What do all these numbers mean?!?

2023-05-26Leave a comment

QIC: Peach Stand
When: 2023-05-26
Pax: Bass-o-matic, Cousin Eddie, Cyclops, Destiny, Dilbert, Flounder, Fogerty, oldbay, Peach Stand, Pusher, Rebel, Short Sale, Spinner (Derrick Dominey), Twister, Weezer
Posted In: Slow Burn

WARMUP: SSH, slooooow windmills, produce pickers, imp walkers, hillbilly walkers, mountain climbers – generally a bakers dozen of each

We also ran around lowes for some dips
THE THANG: AMRAP: one minute of work with 30 secs of recovery of the following: shoulder taps, big bois, squats, hand release merkins, American hammers, monkey humpers – record your count with chalk

Repeat

Added 10 secs to each exercise for third round with goal of pushing to beat your highest count from the previous 2 rounds
MARY: ran out of time
ANNOUNCEMENTS: Murph, konvergence for Kenya, boss Hogg send off – possibly others – see news letter
COT: prayers and praises for grads

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Trail Ruck

2023-05-26Leave a comment

QIC: Sprocket
When: 2023-05-22
Pax: fishstix, Flounder, Sprocket
Posted In: virile agitur

WARMUP: None
THE THANG: Just under 2 miles of trail rucking behind Earth Fare, GHMS, back through the woods, and to COT.
MARY: None
ANNOUNCEMENTS:
COT: Sweep the Leg Q (Olaf) closed us out in prayer.

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A Little Bit of Everything

2023-05-24Leave a comment

QIC: BONES
When: 2023-05-24
Pax: Band Camp, Bones, Bubba Gump, Falcon Crest, Flounder, Maximus, Ölaf, Senator Tressel, Short Sale, Solo, Tinsel
Posted In: kitchen sink

WARMUP: “long mosey” not to be confused with “medium” or “short”. around parking lot to the top of driveway. Windmills, produce pickers, Moroccan Night Club, Peter Parker, Down/Up dogs, Seal Jacks
THE THANG: Mosey “Medium” to back of school. Merkin Ladder: start at one curb….bear crawl across….other curb. start with 1 merkin and work up to 10 merkins. | Freddy Mercury ladder. 20 Freddie….NUR….18 Freddie….NUR…..down to 10. | Jack Webs | Mosey to front of school. Lunge 2 columns and 5 Burpees…..repeat 5 times.
MARY: Windmills
ANNOUNCEMENTS: Murph
COT: Prayers or marriages, healing, teachers/students

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Triple-Check Balcony Runs in Baxter

2023-05-19Leave a comment

QIC: OldBay
When: 2023-05-19
Pax: Anchorman, Cakeboss, chickenhawk, Flounder, JWOW, Mark Nestel, oldbay, Peach Stand, Pusher, SouptoNuts, Triple Lindy, Twister, Weezer
Posted In: Slow Burn

WARMUP:
– SSH
– Plank Jacks
– Windmills
– Moroccan Squats
– Mountain Climbers
– Seal Jacks

THE THANG:
Mosey across 160 to back side of “The Exchange” building in Baxter
Get into groups of 3 for Triple-Check

1 person in people chair
1 person doing exercise (below)
1 person running the balcony

Rotate when person running balcony gets back.

Exercises:
1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box Cutters
5. Shoulder Taps
6. Freddie Mercurys

Out of time – head back toward COT

MARY:
Seniors Choice:
Flounder – the hurdler (each leg)
Twister – gas pumper
Triple Indy – LBCs (I think)

Great work men!

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Sandbag Toss

2023-05-17Leave a comment

QIC: Sprocket
When: 2023-05-17
Pax: Bonsai, Cheddah, darkhelmet, Fire Marshall Bill, fishstix, Flounder, Funhouse, Maximus, NakedAndAfraid, Solo, Spider-Man, Sprocket, Tinsel
Posted In: kitchen sink

WARMUP: Stretch OYO
THE THANG: Shuffle with sandbag 1 mile out; toss the sandbag back to COT
MARY:
ANNOUNCEMENTS: Cannoli Run this weekend, Newsletter
COT: Continued prayer for Vuvu and his family, prayers for all our students and teachers and parents as the school year winds down, prayers for Eby family as they try to locate Kevin.

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DOAH Sweeps the Q

2023-05-15Leave a comment

QIC: darkhelmet, Punch List
When: 2023-05-15
Pax: Badlands, Cobra Kai, Cyclops, darkhelmet, fishstix, Flounder, Joe Lyons (F3 Long Duck), Ölaf, Poppins, Punch List, Solo, SouptoNuts, Trucker, Vuvuzela
Posted In: Sweep The Leg

YHC was scheduled to Q, but had some 2.0 troubles overnight… so Dark Helmet graciously picked up the pre programmed Q.

