Hangin’, Bangin’ & Running

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WARMUP: Mosey to the 50yd line, arm circles, MNC, downward dog, honeymooners.
THE THANG: Partner Up at 50yd line. Run to the end zone while partner pushes them out:

100 Kettlebell Merkins
RUN
200 American Hammers
RUN
300 Kettlebell Lunges
RUN

RINSE N REPEAT

100/200 Lat Rows / Tricep Extension
RUN
300 Kettlebell LBCs
RUN
400 Goblet Squats
RUN

Last set was reduced for sake of time although all Pax were hitting hard!

MARY:
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for sick family members, students.

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Seal Humpers and More?

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WARMUP: Imperial Walkers, Hillbilly Walkers, Windmills, Toy Soldier, Karaoke, Shuffle, Down Dog and Honeymooner
THE THANG: Jack Webb Theme w/iterations in each set and a short mosey in between. Dry People, Peter Parker Mercury, Seal Humpers, Calf Merkins, Low Slow LBCs and Overhead Rosalitas.
MARY: Included an appearance by J-Lo and some more broga including the Reverse Pigeon.
ANNOUNCEMENTS:
COT:

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DewKesNee

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WARMUP:

Good Mornings x 10

Disruption in the form of Olaf arrived around this time and removed to large metal poles from the bed of his truck.

Windmill x 10
Calve Stretch
MNC x 10

THE THANG:

Mosey to Walgreens. Pax completed a March Madness bracket special, completing:

64 SSH
32 LBC’s
16 Merkins
8 Bobby Hurleys  
4 Burpees
2 Big Boys
1 Diamond Merkin

*1 lap around Walgreens after completion of each exercise.

Mosey to Grace church parking lot. In honor of 11 seed Duquesne, completed a round of 11’s with Merkins and Big Boys. Olaf continued to kindly share coupons.

Next completed a static round of 6’s in honor of the fallen 6 seed (including my own SC Gamecocks). Bobby Hurley’s and Lunges.

Mosey back to COT. Finished up with about 4 minutes of Mary.

Thanks to all who showed and the opportunity to lead! Go Dukes and all the other disruptors to status quo!

MARY: Yes

ANNOUNCEMENTS: Composition notebooks, Red Truck Men, a lot of site promotion

COT: Indeed

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DewKesNee

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WARMUP:

Good Mornings x 10

Disruption in the form of Olaf arrived around this time and removed to large metal poles from the bed of his truck.

Windmill x 10
Calve Stretch
MNC x 10

THE THANG:

Mosey to Walgreens. Pax completed a March Madness bracket special, completing:

64 SSH
32 LBC’s
16 Merkins
8 Bobby Hurleys  
4 Burpees
2 Big Boys
1 Diamond Merkin

*1 lap around Walgreens after completion of each exercise.

Mosey to Grace church parking lot. In honor of 11 seed Duquesne, completed a round of 11’s with Merkins and Big Boys. Olaf continued to kindly share coupons.

Next completed a static round of 6’s in honor of the fallen 6 seed (including my own SC Gamecocks). Bobby Hurley’s and Lunges.

Mosey back to COT. Finished up with about 4 minutes of Mary.

Thanks to all who showed and the opportunity to lead! Go Dukes and all the other disruptors to status quo!

MARY: Yes

ANNOUNCEMENTS: Composition notebooks, Red Truck Men, a lot of site promotion

COT: Indeed

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To the 50….and beyond

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Nice morning for Acceleration at The Box. First day on site as Site Q and on the the Q as well. Middle and Upper Management present to ensure flag in ground and disclaimer read. Following Qsource, the topic today was “M”.

WARMUP:
Mosey, SSH x 26 (IC), Windmill x 10 (IC), stretched the calves, MNC x 15 (IC)

Spur #1 – Accelerating Fellowship requires Relational Rhythm –> Preparedness. Goal is not a static state of balance.

THE THANG:

Mosey to hill closest to Hwy 21
Down and up the hill x 3. Burpees at the top, Merkins at the Bottom. (15-10-5). Complete 20 reps each hill completion (i.e. 15 burpees/5 merkins, 10/10, 5 burpees/15 merkins).

Spur – You do not meet your M at the 50 yard line. This is not a balancing act, it may not be fair. You go beyond the 50 and to the endzone if need be.

