Tag: Gears

AKA Day 1

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WARMUP: Run from Earth Fare to end of Ben Casey Drive.
THE THANG: Complete 8 windmill merkins. Run through adjacent parking lot down to end of Patricia Lane. Complete 8 inch worm merkins. Run to end of Gold Hill Middle parking lot. Complete 8 curb burpees. Run back to Patricia Lane. Complete 8 inch worm merkins. Run back to Ben Casey Drive. Complete 8 windmill merkins. Repeat all of the above AMRAP until 5:57AM.
Run back to Earth Fare.
ANNOUNCEMENTS: I opened the newsletter at COT. Too many things happening to share… so read your newsletter!

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A trip to Sonic

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WARMUP: Mosey down 160 to the daycare parking lot.
MNC
WindMills
Produce Pickers
Plank – Down/Up dog
MNT climbers
THE THANG: Ran to Sonic for a DORA:
100 Big Boys
200 Flutters
300 Sumo Squats
400 SSH
Message: Stay intentional with you family through good and bad times.
Run to HT for some wall work.
BTTW with 1 Burpee
WS with 2 Burpees
MARY: SS, ST and Gears put on some extra AB work
ANNOUNCEMENTS: Tomorrow down in RH, QVQ go support Poppins. End of March Q school
COT: Prayers for Bonsi Aunt May, Praise for SS family in town with his kids, HS for his boys playing baseball together ( pitcher and catcher) and travel mercies for GK family this week.

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Early Morning Wal Mart Run

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Nine men covered more than three miles with an early morning trip to Wally World. Here’s what we did:

The Thang

21s – In unison PAX does cadence count Side Straddle Hops, counting aloud 1-5. Reps 6-21 are all mental and everyone must stop together at 21. Five Penalty Burpees for missing the cut off.

Run 1 Mile to Wal Mart

7 of Diamonds – Four corners with exercise reps increasing by seven at each corner (7, 14, 21, 28)
70 Merkins
70 Flutters
70 Squats
70 Bombjacks
70 American Hammers

Mosey back to AO – stopping periodically for 21 Carolina Drydocks and 21 Knee Tar Jais.

NMM
There’s an old Italian saying, “after the game, the king and the pawn go into the same box.” When our days are done, it doesn’t matter how much money we made or how fine our possessions were. We should use our time to get right, live right, and lead right so we can leave right. Stay humble, be kind, and love always. That’s the legacy that lasts beyond when we close the box on the game.

Aye!

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Will you wash my hair?

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WARMUP:
SSH
Merkins
CDD
Low slow squats

THE THANG:
Today was a test of 3S2T

Speed:
Hill sprints x3

Mental toughness and stamina:
Playground
Dead hangs 1 minute
rest and repeat

Strength:
Stations: 1 minute each. 2 rounds. Beat your count of pullups on round 2
Pull-ups
Derkins
Monkey humpers
Flutters
Dips

Stamina
Physical toughness
Mental toughness

11s of burpees and lunges
mode of transport: bear crawl
Pass the kettlebell down the line as you get to the lunge side.
When the kettlebell gets to you, do your lunges with it.

when the PAX thought we were done with this nonsense, we continued with:
11 burpees
0 lunges
mode of transport: crawl bear
12 burpees
1 reverse lunge (ie -1 lunges, so we’re still doing 11s)
13 burpees
2 reverse lunges
etc

In total, there should have been 120+ burpees

MARY:
no time

ANNOUNCEMENTS:
COT:
In our fatigue, I totally forgot to do name-o-rama

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Just a Board

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13 did the hard thing this morning at Varsity. Disclaimer was disclaimed and we were off. Here’s what we did:

Warm Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Overhead Claps (IC)
– 5 Hillbilly Walkers (IC)

Mosey to the Track

– 1 Mile
– 100 LBCs
– 100 Moroccan Night Clubs
– 100 Squats
– 100 Mountain Climbers
– 100 Calf Raises
– 100 American Hammers
– 100 Dips
– 100 Shoulder Taps
– 100 Side Straddle Hops
– 100 Flutters
– 100 Merkins
– 1 Mile

NMM
There’s a 4-letter word that has dashed more dreams and held back more potential than any other. “Just.”
“You’re just not my type.”
“You’re just not smart enough for this class. Just quit now and save yourself the embarrassment.”
“You’re just not tall enough. You’re just not fast enough.”
“You’re just not college material.”
They said Jesus was just a carpenter from a nowhere town. They said his followers were just fishermen and outcasts. Just is a way people try to hold you back. Don’t let others tell you what you can’t do or who you can’t be. Just do it.

