Tag: Small Crabs

Quarter shuffle

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WARMUP: one guy got in trouble for trying that at this AO one time
THE THANG: double Kingsley, try to push the last 1/4 of each mile
MARY: again, there was an issue one time
ANNOUNCEMENTS: newsletter
COT: youth sports….why can’t all the kids just try hard? Flux

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Running is fun?

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WARMUP: N
THE THANG: Y
MARY: N
ANNOUNCEMENTS: Y
COT: Y

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11’s in the Rain

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WARMUP: WM, CP, HW, stretching
THE THANG: Moseyed to the hill at the entrance. Pax picked a rock, first set of 11’s were curls with a nut to the top of the hill for merkins, second set was OH press and big boys. Yogged over to the benches for Irkins, Dirkins and Dips
MARY: last bit of stretching
ANNOUNCEMENTS: Good showing at Bethel, Minute Man’s wife was a great General of the kitchen. Bowser Jr wants a cannoli and thinks he can do the greater than in less than 12 hours
COT: Always

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Dual Q

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WARMUP: SSH, HW, IW, MNC, WM

THE THANG:

Mosey to flagpole for DORA:
100- merkins
200- squats
300-Lbc
… partner run to curb at beginning of car line pickup

Mosey to blacktop and Loop around track
MOTs: Bear crawl – NUR – crab walk

Mosey back to car line covering for wall sits with various stuff interspersed including (but not limited to): Mike Tyson’s, dirty Myrtle, diamond merkins, wall penguins, asymmetric merkins (one hand on curb other on the ground), merkin curb walk, mountain climbers

MARY: throughout
ANNOUNCEMENTS: cannoli run, >
COT: prayers for physical and relational healing,

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Four Corners of Pain

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WARMUP: 20 SSHs, 10-Windmills, 16 HB walkers, 16 imperial walkers, 20 m nightclubs, 15 merkins, 300 meter mosey around pkg lot field.
THE THANG: Master Circuit 4 Stations:
1- 20 shoulder taps, 25 lbcs, 30 mountain climbers. Mosey or shuffle to each station.
2- 20 merkins, 20 curls with cinder block, 15 overhead presses.
3- 20 squats with block, 10 lunges each leg, 30 calf raises.
4- Hillbilly Walkers, 20 SSHs, 7 burpees,

MARY: 20 LBCs, 20 American 🇺🇸 Hammers, 15 Penguins
ANNOUNCEMENTS: Bethel Men’s Shelter next Thursday, Mexican dinner. FM at WEP Strawberry 🍓 Festival this Friday-Sat.
COT: Group discussion on men’s topic ‘Male Loneliness Epidemic’ causes, tips and resolution ideas.

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City Hominy

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Warmup:

  • Mountain Climbers
  • Big Boy Sit-ups
  • Imperial Walkers
  • Hillbilly Walkers
  • Windmills
  • LBC
  • Mosey a lap

Dora: 80-160-240

  • 80 Merkin
  • 160 Squat
  • 240 LBC

At the end of each run, you attempt to write the name of one of the #11-#20 cities by population in the USA (2024 US Census Estimate)
After we’re done, everybody does a burpee for each city that we don’t write down.

Lightpole to Lightpole:
At each lightpole, the PAX have to name one of the #3-10 cities by population in a state (2024 US Census Estimate). If they don’t get one, then it’s 20 reps. If they do get one, then it’s only 15 reps.

  1. Merkins
  2. Lunges (both sides)
  3. Big Boys
  4. SSH
  5. Mike Tysons
  6. Squats
  7. Freddy Mercuries
  8. Flying Squirrels
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Tires and blocks extravaganza

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WARMUP:
1 lap around the field block carry:

  • Bear hug, over the back, shoulder, block overhead
  • 10 count buyins: goblet squats, chest press, overhead press, curls, tris, SSH

THE THANG:
5 stations: Timer – shoulder carry sandbag length of field and back

  1. Tire flip, 15 derkins, 15 squats
  2. 20 sledgehammers, 15 flutters, 20 sec plank
  3. 15 Thrusters, 15 BO rows, 15 lunges
  4. 15 deadlifts, 15 block jumps, 10 hand release merkins
  5. 20 goblet squats, 10 curls, 5 slow, perfect burpees

MARY:
ANNOUNCEMENTS: Your Motivation needs to go beyond yourself.

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My route was used

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WARMUP: None
THE THANG: I asked if anyone was interested in my route. A few select quality gentleman said yes. Then we took off.
MARY: None
ANNOUNCEMENTS: Yes
COT: Some prayers and praises were shared.

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Letting Go

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WARMUP:

  • Moroccan Night Club
  • Windmill
  • Imperial Walker
  • Cherry Pickers

THE THANG:

  • Bucket of fun – 50 sec exercise 20 second rest
  • Archer Merkins
  • Squat Kicks
  • Shoulder tap
  • Burpees
  • Goblet Squat
  • Jump Rope
  • Flutter Kicks
  • Plank Jacks
  • Mountain Climbers
  • Shoulder taps
  • American Hammer
  • Partner workout
  • 50 Merkins
  • 75 LBC
  • 100 squats

MARY:
ANNOUNCEMENTS:

  • Cannoli Run
  • Bethel Men's Shelter

COT:

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