3 trail runner, 8 road runners, 1 ruck, and 1 biker. 6+ running around town.
1776 Workout
50 Burpees
100 SSHs
100 Merkins
Run Lap
100 Squats
100 LBCs
100 Mountain Climbers
Run Lap
100 Carolina Dry Docks
100 Lunges
100 Flutters
Run Lap
100 Seal Jacks
100 Squat Jumps
100 America Hammers
Run Lap
100 Plank Jacks
100 Monkey Humpers
100 Dips
Run Lap
100 Hello Dollies
100 Overhead Claps
100 yard Bear Crawl
Run Lap
26 Burpees
Run Lap
Not ISH: Trails, Rucking, Road, all miles were complete.
ISH: the count, the start, the end
Looks like we made it,
Barry Manilow
WARMUP: None other than most excellent pre-run mumblechatter and then giving the route. The former warmed us up more than the latter.
THE THANG: We ran. Some faster than others but that does not matter as long as you are there. Route was L on Munn, L on Harris, take Harris to the end, L on Massey, L on 160 then take it to COT. Extra credit – old Kingsley loop.
Without EC – around 4 miles
With EC – about 4.9
Hills are in both versions.
Mr Harris can get in your head. He is a daunting hill. Just keep after it and DFQ. Get him out of your headspace to conquer him!
MARY: My Mom’s name. Love it.
ANNOUNCEMENTS: Yes there were. READ THE NEWSLETTER!!
COT: Plenty.
Special prayers towards one of our own – Cable Guy – and his family, loved ones. Today marks the one year anniversary of the way too soon passing of his much beloved son Noah. He was a great young man in many ways. We love you CG!!!
WARMUP: Extended favorite warm-up with leg and hamstring focus
THE THANG:
Broad jump retreats – 3 sets of 6
10 yard sprint with a backpedal after touching ground – 5
Peter Pointers – 2 sets of 15
20 side to side hops, then 10 really exaggerated high knees, then 20 yard sprint – 4
Apollo Ohnos – 25 each side
Box drills – 5 sets of 3
From on the ground looking opposite direction get up into a 20 yd sprint -3
Lying on back into a 20 yard sprint – 4
90 degree max jump turns 3 sets of 10 (5 turns each)
5-10-5s – 3 rounds
Ali Shuffles – 2 sets
Frisbee golf: 2 teams; after each throw, the team has to do the following:
Bombjacks
Wide-arm merkins
Back raises
Russian V-up twists
For every throw that occurs from the team, the amount of reps per exercise increases by 2, starting at 2 reps per exercise after the first throw.
Both teams won one round each.
MESSAGE:
T.H.I.N.K.
Before you speak in anger toward your family or a friend, ask yourself:
Is it TRUE?
Is it Helpful?
Is it Inspiring?
Is it Necessary?
Is it Kind?
ANNOUNCEMENTS: D2D coming!
COT: People seem to be working through lots of illnesses and sicknesses generally outside of the PAX. Prayers for those struggling through these challenges.
Thank you, @Poppins, for the opportunity!
A few more SIMULATED F-15s had to divert and landed at AO Pantheon. Two simulated load crews were formed by PAX.
WARMUP: Lunge Walk, Butt Kickers to the simulated AIM-9M loading station
THE THANG: 3 stations were set up simulating the load out for an F-15C/D: AIM-9M, AIM-7, and 20mm
9s – lift/carry simulated missile to load all four stations then shoulder carry to next spot for loading (actual missiles weigh 200 lbs – simulated missiles were 30# ruck for rocket motor, cinder block for guidance/warhead)
20mm- 20# KB
Two-handed curls x 20
Swings x 20
Goblet Squat x 20
partner(s) merkins first round BBSU second
7s- Pain Randomizer
All crew members perform 20 exercises resulting from die being rolled 3x
Mosey around parking lot between stations.
MARY: Just a little light stretching
ANNOUNCEMENTS: Find an event to contribute to D2D fundraising
COT: Branch family grieving loss of Louie.
Jordan family
A few more SIMULATED F-15s had to divert and landed at AO Pantheon. Two simulated load crews were formed by PAX.
WARMUP: Lunge Walk, Butt Kickers to the simulated AIM-9M loading station
THE THANG: 3 stations were set up simulating the load out for an F-15C/D: AIM-9M, AIM-7, and 20mm
9s – lift/carry simulated missile to load all four stations then shoulder carry to next spot for loading (actual missiles weigh 200 lbs – simulated missiles were 30# ruck for rocket motor, cinder block for guidance/warhead)
7s – 20# KB
Two-handed curls x 20
Swings x 20
Goblet Squat x 20
partner(s) merkins first round BBSU second
20mm rounds – Pain Randomizer
All crew members perform 20 exercises resulting from die being rolled 3x
Mosey around parking lot between stations.
MARY: Just a little light stretching
ANNOUNCEMENTS: Find an event to contribute to D2D fundraising
COT: Branch family grieving loss of Louie.
Jordan family
WARMUP: mosey to far side of soccer fields and 10 double count windmills approved by Trucker, 5 burpees, 10 low slow squats with a hold to Moroccan night clubs while in the peoples chair. Recover, 4 burpees, 10 imperial walkers I/C, 3 burpees, 10 hillbilly walkers I/C, 2 burpees, 10 merkins I/C, 1 burpee
THE THANG: partner Dora 100-200-300: 100 burpees, 200 squats, 300 S/C flutters
Mosey to side parking lot for four corners of 5, 10,15,20 with nurring and side shuffles between corners. 3 rounds
5- h/r merkins, kraken burpees, burpees
10 – jump squats, lunges, merkins
15 – merkins, Carolina dry docks, squats
20 – big boy sit ups, shoulder taps, calf raises
One lap around the soccer fields with 2 burpees at each light pole. Just enough time to get to COT.
ANNOUNCEMENTS: you had to be there, but read your newsletter.
COT: you had to be there. It was held.
WARMUP: SSH, Windmill, IW, HW, Cherry-picking
THE THANG: SealSitUp, merkins IC, PlankJack
Mosey
Pain Randomizer
Mosey
KB work: curls, offset merkin pass
Indian run with KB transfer
MARY: stretching and stuff
ANNOUNCEMENTS: D2D kickoff this weekend, fundraisers, NEWSLETTER NEWSLETTER NEWSLETTER
COT:
WARMUP: slow mosey, SSH , Windmills, Moroccan nightclubs, broga
THE THANG: quick intro to the light poles that had arrows pointing in various directions. All sets of 10 for each exercise. First round we ran between light poles. Next round we did a lap between poles. Exercises added at each pole. 10 arrows in total. Merkins, big boys, plank jacks, ssh, squats, lbcs, flutters, mtn climbers, American hammers, and burpees.
MARY: no time
ANNOUNCEMENTS: trash pickup and sleet shooting.
COT: