Tag: Time Machine

7-14-21 M&M’s

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WARMUP: The Pledge of Allegiance
THE THANG: Mosey to corner of Pine and Leroy. A repeating ladder at each intersection, 7 diamonds at first intersection, back to bottom of ladder for 5 squats, 14 Regular Merkins at 2nd and back for squats, 21 Wide arm at 3rd and back for squats, repeat pattern at 4,5,6 intersections. At the church 16 hand release merkins (100 total)
MARY: a touch while 6 caught up
ANNOUNCEMENTS: Garbage pick up
COT: STK

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Cindy EMOM

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WARMUP: Windmills, Cherry Pickers, up/down dog, stretching
THE THANG: Moseyed to see Cindy, every Pax found a date, started off with a 10 minute EMOM, 12 Curls, OH press and squats, dropped to 10 reps at the half way. Carried our dates down to the bus loop and paired up for catch me if you can, partner 1 went down the loop, partner 2 did an exercise, round 1 Big Boys, 2 Diamond Merkins and 3 was burpees. Brought Cindy back towards her house for a 5 minute EMOM, 5big boys and skull crushers then flutter to end of minute
MARY: Did have a brief second date with Mary
ANNOUNCEMENTS: > Cannoli and Murph
COT: Required

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11’s in the Rain

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WARMUP: WM, CP, HW, stretching
THE THANG: Moseyed to the hill at the entrance. Pax picked a rock, first set of 11’s were curls with a nut to the top of the hill for merkins, second set was OH press and big boys. Yogged over to the benches for Irkins, Dirkins and Dips
MARY: last bit of stretching
ANNOUNCEMENTS: Good showing at Bethel, Minute Man’s wife was a great General of the kitchen. Bowser Jr wants a cannoli and thinks he can do the greater than in less than 12 hours
COT: Always

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300

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WARMUP: 10 Strawberry Pickers / 10 windmills/ 10 hillbilly walkers
THE THANG: Mosey around the theater and back to get .9 Miles. Begin circuit of 5 merkins and 5 walking lunges until you get 300 each. Mosey .6 miles at the end to get to COT
MARY: No
ANNOUNCEMENTS: newsletter
COT:

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Dual Q

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WARMUP: SSH, HW, IW, MNC, WM

THE THANG:

Mosey to flagpole for DORA:
100- merkins
200- squats
300-Lbc
… partner run to curb at beginning of car line pickup

Mosey to blacktop and Loop around track
MOTs: Bear crawl – NUR – crab walk

Mosey back to car line covering for wall sits with various stuff interspersed including (but not limited to): Mike Tyson’s, dirty Myrtle, diamond merkins, wall penguins, asymmetric merkins (one hand on curb other on the ground), merkin curb walk, mountain climbers

MARY: throughout
ANNOUNCEMENTS: cannoli run, >
COT: prayers for physical and relational healing,

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City Hominy

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Warmup:

  • Mountain Climbers
  • Big Boy Sit-ups
  • Imperial Walkers
  • Hillbilly Walkers
  • Windmills
  • LBC
  • Mosey a lap

Dora: 80-160-240

  • 80 Merkin
  • 160 Squat
  • 240 LBC

At the end of each run, you attempt to write the name of one of the #11-#20 cities by population in the USA (2024 US Census Estimate)
After we’re done, everybody does a burpee for each city that we don’t write down.

Lightpole to Lightpole:
At each lightpole, the PAX have to name one of the #3-10 cities by population in a state (2024 US Census Estimate). If they don’t get one, then it’s 20 reps. If they do get one, then it’s only 15 reps.

  1. Merkins
  2. Lunges (both sides)
  3. Big Boys
  4. SSH
  5. Mike Tysons
  6. Squats
  7. Freddy Mercuries
  8. Flying Squirrels
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Bob Kalsu

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WARMUP: WM, IW, HW Merkins
THE THANG: honored Bob Kalsu, 100 Thrusters with Cindy while doing 5 burpees EMOM. After done we did 7’s Bigboys with Cindy and Merkins at the bottom of the hill.
MARY: Nope
ANNOUNCEMENTS: Bethel, Springfield 5K >2026
COT: Yes

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Starry Abs

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WARMUP: 51 SSH (DH birthday) Merkins, PP, WM and stretching
THE THANG: Star of abs workout 5 stations 20 reps each, first round the middle was 10 Burpees, second round was 20CDD, then on to circle of hell, one man took sandbag out and called a workout.
MARY: Nope
ANNOUNCEMENTS: Yep
COT: Of course the Why

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