Tag: Mainframe

Bi’s & Tri’s

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WARMUP: mosey around the parking lot and neighborhood headed towards sonic, stopping along the way for – SSH, low slow squat, merkins, cherry pickers, imperial walkers, hillbilly walkers, etc.
THE THANG: Using the bench at sonic and the opposite end of the parking lot we completed 25 dips, ran to other end and completed 25 LBCs. Then 20 dips, 20 LBCs, 15 and 15 and so forth until completion. After that we completed several exercises on the benches – step ups, inclined merkins, declined merkins, and more dips. Mosey back towards parking lot. Find a rock of your own choosing – 25 curls, 25 flutters w/ chest press, 20 and 20, 15 and 15, and so on until completion. After that we completed several rounds of overhead press, tricep extensions and additional curls. Run to end of HT for wall sits, several rounds with arm exercises. Mosey to COT.
MARY: N/A
ANNOUNCEMENTS: Read Newsletter
COT: Prayers and praises

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Pre-Snowmageddon

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WARMUP: We did The Fort Standard mosey, SSH, both the walkers, windmills, cherry pickers, Toy Soldiers, Down Dog, Honeymooner, and Plank to toe touches.

THE THANG: Declinator
Starting at 10, working down to 1, Squats, LBC, Dips, Mountain Climbers, and Flying Squirrels.

After each group take a lap around the church parking lot.

MARY: Round the horn calling out your favorites

COT: There was a COT

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3-13

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Good group for a chilly morning. Decided to be super creative and use date as workout plan. Yog over to side of lowes for 3 exercises, 13 reps of each: HR merkins, big boys, and squats. Repat this at 2 more stops until we ended up near the Imdian restaurant. Break up into 3 teams, 2 teams work while 1 team does active rest. Teams 1 & 2 do 10 merkins while team 3 holds plank, then 2 & 3 merkins and 1 planks, then 1 & 3 merkin and 2 planks. 2 rounds of this. Then same sequence but big boys were the exercise and 6″ leg holds were the rest. 2 rounds of that. Then another 2 rounds with squats and Al Gores. Yog over to main parking lot. Everyone line up on curb for 15 merkins, 15 big boys, and 15 squats, then run 3 line suicide. 13 merkins, 13 big boys, 13 squats, 2 line suicide. 11 merkins, 11 big boys, 11 squats, run to far line and back. Circle up, PAX are doing shoulder taps while 2 do 5 merkins. Rotate merkins around the circle until everyone has done 2 sets. Next round was lunges and 3 burpees. Again go around until everyone did 2 sets of burpees. Back to the cars for a few minutes of Mary. Thanks for the opportunity <@U04M7P605SM>!

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Loaded sink

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WARMUP: SSH, Imperial Walkers, Cherry pickers, hamstring stretch, runner stretch, merkins
THE THANG: Ruck march with some merkins and squats, partner work with sandbags: thrusters, bent over rows, tosses. Some manmakers/burpees were mixed in at the end.
MARY: Yes
ANNOUNCEMENTS: Take your chickens to poppins
COT: Prayers and praises

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First Gigs

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WARMUP:
15 swings
5 merkins
5 front rack squats
X2
15 swings
5 merkins
5 thrusters
X2

THE THANG:
Ruck .75 miles
Ruck shuffle .25 miles
10 ruck merkins
Front carry for a bit
10 lunge walks each leg
X2

MARY: 5 manmakers & flutters w/press

COT: prayers lifted for Uhaul and his family. He passed peacefully last night around 8pm

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Playing with wood in the morning

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WARMUP: some Broga with a rucksack
THE THANG: mosey over to back of school to dust off my girls.
Take them for a dance around the school where we focused on instructional commands of team lifting and proper form during exercise movements.
MARY: gotta keep that core tight
ANNOUNCEMENTS:
COT:

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Pre Jaeger WO

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WARMUP: Jog loop round Runde reconvene at bball court for the usual.
THE THANG: de escalator work out with 25 merkens 25 squats, 25 bboys, 25 dips, 25 Hurleys loop the drop to 10 and 5.
Coupon circuits with curls, swings, man makers and lunges.
NA run w 2 burpees round Runde.
MARY: Abb work
ANNOUNCEMENTS: newsletter
COT: yes

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2026.11 Minnow Pond

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Run up Massey hill, 20 bobjacks in Sisk parking lot, run to gas station for 10 merkins, run to Millstone park for 30 flutters, run to the millstone for 10 1leg air humpers (trying to put a foot on the wall).
Repeat as many loops as possible.

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Laying Logs and Yanking Yogi

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WARMUP: Ruck if you got it
THE THANG: Grab a log- Walk around school
3 sets- One team carries the log and the other does an exercise
Sets- Curls, Ruck Swing and Squats
Take log back
Catch me if you can with one pax doing 3 burpees then chasing down his partner doing farmers carry.
Head to soccer field. 50 yard Yogi Pull
50 yard overhead carry.
Back to COT
MARY: No Time
ANNOUNCEMENTS: Yes
COT: Yes

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7th year Anniversary… with Burpees

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Warmup
 
Mosey to Grace Parking Lot
 
28 SSH IC
5 Windmill IC
20 SJ IC
10 MNC IC
28 Mnt Climbers IC
Stretch
15 Peter Parkers IC
 
Recover on your feet.
 
Flashback for 7 years in F3
DORA
100 HR Merkins
200 Squats
300 LBC’s  (First workout I ever did Fishsticks was the Q)
 
Also Grace Church Parking Lot
Pendulum Workout (Routine I “borrowed” off of Cha Ching)  10 – 5 Reps
Catalina Wine Mixers (an OTG favorite)
(no burpees in the middle this time)
Diamond Merkins
 
Run Back to COT
My personal Favorite with the remaining time left….
EMOM  10 Burpees a minute on the minute….. (only got 9 minutes in)
 
The question of the day is why…why I still am doing this after 7 years when I first thought I’d only give it like 3 months.
 
And it really is because of all of the guys I’ve met and learned from. When I started the saying was if you want to run fast…run with faster people. And There are so many HIMS in our region that run so much faster than me. Not just actual literal running but accelerating at all phases of life. These are role models for us and a big reason why I keep coming out, and I keep pushing. Everyone reading this has in some way pushed me to be 1% better than I was yesterday.  Thank you guys! And see you all in the gloom!
 

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