Tag: Sugar Daddy

Backblast!

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WARMUP: Side straddle hops, merkins, imperial walkers, windmills
THE THANG: Mosey to church hill, partner up, one partner runs to top of hill and does 10 merkins, runs back down hill while partner does plank shoulder taps. Alternate splits for 10 min. Mosey to FBCFM parking lot, partner up, one partner does bear crawls or frog jumps for half the parking lot, sprints remaining distance and returns to partner who is alternating 25 LBCs and 25 russian twists. Alternate exercises for 10 min. Mosey to playground at PrintShop. Perform 10min AMRAP, no partners, 5 pull ups, 10 merkins, 15 squats. Mosey to COT.
MARY:
ANNOUNCEMENTS:
COT:

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Stroll in the Park

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WARMUP: Mosey to pharmacy parking lot.
Imperial Walkerx10, Hillbilly Walker x10, Windmill x10, Cherry Picker x10, Plank: HoneyMooner and Down Dog. MTN climber x15, Peter Parker x15 and Parker Peter x15.
THE THANG: Mosey to WE parking lot and do Cocaine Bear Crawl done lot and Lieutenant Dans back.
Accumulator: 1 burpee, 2 Squats, 3 LBC (change squat to lunge and LBC to Hello Dolly). At each bench add 1 burpee, 2 squats and 3 LBC to 11 burpees.
MARY: In the workout
ANNOUNCEMENTS: Yes
COT: Yes

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Surrogate BB for 12/1

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WARMUP: while the posting numbers are inaccurate, due to the many folks that don’t find the BB system worth their time… Some of us enjoy seeing the numbers climb.

Getting these done increases the accuracy of that,
and any motivation is good motivation IMHO.

THE THANG: kettlebell type stuff
MARY: abdominal type stuff
ANNOUNCEMENTS: newsletter type stuff
COT: prayer type stuff

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Miles of OPRAHS Favorite Things

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WARMUP: I mean, we just started walking and stuff
THE THANG: Ruck miles (a simple out-and-back on 160 with OPRAHS stops along the way:

OP = Overhead Press x 10 OYO
R = Rows (alt upright/bent over) x 10 OYO
AH = American Hammers
S = Swings

Ran the clock out with a few mins of broga led by <@UH6JME909>

MARY:
ANNOUNCEMENTS: thanksgiving day convergence
COT: prayers of thanks for the group and of hope for pax going through times of transition (like YHC).

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Veterans Day at Vets Park

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Run to Parking Lot behind Amor

11 SSH
11 Windmills
11 IW
11 HW
11 Mnt Climbers

Quick discussion on my Why? As in why I’m still in F3
Short answer is to run faster…(metaphorically as well as literally) I want to be good, I want to be great so I surround myself with people who are better than I. I’m consistently inspired, and impressed with the dudes we have here. All I can do is try and keep up.

Run to the Ft. Mill Baptist 11 Lunges run to confederate street 11 HR merkins run to to the bottom of the hill 11 Bomb Jacks.
Rinse in repeat up and down reducing the reps by one each time. (here my math was off a bit but we got pretty far with this until I called an audible)

Run back to Vets park Where we did a heavily modified version of the Sgt. Major workout. (for veterans day)

28 merkins run to the top of massey
28 merkins 56 calf raises
Run back to the bottom 28 merkins 56 calf raises 112 flutters
Run back to the top of massey 28 merkins 56 calf raises and 112 LBC’s
Run back to the bottom of the hill

11 Hello Dollys IC
11 Heel Touches IC
11 Hammers IC

6:00.

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Running, Monday, Flight Plan

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WARMUP: jibber jabber
THE THANG: Berkshire loop(s)
MARY: more jibber jabber
ANNOUNCEMENTS: yes
COT: yes

Looks like we made it,

Barry Manilow

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Ruck Club

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We had 6 ruck club members and 5 runners which is a new ruck club historical marker. Thank you to all who made this accomplishment happen. Grateful to your dedication.

Very specific running route instructions were given and none of the 5 runners ran the route. But… fellowship. That happened. So we are good.

Prayers for Karin Ms Double D, those traveling, and dealing with our kids.

-30-

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