Tag: Pusher

Go Bills workout

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WARMUP: SSH, LSS, mosey, some Broga
THE THANG: moseyed over to side of Harris Teeter (for a little contact high 😳)
Wall sit as one Pax ran to concrete and did 3 burpees, halfway through changed to balls to the wall.

Then moseyed over to start the real thang:
Exercise 1: Merkins – MOT to Exercise 2: lunge walk
Exercise 2: Flutters – MOT to exercise 3: burpees broad jumps
Exercise 3: Squats- MOT TO exercise 4: run
Exercise 4: dips- MOT to Exercise 1: bear crawl.
Started with 5, then went up by 5 each time we got back to Exercise 1.
All got up to about 25…

ANNOUNCEMENTS: lots…read newsletter
COT: stays in COT

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The longest mosey…..

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WARMUP: Mosey down then up Kingsley Blvd. Merks, SSH, Nightclubs, LBCs, FreddieMercs, Squats and Burps
THE THANG: 9s ( 2 exercises each side of parking lot) Merks/squats-Iron Mikes/OH claps. Board of pain ( 5 exercises ( Squats, Merks, BBS, plank Jax, Seal Jax)
MARY: Extended Mary (7mins) each pax took a turn leading – we had box cutters used twice with some Vups, Gas Pumpers, and Stretching.
ANNOUNCEMENTS: Bethel, Convergence and newsletter
COT: Powerful

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No buckets just work

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WARMUP: Large circle of warmup, while a pax runs twice around the circle
THE THANG: The Thang went from warmup to partner sprint/chase, to the dreaded hill for Indian Bear Crawls uphill a few time (ask someone) – then to playground for more activity that all enjoyed.
MARY: Yes, a few
ANNOUNCEMENTS: CRI Training, T and Hare, Bourbon Tasting
COT: We had a debrief on: CRI local workday and BRR

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Post BRR good ideas

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(Courtesy of DH, thanks buddy!!)

10 came to Sweep the Leg to celebrate the one day of the year that I get to run near the front of the pack… the Monday after BRR. It was a veritable party…

Q: @UGRNYPPUM

Pax: @UGRNYPPUM @UMB4FRCMA @U08GGTLHL @U5Y5JA02G @U5DLC6D7X @UGU3XR5RP @U5CF2DMKK @U5DKASDQU @U5CVD8D7V @U01NGHPR2HW (and Olaf's nutsniffer)

Heartbreakers: None

The Thang: Warm-o-Rama, run to the bank for 20 merkins/20 flutters (2-count), then run down Dave Gibson to the parking lot at the end of the schools and another 20/20. Mosey to the Colosseum flag lot repeat 20/20. Run the middle school car rider loop then 20/20, but I think it was here we switched to CDDs and American Hammers. Back to the lot at the bottom of the hill repeat the 20/20. Back up to the bank and 20/20. Head to the flag and, yes you guessed, 20/20. Small loop around the lot then 20/20, then a big loop around Earth Fare and out to 160 and back for a 20/20. At that point, we were released on our own recognizance to either cross the 3-mile threshold or to sit and stretch the last 5 minutes.

Moleskine: Despite running the most miles on his team over the weekend, @U5DLC6D7X still managed to push the pace. And @UGU3XR5RP wasn't far behind…
During one set of merkins or other, Olaf's dog came for a snuggle and I was sure it was Band Camp, so you can imagine how awkward it was when I went in for a kiss…
Some good BRR war stories were told and some woes about it not being Fall yet were expressed.
Gekko committed to running the Scream under the tenuous premise that it involves some sort of Band Camp dunk tank at the end. There's no way to really know.

COT: Prayers to remain present in every moment, health concerns, and ability to have wisdom with our kids and others.
Shady could use help moving in his in-laws on Oct 3 after WEP. They're moving into Lancaster area. Pronounced Lancaster. Not Lancaster. Don't forget. It's Lancaster.

Most of this happened. Sort of. Subject to verification by @UGYTLSLB0.

