Tag: Grassy Knoll

AMRAP @ The Armory

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WARMUP: Intro and disclaimer. 1 runner and 6 of us took a mosey across Carolina Pl to the back of the supply company building. By the large antenna, we did 15 MNC, 15 Imp Walkers and 15 Hillbilly Walkers. Then mosey back over to the church parking lot for 15 SSH, 15 windmills, 15 Non-discrpt produce pickers and ended with plank, down/up dog. Mosey back to the beginning for some work.
THE THANG: This was a 25 minute AMRAP with 15 Kettle Bell swings, 15 Goblet Squats, 15 overhead press, 15 flutter with press, 15 bent over rows and the run down through the drive through and back. Got it 6 rounds.
MARY: Ended with a message about pausing and reflecting.
ANNOUNCEMENTS: newsletter, clean up and kickball
COT: Prayers for travel, surgeries, patience during a life change, parents, and ended of year for both teachers and kids.

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Polka-Competition

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WARMUP:
15 Moroccan night club
15 Wind mill
15 Hill Billy walkers
10 imperial walker
15 cherry pickers
THE THANG:
Mosey around the school
CBear crawl along the parking lot with 5 shoulder taps every second line, lunge walk back
Bear crawl, 3 merkins every third line
Lunge walk back
Bear crawl, at every 4th line five burpee
Mosey to the track field
3v4 competition doing squats, big boy sit ups and flutters
2 times: 10 merkins run half a round, do 5 burpees nur half a round
Mosey back to COT
MARY:
ANNOUNCEMENTS:
COT:

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DORA and Cinderblocks 5-15

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WARMUP: Cherry pickers, SSH, then a mosey to the church parking lot.

THE THANG: DORA with 100 Merkins, 150 Dips, 200 Big Boys, 250 Squats.
Ran to back side of Harris Teeter for wall sits and farmers carry with cinder blocks.
Headed back to COT for some core work until the clock struck 6.

ANNOUNCEMENTS: newsletter, and a ton of events going on this weekend.

COT: Prayers and Praises all around. Appreciate everyone helping me for my VQ and can’t wait to do it again.

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Escalator 4 Corner

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WARMUP: Windmill, Moroccan Night Club, Strawberry 🍓 Picker, 5 Burpees
THE THANG: 4 Corners with 10 Merkins, Corner (2) 10 Merkins 20 Squats Corner (3) 10 Merkins, 20 Squats, 30 Big Boy Situps, Corner (4) 10 Merkins, 20 Squats, 30 Big Boy Situps, 40 Lunges.
MARY: Yes
ANNOUNCEMENTS: May 16th CSAUP and Newsletters announcements.
COT: Ended with Prayer Isaiah 54:17 and Prayer and Praises.

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Tabata fun at the Forge

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Run to Pavillion at the Church
Warmup
10 IW IC
10 HC IC
Windmill 5x IC
MNC 10x IC
 
Tabata Format
 
4 Rounds
10 Sets(only got to 9)
 
Set 1, 4, 7
40 seconds work 20 second rest
Merkins + Shoulder Taps
Merkins + Peter Parkers
Merkins + Mnt Climbers
Merkins + HR Merkins
 
Set 2, 5, 8
Squats + Lunge
Squats + Calf Raises
Squats + Step Ups
Squats plus Knee Ta Ja’s
 
Set 3, 6, 9
BBS + LBC’s
BBS + Flutters
BBS + FM’s
BBS + Hammers
 
Ran back to COT for 5 Kraken Burpees and got to 6:00

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4 corners of leadership

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WARMUP: inro and disclaimer. Mosey to another parking lot. Circle up for MNC, windmills, Non-discrpt produce pickers, Plank, up/down dog with toe taps, and merkins.
THE THANG: Ran back to the main lot for 4 corners. 4 laps with 10, 15, 20 and 25 reps at each corner. Stared with Monkey humpers then run, wide arm merkins then lung walk, dying cockroaches then nur, and then CDD then karaoke to tge beginning. Once completed, then we talked about what we would tell our younger selves. Good conversation and good leadership knowledge! Finished 2 more laps with pick you pain and pick your rep.
MARY: Back to COT for 2 quick Mary's
ANNOUNCEMENTS: mens shelter, road pick up, races.
COT: Prayers for cancer, health, kids, and patiance.

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All The Corners

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WARMUP: Mosey, SSH, Plank, Imperial Walkers, Hillbilly Walkers, Best Damn Stretch, and maybe 1-2 others I am forgetting

THE THANG:
First
4 corners – Corners were the corners of the HT parking lot

  • 20 Squats
  • 15 Big Boys
  • 20 Lunges
  • 15 Pike Plank Toe Touches

MOT: Run

5 rounds of that

Second
EMOM 10

  • Flying Squirrels
  • LBC
  • Seal Jacks
  • Good Morning

MARY: She was not answering today
ANNOUNCEMENTS: Read your newsletter
COT: Prayers, More Dad-vice, Praises, etc.

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80 is the number at Slow Burn for Flounder!

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WARMUP: Intro from DD, the boot campers went with Grassy on a mosey. 1st station was 20 SSH, 20 WindMills, 20 produce pickers, and 20 Loe Slow Squats. Mosey to station 2 behind Lowes for 20 MNC, 20 Micheal Phelps, 20 Emp Walkers and 20 HBW. Then to station 3 behind the other side of Lowes. 10 merkins 4 count, 20 MClimbers, 10 CDD 4 count, and 20 LBC. Mixed in some down and up dog.
THE THANG: Mosey to the tire company. DORA by 80s. Partner up for 80 Burpees, 160 and 240 squats.
MARY: Mosey back to COT with everyone else for 20 Hamers, 20 Flutters, 20 big boys and Flounder hurdles stretches
ANNOUNCEMENTS: Read news letter
COT: praying for 80 years for Flounder the Legend!

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50

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WARMUP: We started off with our themed number of reps with 50 SSHs then on to some stretchy things.
THE THANG:
This is what was planned plus a couple of AMRAPs but we only made it to Round 2 -Corner 2 then we had to make our way back to COT.
4 corners – 2 Rounds – 200 Reps
Corner 1 – 50 Man Makers
Corner 2 – 50 American Swings
Corner 3 – 50 High Pulls
Corner 4 – 50 Power Cleans (25 each arm)
Corner 1 – 50 Pass Through Lunges
Corner 2 – 50 Mustaphas (Officially renamed Rafikis)
Corner 3 – 50 Pull Throughs
Corner 4- 50 American Hammers

MARY:
ANNOUNCEMENTS: were made
COT: We shared our praises and burdens and we prayed.

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