Boxcutters – 15 IC
– American Hammers – 20 IC
– LBCs – 20IC
– Stretch: hamstrings, hip flexors, shoulders

ANNOUNCEMENTS: Golf tournament sign ups still open, keep an eye out for trash pickup date, Bourbon and BBQ tasting in November, read your newsletter!

COT: yes

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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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Ruck Club

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We had 6 ruck club members and 5 runners which is a new ruck club historical marker. Thank you to all who made this accomplishment happen. Grateful to your dedication.

Very specific running route instructions were given and none of the 5 runners ran the route. But… fellowship. That happened. So we are good.

Prayers for Karin Ms Double D, those traveling, and dealing with our kids.

-30-

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