Tag: Vuvuzela

Humpers, pumpers and burps

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WARMUP: mosey to church parking lot for merkins
THE THANG: partner up, each partner had a quarter mile out run with 10 monkey humpers and 10 gas pumpers and then back to the lot. Each team had a cumulative twenty burpees each round.
MARY: wasn’t there
ANNOUNCEMENTS: newsletter
COT: yep

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KB board of Pain

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WARMUP: merkins, shoulder taps, OH claps, MNC
THE THANG:
10 man makes
25 swings
25 KB OH press
25 chess presses
25 curls
25 tricep extension

After each exercise walk around the parking lot with the bell. Stop at each corner and do 20 squats with the KB. Rinse a repeat after each exercise. Modify as needed.
MARY:
ANNOUNCEMENTS:
COT:

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Neese’s was almost the death of us

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WARMUP: Yes, IW; HW; some yoga.
Introduced the reverse burpee (you go down on your 6, lay on your back, and then return to standing for a jump). Stagecoach busted his wrist and YHC was tired of seeing him modify.
THE THANG:
Found a wall
10 stepups (each leg)
10 derkins
10 bulgarian split squats (each leg)
10 irkins
Found another wall (it was stupid high)
10 stepups (single leg) this was dumb
10 derkins this was also dumb but not as much

found a moderatle parking lot
10 mike tysons
bear crawl
10 curb alberts
crawl bear
10 mike tysons
lunge walk
10 curb alberts
reverse lunge walk
10 mike tysons
burpee broad jump
(the sprinklers came on and YHC didn’t want a complete mutiny)
mosey back to the dry side for
10 curb alberts

Mosey back by the wall and hit it again

A 60lb sandball was at COT
One man did an over the shoulder lift
Everyone else held a squat down and raised up when the ball hit the ground. Return to the held squat for the next guy to do a lift. 15 guys….
Rinse and Repeat with Split Squats and a reverse burpee

NMM:It’s nice to be motivated to workout, but falling in love with the process of acceleration is even better. That can survive a waning motivation. Or maybe it just is motivation itself?

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A Heavy set of the runs

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WARMUP:
mosey around parking lot and circle up for IC SSH, IW, WM, MNC OH Claps

THE THANG:
grab bags and head to grass fields

Run ~1/4 mile (inside perimeter of fenced field)
Bag Work:
10 bearhug squats, 10 bentover rows
Bearhug walk to across field and back

Run ~1/4 mile (inside perimeter of fenced field)
Bag Work:
10 over shoulder tosses, 10 deadlifts
Suitcase carry across field and back

Run ~1/4 mile (inside perimeter of fenced field)
Bag Work:
10 front rack reverse lunges, 10 overhead push presses
Front rack carry across field and back

Run ~1/4 mile (inside perimeter of fenced field)

Bag on shoulders and walk around inside perimeter of fenced field with stops for 5 IC squats at each corner

Rifle carry across field
Bag work:
10 flutter press, 10 curls

Bag on shoulders and walk around inside perimeter of fenced field with stops for 5 IC push presses at each corner

Bear crawl pull through across field

MARY: 6 dudes 3 bags – rotate around circle tossing Bag over head (like 2 girls 1 cup but different)

ANNOUNCEMENTS: newsletter

COT: yup

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14 hogs 6 coyotes go into a bar

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WARMUP:
6ish Runners took off in da gloom
14 PAX moseyed to pharmacy lot for some COP

Then we hit the town hall path for 3 rounds of 15 Dips and 10Derkins wrapped up with 5 burpees

THE THANG:
Moseyed to town hall wall for some partner wall pull ups while partner was bear crawling parking lot
Switch out and two rounds

While wall sitting each PAX did one burpees in sequence

Mosey to WEP top lot
6 exercises 30 seconds as many reps as possible
Merkins
Flutters
Dry docks
Freddys
Shoulder taps
LBCs

Mosey to pavilion
Partner dos exercises while other partner take lap around pavilion
Burpees
Squat jumps
Monkey humpers

Reverse course and do everything again

MARY:
ANNOUNCEMENTS:
COT:

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Connecting neighborhoods loop

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WARMUP:
THE THANG: walked down to the school, out by Walmart, went into the neighborhood across the street from Walmart, then connect to the back side of Brayden, came out at 160 back to Earth fare for 3.5 miles loop.
MARY:
ANNOUNCEMENTS:
COT:

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20 and 12

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WARMUP:
THE THANG: mosey to the church of god parking lot where the pax did a few Freddy mercuries while they waited for the six (me) to arrive.

From there we did the cross workout. Run out to one of four points and then back to the middle. Each time we arrived at a point, we did 20 flutters (count one leg only), and each time we arrived back to the center, we did 12 merkins. The four outer points were the parking lot at the top of the hill, the small lot across from the old police station, the lot at the top of Monroe white st where the old town hall (and the old phone company) is, and the intersection of confederate and Forrest st.

One wrinkle was coming back from the Forrest street point, we climbed the stairs of the church of god activity building and did 12 derkins with the aid of their picnic tables

Mileage requirements for the morning were exceeded
MARY:
ANNOUNCEMENTS: lots going on life of f3
COT: lots going on the life of the pax

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Failed Expectations

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WARMUP: mosey to chik fil a parking lot and warm up while hoping to see the crewed rocket launch at 5:15. Side straddle hops, Moroccan night clubs, reverse lunges and windmills. Saw the upper stage separating from the lower stage for one second then it was nothing but cloud cover.
THE THANG: Partnered up with the 4 boot campers. Sprint to end of parking lot while partner performed merkins, squats, lunges and Carolina dry docks. Mosey to side of Persis Indian Restaurant. EMOM do 10 merkins. In between alternate wall sits and calf raises. Mosey to railing for dips and reverse lunges. 40 yard sprints.
MARY: 4 minutes of ab worked finished off with hip exercises
ANNOUNCEMENTS:
COT:

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To Hill or Not to Hill…That is the Question

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WARMUP:
THE THANG:
Run up 160 to Sutton to New Gray Rock
(Here most went down and back up the big hill, some went rogue.)
Back across to Sharon Lee, then 3 rights to connect back on Sam Smith
Harris to Munn back to COT

Vuvu, Badlands, Grout and Rolloff did more like 15 at 5 and finished back at COT!

MARY:
ANNOUNCEMENTS: Trash pickup on 21 in early March, Dam 2 Dam, Break the Dam, Yaeger & Mini Yaeger, Bethel
COT: prayers for physical, mental, spiritual health of our families, plus love and patience to support

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