Tag: Ltrain

Twice as nice

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Warmup
SSH
Imp Walkers
HB Walkers
Low slow squat
Merkin
Broga

Bear crawl Indian run – 6 does 5 flutters

Subdivisions
Cocaine bear crawls
Lunge Walk
Compounding SSH
Duck Walk with compounding squats

Dora

50 CDD
75 SSH
100 Big Boys
125 Flutters

Card Draw Wild Card Mary

COT
Announcements
Break the Dam

Prayers and praises
Family
Patience

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You can run hills on your own time

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WARMUP: light stretching
THE THANG: we ran through dominion bridge, taking the high line to avoid the large hill (I felt like having a flat run today). Exit the neighborhood on whites and turn left – follow to the waterside roundabout and turn right. Follow that road to the first roundabout. This is the turn around point for a little over 4 miles. Pax modified to make the route longer or shorter, and some added in the dominion bridge hill just for fun. Some of us also are taking a wait a see approach with the Clemson rehiring of Chad morris as their OC, despite the Deja-vuness of it all.
MARY:
ANNOUNCEMENTS: break the dam everyone – tshirt deadline approaching. Also Massey blood drive this weekend
COT:

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Welcome to Chilis!

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It was a beautiful morn at The Americal Jackal, the mumble chatter was off the charts. All the Q could do to dodge haymakers was lean into it and say thank you sir many I have another.

We ran down to the track for the longest 4 corners EVER! There was a dispute of if there really are corners on a circular track, but that is purely semantics.

I chose the number 8 for no particular reason other than 12 was too many and 6 was too few. It’s science.

Corner 1: 8 Merkins
Corner 2: 8 Squats
Corner 3: 8 Flutters
Corner 4: 8 Burpees

Mode of transport on the curved part of the track was lunges, karaoke, and nurring. Mode of transport on the straight aways was fast paced running.

I would like to say we did all of them, but we only got 6 laps in. So maybe 6 wasn’t too few after all.

We Native American ran back to COT for some Mary, announcement, prayers and praises.

JWow

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Loop-tidy Loops At Bushwood

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WARMUP: Run 1/8 mile to hill at entrance to Catawba Ridge
THE THANG: Had a list of exercises that the pax completed one at a time and after that exercise was completed they ran a .17 mile loop up the hill and back. Pax completed between 15-19 exercises. All reps are 20 except the burpees where 10.
Burpees x 3 rounds of 10 reps
Hand Release Merkins
Big Boi’s
Carolina Dry Docks
Wide Arm Merkins
Monkey Humpers
LBC’s
Sumo Squats
Hello Dolly’s
Apollo UNO’s
Mike Tyson’s
Box Cutters
Squats With Calf Raise
Diamond Merkins
Lunges
Heel Touches
Dips On Curb
Alternating Shoulder Taps

MARY: Yep
ANNOUNCEMENTS: Big Changes Coming For 2026 In The Fort
COT:

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MILGA WRAP at Lazarus

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Last WO of the year at Lazarus.

Poppins had EH’d an F&G, so a proper disclosure was given with an introduction to FOOPC. We did a short warm‑up in the parking lot while getting to know F&G, then headed to the circuit.

Mapped a quarter‑mile loop using Google Maps’ measure feature, with four stations and four different exercises at each station, each with a proper rep count, just enough where form matters and not enough if cheating yourself. My rough math made me think that would total two miles, but it’s actually just one mile, another reminder, not a professional.

Kept the group together in lieu of letting spring chickens run for fellowship and FNG welcoming. Goose was hungry for EC, had a taste and back to COT for MARY.

Proper interrogation of FNG led to name Elmer Fudd.

Prayers for better parenting, aging family members, and discernment in season of waiting.

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King’s Bottom loop

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WARMUP: OYO
THE THANG: We Ran Dudley to Kings Bottom Loop & Back (4 to 5.5 miles)
MARY: No
ANNOUNCEMENTS: Christmas Eve convergence, Break to Dam 5k/10k, shovel flag / site changes.
COT: Columbia bus crash, Salisbury Firefighters and loved ones that are not doing well or we have lost.

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12 Days of an F3 Christmas

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WARMUP: Grandpa Jacks, SSH, and some stretchy things then mosey to the front of the theater.
THE THANG:
This Beatdown was brought to you by everyone’s favorite Christmas Song, the 12 Days of Christmas. We went through each exercise as we attempted to sing the song. After each verse we ran approximately 30 yards and back.

On the 1st Day of Christmas, F3 gave to me:
1 burpee a-la-Dunphy

On the 2nd day of Christmas, F3 gave to me:
2 jump squats & 1 burpee a-la-Dunphy

On the 3rd day of Christmas, F3 gave to me: 3 WWIIs, 2 jump squats & 1 burpee a-la-Dunphy
We continued with the 4th day and so on with the following exercises.

4 dry docks
5 LBCs
6 geezers-a-lunging
7 mountains-a-climbing
8 maids-a-merkins
9 americans-a-twisting
10 lords-a-leaping
11 planks-a-jacking
12 Burpees

Headed back to COT. We had enough time to for a 1 minute plank.

ANNOUNCEMENTS were made and Prayers were said

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Date with Cindy

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WARMUP: Absolutely, too old not to
THE THANG: Moseyed to the High School where someone had left some Cindy’s out and a winkie. Had an escalator, 10 reps was the count, adding an exercise after each round. Ran to the back of the field between rounds.
Swings, Squats, Rows, Curls, Dips, OH Press, Hammers, Offset Merkins, Simbas and Man Makers. Cleaned up the mess and headed back to COT
ANNOUNCEMENTS: Sign up for the dang Christmas Party you slackers
COT: 5th Core Principle

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