Category: Uncategorized
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The Blue Sky Method of Fitness Acceleration
Date: 06.03.23 AO: southpaw Conditions: 75 degrees F, blue sky, without a cloud Pax: Boucher, Flo, Nurse Jackie Q: Paycheck Count: 4 Warmup: • Side Straddle Hops x 20, in cadence (IC) • Windmills x 10, IC • POW Squats (hands behind head) • High Plank • Shoulder Taps x 10, IC • Hand Release…
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Paycheck Parkour- Diamond and Picnic Style
Date: Saturday , 03/11/23 AO: scrooge PAX: Cinnamon, Green Egg, Thriller RESPECT TClaps to Pre- Runners: SpeedWalker and one other Q: Paycheck Total: 4 Conditions: Cool, Spring-like, blue skies. Warm-Up: Disclaimer Give yourself a round of applause for showing up to Accelerate your fitness and fortitude…. In Cadence (IC): • foward claps x10 • Slow…
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Semi-Murph
Date: 5/31/2023 AO: scrooge Pax: Belding, Big Worm, Big Hurt, Pinto, Govna, Thriller FNGs: 0 Q: Kimchi Total: 7 Conditions: 62 degrees with an overcast Warmup Stretches Arm Rotations IC 10x Thru the Tunnel IC 10x Imperial Walkers IC 10x SSH IC 10x Mosey to church playground The Thang: Semi Murph – 100 Pull-ups, 150…
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Football
Date: 05/27/2023 AO: southpaw PAX: Green Egg, Paycheck, Boucher FNGs: 0 Q: Boucher Total: 3 Conditions: Cool, Gloomy, Rainy Warm-Up: SSH x25 IC Mosey to Track MERKINS X10 IC MOSEY 1 lap The Thang: 5 Lanes: Lane 1 – Run lap (pacer) – if more than 2 min then penalty Lane 2 – Merkins Lane…
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Blocks Overhead
Date: 05/27/2023 AO: scrooge PAX: BrownSugar, Big Worm, Bionic, Belding, Thriller FNGs: 0 Q: Gov’na Total: 6 Conditions: 48F and raining. Not your usual weather for Memorial Day Weekend Warm-Up: SSH IC 20 Forward Claps IC – 10 Overhead Claps IC – 10 TTT IC – 10 Merkins IC – 10 Squat OYO – 15…
F3 Florence 