WARMUP:
THE THANG:
We gathered, we ran, we returned.
MARY:
ANNOUNCEMENTS:
COT:
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Tag: Gekko
Make Wednesday Matter
- QIC: Double D
- When: 2023-01-18
- Pax: Airborne, Anchorman, Backdraft, Barry Manilow, Bass-o-matic, Bonsai, Boss Hogg, Cakeboss, Cobra Kai, Corruption, Cyclops, Double D, Eric Thompson BOT, Everest, Fogerty, Gekko, Joe Lyons (F3 Long Duck), JWOW, Mark Nestel, Ölaf, Poppins, Rock Thrill, Shady, Short Sale, sirtophamhat, Twister
- Posted In: Clydesdales
THE THANG: we ran to WEP, out the trail in backside to Harris, right turn on Jackson back to 160 and back home. some added distance. all got better!
COT: yes!
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Frozen Bells
- QIC: Cobra Kai
- When: 2022-12-26
- Pax: Band Camp, Cobra Kai, crab_cakes, Gekko
- Posted In: The Armory
4 PAX tackled the 12 Kb of Christmas on a very brisk am! Strong work with a lot of Kb PT!
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Hill Yeah!
- QIC: Everest
- When: 2022-12-14
- Pax: Backdraft, Barry Manilow, Boeheim, Boss Hogg, CableGuy, Cobra Kai, Corruption, Cyclops, Double D, Everest, Gekko, Mainframe, Mark Nestel, Nasa, Short Sale, Sugar Daddy, Tesla81, Twister, White Lightning
- Posted In: Clydesdales
WARMUP: the first 1/2 mile
THE THANG: 4+ miles with maybe a few hills to help prep for dam2dam
MARY: nah
ANNOUNCEMENTS: Christmas party coming up and be on the lookout for more d2d fundraisers
COT: prayers & praises
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Holy $@&! there are trails over there?!?
- QIC: Straight Up
- When: 2022-12-06
- Pax: Beaker, Gekko, River Rat, Sasquatch, SkateOrDie, Straight Up
- Posted In: Pathfinder
WARMUP: Straight Up probably got to The Colosseum at 2am to get his warmup in. Gecko did some stretching. I thought about it. River Rat and Sasquatch stretched the tensile strength of their vehicles coming in on two wheels and Beaker materialized out of nowhere.
THE THANG: we ran through the woods in the dark and rain. All in all, not too slippery. 4.5ish miles 11:20 pace 1100ft of elevation gain
MARY: we did 1 random bomb jack in my the middle of the run and a few other exercises when we got back to COT.
ANNOUNCEMENTS:
COT:
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Battle Bot’s Sound System
WARMUP: leg and shoulder stretching, arm swings, side straddle hops, Morrocian night clubs
THE THANG:
Station Tranporatation
Station: 20 KB Swings
Transportation: Bear Crawl
Station: 20 goblet squats
Transportation: Long Jumps
Station: 20 KB Curls
Transportation: High Knees
Station: 20 Squats
Transportation: Lunge Walk
Station: 20 (4ct) Mnt Climbers
Transportation: Butt Kickers
Station: 20 Merkins
Transportation: Crawl Bear
Station: 20 KB Shoulder Presses
Transportation: Run Lap Around the Parking Lot; repeat the circuit
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed out in prayer
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A “moderate” 29 degrees
- QIC: Kermit
- When: 2022-12-02
- Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Bonsai, Cobra Kai, crab_cakes, Cyclops, Fogerty, Gekko, JWOW, Kermit, Mainframe, Mark Nestel, Peter Moughan, Poppins, Pusher, Short Sale, sirtophamhat, Sugar Daddy, Weezer
- Posted In: Slow Burn
WARMUP:
SSH 25 IC
Windmills 10 IC
LSS 15 IC
MNC 15 IC
Yoga
THE THANG:
11’s – Mike Tyson & Big Boys with a shuffle to and from
DORA – 100 Merkins, 200 gBobby Hurleys, 300 American Hammers
Mary – Flutters, Box Cutters, LBC, Freddie Mercury
MARY:
ANNOUNCEMENT:
COT:
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Clyde in the dales
- QIC: Band Camp
- When: 2022-11-23
- Pax: Anchorman, Assassin, Band Camp, Barry Manilow, Cakeboss, Cobra Kai, Dojo, Esso, F3DaVinci, Fogerty, Gekko, Mainframe, Mark Nestel, Rebel, Repeat, RollOff, Shady, Short Sale, skipper, Small World - Chris Gunn, Splinter
- Posted In: Clydesdales
WARMUP: nope, just counted off. Then I promptly forgot how many we had. Luckily Anchorman remembered we had Repeat and that he peeled off early. Q-fail. Will learn from that.
