Tag: SkateOrDie

Elite 8

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WARMUP: Mosey to the light poles in front of the school.  One in cadence exercise was called with 5 burpees OYO after each exercise.  

Bear crawl between the last two light poles before moseying to the basketball court behind the school for act 1

THE THANG
Act 1 – On the line
Each PAX shot a free throw.  A make meant a lesser penalty.  A miss, a greater one. 8 sets of 2 liners, 4 liners, and a few burpees mixed in.  
We took our ball and moved on to act 2 on the south end of the school.

Act 2 – 4 corners (5-10-15)
At each corner – 5 hand release merkins, 10 squats and 15 lunges per leg.  

Mode of transport – bear crawl between station 1 and 2, nur between station 2 and 3, Bear crawl between station 3 and 4 and side shuffle between station 4 and 1.

Mosey to the front of school stopping at a light for monkey humpers in cadence and then made is back for 3 minutes of…..

MARY: PAX called out exercises and all were done in cadence until 0600 brought us to name-o-rama and……

ANNOUNCEMENTS: August has opportunities. Get involved.

COT: 5th core principle (YHTBT).

Closing thought – if life is 10% what happens to you and 90% how you respond. Is your 90% consistent enough to lead right?

Maximus – Thanks for the opportunity to lead.
Cyclops.

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Group Q

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WARMUP:  Group Mary X 2 exercises each

THE THANG: Dora on the move around the Lowe’s Building. 100 dips, 200 merkins on guardrails & 300 claveboss raises.

MARY: 10 min Broga compliments of Change Order

ANNOUNCEMENTS: 7/22 Adopt a HWY, August Convergence, early plug for Dam to Dam 2024!

COT: Ended w the Lords Prayer- Dilbert

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Get the BB out before I can’t type later

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WARMUP: A quick broga-y stretch and mosey through the parking lot w/ some high knees and karaoke.
THE THANG: Picked up cinderblocks and started at the top of the hill adjacent to the JROTC building… 10 reps of each exercise w/ block:
– swings,
– overhead press,
– overhead tricep extension,
– curls,
– upright row,
– merkins,
– lunge w/ core twist,
– squats,
– calf raises

Mosey to bottom of hill and repeat with 1 less rep before heading to next location. 10-9-8…1

The PAX made it to the bottom of the hill near SCES bus loop playground and back to the top of the hill near NFHS bus loop entrance before returning to the starting location adjacent to the JROTC building and returning the blocks.

Mosey back to COT for some additional broga-y stretching.

ANNOUNCEMENTS: Cannoli Run tomorrow, read your newsletter
COT: Show to know!

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Shield Lock Talk

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WARMUP: Introduction and disclaimer. Began a mosey down the road that included toy soldiers, butt kickers and both sides of Karaoke. Stopped at the far parking lot for a warm-up. Included MNC, Wind Mills, Produce Pickers. plank with discussion, up/down dog, Mtn Climbers and ended with Merkins.
THE THANG: Part 1 of 3. We did the Motivator. After we completed it, transitioned to Kaiser. He lead us to the track to do some bench work. Part 2 of 3 included Step ups, Incline Merkins, Dips, then an Indian Run around the track. Repeated bench work and then abs before handing it off to Body Wash. He took us on a mosey back to COT. Part 3 of 3 was all Broga and Ab work. At each part we talked about the reason we joined our SL. We were missing OTG, Divac and Slapshot. All had prior obligations or Q’s.
MARY: The final sets of abs was tine to conclude our SL discussion.
ANNOUNCEMENTS: A couple different runs coming up and blood drive.
COT: Prayers for marriage and healing

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The field is larger than it appears

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WARMUP:None we went straight to work
THE THANG:
ROUND 1
Hit all the light poles with varying modes of transportation
Pole 1- 5 merkins and bear crawls
Pole 2- 10 squats and lunge walk
Pole 3- 15 Big Boys and crawl bear
Pole 4- 20 burpee’s and duck walk
Pole 5- 25 HR Merkins and bear crawl
Pole 6- 30 LBC and lunge walk
Pole 7- 35 Monkey humpers and crawl bear
Pole 8- 40 Flutters and discussion on Jester and related it to Jesus’ 40 days of fasting and temptations in the wilderness

ROUND 2
Mosey to school entrance and did laps with pain stations at student drop off area
10-LBC
10-merkins
10-dips
10-Derkins
MARY: corporate
ANNOUNCEMENTS:
COT: Had to be there

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The Triangle of Doom

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WARMUP: 3 PAX for BC, 1 Rucker!
mosey around back of Harris Teeter doing some dynamic stretching along the way. circle up for windmills, imperial walkers, and hill Billy walkers in cadence.

