THE THANG: Hill O Brayden sans Site Q Assassin who was DR.
COT: yes, we all finished 1-0!
Dora with farmers carry, running and bear complexes (hang clean, front squat, press, back squat = 1 rep) around 60-70 reps completed with 800 meters for farmer carry. Bag toss overs with man makers. Finished by a row, press and front squat on repeat for five minutes.
WARMUP: yep
THE THANG: Dora hill runs with upper body at the top and lower body at the bottom. Run to print shop. Obstacle course on the bars. Lots of dips, pull ups and pushups.
MARY: 50 flutters with slow merkins
ANNOUNCEMENTS: check your newsletter
COT: praises for everyone coming out
WARMUP:
Run up to old Hardee’s parking lot. 10 SSH
THE THANG:
Zipper. For every road we headed east on, we did 10 squats at the start, 10 merkins when we crossed Springs, and 10 bomb jacks at the end. For the west-bound trip we did burpees when we crossed Springs (1, then 2, then 3, then 4). We were movin’ this morning. 3 pax got in 4+ miles.
Got back to COT in time to make one sprint up Massey.
MARY:
Flutters
American Hammers
We ended just a shade after 6am, and LongDuck wanted a refund of the extra few seconds we went over. The check is in the mail.
Great work done by all. FunHouse, thanks for the opportunity to serve.
WARMUP: Mosey to the middle school loop for:
Windmills, Imperial Walkers, Seal Jacks, Side Straddle Hops and of course burpees in between – working down 5-4-3-2-1
THE THANG: 4-11-23 – at each corner:
Round 1 – 11 burpees and 23 squats
In between – Wall sits with gratitude
Round 2 – 11 merkins and 23 lunges
In between – BTTW with gratitude
Round 3 – 4 burpees, 11 merkins and 23 side straddle hops
On the way back to COT – burpees at light poles – just because.
MARY: no time
ANNOUNCEMENTS: yes
COT: 5th core principle
WARMUP: The Usual
THE THANG: Block and burpees
MARY: Run the hill
ANNOUNCEMENTS: Newsletter
COT: Cake Boss send off
WARMUP: 10 burpees, SSH, 10 burpees
THE THANG: Run some stair laps repeatedly around the building with Corkscrew, partner style with 1 partner doing exercises and the other running. Ran to bottom of road below LPL, then worked our way up the hill with bear crawls, lunges, reverse bear crawls and other fun, sprinted home. Finished off with 11s comprised of Knee-Tar-Ndyaes and Big Boys.
COT: great to have Cable Guy back out along with Pirate and the Cyclops shield lock crew enjoying extra sleep and a post during spring break.
2nd of 2 Qs on the day for YHC. Grateful to have Cyclops and Old Bay along for both!
WARMUP: Run up 160 around back of WEP on the north end, plank in parking lot
THE THANG: we ran hill repeats with 15 squats at top of stairway to heaven and 10 box cutters at stop sign in parking lot entrance plus 5 burpees in parking lot each time pax reach the middle between hills. After 2 rounds of hills, run a lap around WEP. Rinse and repeat. Run home.
COT: Solid effort by all pax. 6 pax who posted were met by 3 runners at COT.
WARMUP: it’s sweep the leg. We did a burpee ladder instead on way to school drive. Starting with 1 worked our way up to 5 then back down performing the burpees at each light pole on way down Dave gibson, we also stopped every so often to perform exercises IC waiting for 6
THE THANG: short version of longest mile with using light poles, lunge walk to 1st pole, then bear crawl to 2nd then crab walk to 3rd.
We all picked up 6 before moseying to back of school by bottom of hill where YHC did not provide very clear instructions at start so had to run around and update pax as we went. but we started 11s with HR Merkins (10) and BombJacks (1) at last pole top of hill. Plan was to drop a pole each lap so it would get progressively shorter think the gazelles got up to round 6 or 7 but we still ran out of time, and a couple PAX got back a min or two late
MARY: no time
ANNOUNCEMENTS: Christmas party, lots of Saturday CSAUPS coming up, PnP tomorrow, HIM camp. We named hashbrowns
COT: yep!
Everyone loved my Q this past Friday. We had 3 buckets placed around the parking lot with various exercises to pick from each bucket. Many of you have struggled through it before. If you haven’t it truly is one of the more inventive and talked about workouts in the Fort. Just ask me about it next time. Really.
Somehow Anchorman was the hero as he managed to pick the one ticket that had only 2 burpees. Winner.
We had a great COT, with Spectre bringing his heart after the very long few weeks that he and his family have been through. If you’ve given them a thought or a prayer recently he is grateful.
Boogie Down can use some prayers dealing with some “Senioritis” (as we have been there) and props to Double D for this weekend’s wedding festivities. Sprocket’s excited about a 2.0 baptism and I’m traveling this weekend for the death of my stepfather. I’m sure there were others I’m missing. Safe travels for Peach Stand.
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