Tag: Vuvuzela

YHC Birthday burpees!!

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WARMUP: Mosey to Baxter neighborhood
THE THANG: start running the 1 miles circle at Baxter/mushroom pool neighborhood counter clockwise. Stop at each Stop sign and do 5 burpees, 10 merkins.

After get back to the beginning intersection, run back clockwise, stop at each Stop sign and do 5 burpees and 10 squats.

Some PAX completed 3 laps total, some other did at least 2 laps. 7 Stop signs per lap for a total of 105 burpees, 140 merkins, 70 squats, and 3-4 miles run.
MARY:
ANNOUNCEMENTS: Charity fundraising FIFA bracket, Bethels Shelter, Blood Drive, Shield-lock challenge and some more.
COT: prayers for families and kids. Praise for YHC 41st birthday.

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Freeze warning

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WARMUP: A jog down the hill for some COP. Tesh was shirtless.
THE THANG: after running back to our bells, a four corner AMRAP session ensued. 8 minutes for as many rounds as possible of the following:

Corner 1 – 5 manmakers 10 merkins on the bell 15 swings and 20 tricep extensions

Corner 2 – 5 burpees, 10 goblet squats, 15 swings, 20 curls

Corner 3 – 5 manmakers, 10 lunges, 15 swings, 20 calf raises

Corner 4 – 5 burpees, 10 squats, 15 swings, 20 curls

MARY: had to hustle back at make 0600
ANNOUNCEMENTS: happened
COT: you had to be there.

Thanks 3D for the opportunity. Always an honor to lead.

Cyclops

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D2D FIFA world cup fantasy bracket found raising

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O’right gents here we go. We are 33 days 15 hours and about 40 minutes from the begining of the “Soccer” Futbol FIFA world cup 2022. With this been said I am creating a bracket or fantasy Fútbol competition to collect founds for the D2D fundraising. All the found collect would go to this purposed so even if you don’t have a clue about the biggest sport on the earth, please participate to help is get to our fundraising target.

The cost per participant is $20 and all brackets with your scores in it must be submitted before November 20th at 10am. So you have plenty of time to educate your self and try to win the prize (which has a value of more than $20 for sure) donated by Connextec (YHC company).

Download the spreadsheet and fill all the scores, if you have any questions please text me, call me, or email me.

Submit your brackets to my email listed below. https://docs.google.com/file/d/1jToxa5qCDsre3ck-kJjJfIzoyp24H6fW/edit?filetype=msexcel

Payment can be sent by paypal to maru1024col@gmail.com

Vuvuzela
tel:704-564-9581
Vuvuzela1024@gmail.com

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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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Deck of Awesomeness

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WARMUP:
Mosey to FM Church of God…SSH, Low slow squats, seal jacks and Moroccan nightclubs. Mosey to FM Baptist rear parking lot.

THE THANG:
Deck of cards: Hearts = Merkin. Spades = BBSU. Diamonds = Lunge. Clubs = Crab cakes. Joker = 15 burpees. 2s = Lap around parking lot. PAX made it through 90% of the deck before DOAH decided to “help” by selecting new cards for the remainder of the WO. As punishment for DOAH’s “help,” we pivoted to 7’s on the Withers St hill. Jump Squats at the bottom and merkins at the top.

ANNOUNCEMENTS: Many options for community leadership coming up in the next few months.

COT:

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Running in circles with push ups

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Started with the pledge at 0514

WARMUP: ran up to the post office.  Circled up for 10 SSHs and 10 Cherry Pickers IC

THE THANG: Partnered up and each PAX was supposed to split up and run in opposite directions until they met back up (ran toward Leroy Street).  When they met up the team would do 50 Merkins.  Each pax would then continue to run back toward the post office.  When meeting there they would do 50 LBCs.  PAX would keep running to meeting spot on Leroy Street and do 50 Dry Docks, then 50 Hello Dollies at the post office.
Rinse and repeat until 0555 and headed back to COT for a little broga until 0600

ANNOUNCEMENTS: read newsletter
COT: prayers for those affected by hurricane

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Disco Dan Does Da Thang

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WARMUP: COP warmup to get Cake Boss loose for his walk before the rest of dashed for the Main Event
THE THANG: Run down to SIM parking lot for a series of carioca, high knees, butt kickers, Nur and sprints with burpees intermingled throughout.

