Tag: Sprocket

Real or imagined?

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WARMUP: mosey to the bus loop- various exercises I/C and 5 burpees – just because….
THE THANG: 12’s – running the bus loop pax did burpees at the entrance and squats at the top of the loop. Maximus was king

PAX did abs until the six was finished.

Mosey to the band lot starting at the south goal line:

Bear crawl to the 20 – then 20 shoulder taps

Lunge walk to the 40 – 15 squats OYO

NUR to the 20 – 5 kracken burpees OYO

Bear crawl to goal line to finish in time for COT

MARY: nope
ANNOUNCEMENTS: yes
COT: 5th core principle

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Phone Battery Died

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WARMUP: Mosey to the front of CRHS – IW, HW, Merkins
THE THANG:
Jogged the bus loop in front of the school 1 lap = 0.7 miles
As a group did a 4 exercise Tabata, 40s of work with 11 sec rest in between exercises

Mnt Climbers
Bomb Jacks
Shoulder Taps
Flying Squirrel

Ran a lap
Merkins
Squats
Lunges
Peter Parkers

Ran a lap
American Hammers
Flutters

Returned to COT total mileage was 2.75 to 3.0 for all

MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer

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Avoid failure by standing firm and leading

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WARMUP: mosey with some stops at SIM and others
THE THANG:
7’s on the apartment complex entrance with little hill
Some wall work
Backyard sprints where winner was the winner….period
MARY:
We did all of them cyclops
ANNOUNCEMENTS:
Read newsletter
COT:
Praying for marriages kids health and safety

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It’s Not About The Destination, It’s About The Journey

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WARMUP: SSH, MNC, Left over Right, reverse order, DD, Honeymooner
THE THANG: Ruck to FMHS, passed by The Coach’s Box, mumble chatter, mosey along the front entrance down to 21, mosey back up the hill, plank jacks, more mosey, more mumble chatter, head back to COT.
MARY: None
ANNOUNCEMENTS: read your newsletter
COT: Pray for mental health, families,

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How do you tackle a Mountain….

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WARMUP: Mosey
THE THANG:
Mosey heart attack hill path to beach club to trail through Lake Shore to stairs behind AO

3.48 miles with couple stops for squats and hillbilly walkers

Took full 65mins
MARY:
ANNOUNCEMENTS:
Read newsletter and sign up for everything
COT:
Tackle your problems 1 step at a time
With Sky Q leading you and your brothers coming alongside you. Your circle matters when dealing with life.

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KB-Out the Thanksgiving Cobwebs

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WARMUP: 20xSSH, 10xIW, 10xHBW, 10xMNC, 20xSSH

THE THANG: A melody of Jack Webb‘s to shake the cobwebs off from Thanksgiving. Webb were done with counts building from 1-10, at a 1:4 Ratio.

1. ManMakers 1:4 MurderBunnies
2. Thrusters 1:4 KB Swings
3. Curls 1:4 KB Flutters
4. Goblet Squats 1:4 KB Calf Raises

PAX pointed out it was 0600 as we were around ‘8’ into the last Webb, thankfully we were already at COT!

MARY: None

ANNOUNCEMENTS: Read your newsletter. Golf Tourney still has lots of spots available, Christmas party coming up (at Airborne’s), and lots of other excitement throughout The Fort!

COT: Praises & prayers.

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Just the two of us

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WARMUP: 2 mile pre-run
THE THANG: No one showed, so we ran two more miles and just talked about life.
MARY: Running works the core
ANNOUNCEMENTS:
COT:

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