Tag: Trucker

Minimal complaining kinda

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WARMUP: mosey to Lowe’s for SSH, IW, HW, Peach Pickers, Baby Arm Circles
THE THANG: AMRAP
45 seconds of PAIN
Merkins, Big Boys, Squats, Dips
Run
Hand Release, LBC’s, Lunges, Carolina Dry Docks
Run
Wide Arm Merkins, Flutters, Bobby Hurleys, Arm Lifts
Run
Rinse and Repeat
MARY: a couple abs and Trucker finishing with the TREE. (Just stand there waiting for 6). LOL
Praises and Prayers were shared and delivered and sent to the
Thanks PEACH. Your a hell of a site Q

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It Was Mostly Moderate

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WARMUP:
Slow MIle Run to Molokai Drive and back. Circle up in the fire dept parking lot for COP

THE THANG:
COP: SSH x 20, windmill x 10, merkin x 10, jump squat x 20, Carolina dry dock x 10, cherry picker x 15, Morrocan night club x 40. Al Gore hold x 60s, Rosalita x 15, Freddie Merc x 20
Walk to the tall pull up bar: Burpee pull up x 5. Everyone gets a turn. While the Pax waited, we did Al Gore, plank hold, and LBC’s
Mosey to the ledge behind the baseball diamond for 11’s. Derkins and dips
Mosey to the playground and break into 3 groups. 2 rounds of pullups (10), ab exercises, and step ups
Mosey to the bottom of Tara Tea for mini quadzilla. Nur up the hill, 5 squats at the top, run down, 5 squats at the bottom, Repeat 2 more times.
Mosey to the soggy field for Airbornes Killer Abductor routine (crowd pleaser)
MARY:
Ran out of time for Mary today
ANNOUNCEMENTS:
Dam to Damn bar 10K today!
COT:
Prayer for Change Order’s M’s work travel and for Uber’s co-workers affected by a layoff
NMM:
The warm temps brought out the Pax today and the mumble chatter was in abundance. We covered a good bit of the AO , including the field which was a bit soggy. The whining about getting wet in the field was also in abundance – c’mon men! Back in the day, no one would have thought twice about laying down in a wet field…….It was a pleasure to lead the group today and always the best way to start off your Saturday mornings. Thanks for the Q spot, @Uber!

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Setting the Standard at the Ranch

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Setting the standard is up to you. Identifying Exemplars who serve as the highest standard and focusing on their behaviors makes you better.

We did Death by with burpees, merkins, jump squats and big boys. It was awesome!

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Setting the Standard at the Ranch

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Setting the standard is up to you. Identifying Exemplars who serve as the highest standard and focusing on their behaviors makes you better.

We did Death by with burpees, merkins, jump squats and big boys. It was awesome!

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78 is magic number

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WARMUP: windmills, low slow squats, Moroccan nightclubs, windmills
THE THANG: jog down to elementary school loop and find a home along wall. 2 rounds of wall sits and elbow planks. 13s (since it’s Dec 13) was the main course. Bottom of hill 1 merkin, run to top of hill to pull up bars, 13 pull-ups. Back down for 2-11, you know the drill. If you couldn’t do a pull up then 3 second dead hang per pull up. Ended up with 78 pull-ups and pushups. Had time for a quick Mary of leg raises.
MARY:
ANNOUNCEMENTS: read newsletter
COT: prayers for end of semester school

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Extra Thanksgiving Pounds

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See the route posted in the comments below- 2 loops completed for almost 3.5 miles total. Majority of pax were given 2lb weights to hold in each hand. At each point of the “T”, pax completed 15 SSHs, 10 lunges (single count), and 5 burpees – all exercises completed whilst holding aforementioned weights. 10-12 sets completed.

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Set your Goals…then crush em!!

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WARMUP:
Dynamic warmup with running, lunges, karaoke, shuffling to various locations and performing various exercises
Side straddle hops
Hill Billy walkers
Merkins
Low slow squats
LBCs
Hello Dolly’s
Derkins
Dips
Step Ups

THE THANG:
Up and down hill at main entrance
Accumulating exercises ever stop
1 Merkin down the hill
1 Merkin 2 big boys up the hill
1 Merkin, 2 Big boys, 3 plankjacks down the hill

Get the idea

4 full squats
5 burpees
6 Wide Arm Merkins
7 SSHs
8 Flutters
9 Jump Squats
10 Donkey kick
MARY:
ANNOUNCEMENTS:
COT:

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Set your Goals…then crush em!!

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WARMUP:
Dynamic warmup with running, lunges, karaoke, shuffling to various locations and performing various exercises
Side straddle hops
Hill Billy walkers
Merkins
Low slow squats
LBCs
Hello Dolly’s
Derkins
Dips
Step Ups

THE THANG:
Up and down hill at main entrance
Accumulating exercises ever stop
1 Merkin down the hill
1 Merkin 2 big boys up the hill
1 Merkin, 2 Big boys, 3 plankjacks down the hill

Get the idea

4 full squats
5 burpees
6 Wide Arm Merkins
7 SSHs
8 Flutters
9 Jump Squats
10 Donkey kick
MARY:
ANNOUNCEMENTS:
COT:

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Set your Goals…then crush em!!

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WARMUP:
Dynamic warmup with running, lunges, karaoke, shuffling to various locations and performing various exercises
Side straddle hops
Hill Billy walkers
Merkins
Low slow squats
LBCs
Hello Dolly’s
Derkins
Dips
Step Ups

THE THANG:
Up and down hill at main entrance
Accumulating exercises ever stop
1 Merkin down the hill
1 Merkin 2 big boys up the hill
1 Merkin, 2 Big boys, 3 plankjacks down the hill

Get the idea

4 full squats
5 burpees
6 Wide Arm Merkins
7 SSHs
8 Flutters
9 Jump Squats
10 Donkey kick
MARY:
ANNOUNCEMENTS:
COT:

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Rocktober Finally at SlowBurn

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Mostly old guys at SlowBurn. Effort was acceptable for SlowBurn, but poor at best. Attention to detail was poor at best.

There were 10 counts
There were options to modify down (and they were clearly used)
You vs. You gents

Anywho, some busted their butt, well done.

opening band (reps of 10-12 unless stated otherwise:
mosey
low slow squat
imp walker
hillbilly walker
2 flying squirrel OYO
flutter
side S hop (really? this is where you modify)
shoulder tap
calf raises
2 flying squirrel
peter parker
lbc
hand release merkin
overhead clap
2 flying squirrel

the headliner:
6 boards
6 exercises on each (repeat until end of song)
6 songs

musical interlude:
Prong, Non-Existence
5 flying squirrel
20 OH claps
5 burpees
20 mor night club
10 plank jacks
10 imp walker

musical interlude:
Static-X, Sweat of the Bud
15 low slow squat
15 merkins
15 jump squats
15 HR merkins
15 sumo squats
15 carolina DD

musical interlude:
Helmet, Unsung
10 BB sits
10 shoulder taps
20 lbc
10 mtn climbers
10 lunge
10 scorpion DD

musical interlude:
The 69 Eyes w/ Wednesday 13, The Last House on the Left
10 monkey humpers
10 flutter
10 hillbilly walker
10 hello dolly
10×3 calf raisies
20 lbc

musical interlude:
Gojira, Stranded
5 donkey kicks
5 burpees
5 inchworm merkins
5 burpees
5 bomb jacks
5 burpees

musical interlude:
Hatebreed, I Will Be Heard
10 squats
10 lbc
10 side s hop
10 merkins
10 imperial walker
10 dying cockroach

Thanks to Peach Stand to lead at the best AO. Yes, I said it.

Looks like we made it,

Barry Manilow

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