Choose Your Cluster

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WARMUP:
Pledge of Allegiance then Mosey to FMRX.

THE THANG:
4 cluster of cones set up in the parking lot. 3 cones in each cluster. One exercise (and count) on each cone. Pax, OYO, run the loop through downtown Fort Mill, choose a cluster of cones, do the exercise in the cluster, then rinse and repeat. The cones may or may not have been repurposed from yesterday’s workout at Ring of Fire.

MARY:
Some had just a few minutes for Freddies and Flutters.

Awesome work by all pax. Thanks, FunHouse, for the opportunity to lead!

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Ring of Fire at Ring of Fire

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WARMUP:
Mosey around parking lot.
Circle up for warmup COP:
– SSH
– Mountain Climbers
– Imperial Walkers
– Shoulder taps
– LBCs
THE THANG:
Mosey behind NaFo to pile of quarry rocks, each pack grab one.

Continue mosey to lit parking lot near bypass for ring of fire.
12 cones on the perimeter of a large circle, with an exercise and count on each cone.
Pax leave coupon in middle, run to cone and do exercise. Pax then run back to center of circle and do 3 man-maker burpees. Rinse and repeat, workin around all 12 cones.

Mosey back to return coupon, then back toward COT for Mary

MARY:
Few exercises, but I can only remember the last was American Hammer.

Thanks, Cousin Eddie, for opportunity to lead and share my testimony. It didn’t have a very high entertainment value, but I think the pax at least liked it as much as a 10-count break.

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Pendulum O’ Pain

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WARMUP: The Pledge of Allegiance.
THE THANG: Pendulum O’ Pain. Run to Jekyll’s town center (near the churches at bottom of hill). Run up to the Town Hall, Merkins until failure. Run down hill and back up to parking lot at the factory, 20 Squats. Rinse and repeat for 35 minutes. Mosey back to COT.
MARY:
ANNOUNCEMENTS:
COT: Prayers and Praises.

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Pillars O’ Pain Accumulator

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WARMUP: Mosey big lap, then some stuff
THE THANG: Pillars O’ Pain Accumulator. Cones with exercises, then run a lap. Odd cones = Big lap. Even cones = Small lap. Accumulate. Cones:
1) 10 Burpees
2) 20 Squats
3) 15 Merkins
4) 15 Lunges each leg
5) 20 Carolina Dry docks
6) 15 Jump Squats
7) 15 Mike Tyson Merkins
8) 20 4-count Plank Jacks
9) 20 Burpees
MARY: No time
ANNOUNCEMENTS: Convergence this Saturday for Kenya. See Solo for opportunity coming to help at risk women in Rock Hill – Jumping Rope for hours it what it sounds like – Maximus and FishSticks excited to chant rymes and songs while jumping rope.
COT: Praise for men risking rejection and asking Kotters to come back out. Prayers to love our wives/M’s.

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PainBall Redo

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WARMUP: Mosey around the COT parking lot and then down the hill towards the backside of the school. While moseying we performed high knees, buttkickers, and L/R karaoke. We circled up at the pullup bars and executed the following: WindMillsICx5, 1Burpee OYO, CherryPickersICx7, 2Burpees OYO, MoroccanNightClubsICx10, 3Burpees OYO, HillBillyWalkersICx12, 4Burpees OYO, SideStraddleHopsICx25, 5Burpees OYO. We were ready to play ball!
THE THANG: 4 cones spread out in the shape of a baseball diamond. Perform exercises at each base and then proceed to the next base via suggested mode of transportation. Go until the defense completes the Outfield Dora. The base exercises and modes of travels were: Home Plate – 5 Pullups, 10 Merkins and then BroadJump to 1st base – 5 Burpees, 10 Merkins, 15 CDDs and then Lt. Dan it to 2nd base – 5 Burpees, 10 Merkins, 15 CDDs, 20 LBCs and then CrawlBear to 3rd base – 5 Burpees, 10 Merkins, 15 CDDs, 20 LBCs, 25 Flutters ( single count ) and then BearCrawl to homeplate.
The offense continues around the base path and tries to make as many trips to home they can before the defense completes the following Dora routine: 50 Burpees, 100 Sumo Squats, 200 Flutters ( single count ). Finished 1 complete inning with Bobber’s team losing to Rebel’s team 3-1.
MARY: Penalty for losing was 1 minute of Burpees. In F3 fashion both teams performed the penalty. Ended right at 6.
ANNOUNCEMENTS: Convergence 6/10 for Kenya, Boss Hog farewell drop in at the Print Shop
COT: Lifted up prayers!

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Show Tune Tuesday

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WARMUP:
Mosey around parking lot. Stop for a few quick warm-up exercises:
– SSH
– Mountain Climbers
– Imperial Walkers

THE THANG:
Run to Rite-Aid
4-Corner Accumulator
Round 1- 1 burpee at each corner – run in between corners
Round 2 – 1 burpee, 2 Donkey Kicks at each corner
Round 3 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch
Round 4 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins (4 count)
Round 5 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks (4 count)
Round 6 – 1 Burpee, 2 Dokey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 7 – 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 8 – 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 9 – 4 merkins, 5 plank jacks, 6 box cutters
Round 10 – 5 plank jacks, 6 box cutters
Round 11 – 6 box cutters

Made it half way through round 11. Totals:

Burpees: 24
Donkey Kicks: 48
Run Stance Switch: 72
Merkins: 192
Plank Jacks: 240
Box Cutters: 72
Mileage: 2.1

Great work by all men! Thanks again, SlowJams!

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Dora the explora?

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WARMUP: Moroccan night clubs, cherry pickers, windmills
THE THANG: Dora with 200 reps at one end and coupon work at the other. Partner workout.
MARY:
ANNOUNCEMENTS: Convergence on 6/10
COT: Be accountable and prayer

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Whetstone – The Vertical Relationship between Men

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15 Pax chose to make a downpainment on the day and learn more about Whetstone this morning at Colosseum. Rebound is leading the charge to educate the Pax on Whetstone and Shieldlock and incorporating Qs to discuss these topics. YHC was excited for the opportunity to Q and added a Blade in Maximus for additional pain and discussion.

THE THANG:

Mosey to parking lot
COP:
IWs x 10
SSH x 30
Strawberry pickers x 10
Mtn Climbers x 15
CDD x 10
Identification of those Pax currently in a Whetstone

Mosey to back lot with track

Modified Dirty McDeuce
12 burpees
12 Big Boys
12 Squats
12 Merkins
Then a lap
Round 1 = OYO, Round 2 = in cadence, Round 3 = with a partner

Mention of hypocrisy “we are all hypocrites” and goal of “audio matching the video” through accountability and Whetstone.

Hand off to Maximus

A comment about Grace (brief comment) and mosey to the playground

15 Pull-Ups while partner does Jump Squats – Flapjack then repeat

Mosey to the wall for 10 Mike Tysons on wall then 5 Muscle Ups
Repeat
15 Hand Release Merkins
5 Hand Release Merkins

Mosey back to the parking lot
Partner 1 NUR then Partner 2 American Hammers
Flapjack

Flutter Kicks with feet 12” apart
Jail break to COT
6” foot hold

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The Ballroom: Dancing the Gloom Away

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WARMUP: mosey
Circle up for couple exercises from the randomizer….ball of exercises

Mosey to elementary school with stops around playground for some exercises

THE THANG:
6pain stations around parking lot
1st round lunge walk to each
2nd round bear crawl to each
3rd round slowzy to each

10 leg lifts
20 dips
10 wide arm Merkins
10 donkey kicks
20 calf raises
10 sumo squats

MARY:
Slowzy back toward COT but some stops along way
Flutters
Hello dollys
Supermans
Wall sits with Bear Crawls
Wall sits with merkins

ANNOUNCEMENTS:
Saturday convergence 6am FMHS
Saturday print shop 6pm

COT:
Prayers and Praises for many things
One theme was traveling and vacations and kids summer plans

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