Use your manners

2024-08-28Leave a comment

QIC: backdraft
When: 08/28/2024
Pax: Backdraft, Band Camp, Barkley, Crystal Lake, Esso, Farmers Only, Fire Marshall Bill, fishstix, Hash brown, Italian Job, Maximus, Pusher, Rebound, Smothered and Covered, Tsunami
Posted In: kitchen sink

WARMUP: mosey around loop with dynamic stretching at times.
THE THANG: ssh,alternating lunges, squats, 45 degree lunges, elbow to planks, walk outs with squat, burpees. Mosey in formation to back of school 7s squats and shoulder taps, mosey to hill burpees bear crawl burpees. All done while wearing ruck.
MARY:
ANNOUNCEMENTS: newsletter
COT: prayers and praises

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F1/Nascar/IndyCar Inspired Racetrack

2024-08-27Leave a comment

QIC: Spectre
When: 08/26/2024
Pax: 38 Special, Badlands, Band Camp, Beaker, Bones, fishstix, Flounder, Hash brown, Mark Nestel, Maximus, Sasquatch, Shady, Smothered and Covered, Spectre, The Mule, Tiller
Posted In: Sweep The Leg

WARMUP:
Mosey to Keller Williams lighted parking lot on the way to school

20 SSH IC
10 LSS IC
10 Windmill IC

THE THANG:
Mosey to far end of school to start loop:
1. Walking Lunges to end of parking spaces
2. Bunny Hop back down parking spaces on other side

Mosey to next loop:
1. Spiderman Lunge to storm drain
2. Complete the loop

Mosey to final loop:
1. 10 Hand Release Merkins
2. Complete loop run back to start.

See image. Most completed 4 laps.

Final lap in front of flags:
10 Flutter IC
10 Hello Dolly IC
10 LBC IC
10 BigBoys IC

Mosey back to COT

MARY:

ANNOUNCEMENTS:
Fort Mill Care Center
Iron Pax

COT:
Show To Know

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Another Dora… more reps and sandbags

2024-08-21Leave a comment

QIC: Rebound
When: 08/20/2024
Pax: Barkley, Boogie Nights, Cheddah, Hash brown, Joe Lyons (F3 Long Duck), Rebound
Posted In: colosseum

WARMUP: Descending ladder from 6-1
– squats
– Incline merkins
– Step ups
– Box jumps
– Dips
THE THANG: partner carries sand bag around second set of basketball goals and back while other partner does reps, then switch.
– 500 Side straddle hops
– 400 LBCs
– 300 Flutters
– 200 Merkins
– 100 Dry docks
– 50 Dips

Repeat the warmup when done

MARY:
ANNOUNCEMENTS: golf tournament and Christmas party
COT: Surgery coming up for my M, Cheddah’s monumental return to the gloom, long ducks coworker, teachers and students

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Slow luke a disel but we got there

2024-08-19Leave a comment

QIC: Mark Nestel
When: 08/19/2024
Pax: Band Camp, Barkley, Cyclops, fishstix, Hash brown, Mark Nestel, Smothered and Covered
Posted In: 1st f

WARMUP: the regular plus 50 burpees
THE THANG: running with a friend including merkins, LBC, calf raises and other fun times
MARY:
ANNOUNCEMENTS:
COT:

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The Toddler Carry

2024-08-14Leave a comment

QIC: Hash brown
When: 08/14/2024
Pax: Barkley, Crystal Lake, Farmers Only, fishstix, Hash brown, Last Call - LC, Peter Lane, Rebound, Smothered and Covered, Tsunami, Wooden Leg
Posted In: kitchen sink

WARMUP: windmill, imperial walkers, low slow squats, SSH
THE THANG: 11s with squats and overhead press. 3(ish) “catch me if you can” laps around the parking lot with 3 Burpees for the chaser
MARY: 1 minute push up challenge (try to do one pushup over the period of one minute in continuous motion)
ANNOUNCEMENTS: tortoise and the hare this weekend, Golf fundraiser in October

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