Tag: Fogerty

Zipper

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WARMUP:
The pledge of allegiance
THE THANG:
Run to old Hardee’s parking lot
Provide directions to Pax to run right side zipper.
At each end 10 merkins and 10 squats

Run back to COT
3 miles
100 merkins
100 squats

Most got more than 3 and more reps since they are fast.
Approximately 130 reps of each plus other stuff at the end.
MARY:
ANNOUNCEMENTS:
COT:

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BLIMPS and stuff

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WARMUP:
Ran around parking lot stopping to do a few COP warm-ups here and there.

THE THANG:
Ran across cool bridge to field house. Partnered up for some BLIMPS. Partner 1 did stationary exercises (alternating between 2 listed below), while partner 2 did moving exercises to the bleachers, then ran the rest of the way, across the bleachers and back.

1. B – Bomb jacks, Box cutters, ==> Broadjumps
2. L – LBCs, Lunges (in place) ==> Lunges
3. I -Imperial Walkers, Inclined Merkin ==> High Knee
4. M – Merkins, Monkey Humpers ==> Mosey
5. P – Plank Punches, Peter Parkers ==> Power Skip
6. S – SSH, Scorpion Dry Dock (5 each leg) ==> Shuffle Left/Right

Finished right on time. Great work, men!

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I can see for miles and miles

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WARMUP: 2 miles for some, some miles for 2
THE THANG: 6+ miles for some 14+ for some
MARY: could not keep up
ANNOUNCEMENTS: sign up for Break the Dam
COT: <@U5Y5JA02G> wrapped it up for us

Followed by drinks at Replay, and breakfast sandwiches for some, 13 for coffeeteria

Wegs marathon miles are cranking up, look out for 6@6 pre-runs coming to an AO near you

looks like we made it,

Barry Manilow

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Last Dance in 2025 at Ballroom

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WARMUP: SSH, CherryPickers, Squats, Seal Jax, Merks, OH Claps, Nightclubs, and a slow mosey.
THE THANG: Crazy Eights, 4 corners, wall sits w discussion on our “one word” and a burpee.
MARY: 3 mins of Mary or one round with the 4 pax.
ANNOUNCEMENTS: Bethel volunteers, Break the Dam run, One word exercise at Panera.
COT: Riveting

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Christmas spelled out

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WARMUP: mosey to back of school – exercises in cadence were windmills x 12, beet pickers x 12, imperial walkers x 12, hillbilly walkers x 12 and side straddle hops x 12

THE THANG: 5 rounds of Christmas – 23 reps on rounds 1&2 and 12 reps for rounds 3 & 5
Carolina Dry Docks
Heels to Heaven
Rosalitas
Incline Merkins
Sumo squats
The Lunge
Merkins
American Hammers
Side Straddle Hops

Splinter was king and we had enough time to mosey behind the school for dips and incline merkins.

Mosey on the COT in time for 0600

MARY: no time. She wasn’t there anyway – open to all men
ANNOUNCEMENTS: read your newsletter
COT: 5th core principle

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Do as I say, not as I do

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WARMUP: waiting on Q
THE THANG: choose your own adventure
MARY: would have been a better Q
ANNOUNCEMENTS: don’t be late for your Q
COT: yes

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