Hitting the Cycle

2024-12-16Leave a comment

QIC: Crystal Lake
When: 12/16/2024
Pax: Boogie Nights, Crystal Lake, Joe Lyons (F3 Long Duck), Kermit, Rebound, Tesh
Posted In: The Armory

WARMUP:
Windmills
Moroccan nightclubs
Cherry pickers
Hillbilly walkers
Imperial walkers

Mosey, Merkins on curb, mosey

THE THANG:
Hitting for the Cycle
On 4 lightposts:
– 20 UHaul in cadence (1 straight chest press parallel to ground, 2 back to chest, 3 incline chest press in a 45 degree angle, 4 back to chest), MOT lunge walk
– 20 American hammers in cadence, MOT rifle carry
– 20 curls in cadence, MOT murder bunnies
– 15 man makers in cadence, MOT around the world

Cycle 2:
Monkey humping goblet squat in cadence
Skull crusher in cadence
Flutters with kettlebell press in cadence
2-hand upright row in cadence (bell gripped at waste level and bring up to chin)

Cycle 3:
Goblet squat
Halos
Single leg deadlift
Overhead press

MARY:
ANNOUNCEMENTS:
COT:
Mental health
Stress/anxiety around the holidays

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The Burden

2024-12-15Leave a comment

QIC: Saw Dust
When: 12/10/2024
Pax: Bass-o-matic, Fogerty, oldbay, Saw Dust
Posted In: The Ballroom

WARMUP: Side Straddle Hops, rear lunge, forward lunge, Wind Mills
THE THANG: One Pax WORKED with a 25 Pound Plate, other pax, ran, slid, and Nured 200 meters while doing a 10 count exercise at each end. Rotated pax every 200 meters. 4 rounds
MARY: Same as warm up, but with long slow stretching of hams, adductors, chest, and triceps
ANNOUNCEMENTS: Read the Newsletter
COT: Prayers for Fogerty’s Mom – Nancy (85), Bassomatics and My older Relatives, and Old Bays kids at Clemson and Liberty (Sure they crushed their exams)!

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4 Corners at the Varsity

2024-12-15Leave a comment

QIC: Kaiser
When: 12/13/2024
Pax: HarryCarry, Headspin, Kaiser, Saw Dust
Posted In: Varsity

WARMUP: SSHs, Windmills, Merkins, misc stretching
THE THANG: 4 corners at the field, utilizing a cinder block at each workout station. Stay in center and do 5 burpees then go from station to station (presses, dips, curls, overhead press, swings, rows, CDDs, merkins) and run a lap after completing 4 corners.
MARY: flutters for 2 minutes
ANNOUNCEMENTS: Christmas party, CRI run, clave boss
COT: family, travel, parenting, kiddos, specially tapouts upcoming MRI

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Cake Boss has a big Wenkie ?

2024-12-15Leave a comment

QIC: CakeBoss
When: 12/14/2024
Pax: Backdraft, Boogie Down, brianjohanson, Cakeboss, Cohiba, JWOW, Rainmaker
Posted In: The Fort

WARMUP:
Arriving to the joyful sounds of Christmas music (not holiday music) PAX woke up and stretched and were ready roll at The Fort. Prestone not an FNG but Kotter to the fort joined us from Cooanado California and Seal Team training. Thank you Prestone for your service!
Dynamic mosey down the path to Harris Street
THE THANG:
Run down path with exercises along way
Imperial Walkers
Low slow squats
Hillbilly walkers
Plank jacks
Seal jacks

Run up Harris Street each light pole do merkin
Cumulative Merkins
All the way to church 11 light poles

Partner Dora
100 big boys
200 mtn climbers
300 sumo squats

Mosey to park by Stinger Sports
7s
1Jump Squat
Bear crawl hill
6 Carolina Dry Docks

Mosey to springs lot
Wall sits and burpees

COT
MARY: Dips till time 60 seconds or so
ANNOUNCEMENTS:
CriOut gathering in Rock Hill
Clave Boss 5k & Convergence 12/24
COT:
Prayers for health and wellbeing for many families across the PAX

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Soggy Miles

2024-12-15Leave a comment

QIC: SouptoNuts
When: 12/09/2024
Pax: Assassin, sirtophamhat, SouptoNuts
Posted In: Flight Plan

WARMUP: none

THE THANG: head out on Market, Right on Sutton, left on 160, mosey to sweep the leg and turn. All 3 put in the work. Miles consumed by all
MARY: none
ANNOUNCEMENTS: Christmas Party
COT: what happens stays

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The Yard – Bootcamp in cadence + DORA

2024-12-15Leave a comment

QIC: Esso
When: 12/14/2024
Pax: Drop Thrill, Esso, F3 Culture Club, Float Bridge, HarryCarry, Hominy, JCruise, Liberty Bibberty, PTL, Rousey (GrandStrand Myrtle Beach, SC), Ruby Slippers, Spider-Man, Time Machine, Twister
Posted In: the yard

WARMUP: The usual
THE THANG:
– Exercise of YHC’s choosing in cadence + mode of transport given for 20 to 50 yds, NUR to starting point; repeat
– DORA: 100 hand release/150 low slow squats/ 200 big boys | Partner runs 50 yds, NURs back

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Massey Street x 6

2024-12-15Leave a comment

QIC: Esso
When: 12/05/2024
Pax: Band Camp, darkhelmet, Esso, Farmers Only, fishstix, Maximus, Nasa, Peach Stand, Pusher, Rebound, Shady, skipper, Slash, Spider-Man, Stang, Tesh, Time Machine, Warning Track
Posted In: Minnow Pond

WARMUP: SSH’s waiting for a few late comers

THE THANG: Run Massey street, 35 Merkins, run back, 25 bomb jacks / repeat, Wide arms, Bobby Hurleys / repeat, hand release, jumping lunges

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The Triangle

2024-12-14Leave a comment

QIC: Rumbling Bald
When: 12/13/2024
Pax: fishstix, Gastone, Half Shell, Mainframe, Maximus, Rumbling Bald, Senator Tressel, skipper, slapshot, SouptoNuts
Posted In: backblasts

WARMUP: Parking lot mosey with 20 SSH IC, 15 Moroccan NC IC, 15 IW IC, 15 HW IC
THE THANG: Started at Dollar Tree with 30 Merkins, Mosey to Pet Groomer with 30 Squats, Mosey to Dogtopia with 30 LBC’s. Rinse & Repeat for 5 rounds. 2.13 miles total.
MARY: Yes, all sorts of stuff
COT: Yes

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The Triangle

2024-12-14Leave a comment

QIC: Rumbling Bald
When: 12/13/2024
Pax: fishstix, Gastone, Half Shell, Mainframe, Maximus, Rumbling Bald, Senator Tressel, skipper, slapshot, SouptoNuts
Posted In: The Stockade

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Slow Smokin Pain

2024-12-14Leave a comment

QIC: Cohiba
When: 12/13/2024
Pax: Bass-o-matic, Bonsai, Cohiba, Cyclops, Flounder, Liberty Bibberty, Mark Nestel, oldbay, Peach Stand, Twister
Posted In: Slow Burn

WARMUP: SSH, Windmills, Imperial Walkers, Moroccan NC, and Strawberry Pickers
THE THANG:
Phase 1- Cheese Shredder
Phase 2-
Wall Sits= Hands High, Hands In Front, and Overhead Claps
Balls to the Wall= Norma and Merkins
Dora= 100 Merkins, 200 Squats, 300 LBCs
Human Wheel Barrel Race
MARY: American Hammers, the Protractor, and Pickle Pounder
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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