WARMUP:
THE THANG: We ran the 4 miles Wally World out and back!
MARY: none
ANNOUNCEMENTS:
COT: Welcome FNG – Ryan William’s as DreamHouse….
Heavy lifting sandbag and ruck workouts are not well attended after the Memorial Day Murph. Only two, but we got after it. Simple workout, each had a sandbag and ruck, stops at each lightpole for an exercise. Transportation between each pole varied.
Exercises:
Man Makers – 50
Calf Raises – 75
Bag Toss – 50
Merkins – 50
Deep Squats – 50
Mountain Climbers – 50
Carolina Dry Docks – 50
America Hammers – 50
Curls– 50
Jump Squats – 50
Mountain Climbers – 50
Shoulder Shrugs – 100
Lunges – 50
Hello Dollies – 100
Bent over rows – 50
Shoulder Press – 50
Flutters– 50
Man Makers – 50
Two laps around the car loop.
WARMUP: 4:45 Pre Run
THE THANG:
Dave Gibson Hills
25 Merkins (Dave Gibson and Ben Casey)
25 Squats (Enterance to Gold hill school complex)
25 LBCs (Gold hill teachers parking lot)
Go back up Dave Gibson Hill – Repeat
MARY: N/A
ANNOUNCEMENTS:
Bethel Men’s Shelter
CSAUP Trifecta
COT:
Travel
Health
Kids graduating and moving forward
Showed up with only Falcon Crest there, and the PAX started to trickle in.
Warm-up:
A few exercises to get started.
The Thing:
Grab a cinder block and speed ruck to cones in the car lane.
Round 1:
– 10 Cinder Block Squat, Curl to Overhead Press
– Ruck to large cone on the right:
– 5 Man Makers
– 10 Ruck Push-ups
– 15 Overhead Ruck Hold Squats
– Speed Ruck around the parking lot
Round 2: Rinse and repeat
– This time, further ruck around more of the parking lot.
Round 3: Rinse and repeat
– This time, ruck the immediate parking lot and then around the field.
Round 4: Rinse and repeat
– Bring the block with you.
After Exercise:
– Carry block to the bottom of the hill going to Walmart.
Light Post Challenges:
1. 1st Light Post:
– Farmer carry your ruck and a cinder block.
– Perform 10 cinder block curls.
– Hold cinder block straight out in front of you for a 10 count.
1. 2nd Light Post:
– Farmer carry your ruck and a cinder block.
– Perform 10 cinder block squats to curls.
– Hold cinder block straight out in front of you for a 10 count.
1. 3rd Light Post:
– Farmer carry your ruck and a cinder block.
– Perform 10 cinder block squats to curls to overhead press.
– Hold cinder block straight out in front of you for a 10 count.
Once completed, farmer carry your ruck and cinder block to the entrance of the school. Then, put the ruck back on and get the cinder block back any way you can.
It was a shoulder smoke show!
Announcements, Prayers, and Praises:
Pulled up and it was raining, but that didn’t deter the PAX from posting!
Warm-up:
– Chain Breakers
– Imperial Walkers
– Windmills
Mosey: Under the breezeway to keep the PAX nice and dry.
The Thing:
1st Round:
1. 10 Dips
2. 10 Irkens (Incline Merkins)
3. 10 Derkins (Decline Merkins)
– Mosey to the breezeway: 5 Kraken Burpees at the cone.
– Mosey to the farthest cone to the right:
– 10 Mike Tysons
– 20 Big Boys
– 10 Squats on your tiptoes
– On the way back: 5 Kraken Burpees at the middle cone.
2nd Round:
1. Bulgarian Squats (10 each leg)
2. 3 Body Builders (Burpee with a plank jack)
3. 10 Fox Holes (WW2 sit-ups, straight leg roll over, and do a Merkin)
– Mosey to the breezeway: 5 Kraken Burpees at the cone.
– Mosey straight to the middle cone:
– Bear crawl to the cone on the track and back.
– 15 Narrow Squats (feet together)
– 20 Dying Cockroaches
– On the way back: 5 Kraken Burpees at the middle cone.
