Tag: Jekyll

Breezy beat down

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WARMUP:
Seal Jacks, Moroccan Night Clubs, Windmills

THE THANG:
Mosey to parking lot with some Karaoke, Butt Kickers, and High Knees along the way.

Dora with one partner running the perimeter of the parking lot while the other works the board:

Merkins – 100
LBCs – 150
Bomb Jacks – 200
Burpees – 100
Box Cutters – 150
Flying Squirrels – 100ish

MARY:
no time for her!

ANNOUNCEMENTS:
Bethel Men’s Shelter tonight, convergence next Friday, Jaeger next Sat.

COT:
Prayers for PAX who lost their moms this week.

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Failure as an exercise

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WARMUP: SSH , mosey, etc
THE THANG: Take the loop around Kingsley, stopping for a session with rocks, a session on the straight away along the pond
MARY: Yes, she closed us out including a plank to failure to put an exclamation point on the morning.

Nice work FTC on your VQ — save for missing BB 😉
ANNOUNCEMENTS: some
COT: as always!

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Elevated 4 Corners

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WARMUP:
Quick warmup on the Kingsley amphitheater stage (SSH, Windmills, Toy Soldiers).

THE THANG:
Run to building near the hotel for 4 corners.

Round 1- 1 burpee at each corner
Round 2 – 1 burpee, 2 Donkey Kicks at each corner
Round 3 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch
Round 4 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins
Round 5 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks
Round 6 – 1 Burpee, 2 Do key Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 7 – 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 8 – 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 9 – 4 merkins, 5 plank jacks, 6 box cutters
Round 10 – 5 plank jacks, 6 box cutters
Round 11 – 6 box cutters

For rounds 5-8, we ascended the stairs to get corners 2 and 3 on the second floor of the building.

MARY:
Back at the amphitheater stage, we did American hammers, flutters, and 60 seconds of total body destroyers.

Great work men! Thanks for the chance to lead, Jekyll!

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Four for a tour

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Was a nice warmish morning
WARMUP: SSH, IW, seal jacks, squats, windmill, merkin
THE THANG:
1. Pearls on a string with 5 stops. Each for SSH, IW, Squat. Ran around the perimeter of Kingsley.
2. Dip Derkin Step up series. 10 each. Rinse repeat x3
3. Jack Webb (crowd pleaser) 1 merkin to 4 overhead claps. Went to 10-40.
MARY: yes in a round robin fashion
ANNOUNCEMENTS: wine dinner tonight and bethel men’s shelter serving tonight
COT: Parents good health, resilience in our children

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Countdown to Sunrise

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WARMUP:
Moseyed to 3 different areas for warm ups:

– SSH
– IW
– Windmills
– Hillbilly Walkers
– Seal Jacks

– Peter Parkers
– Plank Jacks
– Parker Peters

– Some abs I can’t remember

THE THANG:
Run to east side of pond: 50 Merkins
Run to west side of pond: 45 squats
East side – 40 LBCs
West side – 35 CCDs
East side – 30 Lunges
West side – 25 big boy sit-ups
East side – 20 wide-arm merkins
West side – 15 bomb jacks
East side – 10 American Hammers
West side – 5 burpees

During runs west, there was a section for bear crawling
During runs east, the same section was to be lunged

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Sure you don’t want to just grab a coffee?

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WARMUP:
Goofballs
Low slow squat
Low slow merkins
Let’s get outta here, it’s cold

THE THANG:
4 corners around Kingsley loop:

2 rounds, 20 reps each of

Corner 1 – Upper Body
Merkins
Derkins
CDDs

Corner 2 – Leg Day
Squats
Lunges
Sumo squats
Good mornings (hello dawn patrol)

Corner 3 – Gut
Big boys
Flutters
Hello Dollies
Plank jacks

Corner 4 – Get some (just 1 round)
SSH
Burpees
Bear crawl

Repeat – we got to Leg day a 2nd time

MARY:
Sprint the last 100 yards or so back to COT

ANNOUNCEMENTS:

COT:

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Phi Slamma Bama

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WARMUP: The first 10 mins of the ruck
THE THANG: We continued the ruck for another 35 mins covering the Alabama route rolling back down Main St and then up around the Pharmacy and back home. No official Strava results but certainly close to 3 miles. Pax moved briskly throughout to keep the heart beating and the body warm. Nice job by all pax!

Great to have Bacon out for his first post at DP.

MARY: Nah
ANNOUNCEMENTS: D2D, wine event, etc
COT: yes!

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4 corners of Pain

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She was a balmy 31 degrees. I was the only one wearing shorts. Go figure. Great to see so many faces at DP!
WARMUP: run to sunbelt parking lot. Standard array of SSH, IW, squat, cherry pickers, arm circles, merkins. Some karaoke thrown in for good measure to get blood pumping on cold morning.
THE THANG: 4 corners with reps of 25 each. Run between the corners. Squat, Carolina Dry Docks, Merkin, Mountain Climbers.
MARY: yep with some stretching
ANNOUNCEMENTS: Charity Wine Dinner fundraiser Feb 6th at Epic. Sign up is in 2nd F channel.
COT: Bella, sunrises, family travel, the Pax.

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