Tag: Masterpiece

Waiting for Twister to Shut His Yap

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WARMUP:   Active Warmup – High Knees, Butt Kickers, Toy Soldiers, Soy Toldiers, Open/Close Gates, World Wide Leaders {trademark}, Long Strides

THE THANG:  Mosey to Cake Boss Parking Lot (apparently 🤷🏻‍♂️) for ……drum roll please….Rugby Sprints!   Shocker, right?!   Got some good ground exercises in (you know the ones) followed by sharp bursts of speed in conjunction with short periods of recovery.   _They_ say it can even reverse the aging process.   (Don’t look at me – GOOGLE IT!).
 
Then.   Once Twister stopped talking…

we were able to finish.  Moved on to Quads around the corners of the building.  Bomb Jacks, Hand Release, Flying Squirrels, and Big Boys x 10 OYO.    Then mosey back to COT.

MARY:   Short Yoga sequence to get them hips loose [TWSS!] followed by 30 seconds of giving up all effort (to help Bonsai with his ADHD)

ANNOUNCEMENTS:   _Tons_ of events and gatherings leading up to end of the year.  
Get 👏🏻
In 👏🏻
Volved 👏🏻

COT:  Prayers for raising kids at various points along the teenage scale.  We need wisdom to help guide them.   Prayers for health issues.

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Negative Splits

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WARMUP: Nay
THE THANG: Half mile segments, targeting negative splits from 8:45 down 15 seconds per segment to 7:30. 3 min pain stations between segments:

SSH
IW
MNC

Peter Parker
Parker Peter
Bombjacks
Burpees

Squats
Monkey Humpers
HB Squats

Freddy’s
Box Cutter
Grave Digger

Merkins
CDD
Werkins
Mountain Climbers

MARY:
Hammers
Boat/Canoe
Protractor
Rosalita
Hello Dolly
Body Destroyer

ANNOUNCEMENTS:
Read your newsletter

COT:
Prayers for Kielbasa’s Son & Anchorman’s Daughter

Honor to Serve

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Cake crumbs and Mr Clean up 🧹

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WARMUP: mosey around runde park and down towards marina with stops for some exercise moves
THE THANG:
CakeBoss at helm: traditional Dora
100 merkins
200 LBCs
300 Squats
Partner runs hill (50yrds)
Swap
Mosey back to runde for handoff to Mr Clean

12 or so Cindy exercise moves with a run in between each

MARY: breathing exercises 😜
ANNOUNCEMENTS: bourbon tasting,
COT:keep posting

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Coneheads

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WARMUP: Various Usuals

THE THANG: 12 Cones of different exercises and counts. Repeats with different transportation modes. Lots of complaints that felt the SlowBurn

MARY: Stretching

ANNOUNCEMENTS: Nov 11 Charity Shoot, Nov 18 Bourbon tasting

COT: Praises for each other

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What Goes Down Must Come Up

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WARMUP: None
THE THANG: No Q. Stang took the lead and decided we should run for the Harvest Point hills. First half was mostly downhill. Second half was mostly uphill. Stang made a pit stop before the finish to destroy a QT bathroom. HA HA!!
ANNOUNCEMENTS: Alot going on. Read your newsletter and get involved.
COT: September is prostate cancer awareness month. It is not as advertised as breast cancer awareness month, but it kills just as many men. Get checked out.

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Wally World

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WARMUP: none… Just go
THE THANG: Run to Wally World via 160 left on stone crest until hit Model A. Then do BASS which consists of 5 burpees, 20 American hammers, 10 squats and 10 SSHs. Run back to COT do exercises again and repeat back to Wally World. Just a little over 4mi.
MARY: optional
ANNOUNCEMENTS: trash pickup Christmas party
COT: marriages, 2.0s

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10 Year Convergence

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Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

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9/11 Remembrance Run

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WARMUP: SSH, Windmills, Morrocon NC, Cherry Pickers, and Stretches
THE THANG: L-Shaped Path Run for over 3 miles with (2) Pain Stations that consisted of (9) Merkins and (11) Squats
MARY: LBCs, American Hammers, Hello Dollies, and Shoulder Taps
ANNOUNCEMENTS: Board of Pain at Laces In this Thursday and other upcoming 10-year Anniversary Events
COT: Paddle is starting a new job, Badlands grandfather is turning 90 in October with a party in Mexico, and Flounder keeps accelerating and consistent at the age of 86 and counting.

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New blood (OTB)

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WARMUP: went over the basics: SSH, merkins, cherry pickers, low slow squats, windmills, couple back stretches
THE THANG: a you vs. you morning! Everyone grabbed a piece of chalk where we did AMRAP (as many reps as possible) for the following exercises in 2 min each (in between we ran about 150 yards and back in the parking lot of Panera).
Exercises were: merkins, squats, LBCs.

We wrote down our individual numbers after the 2 min were up. We then did a rinse and repeat but with not a lot of time remaining (total workout today was only 30 min), we cut our chalk numbers in half and the goal was to beat those numbers by 1, and have at least 1 min, or more, to do it.
MARY: didn’t leave time today
ANNOUNCEMENTS: high level newsletter updates and 10 yr “what’s going on”
COT: covered the basics of what COT was and closed out. Wrapped up the next 30-45 min with coffee answering “what makes F3, F3” questions and things the guys were interested in knowing!

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