Tag: SkateOrDie

Push Through

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WARMUP: Mossy up to the front parking lot and started warm up. 7 and 10 count for Marracan Night Club, produce pickers, windmills, mountain climbers, stretching and mossy to the round about.
THE THANG: Started at the round about, aka Island work, and side shuffle bear crawl style. Stopped halfway for 10 monkey humpers and back to shuffle crawling. Ended with 10 more monkey humpers and on to tge next parking lot. DORA work: 100 Big Boys, 200 Squats and 300 Seal Jacks.
Message about pushing through the muck and not letting the small errors get to is. Remember we can reach out if we need that help.
Ran behind the school and up to do some wall work. Wall sits and went down the line running out 10 yards for 3 burpees. Then, balls to the wall and went down the line running 5 yards out and 3 burpees.
Finished at COT with Bodywash leading us in some cooling down Broga!
MARY:
ANNOUNCEMENTS: Newsletter, blood drive, men’s shelter, D2D and D2D bar.
COT: Prayers for patience, guidance, health and healing. Praising for how awesome God is and how was on display on Monday night and 2.0 leadership.

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Carowind’s blast from the past….the Frenziod

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WARMUP:
Mosey to Fort Mill Church of God
Windmills
Slow Low Squats
Downward Dog/Honeymooner
Mountain climbers
THE THANG:
Quick recap of Frenzoid ride at Carowinds: simple but terrifying, goes in both directions, and we all move as a group.
(Using Williamson St. & Monroe White St.) Starting at the “bottom” of the hill we NUR halfway up. Stop and wait on the 6. 10 Merkins. run the rest of the way up to next street. 10 Flutters in cadence. Run back down the hill to “bottom” and perform Burpees (in ascending manner). NUR up the other side until parking lot. 10 Merkins. Run to next street. 10 Flutters in Cadence. Rinse and repeat. Burpee count got to 6 at the bottom.
MARY:
Flutters, Dying Cockroach
ANNOUNCEMENTS:
Bethel Men’s. New AO
COT: Prayers for healing, our teachers and children, elderly parents, to be consistent.

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Oh no, not the Burpee Hill from Hell!?!?!

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WARMUP: Disclaimer was disclaimed and then we moseyed down to elementary school parking lot for SSHs, planks, imperial walkers, and windmills…not necessarily in that order!
THE THANG: Relocate to the bottom of the hill leading back to NAFO for “The Beast”…6 times up the hill, stopping at 6 stations along the way, to complete 6 reps at each station….ALL BURPEES…6x6x6=216.
MARY: King-led Mary at the bottom of the hill awaiting the 6 to complete 10 reps of the prescribed medicine.
ANNOUNCEMENTS: We mentioned stuff, mainly from the newsletter
COT: what said in COT, stays in COT!

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DORA Ready with an unexpected whistle

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Disclaimer: when you hear a whistle you owe 10 burpees; intermittent whistles throughout (maybe 10 times)

WARMUP: 50 SSH, of course, and a few others warmup type stuff

THE THANG:
– Dora #1
— 200 Merk’s
— 200 Dips
— 100 Derkins
— 100 Wide grip merks
* Partner did a 50’ish yd Bear Crawl [lots of mummblechatter here?!? Some preferring the bear crawl over merks?, guessing the holidays make some of the pax soft?? 🙂 ]

– DORA #2
— 100 squats
— 150 Monkey humpers
— whatever was next nobody got to…
* Partner did a 40ish yd Duck walk

MESSAGE: we do dumb stuff in the gloom to prepare for the unexpected; the whistle, the burpees represents the unexpected in life; continue your preparedness

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Holy $@&! there are trails over there?!?

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WARMUP: Straight Up probably got to The Colosseum at 2am to get his warmup in. Gecko did some stretching. I thought about it. River Rat and Sasquatch stretched the tensile strength of their vehicles coming in on two wheels and Beaker materialized out of nowhere.
THE THANG: we ran through the woods in the dark and rain. All in all, not too slippery. 4.5ish miles 11:20 pace 1100ft of elevation gain
MARY: we did 1 random bomb jack in my the middle of the run and a few other exercises when we got back to COT.
ANNOUNCEMENTS:
COT:

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Keep it simple

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WARMUP: running, stretching, etc
THE THANG: pull ups, merkins, curls, dips, running, swings, overhead press, squats
MARY: ab work
ANNOUNCEMENTS: thanksgiving convergence
COT: keep it simple – Ecclesiastes Chp 7

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Are you Tony Hawk?

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WARMUP:
– 30-something SSHs
– Dynamic stretching on soccer field
– Discussion about the origins of my F3 name and the fact that a kid at Inizios really REALLY thought I was Tony Hawk – lol
– The F3 Name conversation spilled over to some of the other PAX present…Change Order expressed grievance over being picked on because of his career, Kermit apparently really likes broad jumps – I don’t know 🤷‍♂️

THE THANG:
A tour of the campus was the basic premise:
– Mosey to the athletic entrance: Lunges walks/reverse lunge walks w/ assorted exercises in between (bomb jacks, big boy sit-ups, monkey humpers, etc.) between light poles
– Mosey to bus loop: Merkin train (1 merkin and walk your hands 3 “steps” to the right) down one side of the curb
– Wall sits alternating with BTTW x3
– Merkin train part 2
– Mosey to the playground: 1 pull up, 2 chin ups, 1 Kraken Burpee, 10 knees to chest on the swings x 3
– Mosey to back of school for assorted stupidity (maktar jais on the wall, bear crawls, calf raises up the steps, broad jumps, more lunge walks)
– Mosey to front of middle school at top of car rider loop: 11s with big boy sit-ups at bottom of hill and burpees at top – completed 1/10, 2/9, and 3/8
– “Catch me if you can” sprint back to COT

MARY: 4 min of PAX favorites

ANNOUNCEMENTS: Charity Shoot and Bourbon Tasting coming soon
COT: Kermit took us out!

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Pathfinder: Was that a Grey Wolf or a Coyote (or a Mountain Lion)?

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WARMUP:  I’m pretty sure 3 out of 4 of the PAX came in HOT today…so clearly no need to warm up. Headlamps on! Let’s roll!!
THE THANG: Launched from ASC Greenway Horse Barns toward “No Name” trail. Stumbled upon a [probably not] wild horse. Alright… it was a horse (yes, a ginormous horse) just strolling around in the dark looking for snacks (we presumed). Since we had CC ( 🐕 ) with us, we opted to turn back and head out another way. The course was 5 miles-ish+ total. We ran to the top of Cantrell, onto Muscadine to Wagon Loop, up and over the Wagon Loop hill (renamed “Opportunity” because it gives you the opportunity to run up the “beast of a hill” from the swinging bridge to the Canteen) to Blue Star, around the lake to Timberline and back up to the peach orchards and the on to the horse barns.

So, to the title of the workout…While running up timberline we (possibly just me) saw what appeared to be a grey wolf dart across the trail about 20 yds ahead of us (yes, grey wolves apparently don’t live here) or maybe it was a large coyote (more than likely not a mountain lion – they apparently don’t live here either, but…a story for another time). No one was eaten and our pace mysteriously accelerated for the last portion up the hill, so there was that!!

MARY: This is a running Workout – we’re lucky to just survive that!
ANNOUNCEMENTS: Read the newsletter!
COT: Lots to be thankful for and prayers spoken for the “stuff” going on in our lives!

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