Tag: Fogerty

Pre-Convergence Convergence

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There were Ruckers and runners.

Barry Manilow led the runners for 5+ miles around The Fort.

The bootcampers were led first by Maximus with a SSH x Merkin combo x2 to warm up.
After a quick warm up, the weinke was
10 merkins, 10 mountain climbers (double count) at each of the 9 swings around the park. When done and waiting on the 6 to fill in, hold an Al Gore. To wrap up, starting at the bottom of the grassy hill from the parking lot, flutter kicks, then burpees at the top of the hill.

Cake Boss took second shift with playtime at the playground.
Partnering up, one partner does squats, while the other runs around the playground. Then flapjack. Next was pull ups/merkins following the same format. To wrap up, keeping the same partner, one bear crawled across the field and run back, while the other did flutters. Flap jack until 3 rounds were done.

Fogerty took us home with some 11’s and hill repeats.
At the bottom of the hill with the statue, started with 10 merkins and bombjacks. Half way up the hill, 5 burpees, then 1 squat and big boy sit-up. No burpee on the way back down the hill. Repeat until 11’s are done cutting out the burpees when you hit 5 & 6.

This was a fun 60 min bootcamp.

ANNOUNCEMENTS: Clave Boss & convergence in 12/23. Happy Birthday Walker. Tallawah is officially closed for good.

COT:

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Bubbles VQ

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WARMUP: Side straddle hop, Moroccan night club, Hillbilly walker, stretch
THE THANG: Mosey to field, Merkin, big boy, Windmill, AYG Mosey to opposite end, Shoulder tap, Squat, LBC, rinse and repeat add 5
MARY:
ANNOUNCEMENTS:
COT: Prayers and Praises

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Soul Stealer

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WARMUP: We walked to warm-up
THE THANG: Walked to Sunbelt lot all the while peppering the men with extremely well thought out and insightful questions that stirred their inner souls… there was crying…
Once at the lot, we did Curls, OH Press, Flutters, Dips, and Sumo Squats in ascending sets of 3, 6, 9, etc… with a lap around some islands (200 yds) in between. Mode of transportation varied from run, bear crawl, overhead carry, walk… you get the idea…
Then we rucked back to COT area for a few cool down exercises…

MARY: No chicks…
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

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B.O.M.B.S. will warm you right up!

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WARMUP:
SSH for an indeterminate amount of time.
Light stretching
Several OYO Merkins followed by 5 super-slow 8-count tempo merkins. Down for seven, up on 8.
Several OYO Squats followed by 5 low and super-slow squats in the same fashion

THE THANG:
Mosey to loading ramp behind main building.
Partnered up for BOMBS:
B – 50x Burpees
O – 100x “Outlaws” or “Big-O’s” (On your six, make circles in the air with legs together)
M – 150x Merkins
B – 200x Big Boy Situps
S – 250x Squats
MOT/Timing Mechanism: Non-Bombing Partner nurs up loading ramp and runs back down

MARY:
Circle of Hate: Each pax barked out an exercise, then ran a lap around a section of the parking lot while the rest of us put in the work. Made it around the circle a little more than once and JCruise had us end with a single 15-second pushup.

ANNOUNCEMENTS:
Christmas Party! Read ya newsletter.

COT:
Prayers & praises lifted. Especially thinking of the holiday season and the time for reflection and being with loved ones. Hopefully a time of rest and relaxation for each of us.

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B.O.M.B.S. will warm you right up!

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WARMUP:
SSH for an indeterminate amount of time.
Light stretching
Several OYO Merkins followed by 5 super-slow 8-count tempo merkins. Down for seven, up on 8.
Several OYO Squats followed by 5 low and super-slow squats in the same fashion

THE THANG:
Mosey to loading ramp behind main building.
Partnered up for BOMBS:
B – 50x Burpees
O – 100x “Outlaws” or “Big-O’s” (On your six, make circles in the air with legs together)
M – 150x Merkins
B – 200x Big Boy Situps
S – 250x Squats
MOT/Timing Mechanism: Non-Bombing Partner nurs up loading ramp and runs back down

MARY:
Circle of Hate: Each pax barked out an exercise, then ran a lap around a section of the parking lot while the rest of us put in the work. Made it around the circle a little more than once and JCruise had us end with a single 15-second pushup.

ANNOUNCEMENTS:
Christmas Party! Read ya newsletter.

COT:
Prayers & praises lifted. Especially thinking of the holiday season and the time for reflection and being with loved ones. Hopefully a time of rest and relaxation for each of us.

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B.O.M.B.S. will warm you right up!

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WARMUP:
SSH for an indeterminate amount of time.
Light stretching
Several OYO Merkins followed by 5 super-slow 8-count tempo merkins. Down for seven, up on 8.
Several OYO Squats followed by 5 low and super-slow squats in the same fashion

THE THANG:
Mosey to loading ramp behind main building.
Partnered up for BOMBS:
B – 50x Burpees
O – 100x “Outlaws” or “Big-O’s” (On your six, make circles in the air with legs together)
M – 150x Merkins
B – 200x Big Boy Situps
S – 250x Squats
MOT/Timing Mechanism: Non-Bombing Partner nurs up loading ramp and runs back down

MARY:
Circle of Hate: Each pax barked out an exercise, then ran a lap around a section of the parking lot while the rest of us put in the work. Made it around the circle a little more than once and JCruise had us end with a single 15-second pushup.

ANNOUNCEMENTS:
Christmas Party! Read ya newsletter.

COT:
Prayers & praises lifted. Especially thinking of the holiday season and the time for reflection and being with loved ones. Hopefully a time of rest and relaxation for each of us.

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B.O.M.B.S. will warm you right up!

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WARMUP:
SSH for an indeterminate amount of time.
Light stretching
Several OYO Merkins followed by 5 super-slow 8-count tempo merkins. Down for seven, up on 8.
Several OYO Squats followed by 5 low and super-slow squats in the same fashion

THE THANG:
Mosey to loading ramp behind main building.
Partnered up for BOMBS:
B – 50x Burpees
O – 100x “Outlaws” or “Big-O’s” (On your six, make circles in the air with legs together)
M – 150x Merkins
B – 200x Big Boy Situps
S – 250x Squats
MOT/Timing Mechanism: Non-Bombing Partner nurs up loading ramp and runs back down

MARY:
Circle of Hate: Each pax barked out an exercise, then ran a lap around a section of the parking lot while the rest of us put in the work. Made it around the circle a little more than once and JCruise had us end with a single 15-second pushup.

ANNOUNCEMENTS:
Christmas Party! Read ya newsletter.

COT:
Prayers & praises lifted. Especially thinking of the holiday season and the time for reflection and being with loved ones. Hopefully a time of rest and relaxation for each of us.

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Phone Battery Died

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WARMUP: Mosey to the front of CRHS – IW, HW, Merkins
THE THANG:
Jogged the bus loop in front of the school 1 lap = 0.7 miles
As a group did a 4 exercise Tabata, 40s of work with 11 sec rest in between exercises

Mnt Climbers
Bomb Jacks
Shoulder Taps
Flying Squirrel

Ran a lap
Merkins
Squats
Lunges
Peter Parkers

Ran a lap
American Hammers
Flutters

Returned to COT total mileage was 2.75 to 3.0 for all

MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer

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Whiteville Christmas lights

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WARMUP: none
THE THANG: run to downtown go through whiteville park up and over to cvs on Steele street all the way to Williamson street turn right work way back to Panera.

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