We have options

2024-03-21Leave a comment

QIC: Rebound
When: 2024-03-20
Pax: Bass-o-matic, Cakeboss, Conundrum, Corruption, decibelf3, Jeremy Antall15, Mainframe, Rebound, RollOff, Sasquatch, skipper, Slow Jams, Spectre, Twister, Vuvuzela, Warning Track, Wooden Leg
Posted In: Clydesdales

WARMUP: none
THE THANG: 3,4,5 mile run options and 2.75 mile ruck
MARY:
ANNOUNCEMENTS: acceleration project, blood drive
COT: families, Jed’s surgery, marriages

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Tabata plus burpee workout

2024-03-18Leave a comment

QIC: Cubbie
When: 2024-03-18
Pax: Boogie Nights, Conundrum, Cubbie, Farmers Only, Jeremy Antall15, Joe Lyons (F3 Long Duck), Rebound, Shower Curtain, Slash, SugarBug, Wooden Leg
Posted In: The Armory

WARMUP:
SSH
Windmill
Low slow Squat
Moroccan night clubs

THE THANG:
Repeat of a November Kettlebell Tabata workout with a twist. At start of the rest period, bang out a burpee. Rotate around all areas and exercises, and start back at 1.

Workout is meant to evenly work all major muscle groups: back, abs, arms, chest, legs,

MARY:
Area 1:
– Swings
– Curls
– Flutters (Bell high)
– Deadlift
– Shoulder Press

Area 2:
– Turkish Getups
– Goblet Squats
– Triceps
– American Hammers
– Renegade Rows (in plank)

Area 3:
– Deck Squats
– Bentover Rows
– Calf Raises
– Side Lunges
– Chest Press on 6

ANNOUNCEMENTS: Newsletter

COT: Say something you are thankful for.

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Co-Q

2024-03-08Leave a comment

QIC: Crystal Lake, Rebound
When: 2024-03-08
Pax: 3D, Barkley, Conundrum, Crystal Lake, Cubbie, Dojo, Full House, Gears, Joe Lyons (F3 Long Duck), Karma Chameleon, Rebound, Shower Curtain, Sprocket, SugarBug, Wooden Leg
Posted In: The Armory

WARMUP: SSH, Windmills, Moroccan night clubs
THE THANG: Tabata workout. 3 rounds of 6 exercises. 45seconds work, 20 seconds rest.
Exercises: curls, front raise, standing row, tricep extension, oh press left, oh press right
Mozy to bigger parking lot at front of church.
Pt2- Crystal Lake- start at 13 squats, MOT to next set of parking spots was near crawl with bell, then 12 squats. Around the world MOT to next parking spots. Repeat and decrease by 1 rep until finished

MARY: Flutter press, American Hammer, big boys
ANNOUNCEMENTS: convergence
COT:

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4-corners

2024-03-08Leave a comment

QIC: Barkley
When: 2024-03-08
Pax: Barkley, Boogie Nights, Conundrum, Crystal Lake, Farmers Only, fishstix, Half Shell, Joe Lyons (F3 Long Duck), Olaf, Rebound, RollOff, slapshot, Slow Jams, SouptoNuts, Sprocket
Posted In: The Stockade

*WARMUP:* SSH, Big Boys, Windmills

*THE THANG:* 3 Round Run to CVS, 10-20-30 count exercise at each corner, back to COT for 3 burpees after each round. 3 Round Run around Harris Teeter parking lot 10-20-30 count exercise at each corner, back to COT for 3 burpees after each round, Finished with one more round to CVS then an Airborne special to close it out at COT

Prayer or praise from everyone

Olaf took us out in prayer

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Meat sleeve

2024-03-07Leave a comment

QIC: Slash
When: 2024-03-07
Pax: 38 Special, Band Camp, Bass-o-matic, Conundrum, Crystal Lake, fishstix, Joe Lyons (F3 Long Duck), Lighthouse, Madoff, oldbay, Peach Stand, Rebound, Slash, Tesla81, Tiller, Wooden Leg
Posted In: Minnow Pond

WARMUP: pull-ups at print shop
THE THANG: 30 merkins of all sorts and 20 squats and 20 SSH at top of hill in crappy lot then run to top of hill on other side near 160 and repeat over and over and over.
MARY: there’s something about her
ANNOUNCEMENTS: convergence Saturday
COT:prayers up for all men traveling and praises for sobriety. Dueces!

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The hills are moist

2024-03-06Leave a comment

QIC: Badlands
When: 2024-03-06
Pax: Badlands, Conundrum, Corruption, Farmers Only, Grout, Olaf, Poppins, RollOff, Whoops
Posted In: Clydesdales

Steady rain all morning

4 PAX pre-ran starting at 0445 – crossed 160 and around new kingsley loop and then back across 160 and around lake loop – back at 0510 for a bit of stretching and mumblechatter

7 runners and 2 ruckers departed at 0515.

runners route – Left on Munn, Left into FMHS campus. Most PAX stopped for 4 solid hill sprints up the hill that leads down to get vehicles down to the track/field. Continued through campus and popped out onto Harris St. Ran downhill from there to Harris St park where we veered Left onto the paved path toward WEP. At WEP, we did a couple more hill sprints and let the 6 join back with the pack. continued Left on 160 back to COT.

All runners got 3.7, some got closer to 5.

More thoroughbreds today than clydesdales. Maybe clydesdales are sensitive to rain?

Thanks for the opportunity to lead us this morning Rolloff.

-Badlands

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