Tag: oldbay

Pick your poison

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WARMUP: SSH, IW, Hillbillies, MC, merkin
THE THANG:

Nosey to stairway down from Epic where we did Apollo Ono, Side lunge, mogul jumps while trading off sprints up and down the stairs.

Next OB and MM traded off picking a spot to run to where the other pax then called an exercise. YHC called varying count of burpees at every stop before running to the next spot.

MARY: done inside Thang
COT: lots of praises, prayers for kids starting college and returning to work after baby birth, prayers for being a better husband

Jekyll was missed. He’ll certainly bring some form of misery back to DP soon.

Thanks to OB and MM for the fellowship and push throughout a cold morning!

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Choose Hard

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WARMUP: Run to bandshell at WEP
THE THANG: We did laps around WEP with an accumulator thrown in for fun. When returning to the bandshell after each lap pax did the following starting with the first exercise and then adding the 2nd to it, then the 3rd, then adding the 1st exercise on top of the original 3 following the 4th lap

Burpees x10
Should taps x20
Squat x30

We got in 5 laps before returning home. All the effort in continuous fashion kept the pax warm and kept the cranky mumblechatter flowing.

MARY: done inside the Thang

ANNOUNCEMENTS: D2D items and more
COT: yes!

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Buckets

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The buckets of pain made a triumphant return on Friday to slow burn. Back by popular request. Three buckets were placed around the AO. Each bucket had tickets with multiple pain choices chosen at random by delighted pax. All enjoyed.

Good chatter in the cold.

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Hootie & the Bushwood

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WARMUP:
– Mosey a lap
– Side Straddle Hop
– Big Boy Situps
– Imperial Walkers
– Windmills
– American Hammer
– Plank
Soundtrack: Hootie & the Blowfish. Album: Cracked Rear View.
THE THANG:
80-160-240 Dora
– 80 Merkin
– 160 Squat
– 240 LBC
Then we wrapped up with the following list:
Complete the first exercise on the list. Then pick any other exercise on the list. Run lap. Complete the second exercise on the list. Pick any other exercise on the list. Run lap. Etc. The lap begins with a 10 pace bear crawl.
List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
30 second plank
30 Carolina Dry Docks
30 Calf Raise on the Curb
20 Big Boys
20 Merkins
MARY: Liberty Bibberty called out one exercise after the ruckers united with us, taking us all the way to 6am.
Boot Camp: Hominy & Liberty Bibberty only
Ruckers: Tiller, Old Bay, & Sugarbug
ANNOUNCEMENTS:
Dam to Dam. Check your newsletter. Keep an eye on the weather forecast this weekend. Stay safe. Protect your automobiles and watch the safety of yourself and your passengers.
COT: Good to share with each other as always. Stay thankful for the inspiration to get together and workout.

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Broke back mtn.

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WARMUP: The usual SSH, windmills, cherry pickers other stuff
THE THANG: the goal was to stay warm which we did. Mosey around the whole campus and did some exercises. pax chose a card interestingly only had 4 cards to choose from. Card 1 sets of 10 flutters, SSH, Mtn climbers, American hammers and shoulder taps. Run to next stop. Card 2 sets of 20 monkey humpers, calf raises, sumo squats, seal jacks, and weezy Jefferson’s. Run to next stop. Card 3 merkins, big boys, squats, LBCs, and plank Jax. Sets of 15. Run to next stop. Card 4 amer hammers, mtn. Climbers, squats, SSHs, and Rosalitas. Run to flag bench work tris bis and stuff.
Did I mention there were a lot of women running around talking. Btw I led all this with a hurt back. Hence broke back.
MARY: Pax choice

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Avoiding the Construction

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The weather was 37 and rainy (in spite of Old Bays Steve) to start the day at Flight Plan. It was one of those days where the fartsack was extra inviting but the downpainment made was more than worth it.

We explored Baxter to avoid the construction happening on 160 which included lots of hill work. Here is the route:

Down Market Street to YMCA loop
Right on 6th Baxter
Left on Sutton
Right on Mills Lane to the dead end
Left on Gardenia
Right on Morris Hunt
Right on Downing
Left on Berkshire
Back to Richard’s Crossing
Right on Sutton
Back down Market Street

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Boxing Day Double Q

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WARMUP: Boxing Day background from Gump
THE THANG: We stayed put in the Amphitheatre the whole 45 mins other than taking turns to run with imaginary box held overhead as the timing device for each exercise. Exercises included box jumps, boxing jabs, upper cuts, Box straddle hops, dips, derkins, squats, windmills, box cutters, and more
MARY: yes, included throughout
ANNOUNCEMENTS: some
COT: yes! It was great to have Flounder and his son (Emeritus Nantan of Cape Fear region — Gump) lead the pax. Good spirit and energy among the pax, including several Double Downers. We missed Jekyll who was FR with inlaws for holidays.

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Round Robin

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Perfect weather morning for 4 PAX to show their mettle
WARMUP: pearls on a string
THE THANG:

Jekyll: Curls, overhead press, tricep extension, bent over row at the rock quarry.

Old Bay: Suicide series with merkins and seal jacks

Minute Man: Lunge walk/ bear crawl series

Minute Man: Dips/ derkins/ step up series

MARY: Freddie mercury, box cutters, heals to heaven, LBC
ANNOUNCEMENTS: Charity Wine Dinner Feb 6th st Epic. Signup genius in 2nd F channel
COT: 2.0s

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Ring of Fire ? Burning Strong

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WARMUP:
Grab a block
Mosey to track
Imperial walkers
low Slow squats
Moroccan Night Clubs
Hillbilly walkers
THE THANG:
20 reps of Cindy exercise
Curls
Tri extension
Shoulder presses
Squats
Murder Bunnies
—Rinse and Repeat

Track pain stations starting with 5 reps increase 1 rep each round
Leg lifts
Merkins
Sumo squats
Donkey Kicks

Start with curls the lap stop at each pain station then next Cindy exercise and next lap with increased rep
Get as many rounds as possible
MARY:
N/A
ANNOUNCEMENTS:
Acceleration project 12/20
Christmas Party 12/21
ClaveBoss 12/24

COT:
Prayers for mental health
Rumbling back
Chickenhawk dad

Be persistent and disciplined!!

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