Tag: Wooden Leg

There and back

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WARMUP: None
THE THANG: Tega Cay and Back – 30-Merkins turns and shorter version runners 30 merkins at Banks 4.5m
MARY: Nope
ANNOUNCEMENTS: D2DB10k Saturday, Kid friendly, D2D in Feb 17th
COT: Prayers for mental health, Marriages.

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There and back

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WARMUP: None
THE THANG: Tega Cay and Back – 30-Merkins turns and shorter version runners 30 merkins at Banks 4.5m
MARY: Nope
ANNOUNCEMENTS: D2DB10k Saturday, Kid friendly, D2D in Feb 17th
COT: Prayers for mental health, Marriages.

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Flight Plan – We Ran

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WARMUP: Nope
THE THANG: ~4.8mi
Run down Market, cross Sutton onto Settler Heights. That turns into Stratford Run.
R/T Gardenia
R/T Morris Hunt
Run to the end of Morris Hunt and back
L/T Gardenia then up the hill
R/T Stratford Run and run to the intersection with New Grey Rock
Turn around and run back on Stratford Run-Settler Heights-Market back to COT.
MARY: Nope
ANNOUNCEMENTS: Yes
COT: 5th Core Principle

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Smoked At The Colosseum

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, and Strawberry Pickers
THE THANG: Dora – 100 Burpees, 200 Squats, and 300 Big Boy Sit Ups; Timer was other partner running one lap of drop off loop. Then Cheese Shredder
MARY: Flutters and American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Dis-rup-tion

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WARMUP: Q source foundation point 1 – Disruption
THE THANG: saddled up with rucks, one 40 lb sandbag, one 60 lb sandbag. Off to the races for a few miles and smiles.

We took off towards the school, through the kid pickup line, into the back of the school, then way up the bus back road to Dam road. Then all the way back for 2.5 miles.

On our adventure we discussed the Disruption socratics and Spurs. Talked about what leaders are and what they aren’t. Shared GrowRuck stories, practiced failure in how to, and how not, to transfer a sandbag, and went over the game plan for Wooden Leg’s upcoming VQ!
MARY: not today…ran back with sandbags instead
ANNOUNCEMENTS: yes…newsletter
COT: of course

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Simple but Effective

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22 Men got better today:

Run to Office Parking lot: 15 Merkins and 15 CDD

Run to Gold Hill Elementary teacher parking lot: 20 LBC and 20 Hello Dolly

Run to Gold Hill Middle teacher lot: 15 squats and 15 Lunges

Mileage ranged from 3-5.  Great job.

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Carry on bitches

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WARMUP: 25 SSH
WINDMILLS
15 Merkins IC
Mosey over to bottom of hill where a piece of cardboard in the trash had a weinke in it. (I put it  there)

THE THANG: 7s

7 Halos each direction
6 goblet squats
5 KB swings
4 russian twists (each side)
3 straight arm over head
2 skull crushers
1 man maker

Run to top of hill and back drop one exercise off each round

1 burpee at top, increasing to 7

Part II

Overhead weighted carry over in front of field
Dora the Horror

Rd1

Partner up,

partner 1 does 100 OH press with bell.
Partner 2 does Lunge walk with KB

Rd 2

Partner 1 does 200 curls
Partner 2 Bear crawl to cone and back

Rd 3

Overhead weighted carry to cone and back 300 drag throughs – didn’t have time to finish

MARY: none
ANNOUNCEMENTS: yes
COT:yes

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8-Blocker: Partner Work

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WARMUP: Typical stuff
PARTNER WORK:
– 200 yds partner carry
– 200 yd wheelbarrow
– 200 yd partner push
DORA – partner runs a lap while other partner:
– 50 burpees
– 100 decline merkins
– 150 dips
– 200 step ups

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The 2 big questions

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WARMUP: mosey to the band stand after disclaiming- all exercises I/C – SSH, MNC, windmills, imperial and hillbilly walkers, merkins and planks.

THE THANG: two important questions – pax started by answering question 1 with the two words you want to be said in describing you in 2024.  After answering with the chalk, pax moseyed to the bus loop for 7’s. The exercises changed with each lap.

Mosey to the side lot for question 2 – “what will you do to make your answer to question 1 clear?”  Then pax took the hill and changed the mode of transportation every few light poles until the top was crested.

5 merkins at very light pole on the way back to COT.  Note: there were a lot of light poles.

MARY:  No time
ANNOUNCEMENTS: yes
COT: 5th core principle

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