Tag: Clickbait

Better late than never.  Thanks Double D for the guidance to get this posted.

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WARMUP:  No warmup, got right to it.  
THE THANG: 2 Ruckers, 5 runners for a trip to Kingsley and back. Great mumble chatter with a beautiful sunrise.
MARY: Mary did not show up….AGAIN!!
ANNOUNCEMENTS:
COT: We prayed for OldBays wife’s healing, Dam to Dam participants safety and strength & Protection and guidance for our 2.0’s.

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Time Flies With Fun Bags

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*WARMUP:*
Windmills
Plank
Moroccan Nightclubs

*THE THANG:*

15 – Under The Wires 3x
15- Curls

30 – Bicycle Crunches 3x
30- American Hammers

15 – Walk-Out Push-Ups 3x
15- pull throughs

30 – Jacknifes 3x
100 – Yard Bear Crawl

15 – Diamond Push-Ups 3x
15 – Man Makers

*MARY:*
None
*ANNOUNCEMENTS:*
Christmas party coming up- see Maximus for details.

*COT:*

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Welcome to my TED Talk

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Disclaimer disclaimed
Valentine’s Day Eve – Accelerating the M requires both Skill and Love. Just like our fitness, relationships are either Accelerating or Decelerating, Aye?
If you think you are “Maintaining” your relationship, you are actually Decelerating.

Mosey to WEP Stage
The Culture is a Jester
• Our culture likes to present marriage as easy, but a HIM knows virtue takes work, and thus marriage will take work.
Warm Up
20 SSH IC
10 Windmills IC
10 LSS IC
Al Gore w/ 10 MNC IC
11 Hill Billy Walkers IC
Yoga?

There is NO 50 Yard Line
• Halfway is not good enough when it comes to the M. An Accelerating HIM will go the length of the field for his M.

The Thang – Pearls on a String became chase Maximus (and Clickbait and Poppins, with Band Camp on form patrol) around the WEP loop, at each swing, do the following:
10 Merkins
10 Squats
10 Flying Squirrels

Your Wife is NOT Your Best Friend
• She is made for a much higher purpose, put her on the pedestal alone.

Mosey to Pike Entrance
7s of Derkins and Bomb Jax
7s of Step Ups and Dips
Mosey to Pike Wall
Wall Sits and Burpee Waterfall

Joy Trumps Happiness
• Happiness is a transitory positive feeling
• Joy is a permanent state of hopeful satisfaction
• A healthy and vital M is a lifetime pursuit

Mary – Flutters until 0600

Marriage requires Proximity and Purpose. It transforms a man from a selfish Happiness-junkie into a selfless Joy-seeker. The HIM knows if he fails at his M, nothing else he does will matter.

Announcements: Q-Source after this. D2D celebration on 3/2
COT: stays in COT

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Know what I mean?

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WARMUP:

– SSH x 20 (IC)
– Hamstring stretches (left, right, middle)
– Quad stretch (left and right)
– Yoga like movements

THE THANG:

– Mosey from WEP to hill at Massey . Up and down the hill 3x. Burpees at top (15-10-5) and Merkins at bottom (15-10-5).

– Mosey to Print Shop. Pull ups, 3 rounds, max. One partner does pullups, other partners does step ups.

– Mosey to Hardees Parking Lot. 4 Corners Elevator. 10 Merkins, 20 LBCs, 30 Plank Jacks, 40 Shoulder Taps. Add an exercise each corner on the way through, drop an exercise at each corner on the way back. Pivot Squat, Bear Crawl, Backwards Run from corner to corner.

– Mosey to FM Pharmacy for a quick round of exercises while gathering The Six.

– Mosey back to WEP. PAX led Mary while gathering The Six.

– 10 minutes of F3 “Cube of Exercises”. PAX took turning rolling and performing determined exercises.

– Back to COT to finish up with Airborne Hip Exercises.

MARY: Some mixed in throughout

ANNOUNCEMENTS:

Trash pickup, Coffeteria, Murder Bunnie’s playoff game

COT:

Prayers family and friends close to PAX dealing with illness. Prayers for those suffering from mental illness and addiction. Prayers for leadership.

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Tellier WOD + Some Extra

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WARMUP: Mosey around a large parking lot loop with bear crawls, crawl bears, NURs and side shuffles.
THE THANG: It was the Tellier, dedicated to Army Sgt. Zachary D. Tellier of Charlotte, NC.
The WOD:
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)
150 Air Squats

Upon completion of the Tellier WOD, we did a little stretching. Then, we made our way to the pull-up bars for:
3 Burpees
6 Pull-Ups
9 Merkins
Repeat 3 more times for a total of 4 rounds

Out to the road. Flutters then run down to the stop sign then NUR back.
Freddie’s & Heels to Heaven then run down and NUR back.

MARY: Instead of 6MoM, we did 10 hand-release merkins.
ANNOUNCEMENTS: Murder Bunnies tonight at the Whitewater Center 9pm.
COT: Indeed…Principled.

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Tellier WOD + Some

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WARMUP: Mosey around a large parking lot loop with bear crawls, crawl bears, NURs and side shuffles.
THE THANG: It was the Tellier, dedicated to Army Sgt. Zachary D. Tellier of Charlotte, NC.
The WOD:
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)
150 Air Squats

Upon completion of the Tellier WOD, we did a little stretching. Then, we made our way to the pull-up bars for:
3 Burpees
6 Pull-Ups
9 Merkins
Repeat 3 more times for a total of 4 rounds

Out to the road. Flutters then run down to the stop sign then NUR back.
Freddie’s & Heels to Heaven then run down and NUR back.

MARY: Instead of 6MoM, we did 10 hand-release merkins.
ANNOUNCEMENTS: Murder Bunnies tonight at the Whitewater Center 9pm.
COT: Indeed…Principled.

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Tellier WOD + Some

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WARMUP: Mosey around a large parking lot loop with bear crawls, crawl bears, NURs and side shuffles.
THE THANG: It was the Tellier, dedicated to Army Sgt. Zachary D. Tellier of Charlotte, NC.
The WOD:
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)
150 Air Squats

Upon completion of the Tellier WOD, we did a little stretching. Then, we made our way to the pull-up bars for:
3 Burpees
6 Pull-Ups
9 Merkins
Repeat 3 more times for a total of 4 rounds

Out to the road. Flutters then run down to the stop sign then NUR back.
Freddie’s & Heels to Heaven then run down and NUR back.

MARY: Instead of 6MoM, we did 10 hand-release merkins.
ANNOUNCEMENTS: Murder Bunnies tonight at the Whitewater Center 9pm.
COT: Indeed…Principled.

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Pain & Misfortune

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WARMUP: none
THE THANG:

All movements with weighted vest and minimum 30lb sandbag.

15 – Curls – 3x
20 – Russian Twist – 3X
25 – Thruster- 3x

Each set, one pax performing tractor tire flips 3X per man/ total 9 reps per section.

15 – Pull Throughs – 3x
20 – Shoulder to Shoulder- 3x
25 – Bag Push-Ups

Each set, one pax performing tractor tire flips 3X per man/ total 9 reps per section.

15 – Power Cleans – 3 x
20 – Rows – 3x
25 – Man-Makers 3X

Each set, one pax performing tractor tire flips 3X per man/ total 9 reps per section.

15 – Burpees- 3 x
20 – Over The Shoulders – 3x
25 – Flutter Kicks 3X

Each set, one pax performing tractor tire flips 3X per man/ total 9 reps per section.

MARY: none
ANNOUNCEMENTS: bethel men’s shelter, litter pickup, read newsletter
COT:

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Rip Curl, Brah

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This week’s Dawn Patrol Tuesday installment was a run with 3, 4, and 5 mile options.

-Launch to Harris Street to Harris x Munn then return: 3 mile
-Launch to Harris to Munn to 160 to Startex: 4 mile
-Launch to Harris to Munn to 160 to Harris to Ardrey to Startex: 5 miles

We had 5 for 4 with a Doubledown and 1 Code Brown.

Come join at 0615 and tell your friends who need it!
Aye
Jekyll

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Upper body spa day.

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WARMUP: 15 side straddle hops, 10 Hill Billy Walkers, 15 Windmills
THE THANG:

15 – Under The Wires 3x
100 Yard Sprint

30 – Bicycle Crunches 3x
100-Yard Bear Crawl

15 – Walk-Out Push-Ups 3x
100 – Yard Sprint

30 – Jacknifes 3x
100 – Yard Bear Crawl

15 – Diamond Push-Ups 3x
100 – Yard Sprint

30 – Chair Crunches 3x
100 – Yard Bear Crawl

15 – Clapper Push-Ups 3x
100 – Yard Sprint

30 – Swipers 3x
100 – Yard Bear Crawl

15 – Explosive Negatives 3x
100 – Yard Sprint

MARY: none
ANNOUNCEMENTS: read newsletter
COT:

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