Tag: Sofrito

Moist Shovel Flag Transfer

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Mist and drizzle at 0445 but it was raining hard at my house so I knew we were going to get wet.

WARMUP: rucks off, yogging around parking lot and warm-a-rama including plank and various doggy-named stretches, in-cadence SSH, Windmills, MNCs then ruck on and walk around parking lot

THE THANG:
3 sets of 11s with shortening travel distances

Set 1:
Ruck on
Ruck shuffle full length of parking lot
Merkins on one side, squats on other side

Set 2:
Ruck off
Suit case carry between first two parking lot jut outs
Squat thrusters on one side, bent over rows on other side

Set 3:
Ruck off
Bear crawl ruck pull throughs on field between fence and random pile of clothes
Manmakers on one side, curls on other side

MARY: no time

ANNOUNCEMENTS: shovel flag handoff to Falcon Crest

COT: yup

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Duda Right Thing

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WARMUP: SSH, Windmills, MNC
THE THANG:
Buy-in 100 KB Swings
Murder Bunnies across the length of the HS parking lot

50 squats with KB
Walked the length of the parking lot while doing overhead presses – rinse and repeat with 50 squats

30 Curls with KB
Shoulder rack the KB and jog to the end of the parking lot – rinse and repeat with 30 curls

30 High Pulls with KB
Passthrough lunge the length of the parking lot – rinse and repeat with 30 High Pulls

Ran out of time to cash out

Tesh found a bracelet with the #Duda Right Thing printed on it

We went over the 5 core principles of F3

MARY: 8 KB merkins in cadence with each arm
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Embrace what’s coming

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WARMUP: Mosey around the small loop with butt kickers & toy soldiers mixed in. To that, add a few warm-up exercises.
THE THANG: Everyone gets the opportunity to complete the 60×60. This is where you start with a sand bag on the ground and hoist it over your shoulder and repeat for 60sec.
Now, partner up so there is 1 sand bag per partner group. Collectively, toss your sand bag around the big loop. Yes, the big one. Most PAX traded off after 5 throws. Pick up the 6 and help out where possible.
Everyone grab your bag and line up at one end of the parking lot, staring down our target ~75yds away.
Run to the other end, 25 American Hammers I/C
NUR back and 15 Dead Lifts with the bag.
Now, bear crawl to the other end, 25 Flutters I/C
NUR back and 15 Clean & Press
A few other exercises.
MARY: See above.
ANNOUNCEMENTS: Petition from Poppins & Sofrito
COT: Indeed.

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Laps Around Kingsley

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WARMUP: None… Forgot the Disclaimer too for what it’s worth…

THE THANG: Laps around Kingsley stopping at the backside corners for

10 – Curls
10 – Overhead Presses
10 – Overhead Squats

And

10 – Bent Over Rows
10 – Triceps’s Extension
10 – Overhead Squats (fan favorite)

At the front corner by Brix we did 20 step ups per leg.

We made 2 laps (plus the side road the first time around). Just under 3 miles

MARY: Got in some LBCs and AHs for the last few minutes

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DP 2 on 5/2.

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WARMUP: sighted Sofrito comin in hot.
THE THANG: decided on a ruck with the pax in attendance. We went the distance.
MARY: nope
ANNOUNCEMENTS: C A N N O L I RUN is 5/18. Get signed up today!
COT: yep

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Running

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WARMUP: no
THE THANG: running
MARY: water
ANNOUNCEMENTS: yes
COT: yes

we counted everyone who launched or participated in COT. Some ran, some are in middle management and had a meeting. I was told B.O.B. was in attendance.

Dave Mustaine is overrated
Alex Skolnick is underrated

Looks like we made it,
Barry Manilow

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Sandbag circuit

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WARMUP: SSH, Moroccan night clubs, cherry pickers
THE THANG: Dora partner workout.
One partner runs a loop in the parking lot or walks with bag to the end and back while the other partner does exercises.
100 Reps of each
– OH press
– sb to shoulder + calf raise, switch sides
– chest press
– tri extension
– Curls
– Bent over rows
50 manmakers

MARY: heels to heaven and the milker (JWOW special)
ANNOUNCEMENTS: HIM camp, cannoli run, bethel
COT: Jeremy’s recovery from infection after brain surgery

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The Kingsley Loop LB style

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WARMUP: None
THE THANG:
Kingsley loop as published in the preblast
MARY: Never showed
ANNOUNCEMENTS:
– trash pickup 4/27
– Rock hill convergence 5/4
– Jaeger 5/11
– Cannoli Run 5/18
COT:
Marriages
Mental health
Families
Kids
Injuries

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