Tag: skipper

Namesake Run l

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Humid “Fall” morning. 9 men showed to take flight from the premier running AO in The Fort. 9 men returned at 0600 to share tales of conquering the pavement, dodging sprinklers and spotting <@U025ZUQU82D> biking about Baxter. Thanks <@U5D544AAY> for opportunity to lead.

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11 years and still counting…..

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WARMUP: YHC on Q. Circle up.
SSHx22, the following were in counts of 11.
Windmill, Squats, Merkins, Mountain Climbers, Imperial walkers, Moroccan Nigh Clubs, Plank Jacks, Peter Parker, HillBilly Walker, Low Slow Squats. ends with SSHx22
THE THANG: 10 minutes of Merkins, then Wheel O Pain.
hand off to Senator. Longest Indian Run in The Fort. Stop and try to do some pull ups. Many others actually did them. Keep going to bottom of hill. 10 Bomb Jacks and then to COT.
MARY: Flutters
ANNOUNCEMENTS: Golf, Fundraiser, Care Center, Bethel Men’s shelter
COT: Prayers for healing, saying goodbye to loved ones, safety of our children and community.

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Bord of Pain OG

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WARMUP:
Run to back of school mixed in a few butt kickers, toy soldiers and high knees

THE THANG:
OG Board of pain with a twist. No one has ever and dare I say will never complete the board in 45 mins. With that being said, I cut all reps in half except for calf raises. With the at being said, no one finished, but Tesh was a couple exercises away.

50 burpees
150 calf raises
50 ski abs
50 merkins
50 squats
100 LBCs
50 CDD
50 American Hammers
50 Mac Tar Jai
50 Jump squats
50 Mtn climbers
100 shoulder press
50 Mary Catherine
100 hello dolly
50 wide arm merkins
50 squat jacks
50 nippler
50 burpees

MARY:
ANNOUNCEMENTS:
COT:

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Kindley Run

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WARMUP: run
THE THANG: Route. Run to new Kingsley down to Sunbelt Parking lot back up accross 160 to run the Old Kingsley loop and back to new Kingsley. Most of the runners stayed doing loops and the new Kingsley. Special guess ran with me (Denver, my Dog :walking-the-dog:)
MARY:
ANNOUNCEMENTS:
COT:

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Partner work and back to the basics

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WARMUP: SSH, Burpees, Merkins, Mt Climbers, Peter parkers. Run around the main building to the starting point.
THE THANG: partner work accumulative count, parter one runs around half of the building and partner two starts the first exercise keeping the count for partner one to continue after come back.
Exercies: 50 burpees, 100 merkins, 150 CDD, 200 BBSups, 250 LBCs, 300 squats, 350 jump squats, 400 Sumo Squats, 500 SSH. Most of the PAX got to the sumo squats and a couple got to the SSH. Go back to COT, everybody got between 2-2.3 miles run.
MARY:
ANNOUNCEMENTS:
COT: handled by Site Q.

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Back to School

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11 studs went back to school at The Coach’s Box for 12 rounds of 12 exercises. Here’s what we did.

Warm Up
– 12 Low Slow Squats (IC)
– 12 Imperial Walkers (IC)
– 12 Moroccan Night Clubs (IC)
– 12 Mountain Climbers (IC)
Mosey around the band practice lot

– 1st Grade: 12 Merkins
– 2nd Grade: 12 Merkins, 12 Squats
– 3rd Grade: 12 Merkins, 12 Squats, 12 LBCs
– 4th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins
– 5th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises
– 6th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers
– 7th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins
– 8th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins, 12 Lunges
– 9th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins, 12 Lunges, 12 Freddies
– 10th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins, 12 Lunges, 12 Freddies, 12 Ranger Merkins
– 11th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins, 12 Lunges, 12 Freddies, 12 Ranger Merkins, 12 Jump Squats
– 12th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins, 12 Lunges, 12 Freddies, 12 Ranger Merkins, 12 Jump Squats, 12 Boxcutters

Final count: 144 Merkins, 132 Squats, 120 LBCs, 108 Wide Arm Merkins, 96 Calf Raises, 84 American Hammers, 72 Diamond Merkins, 60 Lunges, 48 Freddies, 36 Ranger Merkins, 24 Jump Squats, 12 Box Cutters, and .84 miles

NMM
Throughout the workout, we stopped and talked about our favorite teachers throughout school. We talked about what made them great and how they shaped who we are today. Some leaders set the example for what you want to become, while others set the example of what to avoid. We have the same opportunity daily with our children. We should strive to be the best example possible. Keep pushing yourself for betterment and your children will see the example they should follow.

Aye!
IJ

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Tortoise and Hare pre-yog

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Accepted this Q invite before I realized it was same day as the Tortoise and Hare CSAUP. No worries – all bad decisions can be compounded with other bad decisions so decided to let her rip.

A few PAX were out running already when we started. For normal start time PAX, 2 went trails and 5 hit the streets.

Trail – enter kingsley and immediate right – continue to dogwood and stay right on dogwood all the way to Cantrell ave where you will get on Muscadine. Stay course until you get to Azalea where you will find your way back to the spillway. you will hop on Haigler and go around lake and get to timberline and bring you back to Kingsley and back to CoT.

Road – get on 160 and dodge traffic over I77. Left on sutton rd then right on front st into baxter. Continue onto settlers height/Stratford run/harvest point until you reach the end. Turn around and come back

Thanks for the opportunity to lead!

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Keep Going

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WARMUP: 100yds down the field: Toy Soldier x 20yds, Lunge Walk x 20yds, Duck Walk x 20yds, Right Shuffle x 20yds, Left Shuffle x 20yds
THE THANG: 1. Mosey the long way to pull up bars–come back for 6 OR LBCs–5 & dime (5 pull ups, 10 merkins);
2. Mosey the long way to ticket booth at stadium–pick up 6 OR LBCs;
3. Mosey up the hill to the road and back down to the field entrance, Bear Crawl back up the drive–pick up 6 OR Flutter;
4. Mosey to band lot–pick up 6 OR Flutter;
5. Up/Downs and sprint across the field x 4
6. 100yds down the field 20yds at a time x 4: Chosen from the following: Lunge Walk, Toy Solder, Bear Crawl, Duck Walk, Karaoke (right & left), NUR, Reverse Lunge Walk, Sprint 50 with 25 Merkins x 2, Frog Jump
MARY:
ANNOUNCEMENTS:
COT:

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