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Keep it close

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WARMUP: windmills, cherry pickers, planks, down and up dogs, Peter Parker’s, shoulder taps – many in cadence
THE THANG: stations were marked in a row of parking spaces. In each was written an exercise. Pax selected a space and did the indicated exercise for the given count, and then moved one space to the left to do that exercise. Once the pax finished the last space in the row, they moseyed a lap of the parking lot and went to the first space to continue the circuit. Exercises in the spaces were LBCs, American hammers, gas pumpers, big boy sit ups, hello Dollies, flutters, Freddy mercuries, weezie Jeffersons, penguins.

Rep counts – first time through, 10, then 15, then 20, then 15, then COT
MARY: the whole workout was pretty much Mary. It seemed redundant to do more
ANNOUNCEMENTS:
COT:

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Blue’s Board of Pain

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WARMUP: 15 counts of:

Side Straddle Hop, Cherry Pickers, Imperial Walkers, and Hillbilly Walkers

10 Merkins

THE THANG: Blues Board of Pain

SQUAT THRUSTS: 50

CALF RAISES: 150 (50 REG / 50 IN / 50 OUT)

TRI-AB: 99(33 LEG LIFTS/ 33 FLUTTER KICKS/33 TRUNK TWIST)

MERKINS: 100

DEEP SQUATS: 150(75 REG / 75 WIDE)

LBCs: 400

CAROLINA DRY DOCKS: 100

CHERRY PICKERS: 100

JUMP SQUATS: 100

MOUNTAIN CLIMBERS: 100

SUN GODS: 600(300 FORWARD / 300 BACKWARD)

IMPERIAL WALKERS: 150

WIDE ARM MERKINS: 100

HILLBILLY WALKERS: 15

FLUTTER KICKS: 100

BURPEES: 100

Run from restrooms to COT area and back between exercises.

MARY: On Going
ANNOUNCEMENTS: Convergence Tuesday September 29th WEP @ 0515

BRR This weekend

COT: Prayers for @UJ82H3HJ9

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Something of an Old Testament

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WARMUP: Goose set the stage with an intro to Shield Lock September, then handed the baton to Pusher

THE THANG:

Pusher — he led the charge (literally) out of the parking lot to the corner leading toward Red Ventures where he led a series of exercises interspersed with Burpees and Disruption. He then took the pax back to the parking lot for a series of sprints and lunges.

Cake Boss — he led the pax on a mosey to the plaza in front of the movie theater where pax grabbed a partner for some exercises (Dips, Derkins, Irkins and more) on the flower bed wall while flapjacking with an out-and-back run.

Double D — took the pax on a mosey to the al fresco dining area between ice cream shop and Greek joint. Pax grabbed a chair for 3 series of step-ups and planks/core exercises. All moseyed back to the parking lot to complete a final 10 Burpees before COT.

MARY: She participated throughout the Thang

ANNOUNCEMENTS: Bethel shelter meal TONIGHT!!! Shield Lock Qs continue throughout September at Lazarus.

COT: We had a lively group of pax that sweated profusely and laughed fully about Goose's plan for October (WAGs month!) and Pauly D's "proceeding hair line" among other topics. It was great to have an age spread of 31 to 59 and F3 tenure ranging from 3 workouts to 14 years. Goose has the MILGA spirit flowing at full speed at Lazarus! Thanks for the invite to our Shield Lock! And shout out to our 4th SL member (Old Bay) who couldn't join us today.

The core message shared throughout the workout was "don't do life alone!" We all face challenges and Disruption in our lives and we all need Faith that takes an active human form of brothers surrounding us to get through those times. Our F3 brothers we see in the Gloom provide one level of support, AND the most reliable support will come from those who are CLOSEST to us, those few men we've truly opened our hearts to through regular vulnerability aimed at shared accountability. So take the risk and step into the uncomfortable zone of bonding with 2-3 other pax at a similar stage of life in a committed Shield Lock.

Thanks to the pax who posted today and helped my Shield Lock appreciate the gift we are to each other!

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The Velocity Vanguard Run

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WARMUP: admiring my handy work on the new base for the flag
THE THANG: after oooo-ing and awww-ing for quite some time, we ran
MARY: did not give a rats tail about my handy work
ANNOUNCEMENTS: 6@6 has a new spot to put the shovel flag, Kingsley approved
COT: circled around the shovel flag, with its new base

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