The Pendulum or Iron Cross?

2024-09-19Leave a comment

QIC: Bass-o-Matic
When: 09/19/2024
Pax: 38 Special, Anchorman, Bass-o-matic, Cakeboss, Cohiba, Fogerty, Funhouse, oldbay, Peach Stand, The Mule, White Lightning
Posted In: Minnow Pond

Welcome FNG TOP ROPE. We pledged to :flag-us: Ran to COG for instructions. Pendulum was hill repeats could add Cross piece for flatter run. Merkins, Squats, and LBCs at the end of each leg 10,10,10
COT :v: out thx <@UGNDJBDU3> for the opportunity.

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Reverse Amabala

2024-09-18Leave a comment

QIC: Sprocket
When: 09/18/2024
Pax: Anchorman, Barry Manilow, Cobra Kai, Corruption, decibelf3, Everest, Fogerty, Gekko, Mark Nestel, Quack Attack, Retread, RollOff, sirtophamhat, Sofrito, Sprocket, Wegmans
Posted In: Clydesdales

WARMUP: None
THE THANG: Bank > RT160 > Skipper St > RT on Still Ave > LT on Old Nation Rd > RT on RT160 > back to Bank (COT)
MARY:
ANNOUNCEMENTS: Sundae Ruck this Saturday , Leader of the Links is looking for sponsors.
COT: Closed in prayer

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VQ Running AO Q – Spectre

2024-09-11Leave a comment

QIC: Spectre
When: 09/11/2024
Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Bitcoin, Cobra Kai, decibelf3, ditch witch, Everest, Fogerty, Gekko, Mainframe, Mark Nestel, Olaf, RollOff, Spectre, Twister, Wegmans
Posted In: Clydesdales

WARMUP:
Got at it
THE THANG:
Munn Rd. To Harris To White To 160 – 4ish miles
MARY:
None
ANNOUNCEMENTS:
12 year convergence
Iron Pax
Acceleration Project
COT:
Show To Know

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Running

2024-09-10Leave a comment

QIC: Assassin
When: 09/09/2024
Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Cakeboss, Cobra Kai, Cohiba, Corruption, Fogerty, Gekko, Joe Lyons (F3 Long Duck), oldbay, sirtophamhat, Sugar Daddy, Wegmans, WWL
Posted In: Flight Plan

Ran thru Birkshire Hts in Baxter. All enjoyed immensely and complimented me on the route.

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Space and Opportunity

2024-09-03Leave a comment

QIC: Fogerty
When: 09/03/2024
Pax: Barry Manilow, Cornerstone, Fogerty, oldbay, Tin Cup, Wegmans
Posted In: 6at6

WARMUP: SSH Merks Cherry Pickers Toy Soldier’s
THE THANG: 4 Corners- Crazy 8s, 7s Wall sits, round of Mary
MARY: yes
ANNOUNCEMENTS: Bethel, blood drive, Fundraising….
COT: tremendous

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Smoked the “Moderate”

2024-08-31Leave a comment

QIC: Cohiba
When: 08/31/2024
Pax: Bitcoin, Boogie Down, Cohiba, Fogerty, JCruise, Kodak, Time Machine, Tin Cup
Posted In: 1st f

WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Strawberry Pickers, and Broga
THE THANG:
Phase 1: Cheese Shredder
Phase 2: 7s= Plank Jacks & Big Boy Sit Ups
Phase 3: Four Corners = 10 reps each exercise
Corner 1: Seal Jacks, Bomb Jacks, and Squats
Corner 2: Shoulder Taps, Mountain Climbers, and Lunges
Corner 3: Merkins, Peter Parkers, and Dips
Corner 4: LBCS, Flutters, and Hello Dollies
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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(Tony romo voice) that’s a lot of monkeys, Jim!

2024-08-27Leave a comment

QIC: Peach Stand
When: 08/27/2024
Pax: Bass-o-matic, Bitcoin, Fogerty, oldbay, Peach Stand, Short Sale, Sprocket, SugarBug, Tin Cup
Posted In: The Ballroom

WARMUP: windmills, produce pickers, imp walkers – in cadence them moseyed to the football field
THE THANG: rounds of suicides on the field

Starting at goal line, run to 10 yard line and do 10 reps, run back to goal line, run to 20 yard line do 20 reps, etc. repeating to the 50 and then back to the 10 in 10 yard increments. Then run to the opposite goal line and back

Exercises:
Round 1 SSH
Round 2 overhead claps
Round 3 monkey humpers
Round 4 am hams

Stagger back to COT
MARY:
ANNOUNCEMENTS:
COT:

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Sea-bis-quick

2024-08-26Leave a comment

QIC: Fogerty
When: 08/20/2024
Pax: Cakeboss, Cohiba, Fogerty, Happy Hour, Liberty Bibberty, Retread, Time Machine, Vuvuzela
Posted In: 1st f

WARMUP: um- Nope
THE THANG: Run thru Middle School and CRHS and check on SnakePit to be sure they were accelerating.
MARY: um-nope
ANNOUNCEMENTS:
COT: Yes – Fantastic Discussion

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Great bootcamp weather for a run (10 degrees too warm for good running weather)

2024-08-26Leave a comment

QIC: Esso
When: 08/26/2024
Pax: Anchorman, Barry Manilow, Bass-o-matic, Cakeboss, Cobra Kai, Cohiba, Corruption, Cyclops, Double D, Esso, Fire Marshall Bill, Fogerty, Funhouse, Gekko, Nasa, oldbay, Peach Stand, Pusher, sirtophamhat, Sugar Daddy, Twister, Wegmans, White Lightning, WWL
Posted In: Flight Plan

Walmart Route

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For the stat guys

2024-08-24Leave a comment

QIC: Barry Manilow, Mainframe
When: 08/24/2024
Pax: Barry Manilow, Cohiba, ditch witch, Double D, Fogerty, Mainframe, Mark Nestel, Retiree, Retread, skipper, Wegmans
Posted In: 6at6

Mainframe led the trail guys, YHC pointed the rest in the general direction of QT

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F3 The Fort

Tag: Fogerty

The Pendulum or Iron Cross?

Reverse Amabala

VQ Running AO Q – Spectre

Running

Space and Opportunity

Smoked the “Moderate”

(Tony romo voice) that’s a lot of monkeys, Jim!

Sea-bis-quick

Great bootcamp weather for a run (10 degrees too warm for good running weather)

For the stat guys