Run Forrest, Run!

2024-05-07Leave a comment

QIC: NASA
When: 05/01/2024
Pax: Anchorman, Cobra Kai, Corruption, Cyclops, decibelf3, Everest, Falcon Crest Ryan_F, Fogerty, Mainframe, Mark Nestel, Nasa, Rebel, RollOff, Sugar Daddy, Twister, Wegmans
Posted In: Clydesdales

We ran.
Down Munn to Harris, left on Harris, left on Audrey (to WEP), left on Hwy 160, back to COT.
Extra mileage option: Down Munn to Harris, left on Harris, left on Audrey (to WEP), left on Hwy 160, left on Jackson, right on Harris, right on Munn back to COT.

Nobody got lost! At least I don’t think so.

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Dora & Corners

2024-05-03Leave a comment

QIC: Grout
When: 05/03/2024
Pax: Bass-o-matic, Boogie Down, Destiny, Flounder, Fogerty, fresh prince, Grout, JCruise, Peach Stand, Rebel, Senator Tressel, Tater
Posted In: Slow Burn

WARMUP: Mosey to Tesla Charging Station
25 SSH, 15 Hillbilly Walkers, 15 Windmills, 15 Cherry Pickers, 10 Moroccan Nightclubs
THE THANG:
Thang#1: Dora: 100 Dips, 200 Calf Raises, 300 CDD’s
Partner Ran lap around Parking Lot
Thang#2: Four Corners (all four corners of Empire Pizza shopping center
10 Merkens, 15 Squats, 20 Mountain Climbers, 25 Flutters
4 laps total:
MARY: Lots…………. abs will be hurting.
ANNOUNCEMENTS:
COT:

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Moderate Manion

2024-04-26Leave a comment

QIC: Badlands
When: 04/26/2024
Pax: Badlands, Bass-o-matic, Boogie Down, F3DaVinci, Fogerty, fresh prince, JCruise, Mark Nestel, Peach Stand, Pusher, Rebel, SugarBug, Twister
Posted In: Slow Burn

Found out this morning that there are some differing opinions of what a moderate AO means…

WARMUP: Disclaim and mosey between Vape shop and Empire. Circle up for SSH, shoulder taps, merkins, mtn climbers all in cadence.

THE THANG:
Manion memorial WOD
(moderate version =slick)

7 rounds
29 LSS (IC)
1/4 mile run

Finished and had about 15 minutes left.

Merkins and overhead clap progression

MARY: assortment of exercises called and led by PAX around the circle

ANNOUNCEMENTS: Canoli Run, trash pick up, rock 10 yr, Jaeger

COT: yup

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Fountain of Youth

2024-04-24Leave a comment

QIC: Rebel
When: 04/18/2024
Pax: Backdraft, Bass-o-matic, fishstix, Mainframe, Mark Nestel, Photobomb, Rebel, Trucker, Twister
Posted In: The Ranch

WARMUP: SSH, IW, merkins and other
THE THANG: Dora 2x. First Merkins, LBC, Squat
2nd round – CDD, calf raises, flutter

Run down to bus pick up area and did Merkins and Big Boy start with 1 merkin rollover do 1 BB, then 2 – 11. Run back for COT.

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25 is the count

2024-04-24Leave a comment

QIC: Bass-o-Matic
When: 04/24/2024
Pax: Band Camp, Bass-o-matic, Birdcage, Destiny, Fogerty, HarryCarry, JCruise, Rebel, Time Machine
Posted In: Bushwood

WARMUP: Mosey SSH, windmills, imperial walkers, hillbilly walkers.
THE THANG: do 3 exercises 25 reps each then run
Merkins, dips, derkins, irkins, Peter Parker’s, Parker peters, mtn. Climbers, squats, lunges, calve raises, dry docks, LBCs, flutters, big boys. Maybe a few others.
MARY: Wheezy Jefferson’s , hello Dolly

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2024-04-21Leave a comment

QIC: Change order
When: 04/19/2024
Pax: Anchorman, Assassin, Barry Manilow, Change Order, Flat Tire, Italian Job, J Crews, Pusher, Rebel, Senator Tressel, the Flounder, Twister
Posted In: Slow Burn

Had a more than Moderate workout at Slow Burn on April 19th. All were pushed and got 1% better with Burpees.

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Unexpected

2024-04-20Leave a comment

QIC: Farmers Only
When: 04/16/2024
Pax: Anchorman, Band Camp, Bass-o-matic, Battle Bot, Boogie Nights, Cohiba, Cubbie, Cyclops, darkhelmet, Farmers Only, Fogerty, Maximus, oldbay, Peach Stand, Pusher, Rebel, Rebound, Sasquatch, Shady, skipper, Slash, Sofrito, SouptoNuts, Spectre, SugarBug, Tiller, Triple Lindy, Warning Track, Wooden Leg
Posted In: Block Party

WARMUP: yep
THE THANG: Dora hill runs with upper body at the top and lower body at the bottom. Run to print shop. Obstacle course on the bars. Lots of dips, pull ups and pushups.
MARY: 50 flutters with slow merkins
ANNOUNCEMENTS: check your newsletter
COT: praises for everyone coming out

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