Tag: oldbay

Back In Time

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WARMUP: stretching- honey mooner, full squat hold, cross leg
THE THANG: 100 SSH, Cherry Pickers, Bombjacks Then – Jacobs Ladder with Merkins and Squats; mosey around park to parking lot, second Jacobs Ladder with hand release merkins and BBSU. Run to new town hall – dips and step ups. Run to park – Tunnel of Love!!! Finish with gas pumpers
MARY: Gas Pumpers
ANNOUNCEMENTS: Many
COT: prayers for Uhaul Family, DD and others

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Back In Time

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WARMUP: stretching- honey mooner, full squat hold, cross leg
THE THANG: 100 SSH, Cherry Pickers, Bombjacks Then – Jacobs Ladder with Merkins and Squats; mosey around park to parking lot, second Jacobs Ladder with hand release merkins and BBSU. Run to new town hall – dips and step ups. Run to park – Tunnel of Love!!! Finish with gas pumpers
MARY: Gas Pumpers
ANNOUNCEMENTS: Many
COT: prayers for Uhaul Family, DD and others

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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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Brayden, but no loops

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WARMUP:
THE THANG: suggested route was heading out Richard’s crossing to 160, right at the first entry to Brayden. Go all the way down the hill and turn left. That road loops through a section of neighborhood and heads back. Climb up the hill you just went down and head for home. 4.3 miles. Many pax did others things that only they have record of.
MARY:
ANNOUNCEMENTS:
COT:

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Beast Mode

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WARMUP: disclaimer
THE THANG: run to masons bend
MARY: run further
ANNOUNCEMENTS: Italian night at Bethels, Frozen chickens, tortoise and hare, over night ruck
COT: prayers and praises

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Can’t Run, Can’t Hide

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WARMUP: Figure eight mosey around the Epic Chophouse strip with some exercises in motion followed by a mosey around the Pacos strip with some exercises as well. Stangers were hanging somehwere other than firepit today.
THE THANG:
Part I at the amphitheater involved pax partnering up for an exercise, with partner 1 doing exercise while partner 2 bear crawls to stone benches and crawl bears back. Flapjack. Then onto exercise two. 8 rounds total.

Mosey to firepit

Part II involved all pax doing a core or plank related exercise while 1 pax side lunged along railing of pond and back. Swap and continue until for 8 rounds total.

Mosey to back of Panera parking lot

Part III involved 3 rounds of a leg exercise followed by a Nur to the next island and a mosey back to the starting island

Mosey home

MARY: Super G closed us out with two exercises as his trial run for a future VQ — nice work!

ANNOUNCEMENTS: Mini Jaeger on Saturday

COT: yes, as always, consistent with Core Principle #5

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Sweet Baby Jesus

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The cold front came through and it was winter temps again. But the love for U-Haul brought out the men today.
WARMUP: SSH, IW, HBW, squat, windmill
THE THANG: Run to Church of Nazarene on Harris Street.
Partner up for Dora. 100 merkins, 200 squat, 300 LBC. Partner runs around building.

Keep partners. Wheel barrow up and down stairs.

Squat up stairs. Bear crawl up and down stairs

Native American Run back to COT
MARY: Round Robin: flutter, ABC, box cutter, American Hammers
ANNOUNCEMENTS: May 16th: Conoli Run. Also Ruck challenge.
COT: U-Haul and his family were on everyone’s mind today. The Pax honored him by telling stories and having fond remembrances. Lifting up marriages and family.

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Death by burpees & bears

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WARMUP: SSH, Merkins, mountain climbers, cherry pickers
THE THANG: Four corners with bear crawls, 21s of LBCs & burpees
MARY: Yes
ANNOUNCEMENTS: Yes
COT: Prayers and praises

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Wally World out and back.

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WARMUP: Route discussion
THE THANG: Wally World loop – Walmart & back via 160.
MARY: None
ANNOUNCEMENTS: Read newsletter – Sprint Yeager – Overnight Ruck –
COT: Fellowship, prayers for pax, health and family.

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WARMUP: produce pickers, windmills, imp walkers, plank/down and up dog stretching, Peter Parker’s, all in cadence
THE THANG: we moseyed to the back parking lot and started at the first island of the top row. We progressed up the row, stopping at each island to do a set of exercises and the moseyed to the next island. Once we reached the end of the row, we moved to the next row and made our way back

The exercises were called in an accumulator fashion. First island was Carolina dry docks

Second was ccd and merkins
Third was ccd, merkins, and adding big bois
Fourth added American hammers
Reaching the fifth island added flutters
The sixth added monkey humpers
And the seventh added jump squats

The rep count for the first pass through this garden of bliss was 5

The second row we did 10 of all of it

The third row we did 15 of everything

We didn’t quite finish row 3, but we got in the work

Once the mumble chatter hit that magical point where the complaints started to drip into the conversation, I shared that my first idea for this morning was way worse and consisted of basically spending the 45 mins bear crawling around the parking lot, and when you needed a rest, you could take that rest while you did LBCs. This would have been way less enjoyable, and thankfully we were all spared this terrible idea

MARY: we barely made it back to cot on time
ANNOUNCEMENTS:
COT:

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