Category: Uncategorized

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Tabatas and Bad Math

DATE: 2023-01-09
AO: Horizon-Ao
Q: 3 mile
PAX: Magoo, Brown Bag, Disco, Kodiak, Mr Haand, SPINAL TAP, Purple Rain FNGs: Attache, Kombucha
COUNT: 12
WARMUP: SSH, michael phelps, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, fellowship lap
THE THANG: Tabata, 25 seconds exercise / 10 seconds rest; 5 sets, mosey to end line and back in between sets Squats, cinder blocks
Big boi Sit ups
Burpees
Flutter kicks
Kb swings
Shoulder taps
Lunges
Shoulder press
MARY:
ANNOUNCEMENTS: goRuck in march
COT: hold things light lightly. YHC struggles with putting a lot of pressure to get things done and get them done well. it’s helpful … to a point. upon reflection, a better way would be to relax a bit, trust in the universe that things would be okay. the results would likely be the same but we’d enjoy the ride a lot more. hoping that I/we can do this in the future.

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400 with Soarky

DATE: 2023-01-07
AO: Farm
Q: Sparky
PAX: Infinity, Matthew – Running Man
FNGs: Buzz
COUNT: 4
WARMUP: SSH, beet pickers, MP, surrenders, neck rolls, short Mozy THE THANG:
20 each

Mercans
Kneel shoulder press
Good mornings
Plank IC

Wide grip Mercans
Kneel arm circles
Good mornings
LBC

Rocking chair Mercans
Jump squats
Side lunges – low impact
Beach scissors

Diamond Mercans
Side squats
Broad jumps
Rosalitas

Mercans
Sumo squats
Grady corns
Planks

MARY: HIMS choice- flutter kicks, penguin March, slow LBC, stretches ANNOUNCEMENTS:
COT:
“Live simply so others may simply live. “
St Elizabeth Ann Seton

If you have a lot or maybe too much, be conscious of cutting back and pay it forward to those who might not have enough.

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Walking Like Egyptians

DATE: 2023-01-03
AO: Delphi
Q: I-Beam
PAX: Nano, Juneau, Ashe, K-Pop, Hoolihan, Dunder, Peanuts, Rocket, Hightower, Bluegrass, YNAB FNGs: None
COUNT: 12
WARMUP: SSHs, Arm Circles, Cherry Pickers, WMHs, Michael Phelps THE THANG:
PAX completed pairs of descending, then ascending reps for an inverted pyramid workout Round 1: Merkins/Big Boy Situps for 20/15/10/5/5/10/15/20 reps

Round 2: Squats/flutter kicks (In Cadence) 20/15/10/5/5/10/15/20 reps

Round 3: Bent Rows 20/15/10/5/5/10/20 reps & Mountain Climbers (in candence) 10/8/6/4/4/6/8/10

PAX moseyed to the wall for wall sits, passing the block down the line, and bear crawling to the end to await the passing block.

MARY: 25 count, in cadence, LBCs
ANNOUNCEMENTS: Sign up and prepare for Growruck ’23 in March COT: We aren’t promised tomorrow so make the most of your time today.

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IPC Modified + Frisbee

DATE: 2023-01-07
AO: Olympus
Q: CableGuy
PAX: citrus, Juneau, Hightower, YNAB, Rollingstone, Monk, Zeus, Pop Fly, Yard Sale, Ashe, Booking, Lazlo, Popeyes, Nano FNGs: Kittles, Semi
COUNT: 17
WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, Cherry Picker, WM Hayes, Down Dog, Fellowship Lap THE THANG:
Thang 1:
Form two teams. Work through the following as a team – first Pax to finish means the group can move to the next exercise. Wrinkle: we ran an emom timer with three burpees on the minute. Over 30 minutes we did 90 burpees: 50 Hand Release Merkins
100 Heels To Heaven
150 Body Weight Squats
200 Big Boy Situps
250 Lunge Steps (SC)

Thang 2:
Mosey down to the turnaround circle for 10 Shoulder Taps + 10 Mountain Climbers, in cadence, x 5 rounds

Thang 3:
Ultimate with integrated burpees and Mary exercises
MARY: Covered during Ultimate
ANNOUNCEMENTS: Go Ruck cometh
COT: Credit to Obadiah: We talk about new years resolutions, right? Some like them some don’t. Something I’ve been thinking about a lot is stop banging my head against the same old walls that don’t help me. This can be physical – like for me thinking I can keep running my way out of running injuries that never get better – and can also be mental and emotional, a dysfunctional fixation. I’m paraphrasing Obadiah here from a great COT he gave this week. If it doesn’t get you closer to the ones around you whom you love and value, and if you’re a man of faith getting you closer to your god, ask yourself do you have room for it or are you repeating the same actions and irrationally expecting different results?