Tag: Grout

No mercy

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WARMUP: N/A – prerun if ya want to
THE THANG:

Pain stations from the flag down to Gold Hill and back to the light poles where we did some light pole work, starting at 2nd pole, one burpee building to 10. Then back to do the pain stations in reverse. We stayed together and did plank work waiting for 6 at each pain station.

Pain station #1 Bank (25 SSH IC)
#2 Culdesac by Dr. Luck (25 Plank Jacks IC)
#3 entrance to Gold Hill (25 Merkins IC)
#4 behind school (25 American Hammers IC)

On way back we did

#4, #3, #2 and #1 but dropped 5 reps off
Then we did #1 and #2 dropping off 5 again and then finally #1 for the last time before heading back to COT, 3+ miles plus a bunch of hill work and a lot of reps! Nice work by all :facepunch:

MARY: 6 count BURPEES IC
ANNOUNCEMENTS: 12 year, bethel
COT: yup

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Huntington Farms Out-and-Back

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Simple out and back. Out Holbrook road, left into Huntington Farms. 4.6 milers, make a right on Farm Branch and run to end for turn around (only Vuvu did this). 4.0 milers just turned around at end of Old Springs (main road into Huntington Farms from Holbrook). Some did a bit of bonus mileage around shopping center.

Rain wasn’t bad at all, the water drains pretty well on Holbrook, and most drivers (there weren’t many) gave us plenty of room.

Thanks for the chance to lead, TimeMachine!

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75mins, a little complexity, a lot of effort

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The image of the board will be used as the workout details but in case others want to use this, here are a few notes to consider:
– Split the group if needed.
– Predetermine a good distance for the Mode of Transportation (M.O.T.) and ensure it’s clearly articulated.
– Keep repeating the “Thang” section until every PAX completes 1 time on the M.O.T.
– Give example of the exercise before that “Thang” section, not all examples in the beginning.
– Open to other feedback
WARMUP:
THE THANG: See image.
MARY:
ANNOUNCEMENTS: Newsletter content.
COT: 5th Core Principle

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Training Ground

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WARMUP: Nope
THE THANG: 4 men, 4 rucks, (2) 60lb sandbags. Head to Baxter for the Berkshire Heights loop rotating on/off the bags every ~6mins.
Then, head to the hill entering into the Colosseum for yes, a reverse hill climb.
With Ruck & Sandbag, reverse walk up the hill then rotate.
MARY: Nope
ANNOUNCEMENTS: Nope, just work.
COT: Yes.

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Iron Pax 2024 Week 1 – Friday

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WARMUP:
Run to dropoff area:
15 SSH IC
10 Windmills
15 Low Slow Squat IC
15 Cherry Pickers IC

Mosey into parking lot:
15 Imperial Walker IC
15 Hillbilly Walker IC

Mosey back to start:
3 Burpees OYO

THE THANG:
Iron Pax 2024 Week 1

Finished early:
2 rounds at the pullup bars
Partner Work:
P1 – 5 Burpee Pull-ups
P2 – Wall Sit

MARY:
15 Flutters IC
15 Hello Dolly IC
20 LBC IC
15 BBS IC

ANNOUNCEMENTS:
12 Year Convergence

COT:
Show To Know

The question we all want to know is, who will be the first to notice the “additions” to the backblasts that have been taking place…??? :dh:

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The hump day run(s)

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WARMUP: Rolloff and YHC put in some pre-run miles and Bandcamp ran to the AO from home. Besides that just the standard jaw/mouth warmups aka a lot of mumblechatter

THE THANG: 4ish mile route – head across I77 and take left at QT – take left at 6th Baxter crossing and go down to the YMCA lake trail – pass YMCA and take a right onto Market St to get back up to 160. Make a right and back across interstate to get back to CoT.

Some added the old Kinglsey loop to get closer to 5. Some added some parking lot striders/speed work.

MARY: never heard of her

ANNOUNCEMENTS: newsletter

COT: yup

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