2 dudes and 1 ice cream place

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

I want to ride my bicycle…

Date: 2023-09-28 AO: nightmare-on-elm Q: lex_luthor PAX: Hawkeye, wildturkey, Eleanor, wingman, Hoffa FNGs: None COUNT: 6 YHC rolled up to NoE with no time to spare. The crew was ready to go as I pulled some gear from the car and grabbed a bicycle off the rack. And off we went There were 7 exercises performed with the timer being a bike lap to the Harris Teeter and back. Exercises -Bicycle ride – lap to Harris Teeter – timer for the rest of the work -Thrusters – 25 lb db’s -KB swing – 35 lb kb -Jump rope -Step Up or Box Jump -Freddy Mercury
The boys were able to complete 3 full rounds as well as some impromptu Mary.

👻 Ghost Bangers Blast! – Shield AO 9.28.2023 👻

Date: 2023-09-28 AO: shield Q: tagalong PAX: Carny, Spitball, Cooter2, Bombay, picasso, Blackbeard FNGs: None COUNT: 7 👻 Ghost Bangers Blast! – Shield AO 9.28.2023 👻
Who you gonna call? Ghost Bangers! 🚫👻 This morning, the AO Shield was buzzing with 7 spirited PAX, ready to bust out an intense 45-minute HIIT workout with a twist of cheeky mumblechatter about “Ghost Bangers”! Let’s see what each of our daring Ghost Bangers brought to the table:
1. @spitball – Spitball was bustin’ those Jump Squats like a pro, making all the ghostly ladies blush! His lunges were so deep, even the spirits were feeling the burn! 🔥💪
2. @carny – Carny slayed the Tarantulas, moving so swiftly and sharply, it was like he was dancing with the ghosts! The phantoms didn’t stand a chance! 🕷️💃
3. @cooter2 – Cooter2 crawled forward and backward, leaving no ghost unturned! His bear crawls were so smooth, the spirits were sliding away! 🐻👻
4. @bombay – Bombay held the Side Plank like a rock, making the ghosts swoon! His stability was unmatchable, and the spirits were left in awe! 💪🏔️
5. @picasso – Picasso painted the ground with his Wide Grip Push-Ups, leaving a masterpiece that even the ghosts admired! Each rep was a stroke of genius! 🎨💥
6. @blackbeard – Blackbeard sailed through the Single-Leg Deadlifts, stealing the hearts of the ghostly maidens! His pirate moves were irresistible! 🏴‍☠️❤️
For the PAX who missed out, here’s the sizzling workout that heated up the Shield this morning:
LOWER BODY – Superset 1 – Jump Squats: 15 reps – Lunges in place: 15 reps (each leg) – Broad Jumps: 15 reps – 3 sets with a short jog in between sets
– Superset 2 – Tarantulas (Jump Lunge x2 + Squat): 15 reps – Single-Leg Deadlifts (bodyweight): 15 reps (each leg) – ½ Burpees (no push up): 15 reps – 3 sets with a short jog in between sets
UPPER BODY – Superset 1 – Carolina Dry Docks: 15 reps – Bear Crawls/Backward Bear Crawls (parking stop and back) – Wide Grip Push-Ups: 15 reps – 3 sets with a short jog in between sets
– Superset 2 – Side Plank: Hold for 45 seconds each side – Shoulder Taps: 15 reps (each side) – Bench Dips (on parking stop): 15 reps – 3 sets with a short jog in between sets
Keep bustin’ and stay spirited, Ghost Bangers! Remember, it’s all in good fun! 👻💥

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