Richard Simmons

WARMUP: imperial walker, LBC, squat, travolta, hillbilly walker, plank stuff, stationary toy soldier, dying cockroach, SSH

THE THANG:
12 stations: curls, goblet squats, BB sits w/ bell up, swing, clean and press L/R, around the world, figure 8, russian twist, flutter w/ bell high, OH pre L/R, bentover row L/R, 2 hand OH press/2 hand clean press
alternation transit between station:
w bell … bear crawl, bell OH, lunge
run around lights, about 150 yards after every station

MARY: windmill x 10

ANNOUNCEMENTS: yes

COT: yes

Appreciate the opportunity to lead the youngsters

Looks like we made it,

Barry Manilow

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By way of instruction… The Ranch. Halloween.

WARMUP:
How do you know you’re just getting started? Well, <@UGU3XR5RP> tells you that you are taking too long with the disclaimer and such. But there was an FNG and I wanted to be a good example. I have no idea what possessed me to do so, as I typically (according to everyone) am NOT one, but alas… here we are. With a mustache that originated in 18th Century Europe and eventually made its way to the Western US roughly 100 years later, this FNG sported a handlebar that was worthy of a Wyatt Earp or William Howard Taft, duly elected 27th President of the US (that was for you, Camp). After a short warm-up lap there were, presumably somewhere in here, a few slow <@USBP08L1G> style windmills, some SSHs, and other activities to get the blood circulating. The FNG didn’t quite look afraid, only perhaps marginally confused, so we continued…

THE THANG:
We headed down the hill toward the entrance to the school(s) from Springfield pkwy, with a brief stop to pick up some rocks and lift them. Because we are men. Why else you would you do such a thing?

We also spent a moment or two of instruction along the way regarding the Mission, Credo, and 5 Core Principles. I am proud to state that the guys there actually did a really good job of getting them correct and I think the only penalty burpees that got leveled were my fault because I got ahead of myself and opened F3 to all men before first making it free.

Then we proceeded to complete a 1-mile circuit around both schools, with 9 or so stops along the way to perform 20 reps of everything as we went. First round was all together in cadence, including the burpees (in memory of Band Camp), the next round was on your own.

Exercises included:
– Side Straddle Hops
– Merkins
– Muscle-ups
– Flutters
– Burpees
– Curb Alperts
– Squat Jumps
– Double Leg Lifts; and
– Dips

Naturally, somewhere in there, Change Order (<@U012K8DDK7V>) managed to pull a Matthew McConaughey and get his shirt off. (see Matt Damon’s impression on David Letterman from like 20 years ago: https://www.youtube.com/watch?v=B-HYL7VPNXI) .

As we returned back to COT, it was time to name the FNG. There is no moleskine section, so I will put this here. The FNGs name was Matt Mahood. Plenty to work with there… then there was the Taft-stache… plenty there as well… then he rips out that he loved cocaine and alcohol back in the day… he was a veritable fountain of interesting things… nothing was quite sticking and so I asked him about his family. In his deoxygenated stupor, he had to think for half a second before gently huffing out “wife, 2 kids”… then with no prompt “Amanda”… I said, “you named both your kids Amanda?” He looked a little befuddled and that was just long enough of a hesitation for the swirling snakes in my brain to land on “well, your name is now Hug&Kiss, as in Amanda Hugandkiss). And that was that. Welcome, brother… and way to take the name like a champ.

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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Cherry poppin Q with some corners & such

WARMUP: side straddle hops, merkins, cherry pickers, moroccan night clubs
THE THANG: mosey to lower field for some 4 corners. each corner 10 bomb jacks, 20 merkins, 30 CDDs, 40 squats, 50 flutters with MOT between corners mosey & bear crawls. 2nd half mosey to basketball courts for rounds of sprints with reverse of first half (10 flutters, 20 squats, 30 CDDs, 40 merkins.
MARY: heel grabs, cockroaches, LBCs, 6 count burpees (aka a normal burpee?)
ANNOUNCEMENTS: BBQ & bourbon. Everyone donate to give the Bethel men some ham and show up Thursday. Sign up for Christmas party Dec 21.
COT: Thanks for all the feedback and the solid showing at my VQ! Won’t be the last.

