Tag: Mainframe

It was colder then it looked

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*WARMUP:*
Mosey to playground behind school. All the regular ones
*THE THANG:*
Mosey to the Middle School.
Ran the car line loop with exercises at top and bottom. Merkins, Dips, Derkins, Big Boys, Bulgarians, Squats, Lunges
Wall Sits while PAX does 10 man makers w Cindy. Finish with 10 burpees
*MARY:* abb work
*ANNOUNCEMENTS:* newsletter
*COT:*

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Time Flies With Fun Bags

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*WARMUP:*
Windmills
Plank
Moroccan Nightclubs

*THE THANG:*

15 – Under The Wires 3x
15- Curls

30 – Bicycle Crunches 3x
30- American Hammers

15 – Walk-Out Push-Ups 3x
15- pull throughs

30 – Jacknifes 3x
100 – Yard Bear Crawl

15 – Diamond Push-Ups 3x
15 – Man Makers

*MARY:*
None
*ANNOUNCEMENTS:*
Christmas party coming up- see Maximus for details.

*COT:*

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Shoulders and More

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WARMUP: Motivators x7, Big Arm Circles, Cherry Pickers, Windmills, Mosey to and around the church parking lot
THE THANG:
1) Tellier-inspired 4-courners around the church parking lot
-Corner #1 – 10 Burpees
-Corner #2 – 10 Burpees, 25 Merkins
-Corner #3 – 10 Burpees, 25 Merkins, 50 LBCs
-Corner #4 – 10 Burpees, 25 Merkins, 50 LBCs, 100 Squats
2) At church field/gravel parking lot:
-Bear crawl appx. 40 yards x2
-Lungewalk back x2
3) Mosey to the apartment circle:
-50 Carolina Dry Docks around the circle curb
-100 step-ups on the retaining wall
4) Mosey back to COT
MARY: Yes. Full circle.
ANNOUNCEMENTS: D2D, Q-school, Newsletter
COT: Completed

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Running after late night is bad

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We ran, some ran 6 miles, some ran more, some ran less, but we all got it done.

Word of advice- don’t agree to Q the morning after a wine tasting event.

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Running with burpees and such

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WARMUP: None – it’s a disclaimer and we go
THE THANG: running with burpees, squats and side straddle hops every 1/4 mile. Get as much as you can. All of them.
MARY: only time for a few airborne hip exercises.
ANNOUNCEMENTS: yes
COT: 5th core principle

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