To illustrate this, we did a 4th round down and up the hill even though the thought was we were doing 3 and recovering.

We then moseyed to the pull up bars for some AMRAP. We made it through 4 rounds of: 5 pullups – 10 merkins – 15 squats – 20 LBCs. Then partnered PAX up. One PAX would hang from pullups bars while the other held 6 inches merkins. Loser had to complete 5 burpees. Rotate.

Mosey back to benches.

Spur #2 – The M is the most important relationship –> Quiver of arrows to target the M in the Concentrica

Mosey to the 50 yard line on the band lot football field. Reminder that we do not stop at the 50.

Spur #3 – Accelerating the M requires skill and love –> 1) Maintenance = Deceleration, 2) Culture is a Jester, 3) No 50 yard line, 4) M is not your best friend, 5) Joy > Happiness.

Finished with some diamond merkins, flutters, protractor and freddie mercuries. Mosey back to COT.

MARY: A little
ANNOUNCEMENTS: Blood Drive, Hanging with Stang
COT: https://www.patheos.com/blogs/davewillis/a-prayer-for-today/

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Jack and Dan

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We had 14 men show up at the Minnow Pond flag this morning. @funhouse carried the flag to the AO this morning from his house. @cakeboss launched early continuing his Boston marathon training. After the pledge, we began the journey around town.

1st stop, the pharmacy on 160: Exercise – Jack Webb – 10/40 count (merkins/ O/H Claps)
2nd stop, WEP: Exercise – Ltn Dan – 10/40 count (Squats/Lunges)
3rd stop, Naz Church : Exercise – Jack Webb – 11/44 count.
4th stop, Parking lot across from Little Caesars – Ltn Dan – 11/44 count.
5th stop, parking lot (Watson St): Exercise – Jack Webb – 12/48 count.
6th stop, Footloose: Exercise- Ltn Dan – 12/48 count.
7th stop, parking lot (Watson St): Exercise – Jack Webb – 13/52 count.
8th stop, Footloose: Exercise- Ltn Dan – 13/52 count.
9th stop, parking lot (Watson St): Exercise – Jack Webb – 14/56 count.
10th stop, Footloose: Exercise- Ltn Dan – 14/56 count.
11th stop, Main Street: Exercise – Jack Webb – 15/60 count.
12th stop, COT: Exercise- Ltn Dan – 15/60 count.

Full disclosure: I didn’t feel the workout was difficult enough. I thought I had a great idea to combine running with a Jack Webb and Ltn Dan exercise at each stop, but it just didn’t cut it. We came up short on mileage. We did stick together and figured out some of the more difficult grammatical challenges. If you are like me, I go back to the drawing board and try to do better next time.

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Jack and Dan

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We had 14 men show up at the Minnow Pond flag this morning. @funhouse carried the flag to the AO this morning from his house. @cakeboss launched early continuing his Boston marathon training. After the pledge, we began the journey around town.

1st stop, the pharmacy on 160: Exercise – Jack Webb – 10/40 count (merkins/ O/H Claps)
2nd stop, WEP: Exercise – Ltn Dan – 10/40 count (Squats/Lunges)
3rd stop, Naz Church : Exercise – Jack Webb – 11/44 count.
4th stop, Parking lot across from Little Caesars – Ltn Dan – 11/44 count.
5th stop, parking lot (Watson St): Exercise – Jack Webb – 12/48 count.
6th stop, Footloose: Exercise- Ltn Dan – 12/48 count.
7th stop, parking lot (Watson St): Exercise – Jack Webb – 13/52 count.
8th stop, Footloose: Exercise- Ltn Dan – 13/52 count.
9th stop, parking lot (Watson St): Exercise – Jack Webb – 14/56 count.
10th stop, Footloose: Exercise- Ltn Dan – 14/56 count.
11th stop, Main Street: Exercise – Jack Webb – 15/60 count.
12th stop, COT: Exercise- Ltn Dan – 15/60 count.

Full disclosure: I didn’t feel the workout was difficult enough. I thought I had a great idea to combine running with a Jack Webb and Ltn Dan exercise at each stop, but it just didn’t cut it. We came up short on mileage. We did stick together and figured out some of the more difficult grammatical challenges. If you are like me, I go back to the drawing board and try to do better next time.

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