Tag: Pusher

Flight Plan – We Ran

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WARMUP: Nope
THE THANG: ~4.8mi
Run down Market, cross Sutton onto Settler Heights. That turns into Stratford Run.
R/T Gardenia
R/T Morris Hunt
Run to the end of Morris Hunt and back
L/T Gardenia then up the hill
R/T Stratford Run and run to the intersection with New Grey Rock
Turn around and run back on Stratford Run-Settler Heights-Market back to COT.
MARY: Nope
ANNOUNCEMENTS: Yes
COT: 5th Core Principle

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Out-and-back Zone 2 Run

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THE THANG:
Simple run form Veteran’s Memorial Park to toward 77 on 160 (taking the long-way around WEP). ~4 miles, but add a loop or 2 through down-town to get 5 miles (like Vuvu did). For several pax, the jog was light enough to keep their heart rate in Zone 2.

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Setting the Standard at the Ranch

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Setting the standard is up to you. Identifying Exemplars who serve as the highest standard and focusing on their behaviors makes you better.

We did Death by with burpees, merkins, jump squats and big boys. It was awesome!

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Setting the Standard at the Ranch

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Setting the standard is up to you. Identifying Exemplars who serve as the highest standard and focusing on their behaviors makes you better.

We did Death by with burpees, merkins, jump squats and big boys. It was awesome!

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Wrestling practice

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Wrestling practice, three periods

Neutral position: lunges with Bell, five man makers on the whistle

Bottom position: 45 seconds swings, then bomb jacks, three sets – 45 seconds skull crushers, American hammers, three sets

Top position: 45 second, right then left, three sets; 45 seconds shoulder presses, then shoulder extensions, three sets

Words of affirmation, show some love.

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OTB Acceleration project…you get the idea

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WARMUP: ran over to footloose lot for warmup and introduced first 2 q source foundations. 1. Disruption 2. Language
THE THANG: Ran to church parking lot at the bottom of the hill where we talked about foundation #3: group (which is what our little workout group is).

Crab cakes was then nice enough to relive the glory days with his infamous rugby sprints (which he led) and exercises. So an oldie but a goodie. He led this for about 10 min and then as if this was tee’d up transitioned the lead to Libbity Bibbity. YHC took the opportunity to talk about foundation #4: LDP. LDP is about great leaders developing new leaders.

LB took a few rounds, then handed off to Sprocket for the same lead on a few rounds.

YHC took the q back and led the group to every set of stairs he could find in a 1/4 mile radius, give or take, which is 3 different sets. A little bit of Mary and stretching as we waited for the 6, then headed back to COT.
MARY: Twister broke out his gas pumper.
ANNOUNCEMENTS: yes, but kept this short
COT: YHC covered foundation #5: Preparedness. Remember that we are an organization OF leaders rather than an organization WITH leaders.

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The 11s we try

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WARMUP: Yea. Something like:
SSH
IW
HW
Yoga
Merkins
Peter Parker
Parker Peter
Yoga

THE THANG:
Mosey toward elementary school
11s on the curb
Burpees in cadence
Bear Crawl
Bomb Jacks
Crawl Bear

Mosey to the other side of the oval
11s
Burpees in cadence
Bear Crawl
Mike Tysons
Lunge Walk
(only got to around 7 burpees on this side)

Mosey towards middle school picnic tables for
1 Bulgarian Split Squat (each leg)
1 Merkin
2 Bulgarian Split Squats (each leg)
2 Merkins
3 Bulgarian Split Squats (each leg)
3 Merkins
etc. up to 10

Sprint for a moment

Mosey to COT

MARY: Slight bit of time for this. Did yoga-esque core work

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Morris is in the hunt

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WARMUP: Nope. That’s frowned upon here.
THE THANG: Toward the river district, turn R on Gardenia (with a litte extra before), R on Morris Hunt to the cul-du-sac and back, L on Dowing, R on Birkshire, take it back to COT.
MARY: Nope. But some guys got back with time to stretch

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