Tag: Huffy

DORA at Sonic

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WARMUP: It was cold so we got right to it.
SSH, WindMills, Produce Pickers. Then we mosey to the smaller circle at the apartments for some clock work. Then ran to Sonic.
THE THANG: DORA was there with 100 wide arm merkins, 200 V-ups and 300 sumo squats. For those who were fast, combination of LBC and or Merkins. Ran back towards COT. Needed more milage so on to Harris Teeter for a wall sit with burpees. Change Order requested happy jumps, it was entertaining!! 40-love ended with a Karate Kick!
MARY: Went around with AH, Hello Dolly and Gas Pumpers
ANNOUNCEMENTS: Readctge news letter, D2D, Wednesday mini Convergence, and more,
COT: Prayers for patience, trust in tge lord and mental health during the season.

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Cuban Style Buffet of Pain

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Hillbilly Walkers, Strawberry Pickers
THE THANG:
Round 1:Cheese Shredder, Wall Sit, and Balls to the Wall
Round 2: Dora with 100 reps each following exercise:
Crunches
Overhead Claps
Hello Dollies
Inclined Merkins
Burpees
American Hammers
Timer was other partner running to end of parking lot and back
Closed with Bear Crawls and Crab Walks to first parking lot island.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Audible, Ausdible

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WARMUP: Substitute Q announcement for Bitcon and gave disclaimer. Warm up run to the kids learning academy. We warmed up Michael Phelps, MNC, Hillbilly Walkers. Windmills and ran down the hill to the apartments.
THE THANG: Asked Half Shell and Huffy to pick an exercise. We did 7’s on the hill with Burpees at the top and Squats at the bottom. Then, we did an apache 10 count with Half Shell. and then Change Order. Planked it up in the middle of the apartments and ran back up to the rear parking lot. Another apache 10 count with Skipper while lung walking towards Express Oil. Mosey the rest of the way to the side of Teeter for walk work. 1st we did wall sit with a run out to monkey humpers. 2nd, we did BTW with a run out to 1 burbee. Slow Mosey back to COT while Huffy did an apache 10 count.
MARY: At COT. Huffy lead us on broga, then all Pax called out 1 ab workout.
ANNOUNCEMENTS: Golf, Party, CSUP, D2D and D2DB.
COT: Prayers for travel mercies, thankful for safe travels, prayer for teenage drivers and making it through the holiday week with extended family.

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Tuesday Morning Fun Time!

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Warm-up:
• Side straddle hops
• Cherry Pickers
• Moroccan night-clubs
• Merkins
• Hold position for down dog
• Honeymooners
• Right side plank
• Left side plank

• Mosey with sandbag and circle up. Sandbag rotates and the PAX does clean n jerks.
• 2 min burpees
• 2 min big bois
• 2 min squats
• 2 min peter parkers
• 2 min merkins
• 2 min imperial walkers
• MOSEY TO THE WALL
• Handstand against wall and do 5 HSPU (or hold for 30 sec)
• One at a time, run out and do 3 of your finest burpees
• PARTNER DORA (run around light poles – 20 min)
• 100 Merkins
• 200 Squats
• 300 Flutter
400 Calf raises

ANNOUNCEMENTS: Nessie at Lake Wylie 10/21

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Walk around the church

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10 #ao-golden-corral for a @chickenhawk walk around the church.  There was some #feba.  by @OldBay and @Twister with just a bit of mumble chatter across the rest of the pax.  We had some UvU, iron sharpening iron and a great morning under the 90% waxing Gibbos moon.

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Locking Shields

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WARMUP: stretching, mosey, and sprints
THE THANG: monkey humpers, Carolina dry docks, step ups, irkins, calf raises, wall sits, bear crawls, sprints, curls
MARY: 5 minutes of married with multiple call outs
ANNOUNCEMENTS: HIM camp, 4th of July convergence
COT: prayers and praises by all pax

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Smiles and Miles

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WARMUP: Intro and disclaimer. Began rucking down towards the round about. stopped to do some curls, Squats and overhead press. all OYO.
THE THANG: Kept rucking to the far end of the Sunbelt parking lot. stopped to do some SSH, merkins, stretching, up and down dog. Rucks on and hiked it over behind Starbucks. Held AL Gore for a message about allowing ourselves to let others serve us. I talked about how grateful my family is from the outpouring of love we have received from so many people after my M’s surgery. Do not be affraid to allow others to serve you, you do not have to do the hard stuff alone. Rucked around to the back of the pond area and stopped behind the ale house. More curls, Squats and overhead press but in cadence. Rucked back to COT.
MARY: Got in a little Ab work before 6am.
ANNOUNCEMENTS: Murph, print shop workout, and blood drive
COT: Prayers for Duckb6 weeks no nicotine, prayers for Cornerstone from his uncle passing and praise for my wife’s recovery.

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Lucky stars

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WARMUP:

Windmills
Potato pickers
Hillbilly walkers
Imperial walkers
Plank
Honey mooners
Downward dog
Merkins
Parker peters
Shoulder taps
30 ssh

THE THANG:

Star routine with cones at 5 points and inbetween we rolled dice to see what exercise we had to do- it was mostly ssh x30, but a couple merkins, burpees and squats mixed in: 3 rounds, blue cones, green cones then both!

Blue cone round

25 plank jacks
20 merkins
20 Star sits
25 LBS
15 monkey humpers

Green cone round

5 burpees
5 jump squats
5 jumping lunges
5 bomb jacks
5 polo ohnos

MARY: none
ANNOUNCEMENTS: Rooster, Jaegar
COT:

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Long Drive

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WARMUP: The warmup was a slow mousey around the parking area….we did Windmills, Hillbilly Walkers, Imperial Walkers and Morrocan Nighclubs.
THE THANG: We did 8 exercises 5 SQUATS,10 LUNGES,15 MERKIN W/PLANKJACKS,20 BIG BOYS, 25. SHOULDER TAPS, 30 AMERICAN HAMMERS, 35 MTN CLIMBERS AND 40 SSH
We did the first exercise the count was 5 then ran a lap around the parking lot, then repeat the exercise before and continue down the list in increments of 5 until you completed the list and rinse and repeat. Thank you to Slapshot for giving me the opportunity to lead and for giving great directions to the AO in the best hype video out there.
MARY: no Mary
ANNOUNCEMENTS: Dam to Dam Bar 10k
COT: We prayed for safe travels and family

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Deck of Cards with Lots of Running

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I rarely stray from NaFo for a workout, so it was nice to travel to another site today. Since I was on unfamiliar ground, I asked the group if they wanted a Deck of Cards of a EMOM workout, they chose the deck of cards. Always come prepared 😉
WARMUP: Mosey around the parking lot, SSH, Moroccan NCs, Windmills and Cherry Pickers
THE THANG: Deck of Cards where Spades were sprints across the width of the parking lot (it was further than first expected). Diamonds where diamond merkins. Clubs where bear crawls the number of parking spaces. Hearts were American Hammers. Jokers were 20 burpees. After each PAX in the circle pulled a card, everyone ran a lap around the parking lot. We got through 4 rounds of everyone pulling a card. There were a lot of hearts and diamonds and thankfully not many spades but we did pull the King of Spades for 13 sprints back and forth across the parking lot right at the end. We ended up with about 2.3 mi during the session. Finished the last minute with SSH.
MARY: None as we had lots of American Hammers during The Thang.
ANNOUNCEMENTS: Christmas Eve Convergence, 8 Blocks for Shield Locks.
COT: What happens in COT stays in COT.

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