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46 Years on the Big Ball

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WARMUP: Mosey to bottom of Kingsley hill. (a few things to get loose)
THE THANG: Run the “big loop” through neighborhood and return to bottom of hill.
Run to first road….back down. Run to second road….back down. Run to top…..back to swimming pool. Run to COT. We did do exercises at each stop including Burpees. ( In truth, was my birthday so didn’t write the backblast until 3/1…so forgot)
MARY:
ANNOUNCEMENTS:
COT:

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Punishment for missing free throws

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WARMUP: the 0445 pre-run

THE THANG:
Shuttle runs
Using the rows in the parking lot (~20m apart) numbered 0-5, starting at 0, shuttle run to 1, return to 0. Run to 2, back to 0, etc until Pax got to 5, then start over from 1.

First 3 rounds (1 round being shuttle run through 1-5)
Burpees everytime you came back to 0. The number of burpees were equal to the number of the row you ran to.

Second 3 rounds were jump squats following the same rules as the burpees but by a factor of 4.

Last 3 rounds were 4 SC mountain climbers x the number of the row you ran to.
Those that finished before 6, did shuttle runs with no exercises.

Every 3 rounds was just over 1 mile.

MARY:
ANNOUNCEMENTS:
COT:

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What’s the fun in tapering

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WARMUP: pledge and then ran to WEP. The run is your warmup.
THE THANG: Partner up and run opposite directions around WEP. We started out with when you meet you partner, you drop and do 10 merkins slapping hands as you come up from the merkin. With the resounding “that’s it” after initial instructions, we took off in our opposite directions.

After meeting our partners for the second time, and essentially completing 1 full lap around the park, additional exercises were included. On top of the merkins, 10 LBCs were added.

1 more full lap, 1 additional exercise…now added in 10 squats. As my partner, old bay, was responsible for telling people he passed about the new exercises, he may have told some teams the new exercises were burpees. It happens.

Last lap added in 10 flutters.
MARY: no, made it back with no time remaining.
ANNOUNCEMENTS: jaeger on 3/11, dam to dam coming up
COT: How many times do you allow ego to get in the way of potentially “good ideas”? Or how do you let ego drive decisions just because people make comments that trigger competitive tendencies? Or how do you walk into a situation thinking one thing, and then realize someone changed something you didn’t expect (every time you passed them in a big WEP circle)?

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The Slog at JWEP

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It was a wet/sloppy day in The Fort, but fear not, the firey mumble chatter warmed our souls.

Warmup:
Side Straddle Hops
Cherry Pickers
Windmills (Trucker Approved)
The Polish Mating Dance🕺
Merkins
Dying Cockroaches

The Thang:
Grab you backpack and mosey down yonder to the Church for some Dora.
Partner 1: Figure 8 running pattern on the stairs.
Partner 2: 100 Merkins, 200 Squats, 300 Flutters

Head back towards JWEP for some more pain. Mode of transportation was a Jack Webb – 4 Bearcrawls and 1 Carolina Dry Doc until you get to 40-10.

At the top of the Hill next to JWEP we did crazy 8’s. The top of the hill 7 burpees, the bottom of the hill 1 Merkin. You know the drill…Finish at 1 Burpee and 7 Merkins.

We Moseyed over to the JWEP pavilion for two rounds of Webb Jacks.
1. 4 Overhead Claps and 1 Merkins until you get to 40-10.
2. 4 Squats and 1 Monkey Humper until you get to 40-10.

COT commenced at the JWEP Pavilion for announcements/prayers/praises.

-JWOW

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February fun w/VQ and bear crawls

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WARMUP:
THE THANG: 11s merkins, big boy sits. wall sits while partner does 10 of any excercise Line up along the fence line of field #1
Round 1: Bear crawl to end of field. Stop at light posts for 5, 10, and 15 merkins, run back to the start.
Round 2: Lunge walk to the end of the field: 5, 10, 15 squats, run back.
Round 3: Crabwalk to the end of the field: 5, 10, 15 dips, run back.
Round 4: Run to the end of the field: 5, 10, 15 burpees, run back.

Mosey to the playground, split up into the 3 groups
Group 1: 10 pullups
Group 2: Reverse step ups until group doing pullups are finished. Flapjack with group 3
Group 3: Freddie Mercury’s until group doing pullups are finished. Flapjack with group 1
Rinse and repeat two more times, with group 2 changing to big boy sit ups and hello dolly
Mosey back to field #1 for mini-Mary:
Box cutters x 20
LBC’s x 20
End with the Body Destroyer.
MARY:
ANNOUNCEMENTS: check news letter, prayes for D2D pax
COT: we did it

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