Author: Oz

Bushwood

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  • When: 05/27/20
  • QIC: Oz
  • The Pax: Kevorkian, Bitcoin, Unicorn, Faulkner, Plan B, II Fingers, Lil Wayne, Winthorpe, Peeping Tom, Black Dog, Ingrown, Double Dipper, Pyro, Father Mulcahy, Oz


Warm-Up

  • SSH
  • Sun gods forwards/backwards
  • Windmills
  • Leg stretches

Thang

Bear Craw Circle of Fire – Mucho Chesto 

  • Bear Craw until Q calls halt, then plank, then Merkins x10, then plank, then repeat with
    • Diamond Merkins x10
    • Werkins x10
    • Crucible Merkins x10
    • Stagger Left Merkins x10
    • Stagger Right Merkins x10
    • Merkins AYG

Bruce Lee

  • American Hammer x20  x 2 sets
  • Leg Lifts x15  x2 sets
  • LBC x20  x2 sets
  • Heel Touches x10  x 2 sets
  • Crunchy Frog x15 x 2 sets
  • 100s

Legorama 

  • Pistol Squats while partner Bernie Sanders up hill and forwards down hill x2 – finish in Air Chair
  • Toe Squats while partner Bernie Sanders up hill and forwards down hill x2 – finish in Al Gore
  • Hydraulic Squats while partner Bernie Sanders up hill and forwards down hill x2 – finish Side Straddle Hops
  • Copper Head Squats  while partner Bernie Sanders up hill and forwards down hill x2 – finish in Goof Ball
  • Rinse and Repeat

Counted, named and prayed.

Fartlek

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  • When: 05/25/20
  • QIC: Qz
  • The Pax: True North, II Fingers, Plan B, Faulkner, Unicorn, Double Dipper, Qz


Snake Snake run to Garber by way of CC, CC, Greenwood and Fairway.  Warm up with Sun gods, Windmills, Leg Stretches. Ran two sides of parking lot, hard run third, and mosey fourth.  One chest or leg exercise at end of lap and repeat x13. Snake run back the way we came for Mary with American Hammers, Leg Raises, LBCs, Heel Touches.  Then counted, named and prayed.

Laps

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  • When: 05/18/20
  • QIC: Oz
  • The Pax: Plan B, II Fingers, Double Dipper, Oz


4 did laps around the covered area track. 1 lap – Sun gods; 2 laps – Windmills; 3 laps – Leg Stretches: 4 laps – Merkins;….11 laps.  Counted, named, prayed.

Heavy Stuff

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  • When: 05/06/20
  • QIC: Oz
  • The Pax: Double Dipper, Plan B, Oz


While the slated Q was possibly wandering the Back 9 in the Heavy Stuff, 3 of us took shelter and did sets of alternating upper body, leg and ab exercises with 3 laps around the covered area “track” in between sets.  Then we counted, named and prayed the Lord’s Prayer in honor of Peeping Tom.

Big Loop

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  • When: 04/27/20
  • QIC: Oz
  • The Pax: Kevorkian, Peeping Tom, Plan B, II Fingers, Oz


We ran the Big Loop using standard F3 variations and stops along the way for chest, leg and ab work.  Then we counted, named and prayed.

Bushwood

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  • When: 04/08/20
  • QIC: Oz
  • The Pax: Double Dipper, Cuddy, Peeping Tom, Black Dog, 420, 210, Plan B, Stick Built, Winthorpe, Oz


Warm up with SSH, Sun gods, Windmills and Leg Stretches.  Then “COVID Laps” (left of club, down hill, Burnie up, finish Blue Hawaiian) with increasing down/Burnie 1,2…6 during each lap.  After each lap progressive B.L.I.M.P.S. (Burpies; Burpies, Lunges…)  Finished with Merkin Yoga.  Then counted, named, prayed.