Tag: Tesla81

Figure 8s on the Minnow Pond

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WARMUP: The first lap behind the pacer (YHC) served as the warmup with three stops for exercises along the way.

THE THANG: The route today was a figure eight on the map — out the lot up to Skipper for a right turn at the Pharmacy (fka bank) down 160 to a right turn on Main street, down hill to a left turn on Railroad Ave left turn at Print Shop across the connector to Munroe White down the hill to Academy back to Main Street and Memorial Park.

Each time pax get to Print Shop it’s 10x Perfect Merkins (= Hand release Merkin with Shoulder tap at the top)

Each time pax get to Pharmacy lot it’s 20x Squats + 30x Plank jacks.

All pax got at least 3 laps for 3.3+ miles each.

MARY: Rebel led some Mary as the pax reconvened at the lot.

ANNOUNCEMENTS: Whetstone revival at Hanging with Stang today (if you’re reading this you either made it or didn’t), Beers for Beetus, read your newsletter

COT: Pax pushed hard today, esp after lap 1 during which there was much mumblechatter. It’s cold out but not too cold for these HIMs!

Tesla and Shady were kings — crushed it, nowhere in sight!

16 pax owned Main St Fort Mill during first lap…should’ve had a camera recording the scene for a hype vid

Themes of Grace, Disgrace, Expectations and Shame running across my radar in recent days/weeks. Stirring interview with Marcus Mumford included his living for a long time “under layers and layers of shame.” Reflections on that article and his recent songs continue to draw me deeper. Check it out and reflect on your own experience — https://www.gq.com/story/gq-hype-marcus-mumford

Thanks for the invite Jekyll! Missed you!

Always an honor, pax! Thanks for pushing yourself and me today!

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Negative Splits

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WARMUP: Nay
THE THANG: Half mile segments, targeting negative splits from 8:45 down 15 seconds per segment to 7:30. 3 min pain stations between segments:

SSH
IW
MNC

Peter Parker
Parker Peter
Bombjacks
Burpees

Squats
Monkey Humpers
HB Squats

Freddy’s
Box Cutter
Grave Digger

Merkins
CDD
Werkins
Mountain Climbers

MARY:
Hammers
Boat/Canoe
Protractor
Rosalita
Hello Dolly
Body Destroyer

ANNOUNCEMENTS:
Read your newsletter

COT:
Prayers for Kielbasa’s Son & Anchorman’s Daughter

Honor to Serve

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Pendulum

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WARMUP: Ran downtown loop, planked at Drug Store and stretched
THE THANG: : Pike’s 10 Derkins, 10 dips, run to wall. Repeatx3. Run to Postoffice, Plank. Run to cross street that is shaped like a semi circle. 10 merkins at top, 20 LBCs at bottom, 10 merkins at top. Repeato untill 5:55- run back to COT. Leaders got 4miles

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Leadership in the six

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WARMUP: STL has no warmup, well, ran to the purply lights in the daycare parking lot
THE THANG: 21’s because the first exercise SUCKS. 20 werewolf pushups in the parking lot, run down to the end of the school parking lots and do the little loop with 1 dip. Repeat until time is up.

Yes, there is NO WAY that you could finish all 20 rounds in 45 minutes, it’s a .9 mile loop. So the big exercise had to suck, and the second exercise had to be insultingly easy. lol

I very much designed this to get lapped once, possibly twice, but still see friendly faces huffing and puffing as we charged forth.
MARY: 90 seconds of flutters
ANNOUNCEMENTS:
COT:
https://photos.app.goo.gl/AvyTvfgqohkhrLL77

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Wally World

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WARMUP: none… Just go
THE THANG: Run to Wally World via 160 left on stone crest until hit Model A. Then do BASS which consists of 5 burpees, 20 American hammers, 10 squats and 10 SSHs. Run back to COT do exercises again and repeat back to Wally World. Just a little over 4mi.
MARY: optional
ANNOUNCEMENTS: trash pickup Christmas party
COT: marriages, 2.0s

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Impreza blokowa

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We did some work. Run around WEP, performed bunch of merkins, squats, big boy sit ups and dips on every marker in the park. On the parking lot behind the amphitheater came time for  Dora with more squats lunges  and other fun stuff I don’t remember:) I remember bear crawls with merkins on every parking line, though. Then I run out of ideas so “Mary” helped a lot. Bobber asked for some burpees and wall sits on our way to the COT, I could not say no ! Ended up in the parking lot with 3660 steps made by 6 am:)
Sorry for a late entry, thank you forcing me to write it:)

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9/11 Remembrance Run

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WARMUP: SSH, Windmills, Morrocon NC, Cherry Pickers, and Stretches
THE THANG: L-Shaped Path Run for over 3 miles with (2) Pain Stations that consisted of (9) Merkins and (11) Squats
MARY: LBCs, American Hammers, Hello Dollies, and Shoulder Taps
ANNOUNCEMENTS: Board of Pain at Laces In this Thursday and other upcoming 10-year Anniversary Events
COT: Paddle is starting a new job, Badlands grandfather is turning 90 in October with a party in Mexico, and Flounder keeps accelerating and consistent at the age of 86 and counting.

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Begin with the end in mind

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WARMUP:
Goofballs at variable cadence
Low slow squat
merkins
GTFO – we have work to do

THE THANG:
sprint up the big hill

Mozey on the trail to Harris Street Park w/pain stations:
20 high knees
20 flutters
20 diamond merkins
20 overhead claps
20 jump squats
20 bomb jacks
Some would call this trail “off road” including YHC, but there were some other, wronger opinions expressed by some in the group

at Harris Street Park
Basketball court:
Burpee broad jumps down and back

Benches:
10 each leg Bulgarian split squats
20 dips

Swings:
10 derkins
10 pullups

Rinse, repeat, and roll back up the trail of pain to COT…
…But wait, we made one last stop at the big hill.

Today’s lesson is: begin with the end in mind. We began with hill sprints, and ended with hill sprints to drive the lesson home.

The end of the workout when you are tired is where the real growth happens. We got some today.

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Running … into trees

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It was hot and humid, first day all year as such.
We ran.
Some ran 3.4 miles.
At least one ran 5.5 miles.
At least one ran into a tree (it’s not a laughing matter)
At least one hung out by the bank and smoked Marlboro Reds (rumor has it)

Get off my lawn!

Looks like we made it,

Barry Manilow

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Loops n’ Lunges

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WARMUP: None
THE THANG: Short disclaimer then a 1/3 Mile Mosey to Brayden Clubhouse for some simple instructions.
– 20 yard lunge walk
– Nur back (not sure of spelling??)
Run to corner of Brayden Parkway & Emory Lane
10 Merkins
15 Sealjacks
Run to corner of 160 & Emory Lane
10 Merkins
15 Selajacks
.9 Mile Loop (Rinse and Repeat)

MARY:
ANNOUNCEMENTS: Prayers for Shower Curtain and patience with children
COT:

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