Tag: fishstix

circles up

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WARMUP: run to stop light at entrance to Baxter and do monkey humpers and goofballs in-cadence until all traffic passes

THE THANG: Berkshire heights loops with 10 jump squats, 10 merkins, 10 LBCs every stop sign
All got 2 loops, some got 3

MARY: 13 American Hammers IC and 3 big boys

ANNOUNCEMENTS: lots of stuff – check newsletter

COT: yup

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Sloppy Sink

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8 men got better and wetter at the Kitchen Sink Wednesday morning. Here’s what we did.

– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Windmills (IC)
Sandbag march around school
– 10 Sandbag Bench (IC)
– 2 Minute Sandbag Wall Sits
– 10 Calf Raises (IC)
Bear Crawl Drags the length of the parking lot
– 10 Squats (IC)
– 10 Bent over Rows (IC)
– 10 Curls (IC)
Lunges Walk with sandbag
– 10 Overhead press (IC)
– 10 American Hammers (IC)
– 10 Manmakers
Loop the Lot
– 10 Plank Pulls Merkins
– 10 Big Boys (IC)
– 10 Flutters with a press (IC)
Long loop around the lot with Shuffle mixed in.

NMM
Two days later and I still hurt, Spidey’s sandbag has been laid to rest, and everything is still wet. I’d say that’s a successful sink workout.

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AKA meets BOP

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17 men showed up at The Stockade this morning for AKA Friday. Quick disclaimer and warm-ups consisted of SSHs, Windmills, Imperial Walkers, and Plank Stretches. Mosey around the parking lot for the main event, Board of Pain. Men have laughed, men have cried, but no man has ever completed all exercises within a 45-minute period.
Today, we would tackle the board as a two-man team, split the reps into two rounds. Once the team completed the exercise, we ran a lap. Exercises listed below:

Round 1

Burpees – 50
Calf Raises – 75
Ski Abs – 50
Merkins – 50
Deep Squats – 50
LBCs – 100
Carolina Dry Docks – 50
Russian Twists – 50
Mac Tar Jai– 50
Jump Squats – 50
Mountain Climbers – 50
Shoulder Raises – 100
Mary Catherines – 50
Hello Dolly – 100
Wide Arm Merkins – 50
Squat Jacks – 50
Flutters– 50
Burpees – 50

Round 2

Repeat Round 1

Some of the team made it to the second round complaining about the burpee count. Farthest team made it to Ski Abs. Great work men!

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Play time is over

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WARMUP: it’s sweep the leg. We did a burpee ladder instead on way to school drive. Starting with 1 worked our way up to 5 then back down performing the burpees at each light pole on way down Dave gibson, we also stopped every so often to perform exercises IC waiting for 6

THE THANG: short version of longest mile with using light poles, lunge walk to 1st pole, then bear crawl to 2nd then crab walk to 3rd.
We all picked up 6 before moseying to back of school by bottom of hill where YHC did not provide very clear instructions at start so had to run around and update pax as we went. but we started 11s with HR Merkins (10) and BombJacks (1) at last pole top of hill. Plan was to drop a pole each lap so it would get progressively shorter think the gazelles got up to round 6 or 7 but we still ran out of time, and a couple PAX got back a min or two late

MARY: no time
ANNOUNCEMENTS: Christmas party, lots of Saturday CSAUPS coming up, PnP tomorrow, HIM camp. We named hashbrowns

COT: yep!

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The dog ate my homework.

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WARMUP: mosey 1/2 mile to golf course parking lot. 15 ssh, 15 mtn. Climbers, 15 lbc.
THE THANG: 10 burpees, 20 alternating jump squats, 30 cdd, 40 squat jumps, 50 merkins run lap in between exercises 50 squats, 40 flutter kicks, 30 lunges, 20 of something, 10 burpees hand off to shady run 1/2 mile back to start point. 7s on the narlyist hill in tega cay jump squats and partner plank merkins. Mosey to playground 10 merkins 20 pulls, 30 step ups. Run and repeat. Finish with Mary.
MARY:
ANNOUNCEMENTS: newsletter says it all. If you don’t get it get yourself on the list to start.
COT: prayers for Ms, 2.0s and unspoken.