World’s Worst Suicide
Mosey over to GHMS rear bus entrance. Start at basketball court.
PAX will travel forward three light posts and perform 5 burpees.
PAX will then travel backward two light posts and perform 5 merkins.
Rinse and Repeat as needed.

Thanks to DOAH for the help. Below is his version of what happened… can verify.

13 of the faithful came to a YHC led
“@Punch List is here in Spirit” Q…
• @Solo gave up his executive suite at
Planet Fitness to rejoin us in the gloom
• @Joe Lyons (F3 Long Duck) may be old, but at least he’s fast
• @Cobra Kai may be old, but at least he’s slow
• @fishstix may be old..
.. уир
• @Ölaf won the Fireball trophy
• @Poppins and @Vuvuzela were the kings today… by a fair margin
• @Badlands can be slowed down by excessive Merkins
• @Cyclops may or may not have done all of the reps while calling out to his estranged pets
• @SouptoNuts got faster as the workout went on… or I got a lot slower… or both… (probably both)
• @trucker is like Craftsman tools.
Reliable and not prone to wearing out.
• @Flounder ventured out as a lone man to discover the new world… still made it back for COT

Punch List out.

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Mostly Running with work

2023-05-12Leave a comment

QIC: Joe Lyons (F3 Long Duck)
When: 2023-05-01
Pax: Badlands, Beaker, Cobra Kai, Esso, Flounder, Gekko, Grinder, Joe Lyons (F3 Long Duck), Ölaf, Poppins, Rainmaker, RollOff, Sasquatch, Shady, Straight Up, Sugar Daddy
Posted In: Sweep The Leg

WARMUP: run 1/2 mi.
THE THANG: run4.5 miles 1/2 mile 40 each merkins and ssh, next turn 30 each, 20, 10 each. of two exercises. sprints at the end!
MARY: times up
ANNOUNCEMENTS:
COT: prayers and praise for many!

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America Needs The Gas

2023-04-26Leave a comment

QIC: Gears
When: 2023-04-26
Pax: darkhelmet, Flounder, Gears, Maximus, Zima
Posted In: kitchen sink

WARMUP:

COP – SSH, Windmills, Potato Pickers, Imperial Walkers
Short Loop with Butt Kickers, High Knees, Toy Soldiers

THE THANG:

Field – 4 Corners
– 10 LS Squats
– 10 Jump Squats
– 10 Monkey Humpers
– 10 Hillbilly Squats

Repeat but double reps

Mosey to Amphitheater
– Bear Crawl to First Level – 5 Merkins, run back down
– 2nd – 10
– 3rd – 15
– 4th – 20

Nur back up hill, a few Inchworms, then mosey behind school

– Down the stairs, Burpees till 6
– Flutters, Box Cutters, Freddy’s IC all x 15
– Up the Stairs, Bomb Jacks till 6
– Plank Jacks, Mountain Climbers, CDD IC all x 15
– Repeat but with 20 reps

Mosey to parking lot
– Shuttle runs for 2 min

ANNOUNCEMENTS: Newsletter has all you need

COT:
Prayers for Luka and Vuvu’s family
Prayers for marriage
All gave thanks

Honor to Serve

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recovery trail ruck

2023-04-25Leave a comment

QIC: Ölaf
When: 2023-04-24
Pax: Flounder, Ölaf
Posted In: virile agitur

WARMUP: rucked to the trail entrance behind EarthFare
THE THANG: trail ruck around the trails while climbing up the terrible hill to gold hill middle school twice.
MARY:
ANNOUNCEMENTS:
COT:

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No one left behind… alive

2023-04-24Leave a comment

QIC: Battle Bot
When: 2023-04-19
Pax: Battle Bot, fishstix, Flounder, Gears, PETA, Spectre, Tinsel
Posted In: kitchen sink

WARMUP:
1 burpee
SSH
Ain’t got time to sit around and flail our arms around. Time to GO!

THE THANG:
With coupons: 2x10lb dumbbells, one 25lb dumbbell, one 20lb ruck
yog to The Hill.

Pain stations along the way
Legs: 20ea
Squats
Bomb jacks
Monkey humpers
Lunges

Shoulders 20ea
CDD
Overhead press with coupons
Merkins

Gut 20ea
Plank jacks
Grave diggers
Peter Parker’s
Big boys – facing up hill

Summit the hill without coupons – alternating between run and bear crawl.
Return to COT the way we came. Arrived at 6:01AM

MARY: no time
ANNOUNCEMENTS: 4/20 workout
COT: yes

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F3 The Fort

Tag: Flounder

What do all these numbers mean?!?

Trail Ruck

A Little Bit of Everything

Triple-Check Balcony Runs in Baxter

Sandbag Toss

DOAH Sweeps the Q

Mostly Running with work

America Needs The Gas

recovery trail ruck

No one left behind… alive