Category: colosseum

Pole Dancing at Colosseum

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WARMUP: Ran to the noisy lot out back by the football field and circled up for 15 reps each of the following:
* SSH
* Windmills
* Imperial walkers
* Moroccan night clubs
* Strawberry pickers
Now that the blood is flowing, muscle groups are warmed up, and heart rate is up, mosey to the back entrance road where the famed light poles are.

THE THANG:
The Colosseum Pole Dance!!
Starting at the bottom of the hill, the lowest point, near the playground. Partner up for a little ascending/descending DORA. One partner runs while the other exercises, swap upon runner return, then keep at it until everything is done. Runs are uphill to the light poles and back, but as each exercise changes you run to the next furthest light pole away increasing distance each round until midway point of exercises.
1. 50 burpees / run to pole 1 and back
2. 100 merkins / run to pole 2 and back
3. 200 mountain climbers (2ct) / run to pole 3 and back
4. 300 squats / run to pole 4 and back
5. 200 reverse LBC / run to pole 3 and back
6. 100 wide-arm merkins / run to pole 2 and back
7. 50 burpees / run to pole 1 and back
GREAT job by the PAX! Everyone completed everything except #7, which most at least started and got halfway through before we timed out.
Indian run back to COT for a little ab work of flutters, situps, and American hammers. Not much mumblechatter during the main event, but we sure made up for it during the Indian run and ab lab work! Great group of PAX!! Love it!!
Shower Curtain STILL beat us all back to COT!! The guy is a stud!

ANNOUNCEMENTS:
* A LOT going on! Read the newsletter and get involved or lead the PAX on something that has your passions.
* Thanksgiving Convergence at the Ranch!
COT:
* A lot to give thanks for
* A lot to lift up prayers for
* The holiday season is one of thanks, praise, happiness, and joy for many, but for some it is anything but. People are fighting their demons, struggling with burdens that we never see or know about because we tend to put up facades and outwardly project what we want others to see. The holiday season is, unfortunately, also a time for suicides. If you know someone who is struggling, be intentional and try to help however you can, even if it is just being there for them and listening. Sometimes all it takes to turn someone’s day around is a small gesture of kindness – a smile, a hello, your time, whatever. Be the light, the rock, the beacon of hope.

Thank you Shower Curtain for the opportunity to lead. It is great seeing you out there even if you cannot participate in the workouts.

Thankful, blessed, and encouraged
-NASA

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Keeping it together

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WARMUP: stretches, windmills, toy soldiers, side straddle hops, karaoke
THE THANG: most to the track area, series of partner repetition exercises with the bench and running. Merkins, derkins, irkins, step ups, dips. Moved over to front of school and inchworm bear crawls, Indian run to COT
MARY: flutters, straight up had this v up type exercise that consisted of one leg up at a time, LBCs, big boy sit ups, and other Misc stuff
ANNOUNCEMENTS: see newsletter
COT: praise for straight ups boys in their weekend competition, pray for shower curtains shoulder surgery, *** remember that when you are going through hard times to not stay isolated, reach out to your brothers for support – we are stubborn as me and try to carry the torch on our own and it takes us out. Ecclesiastes 4:9 – two are better than one

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pendulum of pain

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WARMUP: SSH, Merkins, Squats, Moroccan Night Clubs
THE THANG: Mosey to the fountain, 5 Burpees at the bottom, 10 merkins and 10 LBCs at tops. 4 rounds
Mosey to the back of the repair shop. Step ups, Derkins, Dips, Erkins.
Mosey to CVS. Partner up, one ran around the building, second did the exercises until partner returns. merkins, Hello Dollies, Big Boys, Calf Raises.

Welcome FNG Vila

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Sharknado Again?

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WARMUP: We ran 1/4 mile and did the usual except for SSH’s they suck and Hill Billy Walkers are better.
THE THANG: Sharknado was called again because I’m not original and couldn’t think of anything else to do, so twice in a month seemed fine to me. Also I know how much Trucker loves it. The hand release Merkins where just for Cyclops. Here’s how it went.

10 Burpees / Run down Hill and back to top
20 Hand Release Merkins / Run down and back up
20 Big Boy Sit-ups/ Run down and back up
20 Monkey Humpers / Run down and back up
20 Scorpion Dry Docks / Run down and back up

Goal was to do entire cycle 5 times, most made it to three complete rounds. This shut up the mumble chatter very quickly as we got 3 miles in just three rounds.

MARY: Returned to COT for 5 minutes of stretching as I try to do at end of all my Q’s.
ANNOUNCEMENTS: Dam To Dam Golf Tournament is Friday December 9th at 10:00AM Waterford Golf Club in Rock Hill. Contact Stang with any questions.
COT It was done.

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Shower Curtain outruns Long Duck…again

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WARMUP: SSH, squats, windmill, merkins, stopped at a few benches for some dips and derkins
THE THANG: did a bit of a ladder back and forth on the basketball courts.  After each exercise, we ran to the other end of the parking lot / basketball court until we ran out of time…but we got through the list.

List 1:
– 5 hand release merkins
– 10 derkins (plank on partners back)
– 20 knee to chest jumps
– 30 CDD
– 40 plank jacks
– 50 LBC
– 60 ski jumps
– 60 squats
– 50 calf raises
– 40 dips
– 30 monkey humpers
– 20 lunges
– 10 apolo ohno
– 5 shoulder taps

List 2:
– 5 burpee broad jumps
– 10 diamond merkins
– 20 merkins
– 30 mountain climbers
– 40 seal jacks
– 50 American hammers
– 60 Moroccan night clubs
– 60 SSH
– 50 shoulder presses
– 40 crab cakes
– 30 flutters
– 20 big boys
– 10 flying squirrels
– 5 dive bombers
MARY: not enough time
ANNOUNCEMENTS: newsletter
COT: yes…completed

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Running EMOM

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Warmup: (not really a thing today)

Had the PAX Line up behind me for a 14:00 minute running EMOM. We would move Indian-Run style  up to 160 but every minute on the minute we would stop and do :

1 burpee
2 BBS
4 HR Merkins.

We got a little over a mile and at the end we all had done 14 burpees 28 BBS and 56 HR Merkins.

We took a brief break to do some Windmills IC Then began Round 2  (the run back)

Same exercises and rep count as before but one twist. When we got over by the nice new parking lot by the Tega Cay Pediatric Dentistry we changed it from an Indian Run to an Indian Bear Crawl.

We did this for about 4-5 minutes and then switched back to the run.

We finished the 2nd round right around the sign for the Elementary school. Tally was 28 total burpees, 56 BBS, 112 HR Merkins with over 2 miles in running.

Staying in front of the sign by the elementary school with over 10 minutes to go we decided to:

14 LBCs IC
14 Flutters IC
Recovery Lap
14 Merkins IC
28 Low Slow Squats
Recovery Lap

4 Minute EMOM
7 Burpees each minute.

So for those wondering the “Stg. Major Workout in a pure form is :

1 Mile Run
28 Burpees
1 Mile Run
28 Burpees
56 BBS
1 Mile Run
28 Burpees
56 BBS
112 HR Merkins
400 m lap.

I modified todays workout due to the 45 minutes timeframe and because I wanted to try out the running EMOM. It was a crowd pleaser!

Thanks for the opportunity to Lead!

Until Next Time!

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The Pain is real

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WARMUP: Mosey, 25 SSH, 10 – 4 count merkins, 10 v-ups, 15 flutters and 10 CDD. we did this 4 times.
THE THANG: Elevens Merkins and burpes, alternating run and NUR- up the hill of deathat GHM entrance. We finished right on time.
MARY: no time
ANNOUNCEMENTS: Olaf starting an USUP around Earth Fare area., Read newsletter
COT: Prayers for Marriages, Praises for Straight Ups son , beating him in a raining trail race. Praise for the Pax showing for Incoming(Italian Job) help getting a falling tree out of the way.

Message was be careful how you start your day with positive thoughts and stay away from selfish thoughts.

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8 counts to quit

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WARMUP:
SSH x15
IW x10
HW x10
Slow count merkin x15
Mosey to basketball hoops
Carioca down and back
Toy soldier
High knees
Butt kickers
Run the entire light post hill with 1 burpee at each light pole
Mosey back

THE THANG:
8 count burpees in cadence every time
10 8-count burpees
Bear crawl
9
Lunge walk
8
Crawl bear
7
Modified due to the food truck delivery

30 Bulgarian split squats (15 each leg)
Run to cones and back
20 Jump squats
To cones and back
10 tuck jumps
Down and back

Modified for time to:
30 Bulgarian split squats
20 jump squats
10 tuck jumps
With no break….that was hard

Headed towards COT
6 – 8 count burpees
Flutters
5 – 8 count burpees
Hello Dolly
4 – 8 count burpees
Some yoga to close

ANNOUNCEMENTS:
9/24 – trash pickup
10/22 – Diabetes fundraiser at Amor

COT:
Praise for a great 10-year celebration
Prayers for teachers and students hitting a stride
Prayers for DD’s father-in-law

NMM:
Often all that’s necessary to succeed is to just not quit. But often I’ll quit on my parenting priorities because a screen is easier, or I’ll quit on house work cause there will be more laundry tomorrow….why do I refuse to quit on 8-count burpees, but don’t transfer that over to other areas of my life? Need to work on transferring the durability we build on the gloom to my entire life

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It hurt me more that it hurt you

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The intention was a traditional bootcamp and not a minnie pond-esque run and gun (yes, that’s a shot)

Dynamic warm-up
butt kickers, high knees, toy soldiers, overhead claps walking, shuffle L and R, karaoke L and R, lunge walk, bear crawl

Circle up (various counts between 11 and 18)
low slow squat, shoulder tap, imperial walker, LBC, hillbilly walker, plank-elbow-plank-elbow (yes long sleeves are recommended, its getting chilly in the morning anyway), SSHop, dying cockroach, bobby hurley with a pause by al gore, merkins (instead of mahktar n’diayes, note long sleeves)

1st ramp up, with run in between
5 burpees
5 burpees, 10 big boys
5 burpees, 10 big boys, 15 merkins
5 burpees, 10 big boys, 15 merkins, 20 squat jumps
5 burpees, 10 big boys, 15 merkins, 20 squat jumps, 25-2ct flutters
5 burpees, 10 big boys, 15 merkins, 20 squat jumps, 25-2ct flutters, 30 SSHops

to the grass (elbows)
10 mahktar n’diayes
10 kneetar n’diayes

2nd ramp up with shorter wog in between
5 flying squirrel
5 flying squirrel, 10 HR merkins
5 flying squirrel, 10 HR merkins, 15 gas pumpers
5 flying squirrel, 10 HR merkins, 15 gas pumpers, 20 LSSquats

back to the grass
JACK WEBB (yes, a traditional Jack Webb, a complete Jack Webb)

Get off my lawn!

COT

Looks like we made it,

Barry Manilow

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