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Pendulums with absolution

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WARMUP: IC exercises and stretches, wall sits, bearcrawl, crabwalks, oh my
THE THANG: 11’s pendulum with squats and monkey humpers at tops and 5 absolutions in the middle each time you pass
MARY: 10 IC American hammers
ANNOUNCEMENTS: free suicide prevention class, jaeger, amramp for autism
COT: yes

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Groin Stretch

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WARMUP: mosey to bank parking lot for SSH, WindMill, Peach Pickers, Imperial Walkers, groin stretch in cadence.
THE THANG: Mosey to 1st Baptist for Dora
– 100 Merkens mode of transportation bear crawl.
– 150 Big Boys mode of transportation bear crawl
Mosey to Monroe St Hills for Pendulum
– 10 burpees at top
– 20 LBCs at bottom
– 10 squats at top.
– Times and repeat
MARY: box cutters till 6
ANNOUNCEMENTS: bethel, canolli run, Rock Hill Anniversary, HIM Camp.
COT: what happens in COT stays in COT

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A brick workout broke out in the midst of a Shield Lock discussion

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WARMUP: Took a lap around the COT parking lot performing karaoke, buttkickers, and highknees. Circled up close to my vehicle because we needed to grab some bricks. But, before each man grabbed his source of pain we performed 10xSSHinCadence, 10xWMinCadence, 10xCPsinCadence, 10xMNCsinCadence, and 10xMerkinsinCadence. Short mosey to the vehicle, popped open the tailgate, and everybody grabbed some bricks.
THE THANG: COT parking lot is marked as a football field. Started at the goal line and lunged walk to the 50yard line. Every time PAX went down into their lunge they were asked to perform a lateral raise with the bricks. We stopped every 10 yards and executed 10 Burpees.

Next, we moseyed to a nearby grassy area. Time for a Jack Web of pain. 1 Merkin – 4 OCs w/ bricks. We definitely felt the pain by the time we made it to 10 Merkins – 40 OCs w/ bricks.

Moseyed back to the 50yard line. Ask the PAX to reverse lunge walk back to the goal line. Every time the PAX went down in to their lunge they performed a front raise with the bricks. We stopped every 10yards to perform 10 BombJacks with the bricks.

Didn’t need to travel far for the next Jack Web of pain. PAX circled up and we started with 1 Squat – 4 LowSquatPulses. While pulsing PAX were asked to hold their bricks in a front raised position. Legs & shoulders were burning by the time we made it to 10 Squats – 40 LowSquatPulses. A lot of funny commentary regarding everyone’s pulsing technique and pulsing speed ( apparently I’m a slow pulser ).

Last, but not least, asked the PAX to lie down on their bellies for some Superman Poses. We held each pose for a 10 count by YHC ( apparently, I’m also a slow counter, blame it on my Southern upbringing ). 1st pose was arms straight out with bricks in hand and legs together, 2nd pose was arms in field goal position and legs spread slightly apart, 3rd pose was arms in airplane position with legs spread shoulder width apart, and 4th pose was arms in parachute position with legs spread wide apart. Performed 2 sets of each pose.
MARY: Had time for 15xAlternating Single Leg V-Ups and 30x Touch your toes crunches, of course, all exercises performed with bricks.
ANNOUNCEMENTS: Bethel Men’s Shelter serve tonight, the upcoming Jager CSAUP ( can’t wait for this one ), Rock Region’s 10 year anniversary, and a few others that I’ve failed to remember.
COT: ShowtoKnow

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AO The Fort Shovel Flag Handoff

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WARMUP: Motivators, Windmills, Cherry Pickers
THE THANG:
1. 1 round at the stage: Partner 1 bear crawl to playground and mosey back while partner 2 cycles through 10x burpees & 10x donkey kicks. Switch.
2. Crawl bear up Massey St & 10x burpees at the bottom. Al Gore for the 6.
3. Mosey to the Print Shop. 10x Pull-ups
JWOW:Dora @ Fort Mill Church of God
1. 100x Merkins
2. 200x Heels to Heaven
3. 300x Squats
4. Mosey back to COT
MARY: Included
ANNOUNCEMENTS: HIM Camp, Newsletter
COT: Surviving children of domestic tragedy

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