Block Burpee Blast @ Ring of Fire

2024-04-16Leave a comment

QIC: Wooden Leg
When: 04/10/2024
Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Battle Bot, Bitcoin, Boogie Down, Cakeboss, chickenhawk, Cyclops, Double D, Farmers Only, Fogerty, Happy Hour, HarryCarry, Joe Lyons (F3 Long Duck), JWOW, Kaiser, Liberty Bibberty, oldbay, Peabody, Peach Stand, Pusher, Rebel, Saw Dust, Shield, Short Sale, Sofrito, Splinter, SugarBug, Tiller, Time Machine, Trucker, Wegmans, Wooden Leg
Posted In: 1st f

WARMUP: The Usual
THE THANG: Block and burpees
MARY: Run the hill
ANNOUNCEMENTS: Newsletter
COT: Cake Boss send off

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All but 1 did at least 6

2024-04-08Leave a comment

QIC: Bass-o-Matic
When: 04/06/2024
Pax: Barry Manilow, Bass-o-matic, Cakeboss, ditch witch, Fogerty, Rainmaker, Rebel, Undertaker, Vuvuzela, White Lightning
Posted In: 6at6

Some did reverse Alabama and whiteville park and others did 8mi going to FT Mill Elementary and then back to Panera.

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Choose not to cheat 2.0

2024-04-08Leave a comment

QIC: Pusher
When: 04/02/2024
Pax: Assassin, Bass-o-matic, Bonsai, Boogie Down, Cakeboss, Pusher, Rebel, Short Sale, Trucker
Posted In: The Ballroom

In preparation for my Q at Ballroom, YHC reviewed a previous backblast from 2018 where the theme was choosing not to cheat based on a book by Andy Stanley. In that workout, we discussed the idea of decision making and cheating based on prioritization.

YHC still suffers from poor decision making in spite of the clear model that Concentrica offers. It’s a life long battle that I need my faith and accountability from this group to support me in making improvements.

In keeping the same theme, the Pax were challenged not to cheat on the workout today with good form and group accountability.

The Thang

Mosey to football field

COP

SSH
Windmills
IW
CDD
MMC

Mosey to 50 yard line for a burpee starfish

Burpee ladder in the middle from 2-10 with exercises in the corners including:
Merkins
Mountain climbers
Squats
Bombjacks

in cadence

Ab Suicide

Starting from the end zone running 10 yards each time doing the following

5 Big Boys
10 Flutters
15 Freddy
20 hello dolly
25 LBCs

Finish with 5 burpees for preparation for the day

Mosey back to the flag

COT

Lots of prayers and praises
Reminder to pray, to be grateful and to breathe during stress

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Brayden Concourse

2024-04-08Leave a comment

QIC: Cobra Kai
When: 04/01/2024
Pax: Anchorman, Bass-o-matic, Bodywash, Cakeboss, Cobra Kai, ditch witch, Double D, oldbay, Peach Stand, Rebel, skipper, Warning Track, Wegmans, WWL
Posted In: Flight Plan

THE THANG:
Run thru Baxter to Brayden for loop thru the hood, add a second loop up Brayden Pkwy if time allows.

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2024-03-18Leave a comment

QIC: Change order
When: 03/18/2024
Pax: @cobra-kai, @davinci, @funhouse, Anchorman, Assassin, Bass-o-matic, Cake Boss, Cakeboss, Change Order, Crab Cakes, Double D, Fogerty, Old Bay, Rebel, Shaddy, Sugar Daddy
Posted In: 1st f, Flight Plan

Had 21 at Flight plan today for the Pineapple loop @fligh

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6@6 Foggy Morning

2024-03-18Leave a comment

QIC: Sprocket
When: 2024-03-16
Pax: Bass-o-matic, Bonvoy, ditch witch, Fogerty, Pusher, Rainmaker, Rebel, Short Sale, Sprocket, Twister
Posted In: 6at6

WARMUP:
THE THANG: Some ran 10 miles , some ran 6 six miles, some rucked
MARY:
ANNOUNCEMENTS: none
COT:

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bc wants to go fast…

2024-03-08Leave a comment

QIC: Shady
When: 2024-03-04
Pax: Airborne, Anchorman, Assassin, Band Camp, Barry Manilow, Bass-o-matic, Cakeboss, chickenhawk, Cornerstone, Corruption, Cyclops, Fogerty, Mayday, oldbay, Peach Stand, Rebel, Shady, sirtophamhat, Slash
Posted In: Flight Plan

WARMUP: told the pax the route
THE THANG: run route – aka, river district down and back and any bonus mileage. About 4 miles down and back.

Bandcamp wanted to go fast right out of the parking lot so we did. He got a PR run for the morning. That’s a 1-0 start to the day!
MARY: stretching if you made it back in time
ANNOUNCEMENTS: ya buddy – the shieldlock hit the bethel’s men shelter hard and fast forward to Thursday, we had a great turnout!!
COT: of course! Core principle #5!!

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Shady’s 4 corners

2024-03-06Leave a comment

QIC: Rebound
When: 2024-03-01
Pax: Anchorman, Barkley, Bass-o-matic, decibelf3, Flounder, Fogerty, Italian Job, Joe Lyons (F3 Long Duck), oldbay, Peach Stand, Rebel, Rebound, RollOff, Sugar Daddy, Twister
Posted In: Slow Burn

WARMUP: Moroccan night clubs, windmills, cherry pickers
THE THANG: start in the center with one burpee. Go to each corner and do 5 reps. Return to center and increase rep by 1, increase rep at each corner by 5 reps.
1st round exercises: flying squirrel, merkins, squats, and Bobby hurleys

Go back down in the same increments
2nd round exercises: CDDs, hillbilly walker, C. Dry Docks, LBCs – center was imperial walkers
MARY:
ANNOUNCEMENTS: convergence, check presentation
COT:

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Puzzling

2024-02-28Leave a comment

QIC: Olaf
When: 2024-02-07
Pax: Anchorman, Apple Pie, Band Camp, Barkley, Bass-o-matic, Bonsai, Conundrum, Corruption, DeLorean, Destiny, Falcon Crest Ryan_F, Joe Lyons (F3 Long Duck), Kaiser, Lighthouse, Mark Nestel, Olaf, Rebel, Rebound, RollOff, Shady, Short Sale, Slash, SouptoNuts, Tater, Twister, Vuvuzela
Posted In: Clydesdales

*WARM UP:*
*THE THANG:* grab a puzzle piece from cot and run to far side of LPL parking lot and find where your piece goes.

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Puzzling

2024-02-28Leave a comment

QIC: Olaf
When: 2024-02-07
Pax: Anchorman, Apple Pie, Band Camp, Barkley, Bass-o-matic, Bonsai, Conundrum, Corruption, DeLorean, Destiny, Falcon Crest Ryan_F, Joe Lyons (F3 Long Duck), Kaiser, Lighthouse, Mark Nestel, Olaf, Rebel, Rebound, RollOff, Shady, Short Sale, Slash, SouptoNuts, Tater, Twister, Vuvuzela
Posted In: Clydesdales

*WARM UP:*
*THE THANG:* grab a puzzle piece from cot and run to far side of LPL parking lot and find where your piece goes.

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F3 The Fort

Tag: Rebel

Block Burpee Blast @ Ring of Fire

All but 1 did at least 6

Choose not to cheat 2.0

Brayden Concourse

6@6 Foggy Morning

bc wants to go fast…

Shady’s 4 corners

Puzzling

Puzzling