Category: Sweep The Leg

Grocery Bag of 2# Weights

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Partner Up, 1 partner carries (2) 2# weights, other doesn’t
Run to end of parking lot near Duck Donuts, 10 SSH in cadence, switch 2# weights with your partner.
Run to bottom of Brayden Pkwy, 10 SSH in cadence, switch 2# weights with your partner.
Run down Afton Way to the corner of Afton Way & Afton Way, 10 partner merkins in cadence, switch 2# weights with your partner.
Run to the ammenities building on Emory & Helton Ln, skip halfway around the parking lot with your partner, swithc 2# weights with your partner, skip the remaining half of the parking lot with your partner.
Run back to the lot behing Duck Donuts…
REPEAT
AND
REPEAT
MARY: 90″ led by The Pirate
COT: Prayers for mental health of the pax; Praise for promotions, Prayers for physical health of the pax

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1st ever Hubert Graham Pwky workout

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THE THANG:
1. Run 160, Stonecrest, Hubert Graham and back
2. 16 March Madness Merkins at every other light pole on Stonecrest and Hubert Graham
3. When there’s a guardrail, alternate between incline merkins and Derkins
we got in 3.4 miles.
MARY:
A few did abs, I made it for Hello Dollys at the end.
ANNOUNCEMENTS:
COT:
Heavy stuff today.
Live 3rd. It’s not about you, it about how to serve the ones in your life.
Smothered and Covered shared heavy news. Spectre led us out to give prayers to S&C.

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Run, Exercise, Run, Do The Work

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Mission – Know It…for the love.
WARMUP: Not Really
THE THANG:
Run around the building, 3 core exercises
Run to Front St, 3 upper body exercises
Cross 160 & run to Brayden, 3 lower body exercises
Run to the bottom of the hill and back up, 2 core
Run to Ivybrook, 2 upper
Run to the school basketball courts, 2 lower
Run 1/2 way up the back road, 1 core
Run to the top, 1 upper
Run back to the basketball courts, 1 lower
Run to Ivybrook, 2 core
Run back to COT…Plank series

For the one person that read this far, you’ll see the similarity to a recent Minnow Pond BB. Why reinvent the wheel? No need to introduce a game or anything creative, just get a minimum of 3mi and make the guys push a little harder. Or, pull a little more if you’re ‘squatch.
In other areas of my life, I try to make things harder. In some cases, I’ve even created the more difficult situation. If I can strip the emotion out of the situation, assess it then address it, I can tackle it.
That’s exactly what we did at Sweep The Leg. We assumed this post would be hard, showed up, got simple instructions and did the work. Nothing creative. Nothing complicated. Nothing emotional. Nothing easy.
Just.Do.The.Work.
For the love, stop settling for just showing up. Showing up is important, yes. You can’t lead without showing up. If this is about leadership, don’t measure yourself against a standard that says showing up (physically) is enough.
You’re here for more. Time to lead!
MARY: See above
ANNOUNCEMENTS: Convergence, Jaeger
COT: You should’ve been there.

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Simple but painful

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Run to the school back entrance but first male 2 stops for merkins.

The thang: 10 light poles. 1st light pole is for 5 burpees, run to second pole and do 27 squats and 27 merkins. Back to first pole and repeat 5 burpees. Run to second pole and do 24 squats and 24 merkins, back to first pole and repeat burpees. Keep going to the next paul and back to the first one reducing the number of squats and merkins by 3.

Run back to COT after finish all 10 poles for a total of 3.5 to 4 miles for everyone.

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KB Mile

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WARMUP: plank position… upward<>downward dog, merkins, updog<>downdog, plank jacks, upward<>downward, dog peter parkers, upward<>downward dog
THE THANG: weights 10-35lbs used (pax choice)… run the Kettlebell mile (around all the stop signs of the Earthfare lot and behind Earthfare 3x) holding the weight on one side and switching hands as many times as desired… once finished leave bell on Earthfare sidewalk…

Run to SouthState Bank 6 burpees
Run back to your KB and 6 snatches each side
Run to Firebirds and 12 dips on bench
Run back to your KB and 6 snatches each side
Run to FifthThird Bank and 6 burpees
Run back to your KB and 6 snatches each side
Run behind Arby’s and 12 hand release merkins
Run back to your KB and 6 snatches each side

Rinse and Repeat (not the KB mile) except 3 snatches each side this time… then pick up the 6…

SURPRISE!!! We did 1/4 mile with our KBs to finish the workout. That was a crowd pleaser.

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Pick Up The 6

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WARMUP:
What’s that?

THE THANG:
3 corners
Corner 1: Bank Parking Lot – 10 Merkins run to Corner 2
Corner 2: Cul-de-sac on Ben Cassey – 10 Big Boys run down hill through the parking lot to corner 3

Corner 3: Cul-de-sac on Patricia – 10 SSH
Run up Dave Gibson Blvd hill back to Corner 1

After completing the exercise at a corner, go back and pick up the 6 and complete half of the exercise. Everyone has to go back to get the 6, completing half of the workout before moving to the next corner.

MARY:
ANNOUNCEMENTS: D2D, Rooster, Jaeger, Convergence
COT:

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CHARGE

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WARMUP: run to back of GHMS
THE THANG: perform 10 reps of exercise listed on cone then run forward two cones and perform 10 reps of exercise listed on cone. Run back to the skipped cone and perform 10 reps of exercise listed on skipped cone. First one to complete 10 reps of exercise listed on skipped cone yells CHARGE and everyone moves forward two cones.
MARY: lots of imperial walkers and plank Jack’s and burpees
ANNOUNCEMENTS:
COT:

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Smiles with Some Miles

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WARMUP: SSH, Windmill, Plank position then honeymooner and downward dog a couple of times
THE THANG: Ran a U starting from Earthfare to Gold Hill Middle and back with Exercises being 10 burpees, 10 Squats, and 10 big boys at the starting point, every turn, and finish point. Then did a couple of loops around the Earthfare parking lot.
MARY: American Hammers, Flutters, Hello Dollies, and Heals to Heaven
ANNOUNCEMENTS: Read the newsletter
COT: Prayers and Praises

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Run up the Hill “Again”!

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WARMUP: none
THE THANG: run over toward school into cul de sac where Decibel had his office. Run down to the bottom of road where street lights are before school. Run back up the hill to cul de sac. Exercises at top and bottom. Repeat 5 times. Not complicated…. it just sucked!
MARY:
ANNOUNCEMENTS: Dam to Dam bar
COT:

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Stomping Grounds

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Time to run the route I’ve driven many times in the last ten years.

Mosey to PFHC (former site)
20 Merkins and 20 CCD
Mosey to GHES parking lot
20 LBC
20 Rosalita
Mosey to handicap spot at GHMS
20 squats
15 Monkey Humpers

Repeat until time is called

Everyone got at least 3 and some got 4.5

Great crew and great work.

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