Tag: Mainframe

Get Right at Acceleration Project

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13 Pax gathered for a downpainment prior to the Acceleration Project and to Get Right for the day. The goal is to grow in every area of your life, not necessarily by leaps and bounds, but inch by inch. The idea of getting 1% better is what ultimately leads to becoming a pro and preparing for the unexpected.

The Thang

Mosey to church parking lot

5 burpees then run to island
30 SSH + 4 burpees then run to island
15 IW + 3 burpees then run to island
10 merkins + 2 burpees then run to island
10 windmills + 1 burpee then run to island
5 burpees

Discuss the impact of Get Right in all 3 Fs

Mosey to FM Baptist lot and grab chalk

Each pax completed one round of each exercise for time and then were challenged to do at least 1 more in round 2

Burpees
Flutters
Wide arm merkins
Bombjacks
Hammers
Lunges
Donkey kicks
Big boys

Mosey home for a quick Mary

COT: Happy Easter

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Good Cop ,Bad Cop

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WARMUP: Morrocan Nightclubs, Imperial Walkers, Windmills and Low Slow Squats
THE THANG: We did 5 rounds of :
5 SQUATS
10 LUNGES
15 MERKINS W/PLANKJACKS
20 BIG BOYS
25 SHOULDER TAPS
30 AMERICAN HAMMERS
35 MTN CLIMBERS
40 SSH
All exercises completed is a round and after each round we ran the busloop in front of Springfield Middle School.

MARY: None
ANNOUNCEMENTS: Bethel shelter and read your newsletter
COT: Prayers and praises

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Dave Lyle to Gold Hill and back????

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WARMUP: None

THE THANG: 1.75 out and back for a total of 3.5 miles. Option to add on 2 loops around the very large building for another half mile.
MARY: Yes – handful of the fast runners
ANNOUNCEMENTS: CSAUP, Bethel Men’s Shelter, Litter Pick up coming soon, Canoli Run….
COT:Well done well attended and knocked out in a timely manner.

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DewKesNee

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WARMUP:

Good Mornings x 10

Disruption in the form of Olaf arrived around this time and removed to large metal poles from the bed of his truck.

Windmill x 10
Calve Stretch
MNC x 10

THE THANG:

Mosey to Walgreens. Pax completed a March Madness bracket special, completing:

64 SSH
32 LBC’s
16 Merkins
8 Bobby Hurleys  
4 Burpees
2 Big Boys
1 Diamond Merkin

*1 lap around Walgreens after completion of each exercise.

Mosey to Grace church parking lot. In honor of 11 seed Duquesne, completed a round of 11’s with Merkins and Big Boys. Olaf continued to kindly share coupons.

Next completed a static round of 6’s in honor of the fallen 6 seed (including my own SC Gamecocks). Bobby Hurley’s and Lunges.

Mosey back to COT. Finished up with about 4 minutes of Mary.

Thanks to all who showed and the opportunity to lead! Go Dukes and all the other disruptors to status quo!

MARY: Yes

ANNOUNCEMENTS: Composition notebooks, Red Truck Men, a lot of site promotion

COT: Indeed

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DewKesNee

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WARMUP:

Good Mornings x 10

Disruption in the form of Olaf arrived around this time and removed to large metal poles from the bed of his truck.

Windmill x 10
Calve Stretch
MNC x 10

THE THANG:

Mosey to Walgreens. Pax completed a March Madness bracket special, completing:

64 SSH
32 LBC’s
16 Merkins
8 Bobby Hurleys  
4 Burpees
2 Big Boys
1 Diamond Merkin

*1 lap around Walgreens after completion of each exercise.

Mosey to Grace church parking lot. In honor of 11 seed Duquesne, completed a round of 11’s with Merkins and Big Boys. Olaf continued to kindly share coupons.

Next completed a static round of 6’s in honor of the fallen 6 seed (including my own SC Gamecocks). Bobby Hurley’s and Lunges.

Mosey back to COT. Finished up with about 4 minutes of Mary.

Thanks to all who showed and the opportunity to lead! Go Dukes and all the other disruptors to status quo!

MARY: Yes

ANNOUNCEMENTS: Composition notebooks, Red Truck Men, a lot of site promotion

COT: Indeed

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Dora of Death

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WARMUP: plank, down dog stretch claves, up dog, plank. Moroccan night club, cherry pickers
THE THANG: Partner Dora
100 4ct Imperial Walkers
200 4ct Side Straddle Hops
300 Squats
200 4ct LBC’s
100 4ct Merkins
Sasquatch kept the faster pace entertained and others helped finish
Mozy to picnic tables for dips, step ups, box jumps, incline merkins
MARY: 37 American hammers for a birthday celebration
ANNOUNCEMENTS: acceleration project, blood drive
COT: prayer and/or praise from everyone

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We have options

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WARMUP: none
THE THANG: 3,4,5 mile run options and 2.75 mile ruck
MARY:
ANNOUNCEMENTS: acceleration project, blood drive
COT: families, Jed’s surgery, marriages

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47th Birthday Shenanigans

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WARMUP: moroccan night clubs, windmills, low slow squat, merkins, side straddle hops
THE THANG: Celebrating my 47th birthday so I had a list of exercise to perform, we had plenty of sanbags ranging from 30# to 60# so each pax had a chance to pick their potion.
WITH SANDBAGS 15 reps:
-over the shoulder toss
-curls
-high pulls
-front toss
-bent over row
-chest press

Grab a bag and take a lap down the parking lot

WITH SLEDGEHAMMERS 15 reps of:
-around the world (lots of chatter on this one)
-squat swings
-american hammer

Grab a bag and take a lap down the parking lot

repeat the same circuit above for another 15 reps; then rinse and repeat circuit with 17 reps for a total of 47 reps for a 47th birthday.
MARY: run out of time for broga
ANNOUNCEMENTS: rumors of sweati and jaeger coming back soon.
COT: Rainmaker led the prayers.

Tinsel OUT

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