Tag: Cubbie

Post BRR good ideas

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(Courtesy of DH, thanks buddy!!)

10 came to Sweep the Leg to celebrate the one day of the year that I get to run near the front of the pack… the Monday after BRR. It was a veritable party…

Q: @UGRNYPPUM

Pax: @UGRNYPPUM @UMB4FRCMA @U08GGTLHL @U5Y5JA02G @U5DLC6D7X @UGU3XR5RP @U5CF2DMKK @U5DKASDQU @U5CVD8D7V @U01NGHPR2HW (and Olaf's nutsniffer)

Heartbreakers: None

The Thang: Warm-o-Rama, run to the bank for 20 merkins/20 flutters (2-count), then run down Dave Gibson to the parking lot at the end of the schools and another 20/20. Mosey to the Colosseum flag lot repeat 20/20. Run the middle school car rider loop then 20/20, but I think it was here we switched to CDDs and American Hammers. Back to the lot at the bottom of the hill repeat the 20/20. Back up to the bank and 20/20. Head to the flag and, yes you guessed, 20/20. Small loop around the lot then 20/20, then a big loop around Earth Fare and out to 160 and back for a 20/20. At that point, we were released on our own recognizance to either cross the 3-mile threshold or to sit and stretch the last 5 minutes.

Moleskine: Despite running the most miles on his team over the weekend, @U5DLC6D7X still managed to push the pace. And @UGU3XR5RP wasn't far behind…
During one set of merkins or other, Olaf's dog came for a snuggle and I was sure it was Band Camp, so you can imagine how awkward it was when I went in for a kiss…
Some good BRR war stories were told and some woes about it not being Fall yet were expressed.
Gekko committed to running the Scream under the tenuous premise that it involves some sort of Band Camp dunk tank at the end. There's no way to really know.

COT: Prayers to remain present in every moment, health concerns, and ability to have wisdom with our kids and others.
Shady could use help moving in his in-laws on Oct 3 after WEP. They're moving into Lancaster area. Pronounced Lancaster. Not Lancaster. Don't forget. It's Lancaster.

Most of this happened. Sort of. Subject to verification by @UGYTLSLB0.

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Of course, more burpees

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Mosey to some curb merkins in cadence

BurpBackMountain

  • partner up. Partner 1 does burpees while partner 2 nurs up the hill and runs down twice. Then switch. Completed when 100 burpees are done

THE THANG:
The Sheldon Cooper
10 burpees, 10 squats, 10 merkins, 10 big boy sit-ups, run .3 miles around park to halfway point and complete
9 burpees, 9 squats, 9 merkins, 9 big boy sit-ups, run .3 miles back to Amphitheatre. Repeat with 8, then 7, then 6…
MARY:
Fear of being alone is why I come out to F3 and to give other men the opportunity to push themselves to be better. I want to be around others that will help me improve and to be held accountable.

Flutters led by Dark Helmet for 1 minute
ANNOUNCEMENTS:
COT:

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BRR warm up

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WARMUP:
Yog or jog. I dont know if I pronouncing this correctly. A lap around the parking lot.
SSH
Imperials
Hillbillies
Cherry pickers
Windmills
Peter Parker’s
Parker Peter’s
Plank it out!
THE THANG:
DORA
100 merkins
200 squats
100 plank jacks
200 seal jacks
100 Shoulder Taps
200 American Hammers
100 mountain climbers
200 LBCs
100 lunges
200 calf raises (I think a few made it here, no one finished)

MARY: I remember Hello Dollies. There was something before this. It’s was only two rounds.
ANNOUNCEMENTS:
COT:

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The Ol Swap a roo

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WARMUP: SSH, Imperial Walkers, Slow Windmills, Morrocan nightclubs
THE THANG: 100 FLUTTERS, 75 SSH, 50 MERKINS,40 SQUATS,30 SHOULDER TAPS, 25 LBC'S, 15 BOMBJACKS AND 10 CDD. AFTER EVERY EXERCISE WE RAN FROM THE AMPHITHEATER TO THE PLAYGROUND. AT THE END I WAS GIVEN AN ASSIGNMENT TO TELL THE PAX "MY WHY"…MY WHY STARTED AS JUST WORKING OUT TO GET INTO SOME SORT OF SHAPE BUT AFTER 7 YEARS ITS SO MUCH MORE. FRIENDSHIP,COMRADERY, BROTHERHOOD AND A CALLING TO BE BETTER.
MARY: had to leave early so not sure if there was any Mary
ANNOUNCEMENTS:
COT: im sure it ended with prayers and praises

