Tag: Black Box

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Iron Resolve

AO: titan
Q: Chunks
PAX: Hipster, Choo Choo, Black Lung, GameStop, Spinal Tap, Young and Restless, Pep, Old Maid, Black Box
FNGs: 1 Black Box
COUNT: 10
CONDITIONS: Cool and Crisp – False Fall

WARMUP:
20 Burpees – 5 at a time
Mosey to the Coupon Hiding place

THE THANG:
Circuit 1:
Round 1 (20 Reps)
– Squat Thrusters
– Bent over Rows
– Merkins on Block
– Block Swings
Round 2 (15 Reps)
Round 3 (10 Reps)
Round 4 (5 Reps)

Circuit 2:
Round 1 (20 Reps)
– Flutters holding block over head
– BB Situps
– Plank Block Pull throughs
Round 2 (15 Reps)
Round 3 (10 Reps)
Round 4 (5 Reps)

Circuit 3
Round 1 (20 Reps)
– Step Up
– Squats
Round 2 (15 Reps)
Round 3 (10 Reps)
Round 4 (5 Reps)

Mosey back to StartEx
10 Burpees
MOLESKINE: F3 is a gift to be given away. Now is the perfect time with perfect weather. Think of those guys that would benefit from this. Don’t be shy, just do it.

ANNOUNCEMENTS:

CSAUP 50 – Friday Night
31 on 31 – 31 Mile Ruck October 24th overnight. Talk to Choo Choo

COT: Prayers for the Families in MN. Happened after our workout, but keep them in your prayers.

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Italo-Turkish Aerial Bombing Campaign

AO: thebuffalo
Q: greyalbum
PAX: Giving Tree, Hot Route, Ultratecht, Daylight, Goose, Black box
FNGs: None
COUNT: 6
CONDITIONS: Crisp, breezy

WARMUP:

Mosey to picnic shelter
WMH
Imperial Walkers
LBAC
Cherry Pickers
Overhead Press

THE THANG:

Merkins 20
Shoulder Taps 20
Dips 20

1 min dead hang

Bear crawls around the circle
Decline Merkin 20
Plank hold 30 seconds

1 min dead hang

Plank ups 20
Wide merkins 20
Incline merking 20

1 min dead hang

Mosey to waterfront

Step ups 20
Split squats 20
Step ups 20

Up/Down Steps with lunges

Mosey back to startex

ANNOUNCEMENTS: Tree planting tomorrow

COT:
Loving those struggling with addiction
Family health
Election/Peace

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The Head and the Heart

AO: thebuffalo
Q: 40 Minutes
PAX: The Bobs, Ultratecht, Daylight, Goose, Black Box
FNGs: None
COUNT: 6
CONDITIONS: Perfect

WARMUP: Mosey

THE THANG:
#1 Wim Hof breathing exercise by the lake
#2 Nordic 4×4 up the hill (only got to 2×2)

ANNOUNCEMENTS:
– Fridays by the river

COT:
– Prayers for health of families
– Prayers for families impacted by the hurricane

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Peace Up, A Town Down

AO: thebuffalo
Q: Hipster
PAX: The Bobs, Hot Route, Ultratecht, Strutter, greyalbum, Goose, Black Box
FNGs: None
COUNT: 8
CONDITIONS: Pristine Pre-Fall

WARMUP: WOR in parking lot

THE THANG:

Mosey to golf course parking lot, stopping for burpees along the way

At the parking lot – burp ‘n’ murk pyramid to 10

Mosey to #10, 2 down and backs to the culvert

Mosey back to greenway, stops for burpees and leg sets on the way

Greenway – walking lunges back to startex, with stops for monkey humpers

Mosey to playground, 7 minutes of mary (dealer’s choice)

MOLESKINE: The golf course hill ain’t no joke.

ANNOUNCEMENTS: Fridays by the River tonight (Shelby Park), Walk for Apraxia Saturday (Cornelia Fort)

COT: TAPs for Goose’s cousin, Black Box’s kiddo, Hot Route’s sanity