Ran around with 10 stops.
Each stop we did:
10 Merkins
9 squats
8 LBCs
7 CDDs
6 Jump Squats
5 🇺🇸 🔨
4 HR merkins
3 jump lunges
2 flutters
1 burpee
2ish miles
A few sets of 10 bomb jacks thrown in
Prayers for kiddo’s health
Praise for our kiddo’s and our parents’ health
Great work by all PAX present!
WARMUP: SSH IC 15, Windmill IC 15, Moroccan Nightclub IC 15, Strawberry picker IC 15, MH IC 15, mosey
THE THANG: Station 1:
Merkin IC 15
LBC IC 15
Mosey
Station 2:
LBC IC 15
LSS IC 15
Mosey
Station 3:
Randomizer x2
Mosey
Repeat
MARY: seal jack, high knee, leg cross over
ANNOUNCEMENTS: READ YOUR NEWSLETTER!!!
COT:
WARMUP: regular warmup with SSH Windmills IW etc
THE THANG: burpee mile. 1 mile. 100 burpees.
11’s with squats and big boy sit-ups
People’s chair and balls to the wall
MARY:
ANNOUNCEMENTS: read your newsletter
COT: lifting up those impacted directly and indirectly from the school shooting in Texas
WARMUP:
SSH
Low slow squats
Merkins
THE THANG:
2 hill repeats on big hill
4 corners:
Kettlebell is conveniently stashed at corner #2
crowdsource mode of transport on short edges. If you have the bell, you are exempt from mode of transport.
Pax will plank up for the 6 before departing for next corner.
Start with 10 reps each, then increase by 5 per round
corner 1:
merkins
shoulder taps
CDDs
hello dolly
corner 2:
diamond merkins
bomb jacks
Peter parkers
Big boys
corner 3:
wide merkins
Grave diggers
Freddie Mercuries
jumping lunges
corner 4:
Burpees!
made it 3 full rounds before COT
MARY:
Passed the bell between the 3 PAX. Do a squat when you get it
Flutters in cadence
30 sec body destroyers
ANNOUNCEMENTS:
Bourbon tasting and trash pickup saturday
COT:
mental health
WARMUP: mosey, Moroccan night clubs, windmills, cherry pickers, low slow squats, los slow merkins
THE THANG: 4 jack webs with a short mosey in between.
MUCHO SHOULDER:
1 merkin – 4 shoulder taps progressive to 10 merkins – 40 shoulder taps (total 55 merkins, 220 shoulder taps)
Take a lap
CALF BURNER:
1 monkey humper – 4 calf raises progressive to 10 monkey humpers – 40 calf raise (total 55 MH, 220 CR)
Take half a lap to the soccer field
CAPTAIN THOR:
1 big boy sit-up – 4 American hammers progressive to 10 BBSU – 40 AH (total 55 BBSU, 220 AH) we had to throw some body destroyers in between and did Superman’s at the end to stretch our abs and lower back.
Half a lap
HOPS AND DIPS:
1 side straddle hop – 4 triceps dips progressive to 10 SSH – 40 TD (you guessed it 55 SSH, 220 TD)
Super slow slow mosey to COT, next time I Q I have to make sure to bring lots of cheese for all the whine we had.
MARY: Moroccan night clubs, windmills, walking dogs and honeymooners
ANNOUNCEMENTS: Read your newsletter
COT: prayers for kids, families and people recovering from injuries and surgeries.
TINSEL OUT!!
17 months since the last post at the AO: $0.00
52 minute round trip: $0.00
2 Jerry Cans and 1 60lb Sandbag: $$$$
7 PAX for the main event: $0.00
Running hills for 25 minutes to start… Priceless
YHC hasn’t been to Pantheon in quite some time. Not since 2020. It’s still the same West of the Peach Stand.
The PAX rolled up and the disclaimer was given. We repeated the five core principles and off we moseyed into the gloom.
Hill work on Hubert Graham
Run down the hill past 5 light poles, ascending movements at each pole to the stop light. Repeat.
Burpees 1-5
Merkins 5 per pole
Lunges 5 per pole
Skater Jumps 10 per pole
Mosey back to shovel flag
Partner DORA w/coupons
50 Burpees – Farmers Carry out and back
100 OH Press – Bear Crawl out and back
150 Squats – Run/Nur out and back
200 SSH – Farmers Carry out and back
250 Flutters – Farmers Carry out and back
We finished up in the middle of the flutters. YHC was sad to not put the stamp on the 250, but 0600 is 0600. Solid work given by all PAX.
NMM
In the middle of the hill repeats, we stopped for story time. Long/short, YHC played a part in helping someone stop choking to death last night. Michelle Schmidt is her name. She almost passed away right next to us. Her daughter in law was running late and could have showed up to learn terrible news. It could have been different. She could have passed away and everything changed for those in her life. God did not have that plan last night.
After the adrenaline subsided and the night moved on… I tossed the situation around in my head every which way. Reminder – life is precious. It could end in the wrong swallowing of a taco. What are we doing today in light of this fact that life could end at any moment?
Prayers/Praises
Cable Guy and family for the loss of his son.
Aquaman and the loss of his son.
Michelle Schmidt and her living another day.
38 Special – thanks for tapping YHC to lead today. It was a great time.
Punch List out.
The night before:
Rain in the forecast…
Site Q called in sick…
There is a distinct possibility I could be running this thing solo in the morning. What am I going to do if no one shows? Execute.
I roll up at 6:05 to an empty parking lot. 6:10 – no cars, 6:15 – no cars. We’re doing this.
Warmup:
20 SSH… OYO
10 Merkins… OYO
Mosey to the hill on Hubert Graham Way for 2 hill repeats. Not a sprint, but not slow either.
4 corners:
corner 1:
20 scapular merkins… OYO
20 shoulder taps… OYO
20 hello dollies… OYO
20 CDDs… OYO
corner 2:
20 diamond merkins… OYO
20 bomb jacks… OYO
20 Big boy sit-ups… OYOÂ
The weinke called for leapfrogs, but since no one showed up, I just did a couple of broad jumps… OYO
corner 3:
20 wide grip merkins… OYO
20 Freddie Mercuries… OYO
20 jumping lunges… OYO
Again the weinke called for there to be other PAX, but the weinke was disappointed. We were to do 20 buddy pulls (alternating one man standing one man on the ground) to get some pulling work in. So instead, I pulled myself up and continued to corner 4.
corner 4:
20 burpees… OYO
Side note: I noticed a distinct lack of complaining during today’s workout.
Modes of transportation were to be crowdsourced from the PAX, as that is usually good fun. For the short legs of the corners, I opted for some bear crawls and crab walks. For the longer legs, I did big skips and the sideways juke things (I can’t remember their name). After the first round, I just reverted to running between the corners.
Made it 3 full rounds finishing the last burpee right at 6AM, then hit COT for name-o-rama, no announcements, a prayer for tougher men, and drove home with the satisfaction that I continued accelerating. Good fun was had by all.
Nice work by the 4 Pax that posted on March 2nd. Â The baton was passed between each Pax to knock out a solid workout. Â Fogerty shared the Q in an attempt to nourish fellowship amongst the four pax. Flounder (triple respect) did not disappoint by arriving on his bicycle and departing via his bicycle after the Beat down. Â The group started with a 10 min warm-up, followed by a round of burpees, core exercises, legs, and chest. Â 38 Special provided the burpees and some calf exercises that left all the Pax mumbling.
Warm-up:
SSH, Moroccan NightClubs, Merkins, Squats, Windmills, LBCs, and warm-up stretches.
The Thang:
Started with some 9’s ( 03/02/22 – 3+2+2+2) – Merkins and Squats compliments of Fogerty.
Burpee fest  – Mosey with stops at multiple cones with burpees at each cone  – compliments of 38 Special.
Flounder circled up the Pax and pushed us thru a bevy of exercises that focused on the core.
Bass-o-Matic pummeled the group with burnout of arms and shoulders.
Good fellowship was had by all during the workout, Â followed by a COT of prayers for safe travels, Ukraine, and our local Pax health.
****March 5th 2022- 7:45am – 8:00am****
Men,
We have officially signed up for the Adopt-A-Highway Litter pick-up program. Â Our adopted Highway is US21 from Peachstand south to Sutton Rd. (2 miles). We will have a sign installed to promote this section of the highway. Â We are encouraged to complete 4 pick-ups a year (once a quarter). Â All supplies will be provided. Â All we need to do is show up. Â The SC DOT will come out and pick up our bags along the route after completion.
**Our NEXT Clean-up date is tentatively scheduled for March 5th. (start time ) Â 7:45 am – 8:00am**. There is no time expectation for participation. Â Stay as long as needed or head out early. Â Modify as needed. Plan for 2 hours if you complete the 1-mile loop. Â We split up into two groups last time and met at the halfway point.
We will begin at the Peachstand (rear of the building) and coordinate. Â I have 30 vests and all supplies.
Fogerty will be the main contact for this event over the next two years.
Here are some of the logistics:
• Make sure your group knows that in case of bad weather the cleanup will be postponed. Litter collection should never be done in the dark or in bad weather.
• Notify local news media who may have an interest in publicizing your group’s activities. • Remind your group of the appropriate clothing. Long pants and long-sleeved shirts and sturdy shoes help avoid scratches and irritation from poisonous plants. Light or brightly colored clothing will make them easily visible to passing traffic.
• Be sure you have all the materials and supplies you’ll need beforehand, including first aid kits.
• Check with members of your group to be aware of any allergies that might be important (such as bee-stings, etc).
• Work out a plan for what you will do in the event of an emergency. Find out what the quickest route to the hospital is.
• Park vehicles at both ends of the adopted section.
• Volunteers must be at least 13 years old to participate in Adopt-A-Highway cleanups. Children under the age of 18 must be accompanied by an adult on all Adopt-A-Highway cleanups.
The state does provide adopt-a-highway orange and blue bags. Â Orange bags are for trash and blue bags are for recyclables if you want to recycle. Â Your group is also provided with orange safety vests. Â Â We do require four pickups every year, usually once every quarter. Â All that is needed to be done after trash is picked up is to call or email me and I will send one of our crews to pick up the bags.
It is volunteers like you who are going to make a difference by speaking up and doing what they can to help their community. Â Please let me know If you have any questions, I will be glad to assist you.
Thank you,
Sherry J. Johnson
Administrative Specialist/
Adopt-A-Highway Coordinator
SC Department of Transportation
803-327-6186 O I 803-327-6184 F
JohnsonSJ@scdot.orgDistrict Four Maintenance
338 Robertson Road West
Rock Hill, SC 29730
The weight-loss challenge for 2022 has been established to create some focus on the Queen. Â The goal is fellowship, accountability, support, discipline, and a little motivation. Â Pax will depart on a 90-day journey beginning January 3rd, 2022, and ending on approximately April 2nd or 3rd.
There will be a buy-in and payouts to the top 3 places – determined by “percentage of weight loss”. Â Uhaul has agreed to be the holder of the buy-in with a tracking spreadsheet created for each pax to help monitor their progress. Â Good Luck Pax!
T-Claps to Uhaul for assisting with this endeavor!