Tag: Mainframe

We found a snowman and a new site Q

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WARMUP: Put rucks on back. Started moving.
THE THANG: This was an old school fire ant wienke YHC had in storage from Dec 2020 and seemed fitting for a longer distance touring of Tega Cay.

We set off towards Walmart and at the bottom of Hubert Graham (maybe 16-17 min pace), we stopped for a series of exercises we’d repeat 3 other times with increases in rep count of 5 (started with 5 reps).

Exercises were: man makers, lunge walks (both legs is 1), curls, swings, up rows.

On our way up the hill, we crossed paths with a running snowman who was moving and in training for GrowRun NO. Next stop was Walmart parking lot by brewery for 10 reps, same exercises. Discussions with DR Pax Rousey uncovered his past experiences with GrowRuck Myrtle that Mainframe and Divac tried to not relive in their minds. Wegmans and PL May have come up.

Once finished with our counts of 10, we went in the back of Walmart and made a quick decision not to see if we could make it over to Colosseum…that would have been tight getting back to COT.

At the bottom of HG once again, we started or rep counts of 15 and found our frosty snowman yet again, this time with a ruck on his back…running no less. He joined us for our final 15 before heading back to COT.

Before getting to COT, we had just enough time for a quick mosey shuffle around the small parking lot with rucks on.
MARY: nada
ANNOUNCEMENTS: completed
COT: also check

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Deck of Cards

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WARMUP: Ruck Lap
THE THANG:
Went through the whole deck of cards
Hearts= man makers
Diamonds=LSS
Clubs= big boy situps with ruck overhead
Spades= ruck swings
Jokers = 200 meter ruck overhead walk
workout to 104 reps of each exercise
MARY: none
ANNOUNCEMENTS: newsletter
COT: closed in prayer

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Tailgate Workout

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WARMUP: Without ruck, jogged a lap around the parking lot
THE THANG:
Round 1
With ruck on, one PAX did 10 over-the-shoulder 60# sandbag tosses while everyone did LSS with ruck on, High Pulls, OHP, Merkins, Lunges, Swings, Plank Jacks, Ruck Overhead Hold, Deadlifts, Bent over Rows RH , Bent over Rows LH, Ruck Skull Crusher, Mnt Climbers, Plank Hold and run a lap around the parking lot.

Round 2
With ruck on, one PAX did 10 Bobby Hurleys with 35# sandbag while everyone did LSS with ruck on, High Pulls, OHP, Merkins, Lunges, Swings, Plank Jacks, Ruck Overhead Hold, Deadlifts, Bent over Rows RH , Bent over Rows LH, Ruck Skull Crusher, Mnt Climbers, Plank Hold and run a lap around the parking lot.

Round 3
5 Pullupa while everyone did LSS with ruck on, High Pulls, OHP, Merkins, Lunges, Swings, Plank Jacks, Ruck Overhead Hold, Deadlifts, Bent over Rows RH , Bent over Rows LH, Ruck Skull Crusher, Mnt Climbers, Plank Hold and run a lap around the parking lot.

Round 4
5 Reps of each exercise: LSS with ruck on, High Pulls, OHP, Merkins, Lunges, Swings, Plank Jacks, Ruck Overhead Hold, Deadlifts, Bent over Rows RH , Bent over Rows LH, Ruck Skull Crusher, Mnt Climbers, Plank Hold and run a lap around the parking lot.

MARY: 3 minutes of stretching
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Car – dee – OH using a Ladder

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WARMUP: SSH, Cherry Pickers, Merks, night clubs, LBCs Squats
Toy Soldiers
THE THANG: Cones were placed out along a long road in order to complete a ladder – adding one rep at each cone. We had 8 cones. Squats in Cadence, Merks, Bobby Hurleys
Pax moved to Middle school bus line and completed 5 rounds – BombJax was the buyin – 1 bombjack, to start and adding 1 rep each round – then make ur way down the road stopping at cones premarked with reps and exercise- 5 total stops. 5 Burps, 6 Donkey Kicks, 7 Diamond Merks, 8 Big Boys, 9 Bob Hurley, 10 LBCs
Head back to begin. Round 2-5
MARY 3 mins of Mary
ANNOUNCEMENTS: Stuff the Bus Convergence and welcome new FNG – TimeMachine (EH’d Bandcamp)
COT: yes – Prayers for health, marriage, travel, patience, and family

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Oklahoma at STL

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Warmup: None

The Thang:

BLIMP inspired workout
Burpees x 10
Lunges x 10
IWs x 10
Merkins x 10
Plank Jacks x 10

Route looked a lot like the state outline of Oklahoma. Tesla was the King with 4.25 miles. All others had 3+ including a minimum of 5 laps.

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Duct-Tape-to-Nuts

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WARMUP:
Mosey to fire station, then:
10 Windmills IC – the mumblechatter began.
10 HIllBilly Walkers IC – the PAX thought this might bother me.
10 LSS IC – Block Party is way worse.
10 MNC IC
10 Shoulder Taps IC
10 Merkins IC
Broga – mumblechatter significant here.

THE THANG:
Moseyed to the pullup bars. All planked while we two waterfalls of 5 pull ups each. The weather had been nice, but all of the hot air spilling out of the PAX had changed the local conditions. Shirts became optional.

Moseyed around the ball fields and down Tara Tea Drive. Partnered up and did a DORA, with NUR up the hill for the first half and then running the second half. Exercises were:
100 Merkins
200 Overhead Claps
300 LBCs
One last run up the hill. Toy Soldiers and slow Lunges down Windward Drive. Mosey to ball fields.
Halftime
A series of Webbs, starting with Core.
Captain Thor, 1 big boy sit-up – 4 American hammers, progress up to 10 BBSU and 40 Am Hams.
Total: 55 BBSU and 220 AH

Legs
1 squat – 4 calf raises, progress up to 10 squats – 40 calf raises.
Total: 55 squats – 220 calf raises

Upper Body
1 merkin – 4 shoulder taps; progress up to 10 merkins – 40 shoulder taps.
Total: 62 merkins – 248 shoulder taps

The mumblechatter was off the charts through the 2nd Half. I can’t recall all of it, but the laughter hurt as much as the 220 American Hammers…. and the ant bites.

MARY:
Flutters, Hello Dollys, Box Cutters, Xs & Os… just for Decibel!

ANNOUNCEMENTS: Highway Clean Up, Convergence, Sweetwaters Coffee on 7/30

COT: Stays in CoT.
6 of us made it to Dunkin Donuts for some Coffeeteria. It was a great morning for 1st-F and 2nd-F, thoroughly enjoyed it fellas!

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Black Diamond is uncovered at The Stockade

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Warm-up began with short mosey to church parking lot. Some pax were lucky enough to carry a sandbag. Teams of three were formed, luckily we had just enough to form six teams. Seven rounds of exercises, team members rotated to each exercise. The first exercise (motion) acted as the clock. Once complete, rotate to next exercise.

Round Motion Exercise 1 Exercise 2
1 Run to church Squat with SB SSHs
2 Sandbag carry H/R Merkin LBCs
3 Inch Worm merkins Flutter/press Calf Raise
4 Sandbag toss Shoulder Taps Jump Squats
5 Burpee Broad Jump Diamond Merkin S. Press
6 Lunge walk w/bag Carolina Dry Dock Hello Dollies
7 Bear Crawl Man Maker American H

Most got through round 6, need to adjust cone distance or save the workout for 1hr.
Great job everyone!

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Flexing

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We spent most of our time on challenges that @Mainframe “could have accomplished 20 years ago.”
Notes: @Peta needs a side career doing voice overs
   @Joe Lyons (F3 Long Duck) is actually from GA, which makes the bulldog thing understandable
   @Slapshot and @fishstix stayed towards the 6 to make YHC feel like the workout was challenging
   @SouptoNuts brought a co-worker (Joe Blow) along to commiserate. He name dropped @Royale_F3
   @photobomb and @Badlands were psychic on the lack of running and got more in on their own. For an extra fee, they’ll do tarot card readings
   @Sprocket is considering building a company based around puzzles of Mark Rothko paintings
   @Shady & @Esso seemed enamored with how many picnic benches you can fit under an awning

Kept it light on running as recovering from giving blood apparently takes me a long while. Spent a lot of time on mobility and leg exercises. And hey, you can learn a lot on YouTube: https://www.youtube.com/watch?v=CuLyss7FkFc

The pistol squats after a ton of lunge walking pissed guys off. 🙂

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Flexing

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We spent most of our time challenges that @Mainframe “could have accomplished 20 years ago.”
Notes: @Peta needs a side career doing voice overs
@Joe Lyons (F3 Long Duck) is actually from GA, which makes the bulldog thing understandable
@Slapshot and @fishstix stayed towards the 6 to make YHC feel like the workout was challenging
@SouptoNuts brought a co-worker (Joe Blow) along to commiserate. He name dropped @Royale_F3
@photobomb and @Badlands were psychic on the lack of running and got more in on their own. For an extra fee, they’ll do tarot card readings
@Sprocket is considering building a company based around puzzles of Mark Rothko paintings
@Shady & @Esso seemed enamored with how many picnic benches you can fit under an awning

Kept it light on running as recovering from giving blood apparently takes me a long while. Spent a lot of time on mobility and leg exercises. And hey, you can learn a lot on YouTube: https://www.youtube.com/watch?v=CuLyss7FkFc

The pistol squats after a ton of lunge walking pissed guys off. 🙂

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7-17-2023 Simple

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All veterans so quick disclaimer, run to back for 7 HR merkins, 17 morracan night clubs, and 23 SSHs. I decided last night to just keep it simple and use the date. Run to gravel lot, 7 squats, 17 overhead claps, and 23 seal jacks. Run to Toastery, 7 HR merkins, 17 MNCs, and 23 SSHs. Run to bank lot in front of Walmart.

I wanted to keep everyone somewhat together before turning loose the speedsters (Tesla, Fishy). Keeping with the date, did 7 bombjacks in bank lot, run down to traffic circle, 7 merkins, back up to bank lot. Repeat with 17, 20, and 23 reps. Pick up the 6 since time was almost up. Make our way back to COT with the same stops on the way back.

Pretty hot out in the gloom right now but I appreciate all the guys coming out and pushing it this morning. Thanks Badlands for the opportunity!

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