Smoked the “Moderate”

2024-08-31Leave a comment

QIC: Cohiba
When: 08/31/2024
Pax: Bitcoin, Boogie Down, Cohiba, Fogerty, JCruise, Kodak, Time Machine, Tin Cup
Posted In: 1st f

WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Strawberry Pickers, and Broga
THE THANG:
Phase 1: Cheese Shredder
Phase 2: 7s= Plank Jacks & Big Boy Sit Ups
Phase 3: Four Corners = 10 reps each exercise
Corner 1: Seal Jacks, Bomb Jacks, and Squats
Corner 2: Shoulder Taps, Mountain Climbers, and Lunges
Corner 3: Merkins, Peter Parkers, and Dips
Corner 4: LBCS, Flutters, and Hello Dollies
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Sea-bis-quick

2024-08-26Leave a comment

QIC: Fogerty
When: 08/20/2024
Pax: Cakeboss, Cohiba, Fogerty, Happy Hour, Liberty Bibberty, Retread, Time Machine, Vuvuzela
Posted In: 1st f

WARMUP: um- Nope
THE THANG: Run thru Middle School and CRHS and check on SnakePit to be sure they were accelerating.
MARY: um-nope
ANNOUNCEMENTS:
COT: Yes – Fantastic Discussion

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Great bootcamp weather for a run (10 degrees too warm for good running weather)

2024-08-26Leave a comment

QIC: Esso
When: 08/26/2024
Pax: Anchorman, Barry Manilow, Bass-o-matic, Cakeboss, Cobra Kai, Cohiba, Corruption, Cyclops, Double D, Esso, Fire Marshall Bill, Fogerty, Funhouse, Gekko, Nasa, oldbay, Peach Stand, Pusher, sirtophamhat, Sugar Daddy, Twister, Wegmans, White Lightning, WWL
Posted In: Flight Plan

Walmart Route

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Hive 9th Birthday

2024-08-25Leave a comment

QIC: Band Camp, B.O.B.
When: 08/16/2024
Pax: B.O.B., Band Camp, Cohiba, Esso, Half Shell, JWOW, Last Call - LC, Peabody, Poppins, Pusher, Shady, Slash, Slow Jams, SugarBug, Tesh, Time Machine, Über, Vuvuzela
Posted In: The Hive

We gathered strong for a kettlebell celebration
WARMUP: Happy Hour led
THE THANG:
Airborne had 10 minutes of EMOM
ran a lap
Band Camp had 10 minutes of EMOM (Free Smells splashed a little root beer cause he’s 19)
ran a lap
BOB had 10 minutes of EMOM
MARY: Airborne close with his hip extravaganza
ANNOUNCEMENTS: Grateful Longshanks kicked this AO off 9 years ago. Missed Uhaul being there, but otherwise we had all the former site Qs present
COT: Was held
Coffeeteria with Popppins leading afterwards.

Thanks Happy Hour for the push to celebrate!

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Block Party at the Varsity

2024-08-24Leave a comment

QIC: SouptoNuts
When: 08/23/2024
Pax: Cohiba, HarryCarry, Rumbling Bald, Shield, SkateOrDie, SouptoNuts, Spectre
Posted In: Varsity

Slow mosey until Skate or Die could catch up. Came in hot. Shuffles, karaoke, high knees, heels to butt, SSH, MNC, Windmills. 15 Derkins in cadence, 20 step ups on benches single count. Bear crawl around the benches.

Mosey to hill where Cindy lives
10 – man makers
10 – curls
20 – flutter press
20 – dips
10 – Cindy swings
Run down hill and back
5 pull ups
Rinse and repeat 3 times

7’s LBC’s and hello Dollie’s

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For the stat guys

2024-08-24Leave a comment

QIC: Barry Manilow, Mainframe
When: 08/24/2024
Pax: Barry Manilow, Cohiba, ditch witch, Double D, Fogerty, Mainframe, Mark Nestel, Retiree, Retread, skipper, Wegmans
Posted In: 6at6

Mainframe led the trail guys, YHC pointed the rest in the general direction of QT

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Bermuda rectangle

2024-08-22Leave a comment

QIC: Peach Stand
When: 08/22/2024
Pax: 38 Special, Barry Manilow, Bass-o-matic, Bonsai, Cakeboss, Cohiba, darkhelmet, Funhouse, Headspin, Peach Stand, Wegmans
Posted In: Minnow Pond

WARMUP:
THE THANG: route – Massey st to Harris to ardrey to 160 – one mile on the dot.
Pain stations – parking lot on top of Massey hill, Nazarene church parking lot, entrance to WEP
10 jump squats and 20 merkins at each pain station

3 lap goal
MARY:
ANNOUNCEMENTS:
COT: had some marathoners visit. It was cool to see those guys up close

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Whoops

2024-08-22Leave a comment

QIC: Rolloff
When: 08/07/2024
Pax: Anchorman, Bodywash, Cohiba, Double D, Falcon Crest Ryan_F, Gekko, Mark Nestel, RollOff, Sasquatch, Shady, skipper, Slash, Spectre, Spider-Man, Twister, Vuvuzela, Wegmans
Posted In: Clydesdales

WARMUP:
THE THANG: 160 into fort mill, left on main, turn around at old Hardee’s for 3, go up to summersby for 4.5
MARY:
ANNOUNCEMENTS:
COT:

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Brilliant Fashion

2024-08-22Leave a comment

QIC: Rolloff
When: 08/21/2024
Pax: Anchorman, Barry Manilow, Bass-o-matic, Beacon, Cobra Kai, Cohiba, Corruption, Destiny, Fogerty, Gekko, Mainframe, Mark Nestel, Rebel, RollOff, Shady, Tootie, Warning Track, Wegmans
Posted In: Clydesdales

WARMUP: No
THE THANG: munn to left on Harris, left on Jackson, left on 160 and back to cot. Add in more of needed
MARY: Huh
ANNOUNCEMENTS: Read your newsletter
COT:

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Star fish

2024-08-20Leave a comment

QIC: Vuvuzela
When: 08/15/2024
Pax: Bass-o-matic, Bones, Cakeboss, Cohiba, Fire Marshall Bill, Funhouse, Nasa, Peach Stand, Punch List, Shady, Vuvuzela
Posted In: Minnow Pond

WARMUP: run around downtown with a few stops along the way with a variety of exercises until we got to the initial point of the starfish
THE THANG: center point with 5 burpees every time that we go back to that point. Point 1 with BBSU and CDD. Point 2 with merkins and LBCs, point 3 with squats and Rosalitas, point 4 with jump squats and shoulder taps. Go back to COT for a total of 3 to 3.5 miles
MARY:
ANNOUNCEMENTS:
COT:

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F3 The Fort

Tag: Cohiba

Smoked the “Moderate”

Sea-bis-quick

Great bootcamp weather for a run (10 degrees too warm for good running weather)

Hive 9th Birthday

Block Party at the Varsity

For the stat guys

Bermuda rectangle

Whoops

Brilliant Fashion

Star fish