Tag: Hambone

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Team Work Makes the Dream Work

AO: the-castle
Q: Steely
PAX: hambone, Butterfingers, Chunks, Cross-stitch, Steely, Shy-Guy
FNGs: None
COUNT: 6
CONDITIONS: COLD! Sub zero temperatures.

WARMUP:
25 IC Side Straddle Hops
10 IC Burpees

THE THANG:
Mosey to the High School Football Field(0.40mile)
Partner up and grab a coupon for each team. All PAX lined the sideline in their teams.
While one team member conducted the exercise the other ran sideline to sideline and the entire PAX waited in the squat or plank position until everyone returned.
First exercise curls, second exercise squats, third exercise overhead press; all with coupon. Then the coupon was carried by the runner, first front rack carry, second shoulder carry switching shoulders at the other side and third overhead carry; all while the partner did Merikans, WWIs and Burpees.
Next we conducted a sprinted race to the other sideline and back. The PAX was tricked with saying the last person had to do ten burpees but we all did the burpees together. 40 flutter kicks and a Lap around the track. Started over the exercise with the first three exercises.
Mosied back to the park, finished with some hangs and dips.

MOLESKINE: Burpees suck after a sprint!

ANNOUNCEMENTS:

COT: Shy-Guy’s M is expecting their second child any day now. Prayers for Strutters MIL.

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RELAY

AO: iron-giant
Q: Steely
PAX: hambone, Butterfingers
FNGs: None
COUNT: 3
CONDITIONS: Foggy

WARMUP:
25 IC Side Strattle Hops
10 Arm Circles forward
10 Arm Circles reveres
10 Merikans
Mosey

THE THANG:
Spread out even distances down the parking lot.

Each PAX had the privilege of choosing their exercise.

The PAX at the start began with ten reps of selected exercise and then ran and tagged the next PAX where he took over that exercise we continued this rotating exercises and completed three rounds before heading for a mosey to the pavilion where we performed 10 count hangs three times then 5 count hangs with legs elevated twice and 10 IC dips. Mosied back to the flag, finished with some abs.

MOLESKINE:

ANNOUNCEMENTS:
Have a Happy and blessed Thanksgiving

COT:

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Stonewall Runnaz to Fort Negley

AO: stonewall
Q: Cowboy
PAX: Black Lung, Juicy J, Cal Worthington, Cowboy, hambone, moneyshot, Michelin Man, Right Said
FNGs: None
COUNT: 8+
CONDITIONS: Cool

WARMUP: light upper groin stretch

THE THANG: 6+ miles to the Negley

MOLESKINE: prayer to finish

ANNOUNCEMENTS:

COT:

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SURPRISE – CO Q

AO: bomber
Q: Chunks , Hair Band
PAX: Tim the Toolman, Puzzlah, hambone, Pep, Strutter, Papa Bear, CubCadet, DintyMoore, Firefox
FNGs: None
COUNT: 11
CONDITIONS: Warm

WARMUP: SSH and some other non sense lead by Hair Band

THE THANG:

SURPRISE CO Q.

Hairband took the first half. Took us to the hill for burpee hill repeats.

Mosey to the playground for
5 Pullups
10 Perfect Merkins
20 Split Squats
30 big boy situps
Mosey around the community center

A couple rounds then mosey to upper parking lot

Boo boo bear crawls switching legs after 3 parking spaces then run to first island.

Mosey to the far island.

95% of men over the age of 35 will never sprint again. Not today Satan. Sprint to the end of the parking lot.

Mosey to startex for some Ab work to finish.

CubCadet loved the surprise Co Q idea. :joy: A surprise Co-Q will return.

MOLESKINE:

ANNOUNCEMENTS: Check Slack

COT: Everyone shared a moment of gratitude.

Thanks Firefox for the ask and Hair Band for joining me. Always an honor to lead the most respected AO.

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Return of the Sharknado

AO: the-castle
Q: Strutter
PAX: hambone, Chunks, Crawlspace, Dilbert, Butterfingers, Fabuloso, Pep, Strutter, Space Baby, Kevin
FNGs: 1 Kevin
COUNT: 10
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Pain Pyramid

AO: iron-giant
Q: Steely
PAX: hambone, Butterfingers
FNGs: None
COUNT: 3
CONDITIONS: Cold!! 42

WARMUP:
Mosey around the lot
20 Side Stratton hops IC
10 Arm Circles Forward and Reverse IC
Willie Mays Hays OYO
Good Mornings OYO

THE THANG:
Round One:
1st guy runs to the crosswalk and performs 5 Burpees
2nd guy does weighted overhead press
3rd guy does weighted curls
Rotate until all three have completed each exercise
Round Two:
1st guy runs to the crosswalk, 5 burpees; then to the stop sign and 10 squats, returning in reverse order
2nd guy weighted standing rows
3rd guy weighted deadlifts
Rotate until all three have completed each exercise
Round three:
1st guy runs to the crosswalk, 5 burpees; then to the stop sign 10 squats; and then to the end of the lot for 20 Merikans. Returns in the reverse order.
2nd guy weighted squats repeated until runner returns
3rd guy weighted tricep extensions
Rotate until all three have completed each exercise
Completed two more rounds following the reverse order of the runner and weighted exercises

After we have complete our pyramid of pain we moseyed over to the park benches
10 step ups on each leg OYO
10 pull ups OYO
10 dips OYO

Moseyed back to the start
20 flutter kicks IC
10 count IC Superman’s
Abdominal stretch

MOLESKINE:

ANNOUNCEMENTS:

COT:

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the Filthy Fifty

AO: bomber
Q: Strutter
PAX: Chunks, Papa Bear, Tim the Toolman, hambone, Sherlock, SalPal, Strutter
FNGs: None
COUNT: 7
CONDITIONS: middle 50’s

WARMUP:
20 IC SSH
15 IC IW
Mosey to upper parking lot.

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Just another Dora

AO: the-castle
Q: Pep
PAX: Anthony Wade, Butterfingers, hambone
FNGs: None
COUNT: 4
CONDITIONS:
Cool and comfortable (hambone wore ski hat)

WARMUP:
Imperial walkers
Willie mays hays
Good mornings

THE THANG:
Run the greenway with stops for merkins, iron mikes, windshield wiper

Dora
100: dips
200: fire hydrants
300: big boy sit-ups

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Whistle Stop Tour

AO: the-castle
Q: Barney , Chunks
PAX: Steely, Brown Slip, Pep, Strutter, Mr. Pancake, hambone, Anthony, Bobby, Jason
FNGs: 3 Anthony, Bobby, Jason
COUNT: 11
CONDITIONS: Perfect

WARMUP: Burpee Apocalypse. Mosey by the pond to parking lot, commence burpee apocalypse starting at 10, down to 1, led by Chunks.

THE THANG: Q turned over to Barney, counted 1s & 2s. 100 merkins, 200 WW1, 300 squats, interrupted by 5 whistle stops of 5 burpees each. While one PAX is working, other is running up the hill to stop sign and back. Upon completion we did a mosey back to shovel and finished with 20 flutter kicks and a stargaze.

MOLESKINE:

ANNOUNCEMENTS: upcoming Bourbon Chase.

COT: fall break travel.

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The Hazel Path beatdown.

AO: the-castle
Q: Strutter
PAX: Barney, hambone, Lackey Simons, Brown Slip, Strutter, Steely, My Pleasure, Butterfingers, Johnsonville
FNGs: 2 Butterfingers, Johnsonville
COUNT: 10
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT: