Tag: White Lightning

Leading The Old Men in Circles

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WARMUP: Everything in cadence to 10
Windmills, Cherry pickers, M Nightclubs, Imperial Walkers, HB Walkers
2 laps on the track around basketball courts, met around 4 square and did SSHs, calf stretching and groin stretching.
THE THANG:
10 Merkins
15 BBS
20 calf raises
25 Superman’s
30 CDD
35 LCB
Run lap around parking lot
Rinse, repeat

7:12
Baseball stretches
Leg across body
Knee to chest
Knee to ground
Groin stretch

7:15
Pain ends

MARY: Nada

ANNOUNCEMENTS: Convergence on Monday, July 4th at Honey Badger; GoRuck Star Course on Oct 8th in Charlotte.
COT: Prayers for kids turning 18 and living in the freest country in our realm!

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Dancing in the Street

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WARMUP: Dynamic mosey around downtown stopping and doing some squats, Merkins and other stuff
THE THANG:
Monroe White street is the saddleback of the Fort. Making our way for Tom hall street to top of hill is .6mi, performing the following at each corner
10 Merkins -100
20 LBCs -200
30 Squats -300
10 stops and so we got some work in with 1.8mi
MARY: n/a
ANNOUNCEMENTS: read newsletter
COT: prayers and praises from all the PAX

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Sandbag Games

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WARMUP: Slick mosey around the parking lot followed by some SSH, Good Mornings and a few Merkings.
THE THANG: I borrowed, or stole, this workout from Steak Knives in Cape Fear while we did a version of this workout as extra credit prior to a running AO. Everyone hear had a sand bag between 40lbs-60lbs.
(50) Sand bag Getups (think a Turkish getup) without ruck on.
(50) Sand bag ground to shoulders (and toss it over your shoulder) while wearing ruck.
(50) Sand bag squats while wearing ruck
(50) Sand bag clean & throws (same as a sand bag toss) while wearing ruck.
We were on a 2min timer so every 2mins, you had to do 5 burpees. After 2 rounds, we changed the count to 3 burpees.
MARY:
Box Cutters with ruck overhead
LBCs with ruck overhead
Flutters with ruck overhead
American Hammers – slick
Standing side-bends with ruck in hand
Series of planking with rucks on
ANNOUNCEMENTS: Newsletter, Independence Day convergence at NAFO, give blood, Men’s Shelter
COT: You had to be there.

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Wannabe board of pain and a hill

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WARMUP:
dynamic warm up in the Church of God lot
1/2 high knees, jog it out, 1/2 butt kickers back, jog it out
10x shoulder taps, imperial walker, flutter
karaoke 1/2 and turn the other way 1/2
back with a shuffle same deal
10x merkins, hillbilly walker, dying cockroach
toy soldier down, windmill walker back
10x Travolta, LS Squat, LBC
bear crawl down, burpee broad jumps back
10x donkey kick, monkey humper, weezy jefferson

THE THANG:
Accumulating exercises at the bottom of the big hill, 3 burpees at the top, accumulater similar to BOP, all 15x
calf raise, ski abs, merkins, squats, LBCs, Carolina DD, american Hammer, Mahktar N’Diayes, jump squats, mt climbers
MY TAKE:
FNG Breakfast Club passed me on the hill 4-5 times, he’s a beast
Couples crushed it
Good to see Chicken Hawk
5 PAX in that 18 years +/-1 present and are a bit faster than the respectables
Great AO, many option, show up next week for Cake Boss

Looks like we made it,
Barry Manilow

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15 pounder

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WARMUP: Did some stretching and had a nice Indian run

THE THANG:
Did some time at the small wall/firepit with various sets of muscle exciters. Got in lots of kettlebell swings, lawnmower pulls and laps in between.

KB Swings
Lawnmower pulls
Triceps extensions
Halo circles
Hillbilly walkers w bell

-Lap-

Squats
LBC w bell
Deadlifts
KB Swings

-Lap-

KB Swings
Tricept extensions
Around the World

-Lap-

Lawmower pulls
Clean press
Halo circles
KB swings

-Lap-

Squats
LBC’s
Around the world
Shoulder presses

-Lap-

Lawnmower pulls
Tricept extensions
Deadlifts
Clean press

-Lap-

Then, pass the duitchie, where we all got to feel Tesh mammoth and Destiny’ 15 pounder.

COT: Mentioned a few things in the newsletter including FM Care Center lawn sign up, Pusher bringing back Q Source

Prayers for Destiny’s colleague with health issues, Band Camp’s church for VBS (for seeds to be planted) and for Pusher’s daughter Emma and surgery/recovery for torn ACL.

Good crew this morning. Lots of good mumble chatter. Missed Battle Bot…..Appreciate the opportunity to lead!

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Minnow Pond

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WARMUP: run .8
THE THANG: golf course 9 holes with Merkins
MARY: took turns, flutters, tie touch, American hammers etc
ANNOUNCEMENTS:
COT: Funhouse traveling- vacation, Stang praise for young man staying with them , 🙌

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Some opted for the norm, some did not

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Disclaimer included the option of rucking or running on your own as is sometimes the norm but meet us back at 0600. The other option was to join me in running to the high school track, or so we thought. We made our way to the the stadium and saw that all access points were locked so we utilized the parking lot instead of the track. It wasn’t as good but it worked.
WARMUP: We ran
THE THANG: Cool run around the lot.
Fast run around the lot.
Cool run followed by a fast 2 laps.
Cool run followed by a fast 3 laps.
Cool run followed by a fast 4 laps.
Switch directions to run a lap then up the hill and down.
Again, run a lap but now, NUR up the hill and down.
Run another lap then up up and down.
Run back to COT. ~4.5mi
MARY: Sprinkled throughout.
ANNOUNCEMENTS:
COT:

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Ring of Fire: Carrying Burdens

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WARMUP: 5 pull-ups 5knee ups 5 flying squirrels 2 rounds
THE THANG: pick a block walk the campus 4 exercises 4 times
MARY: n/a
ANNOUNCEMENTS: newsletter
COT: share your burden as we can do it alone!!!

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Block Party at Block Party with Blocks

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BLOCK PARTY Q – 03May2022
• Warm Up in the lot a minute or two with windmills, merkins, some stretching…
• Grab a partner and a block
• AMRAP – shooting for 4 or more
• 5 stops:
1. Parking lot Startex
2. Lot next to Hobo’s/Gazebo
3. Lot by Blue Ridge Financial Planning/MacAulay and Assoc
4. Lot just before corner at FM Dentistry
5. Lot after Bank

Round 1 – No Brick – at each stop:
– 15 burpees (each partner must do them all)
Round 2 – Take Brick – at each stop (each partner must do them all):
– 20 curls
– 20 Shoulder Press
– 20 Flutter with Press (double count – count the presses)

NMM:
– Olaf made coffee. At the AO. Plugged into a light pole. No one was surprised.
– Everyone likes running with Cinderblocks
– That is a lie.
– Fresh Prince came for his second post today. He did not break, so we presume he will be back.
– @peanutbutter was a no-show. I cried a little.
– Olaf and Johnny Utah almost kept up with Maximus and YHC, but we had a second block advantage. Basically it means they were CRUSHING it.
– Trucker only complained a little.
– That is a lie.

This is my report.

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