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Bringing Sexy Back 😍

Date: 2023-10-03 AO: bagpipe Q: Eleanor PAX: Pilgrim, das_boot, Spitball, war_eagle, Cooter, Olaf, wildturkey, wingman, picasso FNGs: None COUNT: 10 WARMUP: >>10 Windmills >>10 Imperial Walkers >>10 Seal Squat Jacks >>10 4-Count Jumping Jacks 😉
THE THANG: >>Mosey to turf field thing >>5 minutes of X Marks the Spot sprints >>5 Round Circuit (6 Exercises 45 sec work | 15 sec rest) —-Merkins —-Side Planks —-Copenhagans (Bench dips) (I named them mid workout🤷🏽‍♂️) —-Side Planks —-Shuffle-Shuffle-Side Lunge —-Front Planks
– MARY: 90 sec planks
ANNOUNCEMENTS: Ultra 5K
COT: Praying for @Bratwurst FNG to commit and reconnect

Sweeping geese and climbing Paula Abdul’s ladder

Date: 2023-10-03 AO: swift Q: das_boot PAX: bratwurst, Wolverine, kirby, soft_pretzel, citgo, frasier, Gold Digger, das_boot FNGs: None COUNT: 8 What was he thinking?!?! Brat handed over to YHC the Q for Swift for October. Since Swift attendance has been sporadic at best this year, there is the promise of involving two of the things YHC has seen more of lately: middle school cross country and boot camps.
WARMUP: Head to the bull ring and add in a few new dynamic exercises from XC practice: quad hugs, quad pulls, side shuffle squat and sweep the goose. Plus some of the regulars.
THE THANG: In the style of a boot camp favorite Paula Abdul, we did a ladder at 10k and 5k pace around the ring, with mostly 200m recovery until we hit 800m distances and then recovered for 400m.
Ladder was: 200 / 200 400 / 200 600 / 400 800 / 600 1200 / 800
MOLESKINE: Five ran the main event, with Frasier and Gold Digger starting early on their own and Citgo doing his own separate thing.
The drive for the main event started out a bit spicy on the first 200 and then moderated a bit better after that. Brat did a great job of leading the way and getting a good recovery in. Soft Pretzel is bringing some heat and made a great pairing with Wolverine, while Kirby said he almost spilled Merlot for the first time — maybe next time!
YHC’s plan was a bit ambitious but the PAX are good sports and everyone made fine efforts and enjoyed the cooling temps.
ANNOUNCEMENTS: Homecoming Ultra, Chatterbox’s Indian food fundraiser
COT: Wrap up with the Bagpipe crew.

2 dudes and 1 ice cream place

Date: 2023-10-02 AO: _sob Q: Cheese Curd , Rudy PAX: Rudy FNGs: None COUNT: 2 WARMUP: run around the fountain THE THANG: Deconstructed burpees with a few loops and the real thing
Run to another fountain for Bulgarian split squats, dips and declines
Partner run around the building hand slap merkins, monkey humpers
Mosey to parking lot for 4 corners: Diamond, wide, standard and dive bomb- middle was 2 lunges and a Squat
Jog to the only 2 story building.
Triple nickel on stairs
Jog home for Mary
MARY: 5 mins of time wasting fun
ANNOUNCEMENTS: Midrift 5 k, blood drive
COT:I took use out

Pizza and Ice Cream

Date: 2023-10-02 AO: blakovery Q: retread PAX: bunker, fleetwood, frasier, gumbo, hairball, Dosey Doe, retread FNGs: None COUNT: 7 Lucky 7 Pax for the first Blakovery of October. A nearly perfect fall morning for the pizza route. Lots of turns on this one, requiring either navigation by watch or an excellent memory. Best of luck to Astro and Turkey Leg in Chicago on Sunday! Twelve days until Midriff’s Homecoming 5K extravaganza, still plenty of time left to sign up and/or donate.

Orange Day: Week 4 Day 1

Date: 2023-10-02 AO: swole Q: Nair PAX: Soul Glo, The Worm, Nair FNGs: None COUNT: 3 WARMUP:
– Side traddle hops (x20) – Imperial Walker (x10) – 5 swings each arm – Goblet squat stretch
THE THANG: Presses, rack squat, chin ups, single leg deadlift, merkins, renegade MARY: Sit ups (x20) BOAT
ANNOUNCEMENTS: Check Slack
COT: @nair

Olympus, party of 1

Date: 2023-09-30 AO: olympus Q: Pelosi PAX: Pelosi FNGs: None COUNT: 1 No conversation today, just a man and the moon in the parking lot. Like a solo road trip, just one long stream of consciousness with a good soundtrack. Briefly thought about joining the Rock but all they were doing was running and jumping, so nope. Ended up having a great workout on a beautiful morning. WARMUP: Flailing and jumping THE THANG: Ickey Shuffle spreadsheet. MARY: the Rock joined for the music ANNOUNCEMENTS: COT: w/the Rock

Cooler days

Date: 2023-09-30 AO: chicken-run Q: HazMat PAX: Astro (Kyle Kirchhoff), Danger Area, Odd Job, Sherpa, soft_pretzel, toolbag, turkey_leg, Kielbasa FNGs: None COUNT: 9
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

a bit of hill running

Date: 2023-09-30 AO: the-brave Q: fire_hazard PAX: wingman, Odd Job, soft_pretzel, Hippie FNGs: None COUNT: 5 WARMUP: Mosey North on Community House Blvd. Swing over to a parking lot for 20 SSH, 10 Windmills; 10 Merkins all IC. THE THANG: Head over to end haven elementary playground for the following circuit: 10 Pull ups Run over to the Farthest school entrance for 10 Big Boy Sit-ups. Run down the hill into the neighbor hood (about .5 miles down) for 10 burpees. head back out up the hill and back to the playground Repeat – we got 3 of these in. MARY: No time, we got back 1 min late. BUT did you see we got almost 6 miles. ANNOUNCEMENTS: Midriff has a running thing coming up – Donate and sign up. @wingman will pin this in the Mumble Chatter page. COT: Dear Lord Thanks for letting push our selves and each other help us do this for the rest of the day…… time for Panera.

Spelling Bee

Date: 2023-09-29 AO: centurion Q: wildturkey PAX: Preschool, Snuka, snowflake FNGs: None COUNT: 4
WARMUP: Side straddles Imperial Walkers Arm circles Stretching Mountain climbers Plank Jacks
THE THANG: Parking lot mobility w Carolina Dry Docks Box drill with progressive exercises spelling YHC F3 name.
MARY: Broga ANNOUNCEMENTS:
Blood drive Homecoming Ultra Oct 14 COT: 👆🤝🤩💪🦃🤘

Left Hand Makes an L

Date: 2023-09-29 AO: mountain-goat Q: Spammer PAX: Sherpa, retread, kilowatt, gullah, sledge, slim_fast, Spammer, lois, Pele FNGs: None COUNT: 9 WARMUP: warm-up to the corner of rounding run and rounding run for some dynamic stretching.
THE THANG: This route explores all the side roads off of Rounding Run, and is accomplished by starting clockwise down Rounding Run and following every left turn. When you approach a dead end, turn around and keep going until you can make another left. You eventually will end up back where you started at the corner of Rounding Run & Rounding Run.
MARY: ran back to launch to meet up with the walker crew
ANNOUNCEMENTS: YHC is on track to hit his annual mileage goal tomorrow @javarun. It’s been my pleasure to host Mountain Goat for the month of September.
COT: YHC

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