Category: Block Party

Supermen and Superman’s

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WARMUP: Mozy warmup with stops for imperial walkers, merkins, mountain climbers, overhead claps
THE THANG: After the warmup mozy we ran to the top of Main Street and the parking lot for wall sits. Each Pax would bear crawl out individually and do the exercise while the others remained seated. One by one, the Pax would take their turn. We completed four rounds and the 5 rep exercises were shoulder tap merkins, wide arm merkins, diamond merkins, and ranger merkins. (With much debate about proper ranger merkin form)
Once completed, we setup a cone at the top of Main Street, one halfway to the bottom and one at the bottom of the street by Phat burrito. On the top and bottom cones were the same five exercises. The Pax would complete the first exercise (50 reps) then run to the middle cone for two burpees, then complete the same exercise at the next cone. Once done, we’d run back to the middle cone (two burpees) and do the second exercise at the next cone. Rinse and repeat until all exercises were done. (500 total reps). Exercises were SSH, LBCs, CDDs, Squats, Supermans. When all reps were completed we headed back to COT.
MARY: Plank for the last two minutes
ANNOUNCEMENTS: Bethel, upcoming CSAUPs
COT: Family, injured Pax, Gratitude that we get to post.

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How far can you Nur?

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WARMUP: do we warm up at Block Party on Thursday’s?
THE THANG:
Head to WEP, stop for merkins, around the park, stop for low slow squats, stop for American hammers in parking lot, through the woods to Harris street, stop for Ranger merkins, then partner Nur up Harris, stopping half way for diamond merkins, Freddy mercury’s at church parking lot across from Sullivan street, down Spratt for some prisoner squats at the Print Shop. Over to Monroe white street for 20 wide arm merkins in the abandoned parking lot, down to the church for 20 jump squats, up the other hill to the Town of Fort Mill building for 20 archer merkins, repeat once before heading back to COT
MARY: there was a little something about Mary
ANNOUNCEMENTS:
COT:

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You can daraleek my hand release merkins

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WARMUP: we did the pledge and they got a disclaimer…it’s Minnow Pond (RIP)
THE THANG: Old school go time.
Exercises at each of the stops was 5 hand release with a shoulder tap in between. Then 5 jump squats.
The route: started at crossing on main -> down academy to the 4 corners -> up the hill to the glass filled parking lot -> print shop getting 5 pull ups in -> back to crossings on main -> up the Massey hill to the parking lot -> little bay Jesus church lot -> down ardrey and past WEP to the chain parking lot -> then all the way down to Kanawha past the gas station (I had to look the name up) -> Leonides to Spratt -> McKenzie to Ardrey to LBJ lot again -> chain parking lot, again -> Massey hill and parking lot, again -> COT
MARY: we did flutters
ANNOUNCEMENTS: May 16 CSAUP, BRR – that’s all you need to know
COT: families of kids going back to school, parents getting older

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Ladder of Fort Mill

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WARMUP: mosey to lot, Did 5 warm up exercises, SSH, Windmill, pickers, etc.
THE THANG: A ladder 6 street intersection strategy crossing 1 -10 reps squats 2-20 merkins, 3- 30 etc. Etc.

Then a quick ab workout at the Pharmacy, one person runs the other works
Butterfly crunchesx2
Heels to heaven x2
Bug boys x2

MARY: nope time
ANNOUNCEMENTS: f3 Charity race jan.28th. Read newsletter
COT: prayers for kids etc.

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Walmart Trip

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AO: <#C02PN44SHNF>
COUNT: low 20s
– run to hardees for a less than warm up . wait for birdcage to arrive
– run to walmart . wait for birdcage to arrive
– partner work at walmart, 1 person plank and the other lap the parking lot
– run to hardees. wait for birdcage to arrive
– run the zipper intersections increasing rep count by 1. sets of burpee merkin squats

cot- DO NOT let fear control you. Its the root of anxiety, apprehension, and indisicion. We are called not to carry a spirit of fear by our faith in Jesus Christ. We will be carried even when we dont understand the mechanics.

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Accumulator

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WARMUP:
SSH and Windmills while Beaker geared-up and joined us.
Ran to the new parking lot at the top of main for more warm-up:
Imperial Walkers
Hillbilly Walkers
SealJacks
Plank Punches
Travoltas

THE THANG:
Ran to Blackwell’s Tax service parking lot, which became our starting point for each accumulator round.

For each round, an exercise was called and pax ran to first telephone pole to do one rep (4 count), then ran to second pole for 2, 3rd pole for 3, and so on, until the 9th pole was reached and 9 reps were done. Once leading pax completed, he ran back and “swept” everyone else, wherever they were, such that we all ran back together.

We got half way through my weinke of 10 exercises:
1. Mountain Climbers
2. Heels to heaven
3. Seal jacks
4. Box Cutters
5. Speed Skaters

Back to COT for a few exercises of Mary.

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Cold One or 6 on the Weekends

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WARMUP: Mosey around Pharmacy and down Tom Hall to St John’s parking lot.
Side straddle hop
Jimmy Dugan
Merkins
Calf stretch
Runners pose
THE THANG:
– Triple nickel on Monroe White
5 Bonnie Blair’s @ confederate
5 burpees @ academy each time you cross
5 bomb jacks at top of hill

– Ab web in Baptist Parking lot
1 big boy and 4 LBCs increase 1 and 4 each set all the way to 5 and 20

– Bear crawl across the parking lot. At the beginning of each parking space, middle and end do 1 Mike Tyson increasing by 1 each time. Finished w 12 reps for a total of 78 Mike Tyson’s

– Mosey back to COT and picked up the ab web at 6 big boys and 24 LBCs all the way to 10 and 40

ANNOUNCEMENTS: Race this Saturday. Happy hour has an extra bib.
COT: prayers for the fart sackers, injured, and safety during this weather.

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3 Mile Tour

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We had 19 for a 3-mile tour at Block Party. Here’s what we did:

Run to Fort Mill Church of God .3 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises

Run to Unity Presbyterian .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs

Run to St. Paul’s Episcopal .75 miles
– 10 Burpees
– 20 Merkins
– 30 Squats

Run to the top of Main Street .6 miles
– 10 Burpees
– 20 Merkins

Run to Fort Mill Church of the Nazarene .6 miles
– 10 Burpees

Run back to COT .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises

NMM
We are encouraged each year to choose our “one word” – the word that will guide our intentions, hopes, and maybe changes. This year I chose “stand.” There are times I will need to stand up for those without a voice. To stand firm in my beliefs and convictions. To stand out from my peers. But also, to stand down when the battle is not mine to fight. To me, stand represents who I will be when the pressure increases.

I encourage you to find your word – a word that will challenge you to do what you know needs to be done. Let it motivate you to stay the course when life gets hard. It’s a simple exercise that may pay huge dividends.

Aye!
IJ

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Zipper

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WARMUP:
The pledge of allegiance
THE THANG:
Run to old Hardee’s parking lot
Provide directions to Pax to run right side zipper.
At each end 10 merkins and 10 squats

Run back to COT
3 miles
100 merkins
100 squats

Most got more than 3 and more reps since they are fast.
Approximately 130 reps of each plus other stuff at the end.
MARY:
ANNOUNCEMENTS:
COT:

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Backblast!

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WARMUP: Side straddle hops, merkins, imperial walkers, windmills
THE THANG: Mosey to church hill, partner up, one partner runs to top of hill and does 10 merkins, runs back down hill while partner does plank shoulder taps. Alternate splits for 10 min. Mosey to FBCFM parking lot, partner up, one partner does bear crawls or frog jumps for half the parking lot, sprints remaining distance and returns to partner who is alternating 25 LBCs and 25 russian twists. Alternate exercises for 10 min. Mosey to playground at PrintShop. Perform 10min AMRAP, no partners, 5 pull ups, 10 merkins, 15 squats. Mosey to COT.
MARY:
ANNOUNCEMENTS:
COT:

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