Tag: fishstix

40 days left til 2025

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7 @ stockade, cold morning.
Jog around the parking lot, picked up a couple late comers.
Warm ups – SSHs, Imperial Walkers, Windmills, plank.
Next, we moseyed to the entrance of the Apartments. Six count Merkins – three down, three up. Continued on our journey to the back of the apt complex, bear crawl to the top of the hill in honor of <@UMVTXH0BX>.
Continued on our trek to the fire station hill. Lunge walk down to the bottom, run up to the fire station.
Mosey to Sonic for Dora
Carolina Dry Docks, Dips, Flutters.
Back to COT for Mary
Short lesson today – less than 40 days to New Year, get started now on goals so you can hit the ground running on Jan 1st.

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To the Light Pole, To The Wall

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WARMUP:
Short mosey, found Bonsai, did some warm uppy things
THE THANG:
Mosey to the half wall.
Mosey to the wall:
– 8 burpees at the parking spaces
– Over the wall
– 1 Donkey Kick
– Over the wall
– Continue the series 7/2, 6/3, etc.

Mosey to the light poles:
Obtain a rock. Everyone apparently expected judgement, because everyone grabbed an acceptably large rock to start.

– 10 Bentover Rows with your rock
– 10 curl and directly into an OH Press with your rock
– Run to the first light pole – 5 merkins
– Run back to the rocks and complete the exercises again.
– Run to the first pole – 5 merkins, run to the second pole 5 merkins
– Run back to the rocks.
– Keep going based on time available. I think we got to pole 6
MARY:
We had 5 minutes and went around the circle calling exercises until time ran out.

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Up and Down

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WARMUP: Uber started w Yog round main rd of Tega Cay and back to parking lot for all your favorites including SSH, night club brothers, and hammy and groin stretch stuff.
THE THANG: Indian run to pull up boards 6 does 2 burpees. Round the horn pull ups. 1 PAX does pull up while others do merkens. Can’t stop till pax completes reps. Mosey to hill in back of baseball fields. Up and down more times than I can count w squat and LBC work. Soup took over. Mosey to basketball court for Dora exercises with coupons. Mosey to baseball field w coupons. Round the horn stations w coupon completing squats, flutters, merkens, hammers, curls, man makers, lunges. Mosey to hill in front of Runde for 7’s including squats and big boys b
MARY:
ANNOUNCEMENTS: newsletter
COT: what’s happens stays. Prayers and praises spoken.

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Bad(lands) Decisions

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Pre-run at 0445 for those that set alarms…

WARMUP: yog around parking lot and them SSH, WM, baby arm circles while waiting for Grout to get out of the bathroom. Grab Cindy and rifle carry down to the lower parking lot near Oak Academy

THE THANG:
4 legged starfish

Center Exercise: Block Core Series
Each time PAX return to the center, they complete the following:

10 Block Flutters (block press)
10 Block LBCs (hold block above chest while crunching)
10 Block American Hammers

After completing the core series, PAX choose a new station to run to.

The 4 Starfish Stations

Station 1: Block Overhead Lunges
Exercise: 20 Lunges (10 each leg) holding the block overhead
Return to Center for core series after completing lunges.

Station 2: Thrusters
Exercise: 15 Thrusters
Return to Center after completing thrusters

Station 3: Block Swings
Exercise: 15 Block Swings
Return to Center once finished for core series.

Station 4: Block Rows
Exercise: 15 Bent over rows
Return to Center for core series after completing rows

After round 1 take a active recovery jog around parking lot and then repeat.

After completing round 2 – murder bunny back to ROTC house

MARY: Hello Dolly, LBC, box cutters, 6ct burpees

ANNOUNCEMENTS: thanksgiving convergence, marathon tomorrow, sign up for Christmas party

COT: yup

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Boys to Men

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Light attendance at The Sink. I had to modify the workout since I planned a partner workout. Workout started at the front of the school. Four corners around the carpool loop. First stop, Man makers, rows, overhead press, squats. Five reps + 5 reps at each stop.
Next lap, same exercises and rep count except we dropped an exercise at each stop.

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Cardiac test

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WARMUP: Run around Earth Fare and out to cul de sac last bank
THE THANG: Fartlek style morning with various periods of hard running intermixed with some moseys and a helping of Hand Release Merkins and Monkey Humpers. Strong push by all pax!
MARY: She came for the ride throughout and did her thing at each stop as the pax regrouped
ANNOUNCEMENTS: Xmas party, clave Boss, Thanksgiving convergence
COT: Shout out to veterans on this Veterans Day! Plus a prayer to soften men’s hearts in these challenging times and year end season.

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Election Day Party

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WARMUP: mosey to WEP. 50 SSH, IWs, Windmills, and Cherry Pickers
THE THANG: mosey to PIKE parking lot. Bear crawls every 10yds 15 merkins. Total of 100yds
Mosey to Walls 15 step ups single count 15 squats, 15 derkins 2 rounds, mosey to Massey Hill 11’s big boys at bottom burpees at top.
MARY: no time
ANNOUNCEMENTS: Chritmas Party, Bourbon and bbq, Bethel, Thanksgiving convergence
COT: Vulnerability

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Suicides with Hill repeats and Sandbags

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WARMUP: SSH, Merkins, Mt Climbers
THE THANG: walk to the top of the hill at Hubert Graham way/Good Hill Rd (Walmart Hill). Wait a few seconds while farmer only picked the FNG that arrived late.
10 poles down the hill have an exercise that needed to be executed with tue sand bag. Everytime an exercise was completed, run back to the top of the hill without the sandbag and do a burpee, add an extra burpee everytme that you go back to the too of the hill. Here are the 10 exercises, most of the PAX completed at least 5 of them, some got to the 6th station.
1. 30 half moon snatch
2. 30 cleans
3. 30 good morning
4. 30 over head press
5. 30 shoulder press
6. 30 rotational lunge
7. 30 chess press
8. 30 triceps
9. 30 chest press
10. 30 over head squats
MARY: she was not there
ANNOUNCEMENTS: Christmas patty, Bourbon, Bethel, etc.
COT: welcome to FNG, prayers, Do not let politics to dictate what is best for your future, only god and your own effort can dictate your future.

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