Tag: Double D

Can’t Walk Away From Ego

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WARMUP: The walk from the car to launch point
THE THANG: Wandering ruck around FM discussing ego, our response when it’s triggered by others, and who/what is helping us through current period of flux.

Grateful to have F3/The Fort and my Shield Lock brothers, Cake Boss and Pusher. Don’t travel this road solo!

COT: Yes, fifth core principle

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4 corner for Pushers Bday

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Pledge Allegiance

Run up Massey stop at Harris 15 Merkins 15 LBCs, 15 Squats
Run to Ardrey stop 15 Merkins, 15 LBCs, 15 Squats
Run To White stop 15 merkins, 15 LBCs, 15 squats.
Run to bottom of Harris stop 15 merkins, 15 LBCs, 15 Squats

Rinse and Repeat two more time for 3+ miles.

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Fort 12 Year Anniversary

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THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.

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Runnin’ In The Rain ‘Til I Go Insane!

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WARMUP: Abe Vigoda, Broga, Cherry Pickers, Pigeon Stretch,
THE THANG: Mosey to Napa. Derkins, Dips & Step Ups in front of Napa, Mosey to main parking lot. 11s: Bomb Jacks, Plank Jacks. Mosey back to COT.
MARY: Carolina Ale House under cover: Freddy Mercury, Honeymooner, LBCs,
ANNOUNCEMENTS: Acceleration Project with Dredd, Hwy 21 Adopt a Hwy, WEP Convergence.
COT: Prayers for family health. Praises for Grandad to be <@U78QN5XU5>! Praises for <@UN6U5PXNJ> and his marriage!

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Runnin’ In The Rain & We Feel No Pain!

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WARMUP: Abe Vigoda, Cherry Pickers, Downward Dog, Honeymooner, Imperial Squat Walkers, Left over Right, Pideon Stretch,
THE THANG: Derkins, Dips & Step Ups Rinse & Repeat 3X, Mosey to main parking lot, 11s-Bomb Jacks & Plank Jacks.
MARY: Freddy Mercury, Heel Touches, LBCs,
ANNOUNCEMENTS: WEP Convergence, Hwy 21 Adopt a Hwy Pickup.
COT: Prayers and praises for family members & health .

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Out-and-Back to Colosseum

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Richard’s Crossing to 160, head toward Walmart
Left just before Arby’s and right to cross top of Earthfair parking lot
Left on Dave Gibson all the way out to where Colosseum launches. Turn around and run back the same path.

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11 years and still counting…..

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WARMUP: YHC on Q. Circle up.
SSHx22, the following were in counts of 11.
Windmill, Squats, Merkins, Mountain Climbers, Imperial walkers, Moroccan Nigh Clubs, Plank Jacks, Peter Parker, HillBilly Walker, Low Slow Squats. ends with SSHx22
THE THANG: 10 minutes of Merkins, then Wheel O Pain.
hand off to Senator. Longest Indian Run in The Fort. Stop and try to do some pull ups. Many others actually did them. Keep going to bottom of hill. 10 Bomb Jacks and then to COT.
MARY: Flutters
ANNOUNCEMENTS: Golf, Fundraiser, Care Center, Bethel Men’s shelter
COT: Prayers for healing, saying goodbye to loved ones, safety of our children and community.

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Take the Stairs

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Perfect morning and a great start to the day to have Dojo post. Twice this week.
WARMUP: short run and COP with merkins, imperial walkers, LBC, squat, mountain climbers and yoga.
THE THANG:
– triple set of lunge walks and bear crawls
– triple set of wall sits.
– Dora tel:100200300 Merkin, squat, LBCs. The runner goes up the stairs down the breezeway, down the stairs, and back to start.
MARY: yep!
ANNOUNCEMENTS: Alcatraz anny this Saturday.
COT: prayers for jobs, praises for family.

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Hey look, stairs!

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WARMUP: mumbled about the route
THE THANG: Rucked past the ghost of an AO Thursday past, Footloose. Then went searching for stairs to snake and climb.
MARY: 10 squats, 10 flutters
ANNOUNCEMENTS: Good Stuff. Get there.
COT: 5th Core Principle of course.

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