Pax each grabbed two bricks for a series of brick work including Seal Jacks, Moroccan nightclubs, overhead claps, burpees and other fun.

Run back to Walgreens for series along the wall round 1 solo and round 2 with partner

Balls to the wall
Bear crawl across lot
Crawl bear back
10 burpees
People’s chair

Mosey to side of Indian restaurant for 11s on the picnic tables (derkins & dips)

Mary– pass the baton among the pax

Mosey home

COT: Great to lead the pax in place of Cake Boss whose on IR (but still posting in the Gloom for some light work and 2nd F — way to go brother)!

My first workout with Hayden Fry who smartly waited to make his first post at The Fort instead of Chicago before he moved south. Great to have you on board!

Vuvu can’t decide whether to run or bootcamp so he got a little of both, walking with CB, then running all over the Gloom to find us, then joining for the final 15. Nice work!

Prayers for Slapshot and his M and family as they navigate unfortunate health news for is MiL. TAPs, brother.

Thanks to the pax for pushing throughout and especially for posting. I can’t do this thing we call life alone, and it’s invaluable to know you’re always there.

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Don’t Call it a Comeback

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14 HIMs gathered with YHC on this cool morning at the Armory to celebrate a return to a KB workout for me. Some came to celebrate, some came to ridicule and some were just curious. Nonetheless, I was prepared with a Weinke and ready to get after it and get better.

The Thang

Uhaul started the music with a request for 80’s rap. Some glorious songs were played. Thanks Uhaul!

Mosey to the other side of the parking lot

COP

SSH x 20
MNC x 10
IW x 10
Hillbillies x 10
Mtn climbers x 10
Windmills x 10
Mixed in Burpee ladder to 5 throughout

Mosey back to the KBs and Partner up

Tabata workout for 1 minute

Partner 1 does exercise while Partner 2 rests then switch

Round 1
KB swings/Military Press
Goblet squats/Lunge w Exchange
Merkins/Bench press
SSH/SSH
Take a lap

Round 2
Switch exercises
Take a lap

Round 3
Curls/Triceps
Bent over rows/CDD
Jump squats/bombjacks
Mtn Climbers/Plank jacks
Take a lap

Round 4
Switch exercises

Round 5
Redo Round 1 since YHC messed it up

1 minute of Mary

YHC got off to a slow start with the Q and added 30 seconds to the Tabata to ensure each Pax got 3 rounds. Will do better next time

Moleskin
– Prayers for Dave and Marianne from Jwow
– Anniversaries this week for Dojo and Maximus
-Patience for Bonsai dealing with teen girls
-Respectable birthday for Santini
– Praise for Emma back at dance

Shoutouts
– Jwow gave me a KB. Thanks buddy!
– Dojo is someone who is accelerating. Keep up the great work!

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4 corners and back to basics

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WARMUP: SSH, Wind Mills, Burpees
THE THANG: 4 Corners around the whole Harris Teeter parking lot.
Every corner had 4 exercises, 1 per lap + the exercises from the lap before.
Station 1 (Cardio)
20 SSH
20 HBW
20 IW
10 Burpees  
Station 2 (Legs)
20 Squats
20 BH
20 CR
20 Lunges.
Station 3 (Abs)
20 LBCs
20 AH
20 BBS
20 Rosalitas
Station 4 (Chess)
20 Merkins
20 Dimond Merkins
20 WA Merkins
20 Shoulder taps.

MARY: total of 2.6 miles for every one a lot of sweet. Place stink in some places.
ANNOUNCEMENTS:
COT:

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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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