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Officer James “Capoot” workout

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WARMUP:
SSH
Imperials
Hilbilly
Moroccan Night Clubs
THE THANG:

We were there to honor Officer James Capoot. of the Vallejo Police Department, who died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.
Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine;

Capoot:
100 merkins
800m
75 merkins
1200m
50 merkins
1600m
25 merkins
2000m

MARY:
ANNOUNCEMENTS: Remember those who served and are serving us, when we are awake and while we sleep.

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Bucket o Fun

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WARMUP:

  1. Side straddle Hop
  2. Moroccan Nightclub
  3. Imperial walker
  4. Windmill

THE THANG:

  • Bucket of Fun – 6 station + run
  • American Hammers
  • Kettlebell swing – 30 lbs
  • Man makers with 40 lb sandbacg
  • Makhtar N'Diayes
  • Squat with a kick
  • You pick
  • Run up the hill and back
  • One person runs to the top of the hill and back. When they return, we rotated stations
  • DORA
  • 40 CDD
  • 60 Merkins
  • 80 Squats
  • 100 LBCs
  • 120 Side Staddle Hops
  • Repeat

MARY:
ANNOUNCEMENTS:

  • Bethel Men's Shelter
  • BRR
  • Site Q meeting

COT:

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Badland’s 1 yr MANniversary

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Turned 41 today… 1 year anniversary of becoming a man they say.

WARMUP: train going through town at 0510 caused a few late arrivals. Did pledge and then 41 ssh IC while the stragglers got parked and over to the flags.

THE THANG:

run .25 miles over to WEP playground, Al Gore for the 6.

Run the 0.6-mile loop around WEP, then:
41 squats
Run the 0.6-mile loop around WEP, then:
41 pushups
Run the 0.6-mile loop around WEP, then:
41 bench step-ups
Run the 0.6-mile loop around WEP, then:
41 walking lunges
Run the 0.6-mile loop around WEP, then:
41 mountain climbers
Run the 0.6-mile loop around WEP, then:
41 reverse merkins with swings

run .25 miles back to CoT for a total on the morning of you guessed it… 4.1 miles

MARY: planned for 41 LBC IC but only got to around 25 before 0600 hit

ANNOUNCEMENTS: newsletter
COT: yup

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3 exercises on repeat…for 4 miles

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WARMUP: Non existent
THE THANG: Super simple…running with push-ups, V-ups and American Hammers.
At every stop, the PAX would perform:
5 V-Ups, 10 Merkins, 15 American Hammers
Here's the route we took:
Up Massey and R/T Harris St.
Stop at Church of the Nazarene for the prescribed exercises (PE).
Continue down Harris St to the entrance of Harris St park for PE.
Head up Jackson St and stop at the intersection with Sidney Johnson St for PE.
Continue up Jackson St to the intersection with N. White St. for PE.
L/T onto Clebourne St into FMRX for PE.
Continue on Clebourne to the intersection with Springs in the public parking lot for PE.
Continue down Springs to the end for PE.
R/T Summersby St to Unity for PE.
Run up Unity to the intersection with Hill St for PE.
Run up to the Post Office parking lot for PE.
R/T Tom Hall back to the public parking lot for PE as time permits.
Back to COT.

MARY: See above.
ANNOUNCEMENTS: Lots.
COT: Like they do.

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Mike Tyson on Repeat

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WARMUP: yea, near the second worst dumpster in The Fort. We moved quickly toward the pediatric dentist office
THE THANG:
Mike Tyson in cadence 10
lunge walk down
Mike Tyson in cadence 10
lunge walk back

Did the same thing with mode of transport changes:
reverse lunge walk
bear crawl
crawl bear

Found the Sherwin Williams wall for some people's chairing

Headed back with some stops for:
Squats 10
Split Squats 20 (10 each leg)

MARY: yea, for about 7 minutes….
ANNOUNCEMENTS: Stuff the Bus went well!
COT: Was held.

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