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Consistency and Contentment at Lazarus

WARMUP:

Run to the movie theater parking lot

With lots of mumblechatter in the background…
SSH x 30
Windmills x 10
IW x 15
Merkins x 10
Mtn Climbers x 20
Low slow x 15

Dirty McDeuce
WAM x 12
Lunges x 12
Big Boy x 12
Run a lap

8 Count burpees x 12
Squats x 12
LBCs x 12

Discussion on contentment – see Q Source reference

Handoff to Maximus

Wall Work
Derkins
Wall Sits
Split leg lunges

Run to parking lot
Bear crawl to each of 7 islands with 5 Mike Tysons in between

Discussion on Consistency – see Q Source for details

Run back to start

Nur to 3 islands

Back to COT

Mary

ANNOUNCEMENTS:

See Newsletter – pour into something

COT:

You had to be there!

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No Run Broga

Kick things off with a brief story thanks to Destiny‘s text message. We only had one rule today no running anyone who ran would have to do a Burpee. Flounder was the only taker the bury that is
We did a brief broga warm-up A few SSHs, mtn climbers, Peter, Parker, Parker, Peter, and a couple of walkers.
We did a brisk walk over to the rail next to Lowe’s for some additional broga and some dips, derkins, and irkins.
Another brisk walk down to the end of the building. It’s a little story time about a friend of mine I lost this past week and how we need to leave a legacy for those behind us.
we did a Dora with Merkins, squats, and LBC. Another brisk walk over to another area with a few more exercises and then back to COT for some. PAX ab lab.

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Clydestrails

THE THANG: Pre-run optional then 6 hit Trails, 14 hit pavement
ANNOUNCEMENTS: Christmas Party, Cold Weather Drive for WNC, & Read your newsletter
COT: Ball of Man-Closing Prayer

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Misery loves company

YHC was pleased to be asked to Q at Dawn Patrol for a variety of reasons. DP is a disruption to the status quo that is the Fort. While simple in its disruption, it is no less impactful for the Pax. It’s also a call to leadership by DD and Jekyll, two men who have contributed mightily to the legacy of our region. Today was one of the first real crisp Fall mornings in our area which is always one of my favorite times of the year. And finally, this served as an opportunity to connect with someone that I consider a friend, fellow Gamecock fan and mentor.

THE THANG:

Assassin and I rucked the Scarecrow Loop. During the ruck, we discussed the ups and downs of being a Gamecock fan, being a husband and a father. We discussed the blessing of becoming a grandfather and continuous learning.

Today was a good day!

ANNOUNCEMENTS:

Congrats to DD on becoming a granddad!

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St Paul’s Yoga club

WARMUP: mosey to veterinarian parking lot… SSH, MNC, ISQW, CP
THE THANG: mosey to intersection of Spring Street and W-Leroy, sprint W Leroy to Pine Street.
Heading up Pine Street, at each intersection (5 total), add 5 reps to the following:
Merkins, LBC, squats, flutter-kicks
Once at SPEChurch, Yoga for ~15 min… mosey back to COT

MARY: no time for the ladies this AM

ANNOUNCEMENTS: beers for ‘Betes, CRI volunteers needed, other WNC relief

COT: held/prayers lifted

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Funhouse sendoff at the Pond

WARMUP: ran to Hardee’s, did SSH, planked, ran more. Ran down to city hall building.
THE THANG: 2 exercises at the city hall building, ran down to 4 way stop for 1 burpee (added 1 burpee each time we passed it, then up the hill to the parking lot for the same 2 exercises.

10 pushups (change pushups each time between diamonds, ranger, regular) and 10 double count flutters.

Last added part was to try and push your way up the hills just so you weren’t dialing it in.
MARY: got some hammers in, bicycles, more hammers
ANNOUNCEMENTS: CSPAN style positive vibes to Funhouse!
COT: like all of us when we’re in the flux, we go up and down just like the hills we ran today. Sometimes easier going down the hill, but that push and pull from another guy, and that guy to lean on and talk to when you need it, that’s the goal of leaving no man behind!

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