Tag: decibelf3

Watch out for that pile!

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WARMUP:

“Weight off”
Windmills, imp walkers, hillbilly walkers, dynamic plank stretching and merkins
THE THANG:

“Weight on”
Ruck over to Amphitheatre toting the three sandbags

Performed a heavy Dora

Partner 1 bear crawls up each level of the amphitheatre, at each level perform one hand release merkin

Then scuttle down hill

Partner 2 does the following (taking turns)

50 ruck merkins
100 lunges
100 calf raises

After we completed that and successfully dodged the huge pile of Dookey in the icy grass we did alternating sand bag toss up to sidewalk

From there we rucked over to Hubert graham and took turns with the sandbags while rucking, we got to revere then turned around, there and back we stopped every .2 miles or so to complete 10 squats and 10 irkins, we got about 70 of each in by the time we got back to COT

MARY: sorry girl- catch you next time
ANNOUNCEMENTS: D2D
COT: reach out to a Kotter and check on ya peeps!

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Stomping Grounds

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Time to run the route I’ve driven many times in the last ten years.

Mosey to PFHC (former site)
20 Merkins and 20 CCD
Mosey to GHES parking lot
20 LBC
20 Rosalita
Mosey to handicap spot at GHMS
20 squats
15 Monkey Humpers

Repeat until time is called

Everyone got at least 3 and some got 4.5

Great crew and great work.

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Tour De Buffet

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WARMUP: Run out back to frozen sludge. Circle up: 15 IW, 15 WM, 15 Cherry Pickers, 15 MC, 15 PP and 15 PP
THE THANG: Mosey to apartment round about 20 Monkey Humpers, Mosey to fountain: Bear Crawl around it, Mosey to fire station (NUR up hill): Toy soldier, high knees, butt kickers and lunges.
Mosey to Sonic: Dora .5 (burpees), 1 CDD, 2 Lunges/Squats and 2 LBC/hello dolly.
Mosey to church: Crawl Bear and crab walk.
Mosey back to parking lot for one last bear crawl.
MARY: X/O, Hammers, Leg lifts
ANNOUNCEMENTS: wine, dam to damn bar
COT: yes sir

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still recovering

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Been back from Miami for 4 days now but still not feeling back to normal. Strong crew showed up this morning so had to pull it together.

WARMUP: not really. I disclaimed and we were off

THE THANG: running route with 3 stations
Station 1 at Bank at top of dave Gibson- 10 SSH and 10 merkins

Station 2 at cul de sac half way down Dave Gibson – 10 imperial walker and 10 low slow squat

Station 3 at first school parking lot at bottom of Dave Gibson – 10 shoulder taps and 10 CDDs

Some stations we did in cadence with the whole group, some were OYO

MARY: no time

ANNOUNCEMENTS: newsletter

COT: yes

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Bing was in town. It was a real good time.

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Bing probably has a much more interesting version of all this, but suffice it to say, it was a good time. I went first half and Bing ended the hour. It’s not going to be a great backblast, but it will capture the fact that there were men there and what their names were. That’s gotta count for something…

WARMUP:
We did.

THE THANG:
We lifted some stuff. Then Bing made us do a lot of Bear Crawling and something called a “Pit of Misery”. Hateful stuff…

MARY:
No chicks.

ANNOUNCEMENTS:
Read your newsletter.

COT:
The 5th Core Principle.

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TB12 4-Square

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WARMUP: SSH, IW’s, CPickers, HWalkers all IC
THE THANG:
Appetizer:
– Buy-in: 5 Lt. Dan (
– OYO
– To end of lot: Cocaine Bear Crawls
– Every powder-lines x 2 merkin each…
– Cash out: 5 Lt. Dan

Salad:
Dribble and Pain
– PAX in a circle.
– 1 PAX dribbles the basketball around the circle while everyone else performs the following exercises:
– Round 1: Merkins
– Round 2: LBCs
– Round 3: Squats
– Round 4: Plank Hold
– Repeat w/ Wide Merkins, BBSU, LSSq, Rt. Plank
– Repeat w/ Diamonds, BBSU, SumoSq, Lt. Plank

Main course #1: Shot-clock 4-square (Basket-Ballz); sidewalk chalk to seal & # 2 spaces, timer. 1 min. On/20 sec. Off

– 4 pax play ES/MS style 4-square. If no one gets bumped in 1 min… #4 is OUT.
– Whoever is out moseys a lap before joining end of Queue
– Extra pax in Queue doing pain during 1-min & resting / shifting up during 20 seconds
– Queue stations go easiest to hardest (I.e. #1 in line does MNC)
– 1-MNC, 2-windmills,3-Imp.Walkers, 4-LSSquats

MARY: Hello Ladies- IC… then Pax choice
ANNOUNCEMENTS: Christmas Party, Convergence, Newsletter (read it!)
COT: Held, prayers for recovery & mercy while dealing with grief… among others

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