THE THANG:
1. mosey back to the parking lot in front of 9 round and Lazy Day Liquors (top of triangle) 25 burpees
2. alternating modes of transportation between bear crawls and lunge walks towards Harris Teeter
3. In front of Rita’s, PAX performed 25 squats
4. Alternating modes of transportation between bear crawls and lunge walks to opposite end of parking lot
5. PAX completed 25 reps of Mary in cadence
6. Alternating modes of transportation between bear crawls and lunge walks back to top of the triangle
7. Rinse and repeat dropping rep count by 5 each time around

PAX completed 3 rounds and some cool down laps

MARY: completed in the triangle of doom
ANNOUNCEMENTS: The Jaegar, read newsletter
COT: what said in COT stays in COT – show to know

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Wait…again?!?

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WARMUP: There was a legit pre-run at 4:45, for which @beaker and I took part – great fellowship run. The actual warm-up consisted of @Sugarbug articulating either his displeasure about actually seeing the same coupons from last weeks Tomahawk or that he showed up anyway!

THE THANG: I typically don’t use the same weinke in back-to-back Qs, but the mumblechatter was strong last week, therefore the extra coupons at a KB AO reared their ugly head again!

Upon picking up some extra weight, the PAX moseyed to the bottoms of the first hill on the trail existing WEP behind the parking lot.

At the bottom of the hill, the PAX completed 10 reps of each exercise with their bell…swings, 1-arm press (each arm), overhead triceps extension, single arm curls (each arm), upright rows, lawnmower pulls (each arm), merkins w/ 1 hand on bell and switching in the middle of the rep count, alternating lunges w/ a pass through, goblet squats, calf raises. Then pick up all of the weight KBs and Coupons and run to the top of the hill for 1 burpee. Rinse and repeat decreasingly the rep count by 1 and the bottom and increasing the butler count by 1 at the top. The PAX complete 5 rounds before returning to COT for Mary

MARY: Completed 2-3 sets of Mary called out by each of the Pax
ANNOUNCEMENTS: read you newsletter
COT: what is discussed in COT stays in COT – show to know!!

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Respawn of Tomahawk

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WARMUP: 4:45 Prerun (Sherlock was conspicuously absent)

THE THANG: Disclaimer was disclaimed and the PAX were instructed to carry ~150lbs of extra coupons in addition to their bells on an Indian Run to the workout location…

The PAX moseyed their way on a poor form Indian Run to the field/hill adjacent to the basketball arena and circled up for the main event…a KB and Coupon Jacobs Ladder

PAX completed 10 reps of each exercise:
– KB Swings
– Single Arm Overhead Press (each arm)
– Overhead Tricep Extension
– Curls (each arm)
– Upright Rows
– Lawnmower Pulls (each arm)
– Merkins (1 hand on bell, switch halfway)
– Alternating Lunges (each leg)
– KB Goblet Squats
– KB Calf Raises

All of the coupons were picked up and moved to the top of the hill for 1 burpee, before returning all of the coupons back to the bottom of the hill

Rinse and repeat (reducing the KB and increasing the Burpee rep count by 1)

The PAX completed 5 rounds (45 reps of each exercise and 10 burpees) before needing to return to COT with all of the KBs and Coupons (0.6 miles round trip).

Great work by all! Glad to see the return of an OG AO in The Fort!!!

Thanks Birdcage for the opportunity!!!

MARY: We watched the Bushwood PAX complete some, too gassed to care!
ANNOUNCEMENTS: The Rooster, Burpees and BBQ, The Jaegar are all coming up; read your newsletter
COT: what was shared in COT stays in COT – show to know!!

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A run to nowhere

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WARMUP: None. Do it yourself. 5 am start.
THE THANG: We ran behind and in front of Gold Hill Middle exploring some new “sites” and exploring a new .3 area through the woods. It was nice and flat and soft. Overall, PAX felt we were running to nowhere – which makes sense since we went everywhere in the dark. Just when you thought we were done with hills, we were not. Mumblechatter was as at a minimum today, but probably due to pace, although Rolloff had no trouble talking while running and Skate-or-die was faking that he was tired as he sprinted the last .1 like he was the Tyreek Hill. For the record, Rolloff probably felt we were not running fast enough.

Thanks to the runners for joining me at Pathfinder this morning!

MARY: Who is she?
ANNOUNCEMENTS: Combined with Colosseum.
COT: Combined with Colosseum. Cool new FNG named Knock Knock. Welcome!

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