BBBC | Pre-Blast | Running | The Distillery | WeFoCo
BBBC
The routes for this week. Walk,run,ruck,ride. Launch from TheDistillery. 3 https://www.mapmyrun.com/routes/view/3423157318 5 https://www.mapmyrun.com/routes/view/3423169438
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TheDistillery
Distillery Warm up: SSH, IST, Abe Vagoda, Whirly w/clap, Arm Swirly F/B, Seal Clap, Overhead Clap, Standing Hamstring Stretch Left over Right and Right over Left for a 10 count. Mosey to shelter behind school. The old still site. Grab bricks. The Thing: R leg step ups, Irkins, L leg step ups, dips. Move to…
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BBBC or BBCC
4 WeFoCo regulars. 1 pax had to be coerced into showing up. 1 pax showed up in flip flops. 1 pax texted and said he would be late. 1 pax was having stomach pains and decided a run was not in the best interest. 2 decided to stretch for 5 minutes (to at least do…
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BBBC
Routes for BBBC. If it’s a wash out no worries,we’ll Tabata under the shelter. Meet at TheDistillery AO, Clemmons First Baptist Church. 3 https://www.mapmyrun.com/routes/view/3423157318 5 https://www.mapmyrun.com/routes/view/3423169438
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Parliament
Warmup: SSH, Arm Swirly F/B, Whirly W/clap, Abe Vagoda, Bent Body Trunk Twist, Overhead Claps, Seal Claps, Standing Hamstring Stretsh L over R and R over L. Mosey to block and choose one of your liking. John Cusack to basketball court behind school. Set blocks to the side. Line up for 11’s end line to…
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BBBC
3 pax for 3.2, 3 pax for 3.9, 3 pax for 6, 2 pax walked their own route and didn’t get lost this time. The Thang: https://www.mapmyrun.com/routes/view/2670523993 TBT 2.83 R Sadalia L Knob Hill L Elm Hill L Brookstone L Springfield Farm R Knob Hill R Sadalia L Lew/Clem https://www.mapmyrun.com/routes/view/2670533779 TBT 3.28 R Sadalia L…
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V Parliament
Warm up: All IC X 15. SSH, IST, Whirly w/clap, Abe Vagodas, Squats, Plano Jacks, Arm Swirly F, hold, B, hold, Overhead Claps, hold, Seal Claps, recover. Standing hamstring stretch R foot over L for a 10 count, switch, recover. The Thang: Grab a block or kettle bell and find a bench or something similar…
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PARLIAMENT
Warm up: SSH, Steve Earls, Arm Swirly F/B, Overhead Claps, Seal Claps, Moroccan Night Club, Peter Parker, Whirly w/clap. Slow mosey/ walk to wall for Wall sit with 10 Jack Reachers working our way from one end to the other. 10 Mike Tyson’s. 15 Rebound Drills. Balls to the Wall for a 10 count Slow…
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VI
Warm up: SSH, IST, Arm Swirly F/B, Seal Clap, Overhead Clap,Moroccan Night Club, Arm stretches, standing hamstring stretch. The Thang: Mosey long way around track to lighted area. Partner up for Dora. 100 hand release merkins, 200 monkey humpers, 300 LBC’s. Mosey long way to shelter. 2 rounds of 15 reps OYO. L leg step…
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TheDistillery
Warm up: SSH, Whirly w/clap, Abe Vigoda, Arm Swirly F/B Tabata 1 min on of called exercise, 30 sec. off. Full body workout from legs to abs to arms. Blocks were used. Announcements: BBBC launch from Clemmons West pool. Prayers: The usual for injured pax and those expecting 2.0’s. Littlehouse son. Those deployed. New…
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Day after CFP Championship
Rain was in the forecast so I had planned on Tabata. However it wasn’t raining at 05:30 so I turned the music on anyway and we warmed up as usual. Playlist was provided by Spotify and was a One Hit Wonder playlist. SSH, Whirly w/clap, Abe Vigoda, Arm swirly F/B, Seal Clap, Overhead Clap, Moroccan…
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TheDistillery
No gifts or cuddles were given this morning as previously stated by Whirly. YHC received a text last night from Whirly that he was taking his M to the ER and would probably not be able to make his Q. He was rightfully excused from duties. 5 Dollar was a HC early in the week…