Tag: Hardwood

Respawn of Tomahawk

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WARMUP: 4:45 Prerun (Sherlock was conspicuously absent)

THE THANG: Disclaimer was disclaimed and the PAX were instructed to carry ~150lbs of extra coupons in addition to their bells on an Indian Run to the workout location…

The PAX moseyed their way on a poor form Indian Run to the field/hill adjacent to the basketball arena and circled up for the main event…a KB and Coupon Jacobs Ladder

PAX completed 10 reps of each exercise:
– KB Swings
– Single Arm Overhead Press (each arm)
– Overhead Tricep Extension
– Curls (each arm)
– Upright Rows
– Lawnmower Pulls (each arm)
– Merkins (1 hand on bell, switch halfway)
– Alternating Lunges (each leg)
– KB Goblet Squats
– KB Calf Raises

All of the coupons were picked up and moved to the top of the hill for 1 burpee, before returning all of the coupons back to the bottom of the hill

Rinse and repeat (reducing the KB and increasing the Burpee rep count by 1)

The PAX completed 5 rounds (45 reps of each exercise and 10 burpees) before needing to return to COT with all of the KBs and Coupons (0.6 miles round trip).

Great work by all! Glad to see the return of an OG AO in The Fort!!!

Thanks Birdcage for the opportunity!!!

MARY: We watched the Bushwood PAX complete some, too gassed to care!
ANNOUNCEMENTS: The Rooster, Burpees and BBQ, The Jaegar are all coming up; read your newsletter
COT: what was shared in COT stays in COT – show to know!!

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Do The work,” Be a Humble servant”

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WARMUP: Mosey (.40)
THE THANG: 50 SSH, (run.40) 45 Merkins, (run .40) 40 Flutters (run .40) 35 Squats, (run.40) 30 CDD (run.40) 25 Bomb Jacks (run.40) 20 Big Boys (run.40) 15 Diamonds(run.40) ran out of time 3.5 Miles.
MARY: No Time
ANNOUNCEMENTS: Dam to Dam etc.
COT: Prayers for Ltrains wife’s grandparents, DD parents, Ld Prayed us out!

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The Hive is Alive at Five

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Warm-ups : SSHs, Imperial Walkers, Wind Mills, Plank Stretches

Mosey to the big parking lot for some partner exercises. Partner 1 carried both bells while Partner 2 performed 5 perfect merkins. Flapjack and continued until we arrived at the second light post. Next, we dropped the bells for partner pushes between the light posts. We continued this pattern until we arrived at the front of the school.
Next, we grabbed some wall with the bell for a wall sit press and extension. Two rounds and then proceeded back to the stadium carrying the bell over our head. At each light pole, we stopped for an exercises. First light pole, man-makers, set of 5. Since half the group elected to modify, we did 5 more. KB Swings, Flutters, and LBCs were completed by the time we arrived at the stadium.
Back to partner exercises, Partner 1 carried bells up the hill while partner 2 ran to the top. Flapjack and continue until mumble chatter subsided.
Return to the flag for a few minutes of bells around the circle. Lots of laughter due to either having to handle Tesh’s 100# bell or the colorful deceivingly light bells.
Great job men!
Prayers for family members and friends suffering from cancer.

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Road Warrior Visits Mr Smith

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We ran
Munn to Harris, R on Harris, R on Sam Smith (enjoyed that long steady hill), R on Sutton, R on Sixth Baxter Crossing, L on Drayton, R onto paved path around the pond thru the woods to Baxter YMCA, Out of Baxter Y onto Shady Grove Crossing, R onto Market, R onto 160 back to start.

Great crew out there! We all pushed thru the hills and ran strong. We all got at least 5 miles, some got more.

Next week we will be in Tega Cay running to Windjammer Park and back.

SYITG
NASA

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Arms and Run

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WARMUP: SSH, Merkins
THE THANG: 3 stations Arms concentration.
Station 1 at the top of the hill of Massey, 25 Merkins
Station 2 at back parking lot of Pike Eng, 35 yard Bear Crawl.
Station 3 at tye WEP playground, 10 pull ups.
Run back to Massey through 160 to complete a 0.75 mile loop.
Rinse and repeat.
Total of 3 to 4 miles with the exercises.
MARY:
ANNOUNCEMENTS: D2D Bar package pick up on Saturday at Amor between 2 and 6PM. CSAP coming up by March.
COT: prayers for families.

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