- QIC: Fogerty
- When: 2023-03-16
- Pax: Bass-o-matic, Dojo, Fogerty, Rebel
- Posted In: Footloose
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
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Tag: Fogerty
Back to long pants
- QIC: Assassin
- When: 2023-03-13
- Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Cakeboss, Cobra Kai, Corruption, crab_cakes, Dojo, F3DaVinci, Fogerty, Shady, Steele, Twister
- Posted In: Flight Plan
11 runners and 3 ruckers on display at Flight Plan. A few went to the hills of Braden.
Looking forward to trash pickup this Saturday at 0745 at Harris St Park.
Prayers for CrabCakes friend Ashley. Bass-O has a knee Dr appt soon. Def need to get that fixed.
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Fast FNG
- QIC: Assassin
- When: 2023-03-06
- Pax: Assassin, Bass-o-matic, Corruption, Fire Marshall Bill, Fogerty, Funhouse, Pusher, Shady, Steele, Twister, Wegmans
- Posted In: Flight Plan
Shady EH’d a nice young man who’s into biking, tennis and his name is Remington, so we named him Steele. Very fast too and kept Shady in check.
Prayers for Funhouse’s mom Joan who fell and that’s a bit of a setback.
Nice running down to the river and back.
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Flight Plan
- QIC: Assassin
- When: 2023-02-27
- Pax: Assassin, B.O.B., Bass-o-matic, Corruption, Esso, Fire Marshall Bill, Fogerty, Funhouse, Pusher, Rainmaker, Shady, sirtophamhat, Twister, Wegmans
- Posted In: Flight Plan
14 at Flight Plan ran the Baxter loops. Nice work.
Burpees for BBQ is this Saturday. Clown car plans are being made. Wegmans has details.
Praises for great weekend reports, some visited moms with their siblings. Great fellowship opportunities.
Prayers for job searches, kids decisions.
Interested in Qing at Flight Plan? Shoot me a dm.
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What a BIG Kettlebell!
WARMUP: SSH, Arm Circles, Low Slow squats, Merkins, NightClubs
THE THANG: Kettlebell switch- 12 guys picked a parking spot : 3 exercises in each spot : Move to next spot when completed and complete flutters while last pax Completed Toy soldiers on his way to the vacated spot at the end of the line. 10 reps each exercised : Round 1 – swings, squat jumps and Mike Tyson:
Round 2 : Curls, BombJax, and Dips.
We used the parking block for dips and Mike Tyson.
Head back for COT @ 5:57am.
MARY: none – out of time.
ANNOUNCEMENTS: Bethel Mens shelter, Newsletter, CSAUP, and Service opportunities.
COT: Prayers
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Who’s the Q
- QIC: Weezer
- When: 2023-02-17
- Pax: Assassin, Bass-o-matic, Flounder, Fogerty, oldbay, Peach Stand, Rebel, Senator Tressel, Weezer
- Posted In: Slow Burn
WARMUP: Led by Senator Tressel 👊
THE THANG: D2D Friendly 4 Corners
MARY: Called her sister ‘oh Sherrie’ for a circle of stretching
ANNOUNCEMENTS: upcoming events
COT: prayers for pax safety. Prayers for family & friends recent loss & health.
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Valentine’s Day + D2D taper = upper body not so friendly
- QIC: Cyclops
- When: 2023-02-14
- Pax: Anchorman, Backdraft, Barry Manilow, Bass-o-matic, Cousin Eddie, Cyclops, Destiny, Fogerty, Rebel, Sawdust, Triple Lindy
- Posted In: The Ballroom
WARMUP: a lap around the lot and a circle up for COP – no squats, just the typical – windmills, merkins, planking, Broga poses, shoulder taps, imperial walkers, cherry pickers and then a mosey to the main event
THE THANG: In Valentine’s theme, 9 exercises were structured in a 10-20-30-10-20-30-10-20-30 format for one set followed by a long or short lap.
V-Ups
American Hammers
LBCs
BurpeEs
MerkiNs
Shoulder Taps
Inchworm merkins
LuNges
FluttErs
3 sets total by most and all got better then planked for the 6 and mosey back to COT
MARY: 90 seconds of protractor at various angles. Shaking of midsections were common.
ANNOUNCEMENTS: we’re executed
COT: YHTBT
Always an honor to have a holiday Q – the valentine message was to date your M’s continually – not just on 2/14 every year. Always be in pursuit of the best possible relationship to anchor your concentrica.
Thanks Triple Lindy!!
Honored,
Cyclops
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One word – 60 degrees
- QIC: Fogerty
- When: 2023-02-09
- Pax: Anchorman, Barry Manilow, Fogerty, Poppins, Riggins, Tsunami
- Posted In: Soul to Sole
WARMUP: Yes
THE THANG: Ruck w discussion on the Pax “one word” for 2023.
MARY:
ANNOUNCEMENTS:
COT: Prayers for the Earthquake in Turkey/Syria, Marriages,
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Sir Topham Hat Ran and Then Ran Away
- QIC: sirtophamhat
- When: 2023-02-08
- Pax: Barry Manilow, Bass-o-matic, Bonsai, Boss Hogg, Cakeboss, Cobra Kai, Corruption, Cubbie, Everest, Fogerty, Funhouse, Joe Lyons (F3 Long Duck), JWOW, Mark Nestel, oldbay, Peddles, QB1, Shady, Shake and Bake, Short Sale, Shot Put, sirtophamhat, Stang, Twister, Wegmans
- Posted In: Clydesdales
WARMUP: Some stretched
THE THANG: We ran
MARY: Some stretched
ANNOUNCEMENTS: There were some
COT: It happened
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Smokin Workout for a Slow-Burn
- QIC: Cohiba
- When: 2023-02-03
- Pax: Bass-o-matic, Cohiba, Flounder, Fogerty, Mark Nestel, Peach Stand, Pusher, SouptoNuts, Twister, Weezer
- Posted In: Slow Burn
WARMUP:
SSH, Morrocon NC, Hillbilly Walkers, and Cherry Pickers
THE THANG:
15s= Plank Jacks & Shoulder Taps
4 Corners = 20-15-10-5:
Corner #1 – Dips & LBCs; Corner #2 – Merkins & Squats; Corner #3 – Carolina Dry Docks & Mountain Climbers; Corner #4 – Monkey Humpers & Seal Jacks, Round 1 Transportation- Bear Crawl, Round 2- Crab Walk, Round 3- Lunges, Round 4- Mosey
MARY:
American Hammers
ANNOUNCEMENTS: Read the newsletter
COT: Prayers and Praises
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