Tag: Shady

Flight Plan

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14 at Flight Plan ran the Baxter loops. Nice work.

Burpees for BBQ is this Saturday. Clown car plans are being made. Wegmans has details.

Praises for great weekend reports, some visited moms with their siblings. Great fellowship opportunities.

Prayers for job searches, kids decisions.

Interested in Qing at Flight Plan? Shoot me a dm.

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What’s the fun in tapering

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WARMUP: pledge and then ran to WEP. The run is your warmup.
THE THANG: Partner up and run opposite directions around WEP. We started out with when you meet you partner, you drop and do 10 merkins slapping hands as you come up from the merkin. With the resounding “that’s it” after initial instructions, we took off in our opposite directions.

After meeting our partners for the second time, and essentially completing 1 full lap around the park, additional exercises were included. On top of the merkins, 10 LBCs were added.

1 more full lap, 1 additional exercise…now added in 10 squats. As my partner, old bay, was responsible for telling people he passed about the new exercises, he may have told some teams the new exercises were burpees. It happens.

Last lap added in 10 flutters.
MARY: no, made it back with no time remaining.
ANNOUNCEMENTS: jaeger on 3/11, dam to dam coming up
COT: How many times do you allow ego to get in the way of potentially “good ideas”? Or how do you let ego drive decisions just because people make comments that trigger competitive tendencies? Or how do you walk into a situation thinking one thing, and then realize someone changed something you didn’t expect (every time you passed them in a big WEP circle)?

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Litter pick up – Community Svc

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March 18th is tentatively set as our first pick-up for the US21 adopt-a-Highway litter pickup! We will have 4 opportunities in 2023. Once a quarter is the plan.  All supplies provided ( bags, gloves, safety vests, pick up sticks, eye-wear, and fellowship) All that remains is YOU.
Plan for about 1 hour and 30 mins – 2 hours maximum. We will meet at the Harris street park around 7:45am.
We will walk up the hill to US21 and split up into 2 groups.  One group will head north to the Peachstand and back and the other group will head south to Sutton Rd and back.  (1 mile each direction)

We could use 10-12 guys to keep this an efficient and timely process. 2.0s and Ms are welcome as well as anyone who would like to participate in our community svc event.

Thank you to all who participated in 2022. Looking forward to seeing new faces as well as the HIM who assisted last year.

US 21 from the Peachstand south to Sutton Rd ( Circle K – gas station) is the road that we adopted!!

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Asphalt Football Field

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Warmed up with mosey, toy soldiers, karaoke, shuffles and high knees.

Went to the asphalt parking lot: every 10 yards we bear crawled to next exercise in cadence. Count of said exercises was ascending from 5 CT to 50ct increasing by 5 every 10 yds.

1/4 mosey followed by 10 burps.

Back to asphalt field and go in reverse.

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NASCAR Loops at Block Party

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WARMUP: Run up to Hardee’s for Jump Squats, Wind Mills, Merkins, Mountain Climbers, 5 Burpees.
THE THANG: Run down Tom Hall, L/T Unity, L/T Elliott, L/T Springs, back to Hardees for 10 Burpees, 20 Flutters, 30 Mountain Climbers.
Run down Main Street, L/T Academy, L/T Forrest, L/T Confederate, L/T Withers, run to the lot at the bottom of the hill for 10 Burpees, 20 Merkins and Bear Crawl the length of the parking lot.
Run up Williamson, L/T Patterson, L/T Academy, back to the same lot for 10 Burpees, 20 Dips and 30 American Hammers.
Run to the bottom of Massey across from COT. Run to the lot at the top of the hill for 20 Hand-Release Merkins & 30 Mountain Climbers. Run down the hill, back up the hill then back down to COT.
MARY: Done.
ANNOUNCEMENTS: Spoken.
COT: Completed the 5th Core Principle.

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The Kitchen Sink – 01FEB2023

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WARMUP:
We stretched a bit, some windmills, light jogging, tappy-taps, some SSH, you get the idea…

THE THANG:
Sandbags required. YHC had and recommended a 60lb, but no one was weighing anything…
– First it was a long, bagless loop around the parking lot/car loop with some stops to do things like Merkins, squats, and the like.
– Then we grabbed our sandbags and partnered up for a little catch me if you can from the flag to the top of Hubert Graham — 5 burpees while your partner farmer carried your bags, catch and switch
– At every manhole cover on the way down the hill (for 7 covers), do 5 manmakers
– On the way back up the hill, do 20 flutters (2-count) with press at each manhole cover
– Next round, 3 curls on the way down and up
– REPEAT as time allows… time didn’t allow…
– Back to flag for cool-down and Mary

MARY: No Chicks Allowed.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle

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How to quiet a group of talkers by Anchorman

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WARMUP:

Mosey up to pharmacy, plank for 6.

4 or 5 exercises in and the mumble chatter was becoming a bit distracting.

5 burpees oyo to calm the conversations beast only seemed to inflame it.

So we headed to the adjacent parking lot to do 10 decline merkins in one curb, bear crawl across parking lot to the opposite curl to do 9 incline merkins then crawl bear back to other side to do 8 declines etc etc

Exuberance replaced by grumbling.

THE THANG:

Run to top of Massey Street hill to parking lot to pair up for BOMBS…

Run to other end of parking lot while partner was knocking through a portion of 200 each…

Bomb Jacks
Overhead claps
Merkins
Big boy sit-ups
Squats

Run down the hill to COT

MARY:
ANNOUNCEMENTS:
COT:

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The Beast has Awakened

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The Tomahawk was awaked and is not pleased with what it sees. This fabled AO is riddled with mystic and lore. Did it ever exist? Was there ever really an F3-Indian Land? Where did it go?

YHC is here to tell you Tomahawk was too much for this modern world. It was a place where men wore weight vests for the 5-mile pre-runs, then did kettlebell work outs for cool downs. I can assure you, the worst stories you have ever heard are watered down at best.

We are getting soft, and mushy. We talk too much. We lift things that weigh under 30LBS. We video stuff and talk about trendy topics.  It’s time for a rebirth by fire. Tomahawk is coming back to take teeth and kick names. There will be no fluff. Leave your Lululemon at home.

Launching 2-22-23 we will begin a Legends series where you can expect to see the royalty of AO pasted. YHC has an abundance of devilish delights for the coming months…so stay tuned.

There seems to be a vacancy at Catawba Ridge so we will plant our flag there and reclaim what is rightfully ours. You got what it takes?

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Hill repeat Monday

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At 0515, YHC told the PAX there is no warm up we were ready to roll and headed out toward Gold Hill Middle. It was supposed to be a mosey, but was more running.

At the first parking lot we counted off and gave a very bastardized disclaimer- basically modify as necessary and you should read the disclaimer on the website.
From there I explained what the workout was,;
25 merkins at the school, then head up the hill to the bank, do 25 Freddy Mercurys (4 count- like in cadence), then back to school and rinse/repeat until 0600.

Most got in 4-5 rounds and all got in at least 3.5 miles.

COT: lots of announcements and prayers – I was oxygen deprived so I don’t recall them at this point 🤦🏼‍♂️

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Sir Topham Hat Ran and Then Ran Away

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WARMUP: Some stretched
THE THANG: We ran
MARY: Some stretched
ANNOUNCEMENTS: There were some
COT: It happened

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