3rd Round:
1. 10 Dips at the bench
2. 10 Irkens (Incline Merkins)
3. 10 Derkins (Decline Merkins)
– Mosey to the breezeway: 5 Kraken Burpees at the cone.
– Mosey to the cone to the left:
– Run to the dock: 5 Muscle Ups (knee destroyer)
– 15 Carolina Dry Docks
– 10 Lt. Dan’s
– On the way back: 5 Kraken Burpees at the middle cone.
Made these pax get out and get on there six in the parking lot to get wet we did LBC’s and Superman to pull the ripcord. So much for staying dry.
4th Round:
1. Bulgarian Squats (10 each leg)
2. 3 Body Builders (Burpee with a plank jack)
3. 10 Fox Holes (WW2 sit-ups, straight leg roll over, and do a Merkin)
– Mosey to the breezeway: 5 Kraken Burpees at the cone.
– Mosey to the farthest cone to the right:
– 10 Mike Tysons
– 20 Big Boys
– 10 Squats on your tiptoes
Time was up, so we ran back to COT.
Announcements, Prayers, and Praises:
The Swetty Barry is like no other CSAUP.
For those that remember the suck of the previous 2 versions of this event, you will appreciate what the committe has come up with for the 3rd round of this amazing time together.
First, let me start by stating this is 1 of 3 Summer Series CSAUP and if you complete all 3, you will receive a BAD ASS patch.
Ok here are the deets on the Swetty Barry
Contact Twister for all suggestions and complaints!!
I rolled up this morning and was surprised to see so many pax already there with five minutes to spare. Hopped out of the vehicle to find we had an FNG in attendance. At 6:30am, I gave the disclaimer and we started the workout:
Warm-up:
– 10 Chain breakers
– 10 Italian night clubs
– 5 Side Straddle Hops
The Thang:
1. Run to Harris Street Park
– 5 Kraken Burpees
2. Run to Fort Mill Church of the Nazarene
– Halfway plank for the six
– 5 Kraken Burpees
– 10 Imperial Walker Squats
3. Run to the old Springs building across from The Print Shop
– Stop for the six at the Valero
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups (Omaha this round to 15 Seal team sit-ups)
4. Run to the Fort Mill Church of God
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups
– 10 Mike Tysons
5. First Baptist Church Fort Mill back parking lot
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups
– 10 Mike Tysons
– 20 Apollo Ohno’s
6. Run to Unity Presbyterian Church side parking lot
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups
– 10 Mike Tysons
– 20 Apollo Ohno’s
– 20 Worst Worst LBC’s (this seemed to be a crowd pleaser)
7. Run to Maui Açai Food Truck
– Wait for the six, then 15 monkey humpers in cadence
8. Run to the bottom of Massey St
– Nured up the hill to the entrance to the parking lot
Once at the entrance, we lunge-walked across the parking lot, headed for the transmission line, but I called an audible due to the time and we ran to COT.
Overall, we achieved 3 miles.
Announcements:
– HIM’s Camp
– Hog & Coyote on 6/15
Prayers and Praises:
– Loss of Dark Helmet’s father, Frank
– Kids graduating
– A friend going through a nasty divorce
– Mental health, especially when we are in a funk or injured
– Health of our kids
Great job to everyone who participated today! Let’s keep pushing and supporting each other. Aye!
WARMUP: Mosey and accessory work
THE THANG: Wall work, abs dora and four corners
MARY: flutters
ANNOUNCEMENTS: HIM camp. Check newsletter
COT: yes
WARMUP: SSH, Cherry Picker, Mosey to Bus driveway
THE THANG: using light poles as markers, 10 merkins, run to next pole, 10 big boys, repeat 4 times. 10 squats, run to next pole, 10 flutter kicks, repeat 4 times. Various exercises, runs, planks, etc. until back to COT.
MARY: hip flex
ANNOUNCEMENTS: Newsletter
COT: Ball-o-man
Short trails, long trails, roads, ruck….plenty of choices.