Tag: Spud

10-20-30 Back to Back Days

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WARMUP: Mosey and then SSH, cherry pickers, windmill, imperial walkers, hillbilly walkers, plank, merkins, walk the dog, honeymooners, etc.
THE THANG: Utilizing 3 islands in the parking lot behind Panera, we did 10-20-30s. Exercises included – mountain climbers, squats, lunges, LBCs, flutters, CDD with running between each station. Example 10 squats, run, 20 squats, run, 30 squats. Sprints, karaoke, and nur all mixed with between stations. Mosey to the multi story retail area and dora – mountain climbers, squats, LBCs. Mosey to Amphitheatre – dips, step up, merkins 2 sets. End with Mary and stretching.
MARY: American hammer, box cutters, supermans, hello dollies
ANNOUNCEMENTS: Read newsletter.
COT: Prayers and praises, end in prayer.

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AKA hills and running

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WARMUP: nah
THE THANG: trail runners hit the trail. Path for runner was down Munn, into the school, ran all the way out the back by the pull up bars. Then down Harris and up Jackson. Then either to Massey or through WEP and back down Harris. Some got a little extra in old and new Kingsley.
MARY: nah
ANNOUNCEMENTS: fast 5 today!
COT: completed at the beginning so kind of

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Webb-o-rama ’til the Sun Rises

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WARMUP:
10x SSH
10x Windmills
10x Imperial Walkers
10x Cherry Pickers
10x TRUE Sumo Squats

THE THANG:
4 cones set up along path near the pond. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio)
Cone 1- 1 Burpee : 4 SSH
– >> Bear crawl to next station
Cone 2 – 1 Big boy sit up : 4 American Hammers
– partner wheelbarrow to next station
Cone 3 – 1 Knee tar N’Diaye : 4 Squats
– partner wheelbarrow to next station
Cone 4 – Traditional Jack Webb –
– >> Run Around front of shops then around to first station
Instead of doing all 10 reps at once, we broke it up into 3 rounds.
Round 1: 1-5
Round 2: 6-8
Round 3: 10 (skipped 9 since we ran out of time).

Great work by all men. Thanks for the chance to lead, Jekyll.

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A Great Fall Morning Run

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WARMUP: None
THE THANG: After COT, Spud, Minuteman, and Vuvuzela hit the trails. The rest of the Pax headed west on 160 for about a mile and took a left on Front Street. We took a circuitous route mostly through the Baxter neighborhood and hit good hills at Gardenia and New Gray Rock. After a quick pit stop at Starbucks, we finished with a loop around Kingsley and ended back at Panera. Approx 6 mi.
MARY: None
ANNOUNCEMENTS: Christmas Party Dec 21.
COT: Prayers for Zach and Abbie as they continue long rehab. Prayers for the group running now (safety) and for Pax running the Lake Haigler 12 hr. Prayers for the USA as we transition to a new president and for the people of Ukraine, Israel, and Palestine. The great fall weather and good fellowship today was a great way to start a Saturday morning.

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