Tag: oldbay

Walk around the church

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10 #ao-golden-corral for a @chickenhawk walk around the church.  There was some #feba.  by @OldBay and @Twister with just a bit of mumble chatter across the rest of the pax.  We had some UvU, iron sharpening iron and a great morning under the 90% waxing Gibbos moon.

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Almost forgot about this sizzling morning on TGI Friday

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After a thorough disclaimer from YHC, we moseyed over to the Lowes parking lots open section for some Warm-O-Rama with,

Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walk

For the moleskin,
7s running from one end of the Lowe’s parking lot to the middle with,
CDD & Squats
Merkins & Lunges
Shoulder Taps & Monkey Humpers
Mountain Climbers & Bomb Jacks

Time for some partner Dora’s, 50 each
LBCs
Freddie Mercurys
Flutter Kicks
Heels to the sky
Big Boys (Extra Credit for those high performing HIMs)

Mosey to Shovel flag for some Marys:
PAX Choice for last 8 minutes

CoT:
Announcements: Blood Drive & read newsletter
Prayers and Praises (said & unsaid)

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Hot in the City…

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WARMUP: Mosey to Print Shop
THE THANG:
5 Burpees at Print Shop
Run
10 Merkins at The Crossings
Run
15 Dips at The Church of God
Run
20 Squats
Run
Rinse and repeat
3-4 miles between front and back of PAX
MARY:
2 rounds of exercise moves
ANNOUNCEMENTS:
Convergence next Friday
Stuff the Bus next Saturday
COT:
Prayers for all the new drivers on the road and over all of our relationships with our 2.0s

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The Daily Red Pill deserves an answer….YES!

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WARMUP:
Mosey to the football field and line up on sideline
1) 10 Low slow squats, run across field
2) 10 Merkins, run across field,
3) 10 Imperial Walkers, run across field
4) 10 Moracan Night Clubs, run across field
5) 10 Hillbilly walkers, lungwalk across field

THE THANG:
Mosey to corner of Track
5 reps of each exercise in each corner.
Each lap, increase the count by 1, Goal of 5 laps unless you are Harry Carry and you get 7 laps in
1st corner) Sumo Squats
2nd corner) Donley Kicks
3rd corner) Leg Lifts/Weezy Jefferson’s
4th corner) Wide arm Merkins
Plank till 6 comes in at 0555

MARY:
Flutters
Rosalitas
Hello Dolly’s

Toe touches, right over left, left over right
ANNOUNCEMENTS:
Convergence 8/4
Stuff the Buss 8/5
COT:
Prayers for travel, lost of friends, folks battling Cancer, Small World had a stroke and may need PAX to assist along with prayers.

Come to the Ring of Fire….its not just a song but a lifestyle.

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The Recipe at Block Party

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15 hard chargers embraced the recipe of pain at Block Party this AM and started the day 1-0.

Run to WEP Amphitheater

Warmup
SSH x 30
Windmills x 10
Hillbilly x 10
Mtn climber x 20
CDD x 10

Pearls on a string at each swing in WEP
10 Big Boys
20 Hello Dollies

Lazy Dora – Partner up
100 Merkins/Hold Plank
200 LBCs/6 inches
300 Squats/Al Gore

Partner 1 does 25 reps while Partner 2 does other exercise. Flip flop to reach the desired count

2 Minutes of Broga

Run back to COT

2 Minutes of Mary

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Better late than never

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WARMUP: produce pickers, Abe vigodas, imp walkers, Peter Parker’s and merkins
THE THANG: started with Motivator starting at 10. Then 1x burpee, 2x Carolina dry docks, 3x jump squats, 4x LBCs and 5x shoulder taps

Next round repeat with all rep counts doubled

Third round with all rep counts tripled

Then 4x, then 5x, then 6x, then we headed back down the mountain

In between each set, we either ran a lap around the church or did dips and flutters (your choice)

While all this was going on, 4 of our posters ran many miles very fast
MARY:
ANNOUNCEMENTS:
COT:

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Letting Go of Heavy Things

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WARMUP: Disclaimer, brief COP, Sen T rolls up late like he’s the special guest of the day
THE THANG:
Mosey to road behind school for 10 burpees at each of 5 light poles with various forms of lunge walks between each pole

mosey to picnic tables for some step ups, dips, derkins

mosey to football field

pax line up side to side and do Al Gore while one pax does weaving run through the line to the far end. continue this fashion for 100+ yards

rinse and repeat above with flutters in place of Al Gores

pick a partner and line up like WR vs DB. DB runs defensive route to keep pace with WR for about 10-20 yds. flapjack. rinse and repeat full length of field

100 yd bear crawl back to starting end zone

mosey back to parking lot for 10 burpees, then sprint home

ANNOUNCEMENTS: 8/4 convergence, 1st F Q transition, trash pickup

COT: It was great to be back with the pax after much travel over past 2+ months.

the past 3 days involved lifting heavy stuff (Cindy at the Bubble and sandbags at Stockade) so today was “no lift day”

besides the heavy weight in the Gloom for two days, I’ve been carrying heavy stuff on the workforce for 2 months. I’ve been missing the pax during this period and all the mental reminders and affirmation just isn’t enough to keep me in a clear headspace without the benefit of a push from the pax in the Gloom.

thanks to Bitcoin for the invite and thanks to the pax for posting and always filling my tank!

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The Twister 2.0

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WARMUP: Group Led Warm-up

THE THANG: The Twister 2.0

Taking the original Twister 1.0 -which is a traditional Dora (100 Merkins/200 Squats/300 LBC’s) while partner runs the stairs and around the Exchange Bldg on Market St. The Twister 2.0 requires a slight modification:

100 Merkins
200 Squats
*300 Gas Pumpers (Twisters favorite Abwork)

MARY: Shout out to Senator Tressel “you can never get enough back” we performed horizontal pull-ups on the rails in front of Charanda’s, dips on curb & 5 minutes of stretching!

ANNOUNCEMENTS: Tomorrow Hwy Cleanup, Stuff the Bus August 5th, Convergence August 4th.

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