WARMUP: lap around the parking lot. Each man had opportunity to lead an exercise in cadence.
If memory serves correct it was:
Squats,
Merkins,
Standing penguins,
Imperial walkers
Moroccan night clubs
THE THANG: Fartlek style repeats focusing on keeping feet quiet (meaning less impact and less putting on brakes), keeping head steady, keeping ruck close to body, quick short steps landing on a bent knee vs an outstretched leg. We did over 2 miles worth of speed work. Very proud of the guys for coming out and getting faster. Spare rucks are always available for guys to attempt The manly thing.
MARY: keep core tight during shuffle to reduce chance of injury.
ANNOUNCEMENTS: congratulations to my wonderful M for not killing me for the first 14 years of our marriage.
COT: Grout took us out. Prayers for @shower curtain
Tag: Dojo
Ancient History
- QIC: Esso
- When: 2022-08-08
- Pax: Airborne, Battle Bot, Beaker, Cheddah, Dojo, Esso, F3DaVinci, Spinner (Derrick Dominey), Sprocket, SugarBug, Wegmans
- Posted In: The Armory
Who knows? This is Band Camp submitting a backblast for Esso (because 4 minutes was too much time for the man to spend….?)
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What’s the count?
- QIC: fishstix
- When: 2022-08-17
- Pax: Boss Hogg, Cobra Kai, Corruption, crab_cakes, darkhelmet, Dojo, f3anchorman, F3DaVinci, fishstix, Gears, Gekko, Mainframe, Mark Nestel, Maximus, Ölaf, oldbay, Shady, Short Sale, sirtophamhat, Slash, Spitz, Trucker, Twister, Weezer, Wegmans
- Posted In: Clydesdales
Big crowd at Clydesdales this morning. The planned route was followed by some and others took their own path. Twister has a new pair of shoes. Apparently, they were out of all the men’s colors.
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A Deep Flush
- QIC: JWOW
- When: 2022-08-12
- Pax: Airborne, Dojo, Drop Thrill, Happy Hour, JWOW, Kermit, NakedAndAfraid, Quack Attack, SugarBug
- Posted In: The Hive
It was a beautiful morning in The Fort for 9 HIM to get decked by the cards of pain!
Quick warmup and off to the cards. The weinke was as follows:
A = Run a lap
K = Murder Bunny with Bell
Q = Bear Crawl with Bell
J = 10 Man Makers
♦️ = Curls
❤️ = V-Ups
♠️ = Snatch
♣️ = Squats
We got through 75% of the deck, but there was 100% of pain.
– JWow
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Bonsai loops at the VA
WARMUP: Slackblast:
Better late than never
DATE: 2022-08-01
Q: @Bonsai
PAX: @Cyclops @Flounder @Dojo, Spark
FNGs: 0
COUNT: 5
WARMUP:
Rucked around the back of Earth Fare while laughing at STL. Did a few of the typical warm up exercises.
THE THANG:
6 rounds with 3 stops along the way.
1 round was complete when you returned to the beginning. Each time you passed the middle island you had to perform exercise
1st island – beginning (10 squats)
Middle island – 5 merkins
3rd island – 10 each arm – ground to overhead press (single arm)
When done all pax completed 60 of each exercise.
To wrap up time we tucked up to the bank and back around the perimeter of the AO.
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Like a Flock of Seagulls …
- QIC: Barry Manilow
- When: 2022-08-10
- Pax: Barry Manilow, Bass-o-matic, Boss Hogg, Cakeboss, Change Order, Cobra Kai, Dojo, Double D, F3DaVinci, Gekko, Mainframe, Maximus, Short Sale, skipper, Trucker, Twister, Vuvuzela
- Posted In: Clydesdales
We ran.
Most ran past Hardee’s, some ran to Hardee’s.
Some ran all the way to Summersby & Unity.
One pre-ran the run.
17 out, 17 back.
Note to Olaf … the trees need trimming between launch and The Peach Stand.
Looks like we made it,
Barry Manilow
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Webb-o-rama (moderate version?)
- QIC: oldbay
- When: 2022-08-09
- Pax: Cousin Eddie, Dojo, Hurler, Kindergarten Cop, oldbay, Spinner (Derrick Dominey), Triple Lindy
- Posted In: The Ballroom
WARMUP:
SSH
Windmills
Imperial Squat Walkers
Mountain Climbers
Merkins
THE THANG:
– Bomb-Jack // 3 SSH (1-4)
– >> Bear crawl to next station
– Big boy sit up // 3 American Hammers
– >> Lunge to next station
– Jack Webb –
– >> Run to stop sign and back
Repeat for rounds 5-7
Repeat for rounds 8-10
People Chair while everyone tried an exercise Hurler learned at F3 Clemson – the Dancing Tiger.
MARY:
– LBCs
– Flutters
– Box cutters
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Better late than never
WARMUP:
Rucked around the back of Earth Fare while laughing at STL. Did a few of the typical warm up exercises.
THE THANG:
6 rounds with 3 stops along the way.
1 round was complete when you returned to the beginning. Each time you passed the middle island you had to perform exercise
1st island – beginning (10 squats)
Middle island – 5 merkins
3rd island – 10 each arm – ground to overhead press (single arm)
When done all pax completed 60 of each exercise.
To wrap up time we tucked up to the bank and back around the perimeter of the AO.
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Thanks for the Burpees, Fogerty
- QIC: Wegmans
- When: 2022-08-06
- Pax: Backdraft, Bass-o-matic, Bitcoin, Boogie Down, Cousin Eddie, Dojo, Fogerty, Ham Hock, oldbay, Tater, Twister, Wegmans
- Posted In: the yard
WARMUP: 5 burpees oyo. Short mosey. Moroccan night clubs, LSS, shoulder taps, dynamic warmup.
THE THANG: Jacob’s Ladder with merkins and bomb jacks using 11. Picked up the 6. Split up into teams for a couple relay races. Loser had to do 5 burpees. Then 10 merkins. Winners had 3 burpees and 10 merkins.
Hold Al Gore and 1 by 1, run to the picnic table. Next round was skipping.
Do some calf raises. Then head back to the basketball courts. Do Airborne’s hip routine.
Next shake out the lactic acid. Quick yoga at the end and more burpees due to Fogerty. Sprinkled burpees in other places as well.
MARY: bbsu and burpees
ANNOUNCEMENTS: lots of stuff in the newsletter
COT: stays in COT.
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Substi-Q
- QIC: Cousin Eddie, Rebel
- When: 2022-08-02
- Pax: Bass-o-matic, Boogie Down, Cousin Eddie, Dojo, Fogerty, K-Cop, oldbay, Rebel, Spinner (Derrick Dominey), Tater, Triple Lindy, Wicked Tuna
- Posted In: The Ballroom
WARMUP: Cousin Eddie took us through SSH, windmill, IW, Merkins. This guy is accelerating and will have a VQ next week.
THE THANG: We started with a DORA, 100 merkins, 200 Dips & 300 squats. Moved to back of building for 3 mins on and 30 sec rest. 3 exercises for 3 mins 10 reps each and continue for 3 mins.
First round – merkins, CDD, monkey humpers
2nd round – Flutter , big boy, hello dolly
Back up the hill and did Dips and Step – ups up to 7 count and then back down to 1. Mosey to COT
COT: prayers lifted and K-Cop took us out with prayer.
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