Tag: Esso

Complex

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WARMUP: Of course! Halo, around the world, single leg deadlift with the kettlebell a bit after some standard stuff without the bell (SSH,IW,HW) and yoga to make Coaster groan.

THE THANG:
Humane Burpee
Clean, Reverse Lunge, Press
Started individually then built into a complex

Clusters x3
Clusters from a Kickstand Stance x3

Weighted carry thrown in along with an uphill bear crawl and uphill sprint.

MARY: Burpee Snatch
ANNOUNCEMENTS: Read the newsletter
COT: was held

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Shoulder pain

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WARMUP:
SSH, mosey Down the back hill, shuffle one way, flapjack, Carioca, flapjack
THE THANG:
Partner up, one does the exercise the other runs out and back.
Merkins
Step ups
Derkins
Irkins

Run back up the hill stopping at lights for workouts (BBS, Lunges, CDD)

MARY: attended
ANNOUNCEMENTS: newsletter, yeti challenge, CSAUPs
COT:

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Death by burpees & bears

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WARMUP: SSH, Merkins, mountain climbers, cherry pickers
THE THANG: Four corners with bear crawls, 21s of LBCs & burpees
MARY: Yes
ANNOUNCEMENTS: Yes
COT: Prayers and praises

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Homestead Route

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WARMUP: Not at this AO. But YHC did jump a lot from 5:10-5:14 (Q-drenaline)

THE THANG: Run to WillowBrook and back via Orchard Park Elementary. Proof: https://www.strava.com/activities/17574144266

MARY: Might have passed her on the route, not sure.

ANNOUNCEMENTS: Sign up for Bethel Men’s Shelter THIS THURSDAY! The need is great, the workers are few.

NMM: I articulated the route as starting out towards the QT, but then immediately ran the wrong direction. Nobody said anything. 😥 (Retread and I corrected the route, but come on men!)

When the leader doesn’t do what they said they’d do, other leaders should speak up. Our community needs your voice. Hold each other accountable.

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Trails Are The Better Option

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WARMUP:
THE THANG: Some ran trails others ran boring roads to Wally World
MARY: Nope
ANNOUNCEMENTS: Read Newsletter
COT: Yes

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Eve of the Lord’s birth – convergence

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WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose

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Run, Do The Thing, Repeat

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After a prompting from Farmers Only (On Q elsewhere today), I decided to recycle a workout from last year.
WARMUP: No
THE THANG:
Run to a stop, do exercises, run to the next, etc…
The first 3 stops had 3 exercises at each stop.
The next 3 stops had 2 exercises at each stop.
The final 4 stops had 1 exercise at each stop.
The rep count was always 10 which in some cases, meant 5 each leg.
Total distance covered was ~3.6m.
MARY: See above
ANNOUNCEMENTS: All the same + the formation of a BRR 2026 Slack Channel with more comm’s coming from Pusher.
COT: Oh absolutely. Strong.

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Complicated not Hard

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WARMUP: 105 SSH in Cadence

THE THANG:
– Bear crawls and jump squats
– Lunge walk and merkins
– Hill run + 6-count burpees in cadence
– Hill run + LBC in cadence
– Derkins, dips and incline merkins

3 minutes of Mary

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