Tag: Sandlapper (David Suggs)

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Simple and Complex movements

AO: thebuffalo
Q: DintyMoore
PAX: Hot Route, Ultratecht, greyalbum, Daylight, Sandlapper (David Suggs), Giving Tree
FNGs: None
COUNT: 7
CONDITIONS: Thick

WARMUP:
Simple Movements
shoulder routine, wall sit challenge, high/low plank hold

THE THANG:
Complex Movements
2 rounds x 20 reps
1. Merkin —> Downward Dog —> DryDocks
2. Crunchy Frogs —> American Hammers —> Flutter Kicks
3. Squats —> Single Leg DL —> Single Leg Line Hop
4. Alabama PDs —> V-Ups —> Heel Touches
5. Shoulder Taps —> Incline xMerkins —> Mtn Climbers

MOLESKINE:
A hamstring injury altered my original plan for this Q but made the best of limited mobility

ANNOUNCEMENTS:
Take advantage of an opportunity to visit another AO as part of gullivers-travels-challenge with extra encouragement to visit thestronghold with accountability partners.

COT:

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Gauntlet

AO: thebuffalo
Q: greyalbum
PAX: Giving Tree, Sandlapper (David Suggs), @baconator, @duplex, @sweetnlow
FNGs: None
COUNT: 5
Warmup:

Mosey
SSH
Seal Claps
Overhead press
LBAC
Runner’s Stretch
WMH

The Thang:

11’s on Long Ave Hill
Merkins/Squats

Ab Work
LBC
Crunchy Frogs
American Hammers
Flutter Kicks
Plank
Side Planks

Coupon Work on Bball court
Overhead Press Waterfall 10-1
AMRAP Rows, Curls, Chest Press

MARY

TAPS:
Sobriety, Adoption, Birthday

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New Shoes

AO: thebuffalo
Q: Michelin Man
PAX: greyalbum, Sandlapper (David Suggs), Double Bass, Ultratecht, 40 Minutes, Splitter
FNGs: None
COUNT: 7
CONDITIONS: Climate Change

WARMUP: None

THE THANG:

1. We ran 1/2 mile out and then 1/2 mile back. We then did a set of PDICOs – 5 Pullup / 10 Dips / 15 IYTs / 20 Carolina Dry Docks / 25 Overhead Press
2. We did that again.
3. We did that again.

MARY: Solid Mary.

ANNOUNCEMENTS: Many given. I’ll note the announcements are in the thoughtfully crafted pre-blast on the #f3-nashville-general channel each week.

COT: Many given. Of note, Ultratecht was really into his colonoscopy and suggested we all get one too.

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Gimme Shelter

AO: thebuffalo
Q: greyalbum
PAX: Giving Tree, Hot Route, Sandlapper (David Suggs), Ultratecht, The Bobs
FNGs: None
COUNT: 5
CONDITIONS: Rainy, 40s

WARMUP:

Mosey to grab coupons
Mosey down the hill
Warmup
SSH
10 L&S Merkin
Good mornings
WMH
LBAC

THE THANG:

At Picnic Shelter

Incline Merkin 20
Step ups 20
Bulgarian Split squats 20
Peoples Chair 1 min

Decline Merkin 20
Squats 40
Overhead press 40
Burpee 10

Swings 20
Curls 40
Skull crusher 40

WW1 40
40 LBC
Plank 1 min
Side planks 1 min

Step ups 20
Decline Merkin 10
Dips 10
Burpee 10

Travel back up the hill

MARY:

ANNOUNCEMENTS:

COT: