Not Flight Plan

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WARMUP: Mosey to FM Church of God-SSH, Squats, Windmill, Senator’s Plank and other stuff
THE THANG: Lunch walk across parking lot. 10 jump squats in the middle and end. Reverse lung back. Crab walk across lot with 20 dips in the middle and end.
Mosey to hill for Jacobs Ladder. 7×1 Mountain Climber merkins at top, bombjacks at bottom.
-Go up the other direction for 20 Vups run to confederate for 20 bicycles, run back down 20Vups.
-Mosey back to COT
MARY: A couple exercises more till 0600
ANNOUNCEMENTS:
COT:

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FITS is on fire to trigger the alarm!

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WARMUP: Goal 1, get moving. Check. Goal 2, listen to feedback, then action. Check.

Started with short mosey to front of school to distance us from the sweet sounds of the school fire alarm which was the indicator FITS was in the house (or that the mother of all Clemsons had been dropped by Slash).

We did a big tour of the school stopping to do 2-3 exercises at each stop where the warmup turned into “the Thang”.  He was the warmup portion: windmills, low slow squat, cherry pickers, imperial walkers, merkins, down dogs, honeymooner, lunges, CDD.
THE THANG: Making our way to the back of the school, we stopped at the picnic table benches when HarryCarrey said “look benches”. #ListenAction

The benches offered us a stop for dips and Bulgarian squats. Not wanting to stay in one place, we vacated to the pull up bars where we did pull-ups, 30 second hang, knee to chest lifts from the bar. Next stop was in front of the elementary school at the bottom of the hill. 6 count burpees and jump squats.

Next stop, back of the school for more benches and Astro turf. More dips, CDD, team sit-ups, and laughter ensued single file leg lift throw downs. Good for those still on the turf, not so good for those that ran out of turf.

Next stop, almost off school grounds in the way back for: diamond merkins and BandCamp favorite, calf raises. And more low slow squats.

As we made our way back to COT, we paid homage to Al Gore and shoulder taps. Back up the hill when HarryCarry said “what about derkins” where stopped at the top for derkins, but not the kind HC wanted. #ListenAction. Partner up for 20 derkins where partner 1 planked and partner 2 put feet on partner one to perform derkins – swap after 20. Stopped at pull up bars for more pull ups and leg lifts before COT.
MARY: Circle up for rotating Mary before 0600.

Message: always with listening, there’s an action to be taken. Not everyone has to like the action or the decision to not take an action, but that’s leading. Indecisiveness leads to lack of trust and fear of failure. Failing faster leads to growth, practice, and learning to prepare better.
ANNOUNCEMENTS: newsletter, new 3rdF AO post the Wild at heart series.
COT:

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Not-so-free Free Throws

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WARMUP:
– SSH
– Squat
– Cherry Picker
– Mountain Climbers
– Imperial walker
– Wind Mill

THE THANG 1:
Mosey to Bottom hill (entrance) to select a coupon
Exercise, sprint, plank, 6 inches, jog:
– 10 curls
– 10 curls, 10 overhead
– 10 curls, 10 overhead, 10 sqts
– 10 curls, 10 overhead, 10 sqts, 10 tri
– 10 overhead, 10 sqts, 10 triceps
– 10 sqts, 10 triceps
– 10 triceps

Railroad Tracks up hill to parking lot.

THE THANG 2:
Partner up for Catch Me If You Can:
– 20 SSH and toy soldiers
– 20 LBCs and lunges

THE THANG 3 – Team Free Throws
Pax split into 2 teams.
Alternating team members take a turn attempting a free throw.
Round 1
– Make it and the opposing team does 3 Bobby Hurleys.
– Miss it and the shooter’s team does 3 Bobby Hurleys while the shooter does 3 burpees.

Round 2 – We upped the stakes
– Make it and the opposing team does 3 burpees while the shooter’s team does 3 Bobby Hurleys
– Miss it and the shooter’s team does 3 burpees while the opposing team does 3 Bobby Hurleys

Between the 2 rounds (24 shots), only ONE was drained. Yikes.

MARY:
– American Hammers
– LBCs
– Chopsticks
– Rosalitas

Great work by all!

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Triple Threat

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WARMUP: Standard COP
THE THANG:
Triple Threat

Neighborhood hill
Crazy Eights – Merkins, Flutters

Adjacent hill
DORA – Burpees, Squats, Monkey Humpers

Big Hill
10 Donkey Kicks,
Bernie Sanders Halfway,
5 Bomb Jacks, Run to top,
10 Dry Docks for time

MARY: Ablab
ANNOUNCEMENTS: AMRAP for Autism, Read Newsletter
COT: Prayers for Betsy and Craig for healing, and Divac’s M for the final leg of pregnancy.

Also referenced a book about work: https://www.amazon.com/Every-Good-Endeavor-Connecting-Your/dp/1594632820

Honor to Serve

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Stop chasing me

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WARMUP: YHC arrived 2 min early so was on time. Gather the troops and ran off to the drop off circle for a warmup. Included: windmill, low slow squat, merkins, hillbilly walkers, downward dogs, honeymooners.
THE THANG: Ran to the playground. Partnered up. Parter 1 was the timer so would run around the small track and tag Partner 2 who was doing AMRAP exercises. Exercises included: merkins, squats, pull ups, dips, step ups, derkins, American hammers, shoulder taps. Once you maxed out, you’d hold plank, Al Gore, or hang on the bar.
MARY: Ran back to COT with a few exercises along the way. Did a few exercises at COT in a rotating fashion.
ANNOUNCEMENTS: yes, cannoli run, wild at heart series and new 3rdF AO, mentoring at the men’s shelter
COT: prayers for marriages, prayers for patience with our big mouths

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Great Cameos @ Pain Islands

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Calf Raises, and Strawberry Pickers
THE THANG:
Balls to the Wall with Merkins, 10-Count, and Mountain Climbers; Backs to the Wall with Overhead Claps, 10-Count, and Small Arm Circles
Pain Islands= Island #1 – 10 Burpees, Island #2 – 20 Shoulder Taps, Island #3 – 30 Squats, Island #4 – 40 Carolina Dry Docks, and Island #5 – 50 LBCs; 3 Rounds with rinse and repeat except the modes of transportation were as follows: Round 1 – Bear Crawls, Round 2 – Lunges, and Round 3 – Crab Walks
MARY: American Hammers, Hello Dollies, and Box Cutters ending with 5 minutes of Broga
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Yinz going DahnTawn N’AT?

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When called to lead by a fellow yinzer…. You answer the call. The standard is the standard after all.

Disclaimer

Warmup:

8 Manmakers every minute on the minute for 5 minutes

Began the long mosey.

3 rounds of 18 Minutes.

For each 18 Minute round we would stop and do reps of an exercise. The number of reps was equal to the minute in the round. So after minute 1 we did 1 merkin after minute 2 we did 2 merkins etc..etc…
As the reps progressed it definitely got harder and the chatter got less.

Round 1: Merkins
Round 2: Squats
Round 3: Hammers ( In the interest of time and to ensure that we got back to COT on time we just walked most of this but did get hammers in at the very end)

All in we got over 170 Squats and Merkins in plus Manmakers and hammers.

Thanks to Sprocket for the call! Always happy to support a fellow Yinzer!

Take care and until next time……N’at.

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Is this Pineville?

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WARMUP: not much
THE THANG: run to the VERY back of Whiteville Park. Stopping along the way.

Each stop: Mary/Yoga for the 6
5 Burpees
10 merkins
15 squats

Examined the F3 Statue of men helping each other overcome an obstacle. If you know, you know. Keep striving to know and be known

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No Rain or Lightning

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WARMUP: Mosey, butt kickers, high knee, toy soldiers.
Windmills, SSH, Hillbilly Walkers
THE THANG:
Thang #1: 4 Corners around Empire Shopping Ctr. (4 rounds)
Corner 1 – 5 Merkins – 5 Bombjacks
Corner 2 – 5 Merkins – 10 Munkeyhumpers
Corner 3 – 5 Merkins – 15 Carolina Dry Docks
Corner 4 – 5 Merkins – 20 Mountain Climbers

Thang #2: DORA
100 EA – Dips
200 EA – Squats
300 EA – LBC’s
(partner runs to end of Lowe’s)
MARY: Flutters, Box Cutters, American Hammers
ANNOUNCEMENTS: Many Runs……..read the newsletter
COT: Prayers for Walker……..hoping for good results

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Birthday Q Surprise

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WARMUP:
No idea. YHC showed up 15 mins late.
THE THANG:
When I showed up Cyclops has them running laps around the track With exercises after each lap.

Once YHC took over we did the following:
Moved over to the brick fence and did 5 press ups preceded by wall sits while each pax took turns running out to the light post and doing 2 burpees.
Then we repeated the press up on the wall for 5 more.

Next we moved down to the rock pole behind the school where we did the following with a large rock
4 man makers
13 curls
79 LBCs

Run to second light post

4 man makers
13 overhead press
79 SSH

Run to second light

4 man makers
13 chest press
23 squats

Mosey back toward COT
Stopped up by school for 10 Mike Tyson’s and 10 dirty Myrtles.

MARY:
No time left
ANNOUNCEMENTS:
Read newsletter
COT:

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