Tag: The Pirate

The Grizzly

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WARMUP:
Parking Lot Mosey – Warmup at Stop sign
1. 20 SSH IC
2. 10 Windmill IC
Parking Lot Mosey – Warmup at COT
3. 10 Imperial Walkers IC
4. 10 Hillbilly Walkers IC
5. Plank stretches, Honeymooner &
Downward Dog (Heel to ground)
THE THANG:
Mosey to Field / Track
Buy-In: 10 Burpees
1. Bear Crawl to 20y – 25 Merkins
2. Bear Crawl to 40y – 25 Flutters (SC)
3. Bear Crawl to 40y – 25 LBC’s
4. Bear Crawl to 20y – 25 Plank Jack (SC)
5. Bear Crawl to EZ – 40 Squats
Rinse & Repeat to other EZ
400m Indian Run
Bleachers
1. 20 Dips
2. Run length of bleachers
3. Return up/down all stairs
4. 20 Dips
Cash-Out: 10 Burpees
MARY: Flutters, Big Boy Situps, Freddie Mercurys, Peter Parker
ANNOUNCEMENTS: RYN, Christmas Party, Bethel Serve
COT: Prayers & Praises

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Smells like Teen Spirit. Wait, no, it smells like Golden Corral

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WARMUP:
SSH
Imperial Walker
Hillbilly Walker
Windmill
Cherry Picker
Peter Parker
THE THANG:
Millenial workout
Do 100 reps of an exercise, 10 exercises total.
After each exercise, run 100m lap
1.) Burpees (these were fun!)
2.) SSH
3.) Calf Raises
4.) LBC
5.) Merkins
6.) Mtn Climbers
7.) Lunges
8.) Flutters
9.) Squats
10.) Dying Cockroach

MARY: no Mary
ANNOUNCEMENTS: Golf Outing Oct 28th
COT: prayers for WNC

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Q school at The Ring of Fire ?

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WARMUP: COP with newer PAX taking turns counting in cadence

Most closer to school for some more COP practicing cadence and exercise move commands

Mosey to benches at main entrance
10 dips
10 derkins
10 step ups
2 rounds with explaining the shovel flag and work out planning as well as knowing the AO

Mosey to circle for couple more exercises in COP

THE THANG:
Mosey to band lot for partner “Catch me if you can”
Partner 1 – 5merkins
Partner 2 -run perimeter of football field
Partner 1 chases and flip flops when caught
Continue around field

Head to COT
MARY:
Dying Cockroache
ANNOUNCEMENTS:
Read newsletter
COT:
Mission, principles, credo and 3Fs covered

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The Unadvertised Q

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WARMUP: Quick Mozy then windmills, mountain climbers, Moroccan night clubs
THE THANG: Mozy to now closed dental office and Pax did an incline plank in a row while each member took turns running ~20 yards out for three merkins. Rinse and repeat with incline plank and dip position.
Mozy to fountain by the apartments for 7s on the pendulum. Run up to the fire department for 6 burpees then run down and up the other side for 1 big boy sit up. Every time reach the mid point, stop for 10 plank jacks. Continue from 7/1, 6/2, 5/3 etc until reach 1/6.
Mozy back to the dental office and pick out a rock from the dry creek. Exercises included flutters with a press, squat thrusts, curls, overhead carry and back to Dogtopia, clockwise and counterclockwise arm circles. Mozy to COT.
MARY: included
ANNOUNCEMENTS: Bourbon tasting, Xmas party, golf event
COT: Prayers for hurricane victims and those to be impacted by Milton in FL. Family and work

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Adjusted Loredo Hero WOD

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WARMUP:
SSH x12
plank kick throughs x12
Low slow squats x12

THE THANG:
Loredo inspired WOD
At top of car loop over at the middle school
12 squats
12 merkins
12 supermans
Run to bottom of the loop
12 squats
12 merkins
12 supermans
Run to top of loop
X6

50-40-30-20-10 reps
SSH
Big boys

MARY:
ANNOUNCEMENTS:
COT:

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Not Much Running Wild At The Ranch

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WARMUP: Run over to the middle school, around the loop to the flag. Windmills, Imperial Walkers, Squats, Dead Lifts, Plank, Downward Dog, Up Dog, Merkins, Mountain Climbers, Peter Parkers, Merkins
THE THANG: With just about everything in cadence…
Run down the right side of the school to the corner
Low Slow Squat, Sumo Squat, Stationary Lunges (forward & reverse), Side Lunges
Run the next parking lot to the front door of the school
Again, in cadence…
Boats & Canoes, Grave Diggers, Freddy Mercury, American Hammers, Gas Pumpers
Partner Catch Me If You Can
P1: Bear Crawl around the perimeter
P2: 10 LBCs and catch P1
Complete the loop
25 Pull-Ups at the playground
Picnic Benches:
Bulgarian Split Squats, Dips
MARY: See above
ANNOUNCEMENTS: Yes (Hi Bandcamp)
COT: Indeed

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IronPAX week -1???

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WARMUP: lots of stuff to get everyone loose
THE THANG: Cindies at the bottom of the hill by elementary school.
Called 11s on the hill with Manmakers at the bottom and Leg lifts over your head at the top while holding onto your block behind you for an anchor. 10 Manmakers at bottom to start so the bad stuff only gets less

Had to cut short around 3/8 or 4/7 for most so we could get back to COT and do about 8 min of cooldown and stretching.

We don’t stretch enough after working out. It would be one thing if guys hung out after a workout and stretched but we usually want to rush off or stand around and talk. Instead of trying to fill the last 5 min with random pain or Mary around the circle call some stretches. At most of our ages it probably would benefit more than the 5 min of exercises you squeeze in.

MARY:
ANNOUNCEMENTS:
COT:

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Space X and Dumpsters (same?)

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mosey, warm-up, imperial walker, hillbilly walker, OH claps, windmill, Freddie, dying cockroach, stationary lunge, travolta, mt climber. Not in that order, 12-20 reps

mosey around back to some fresh air, four corners, 2 burpees in the middle, corners were 20x squats, merkins, plank jacks, LBCs

Mosey to side of HT, wall sit, pop out for 2 burpees

Mosey to the top lot my NASAs nail salon, bear crawl 2 parking spots, 1 merkin, to the end

mosey to partner DORA, 100 squats, 200 shoulder taps, 300 crunches

Mosey to side of HT, wall sit, pop out for 2 burpees

Mosey back to the top lot, 1/2 run and 1/2 exercise DORA type deal. BB sits, flutters, merkins, squat jumps

mosey
COT
Video (avail on 1st F slack channel)
announcements (bring Slapshot to all your workouts)
prayers & praises

Thank you for the opportunity <@U01CGBKBQ64>

Looks like we made it,

Barry Manilow

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