Tag: Gekko

Deadly Dozen

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WARMUP: SSH, IW, Merkins, Deep Leg Stretches then Mt Climbers
THE THANG: 400ish M run after each exercise. Counts were 20, carry’s were to the Handicap lot.
1. Farmer Carry
2. Sing Leg Deadlift
3. Lunge
4. Snatch
5. Man Maker
6. Goblet Squat
7. Rack Carry
8. Push Press
9. American Hammer (4 ct)
10. Tri’s
11. Curls
12. Swings
MARY: No time
ANNOUNCEMENTS: Garbage Pickup, Stuff bus and Gloom schedule
COT: Hard resets are sometimes necessary to realign to true north

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Post Barry bleacher work

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WARMUP: SSH, IW, CP, down dog
THE THANG: laps on the FMHS stadium track, with some bleacher stairs mixed in
MARY: LBC, American Hammer, flutters, shoulder taps
ANNOUNCEMENTS: same as items and newsletter
COT: prayers for safe travels, start of school year, natural disaster victims, marriages, and others both said and unsaid

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Simple but Effective

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WARMUP:
30 SSH IC
10 Windmill IC
THE THANG:
Lightpost BLIMPS Ladder
Odd light posts each have a new exercise
1. 5 Burpees
3. 10 lunges (each leg)
5. 15 Imperial Walkers (each leg)
7. 20 Merkins
9. 25 Plank Jacks
11. 30 Squats

Run to next station, complete exercise, run to beginning to start next ladder
MARY:
No time
ANNOUNCEMENTS:
Sweaty Barry
COT:
Keep It Simple

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C for creativity, not c for cookie

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WARMUP: disclaimer and go. No messing around.
THE THANG: Ran to the bank for stop 1. 5s and 10s.
– 5 = hand release merkin
– 10 = squats with chin up and hands touching the ground

Next stop was First National bank…5s and 10s. Thanks to Change Order for the idea for the next stop.

Next stop was the round about by model A. 5s and 10s with a 30 count in cadence of flutters.

Head down Hubert Graham to the bottom of the hill. 5s and 10s with 15 in cadence flutters partially sitting up.

Up HG to the light which wasn’t super close so was out of gas at the top. 5s and 10s with American hammer.

Now to head back the same way we came with 5s and 10s at each of the same stops.

Back at COT we did 5s with hand release diamonds and 10s of jump squats.
MARY: 3 rounds of Mary: LBCs, wipers, bicycles
ANNOUNCEMENTS: 7/22 Barry, 7/3 men’s dinner, 7/4 convergence
COT: ball of man for prayers and praises

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Flat tire

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WARMUP:
We rode to meet up spot, Wells Fargo
THE THANG:
We rode around town and YHC had a flat near Steve’s Fish camp
MARY:
ANNOUNCEMENTS:
COT:

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Who has the Q??

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WARMUP: None
THE THANG: Mosey down the hill to GHMS. Station 1 Merkins, Squats. Mosey to station 2 Dips & LBS, To station 3 Burpees & Flutters, back to Station 1. As many laps as possible. Head back up the hill to COT. Came in just under 4 miles for most
MARY:
ANNOUNCEMENTS: Hog & Coyote
COT: Prayers for Discernment, for Soup’s Mom, Praise for C.O.’s 2.0 turning 18!

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