Tag: Grout

Does this seem familiar?

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WARMUP: 0 SSH
THE THANG:

Parking lot to Munn make left
Down to Harris St. make left
Up hill to Ardrey make left
Down to White make left
Back to Founders
Gazelles add a loop at WEP or loop around old Kingsley to add

MARY:
ANNOUNCEMENTS: something on 5/18 with EYE-talians
COT: yup!

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Dora & Corners

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WARMUP: Mosey to Tesla Charging Station
25 SSH, 15 Hillbilly Walkers, 15 Windmills, 15 Cherry Pickers, 10 Moroccan Nightclubs
THE THANG:
Thang#1: Dora: 100 Dips, 200 Calf Raises, 300 CDD’s
Partner Ran lap around Parking Lot
Thang#2: Four Corners (all four corners of Empire Pizza shopping center
10 Merkens, 15 Squats, 20 Mountain Climbers, 25 Flutters
4 laps total:
MARY: Lots…………. abs will be hurting.
ANNOUNCEMENTS:
COT:

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You know what I mean?

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Kettlebell workout around WEP weinke included – Thrusters, Swings, chest press, curls, squats, man makers, flutters, overhead carry, running, rinse and repeat. Ended at auditorium.

Covered 5 core principles, mission of F3, and shield locks.

Welcome FNG Corner Booth!

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circles up

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WARMUP: run to stop light at entrance to Baxter and do monkey humpers and goofballs in-cadence until all traffic passes

THE THANG: Berkshire heights loops with 10 jump squats, 10 merkins, 10 LBCs every stop sign
All got 2 loops, some got 3

MARY: 13 American Hammers IC and 3 big boys

ANNOUNCEMENTS: lots of stuff – check newsletter

COT: yup

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8 Day’s Late

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WARMUP: Mosey to South State Bank
20 SSH, 10 Imperial Walkers
THE THANG: Run to Gold Hill Middle Parking Lot: .56 Miles
20 Squats, 20 Merkins, 20 LBC’s.
Run back to Bank: 20 Squats, 20 Merkins, 20 LBC’s.
Run back to school and reduce reps by 5.
MARY: None
ANNOUNCEMENTS: Amazing porta potty in front of the Firebirds! Saved me!!!!
COT:

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QvQ Round 2

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WARMUP: River rat led this
THE THANG:

sparky was first. Bunch of stuff with our feet on the wall

BC second: partner up. 6 lit cones. Additive merkins at each cone. Bear crawl the first 3. Lunge walk the last 3. Partner runs a lap

Sparky third: had a series of 19 light poles spread out about a half mile wide. Hit pole 1, then 19, then 2, 18, 3, etc. Each pole had an exercise…. Most men got 1 merkin. 19 squats, then 2 squats.

Band Camp again: run to steepest part of the hill. Brief message about embarrassing moments, but we still have time left. Time left to reverse bear crawl the hill. At the top, partner back up. 12 sandbags at the far side. 1 partner run and throws a bag over their head 5 times. Other partner does 5 burpees, 10 merkins, 15 squat jumps

COT: was had. Band Camp won votes for difficulty and creativity. Sparky won in use of AO

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burpees on a string

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WARMUP: disclaim
THE THANG: big Loop – run down Dave Gibson – through school – up bus entrance – through Walmart parking lot – onto Hubert Graham toward TCES – right on Waterloo – Left on Henslow – right on Cameron creek – right on 160 – back to COT.

stop every 1/4 mile for exercise
first stop 15 SSH IC
each subsequent stop replace 1 SSH with 1 Burpee

totals:
4 miles
120 SSH IC
120 burpees

MARY:
10 American Hammers IC
20 LBCs IC

ANNOUNCEMENTS:
grow rucks a plenty (see Olaf)
beers and burpees (see Decibel)

COT:
Important stuff

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The hills are moist

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Steady rain all morning

4 PAX pre-ran starting at 0445 – crossed 160 and around new kingsley loop and then back across 160 and around lake loop – back at 0510 for a bit of stretching and mumblechatter

7 runners and 2 ruckers departed at 0515.

runners route – Left on Munn, Left into FMHS campus. Most PAX stopped for 4 solid hill sprints up the hill that leads down to get vehicles down to the track/field. Continued through campus and popped out onto Harris St. Ran downhill from there to Harris St park where we veered Left onto the paved path toward WEP. At WEP, we did a couple more hill sprints and let the 6 join back with the pack. continued Left on 160 back to COT.

All runners got 3.7, some got closer to 5.

More thoroughbreds today than clydesdales. Maybe clydesdales are sensitive to rain?

Thanks for the opportunity to lead us this morning Rolloff.

-Badlands

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Running with Cake

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WARMUP:
SSHs
Imperial Walkers
Sumo Squats
Hillbilly Walkers
THE THANG:
1/2 mile lap with 4 pain stations

5 burpees and 10 merkins at each
Plus 15 sumos, 15 LBCs, 15 Bombjacks, 15 Dips

King got 6 rounds in

MARY: finished at 0600

ANNOUNCEMENTS:
Convergence/Invergence Saturday
A$$ Kicking April is coming

COT:
Each of us were made with a purpose and even the tough stuff we are dealing with makes us stronger physically and mentally and spiritually

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