THE THANG: ran – https://strava.app.link/KeQquGKGmvb
MARY: nope, just a pigeon lunge
ANNOUNCEMENTS: read the newsletter
COT: had to be there, it was more meaningful
First time to Q at Clydesdales or any running AO. Not my forte, but we made it work. Not too many actually made the route I drew up work, but everyone was generous about not letting me know.
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Monday morning Bells
- QIC: Dojo
- When: 2022-11-28
- Pax: B.O.B., Battle Bot, Bitcoin, crab_cakes, Dojo, Gekko, JWOW, Quack Attack, River Rat, Tesh
- Posted In: The Armory
WARMUP: Basic Warmup: disclaimer , short mosey, SSH, windmills, hillbilly walkers, MNCs, Mountain Climbers, Merkins
THE THANG: Walk to opposite parking lot. 20 each of Swings, Upward Rows, Curls, Tricep Extensions, and Bell Merkins, then a short loop. 3 rounds.
Transferred the KBs to the other side of the lot for another set of exercises. 20 each of Am Hammers, Flutters, Skull Crushers, Chest Press, and Goblet Squats.
Only 2 rounds completed due to time.
On your six bell pass back to starting point.
Walk back to COT.
2O each of Pass Through Lunges, Dead Lifts, Overhead Press, Figure 8s.
Ended at 0600.
MARY: Nah
ANNOUNCEMENTS: Christmas party, Thanksgiving Convergence 2023z
COT:Yes. Lots to be grateful for, lots to pray about.
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2022 Thanksgiving Day Convergence
- QIC: JWOW, Grout, HarryCarry
- When: 2022-11-24
- Pax: Assassin, Badlands, Barkley, Barry Manilow, Beaker, Bitcoin, Bo Wiseman (Saw Dust), Cheddah, CobraKai, Cohiba, Cubbie, darkhelmet, Decibel, Dojo, Double D, Drop Thrill, Everest, Fire Marshall Bill, Fogerty, Gekko, Gordon, Grout, Gunn, Half Shell, Hardwood, HarryCarry, Headspin, Hot Cakes, Italian Job, JWOW, Kellogg, Kermit, Ltrain, macgyver, Maximus, Ölaf, Poppins, Pusher, Quack Attack, Rebel, Rebound, RollOff, Ruby Slippers, Sasquatch, Senator Tressel, Shield, Short Sale, Shower Curtain, sirtophamhat, skipper, Slow Jams, Slow Roll, Small World - Chris Gunn, Spectre, Spud, Stang, Stockyard, Tazz, Tesla, Triple Lindy, Trucker, Twister, Walker
- Posted In: The Ranch
Welcome/disclaimer
Warmup: SSH (I/C 15x), Windmills (I/C 10x). Imperial walkers (I/C 15x), Moroccan Nightclubs (I/C 10x), Mountain Climbers (I/C 15x), right arm high, left arm high
Ruckers dismissed with Olaf. Pax count off by threes; pax split up and will rotate between
JWOW Q:
Partner up for a Jack Webb. Mode of transportation is a partner push across the field (crowd pleaser).
1 Big Boy Sit-Up – Partner 1 pushes partner 2 across the field
4 Merkins – Partner 2 pushed partner 1 across the field
The goal was to get to 10 Big Boy Sit-Ups and 40 Merkins.
Grout Q:
1. 5 EA Burpee
2. 10 EA LBC
3. 15 EA CDD
4. 20 EA Lunges
5. 25 EA American Hammers
6. 30 EA Shoulder Taps
7. 35 EA Flutters
8. 40 EA Mountain Climbers
9. 45 EA Squats
Run to top of hill and back.
Complete # 1 thru # 8 and run to top of hill Ann’s back.
Continue dropping the last exercise.
HarryCarry Q:
At the middle school’s loop, start at the bottom of the loop and do exercise noted (listed below). Run to the short brick wall at other end of loop, jump the wall, continue running up the loop. Stop at flag poles and do Bobby Hurleys (15 oyo). The proceed to run back to bottom of the loop; do the noted exercise there and repeat with the run/wall jump/run/bobby’s etc.
Smurf jacks (20 OYO)
Squats (20 OYO)
Monkey Humpers (20 OYO)
Lunges (20 OYO)
Lunges (10 each leg OYO)
Sumo Squats (20 OYO)
At 07:25 Pax reconvened at field.
Six-count burpees (I/C 6x)
End. COT
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