WARMUP: We did
THE THANG: We did light pole stuff
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP: stretch, dynamic movements, ssh, windmill, cherry pickers, mtn. climbers, various shoulder work
THE THANG: Lt. Dans followed by merkins and Freddie mercury
Mosey to bridge 11s 1-ccd, 10 bomb jacks, 2/9, etc.
MARY:
ANNOUNCEMENTS: bbq on Nov 10, golf in December
COT:prayers- interview for Ryan, healing for Ginny, mental health and Israel.
WARMUP: After a brief discussion on where to get the best sliders on the EC ( it’s in Jersey of all places ) we got after it.
All in cadence – WMx10, CPx10, HBWx10, OCx10, MNx10
THE THANG: We moseyed to the back parking lot in front of the baseball field. Completed 20 SSH in cadence waiting on the 6. Island to Island was the distance, used the 2 parking lines forward, conduct 1 rep of an exercise then go 1 line back and conduct the same exercise. 1st round was bear crawl moving forward and crawl bear moving backwards with 1 merkin completed at every line. 2nd round was alt lunge walk moving forward, alt backward lunges to move backwards with 2 squats completed at every line.
Had enough of that parking lot so we moseyed along the winding road heading back to COT. Of course, we stopped to do some dancing with DORA. Shortened the running distance to make it a SPEEDY DORA, partners completed 100 merkins, 200 LBCs, & 300 Flutters(SC).
These guys were crushing it so we had time for another routine. Headed to the benches at the school entrance. 1 PAX was the timer while all other PAX performed an exercise. The timer was 10 burpees. Rotated 3 exercises as we moved down the line with PAX performing their 10 burpees – Step-ups, Gerkins, & V-Ups.
These guys don’t quit so we had time for more at COT. Asked the PAX to think of a physical weakness, then think of an exercise they will perform for 1 minute to strengthen that weakness. Battlebot definitely picked the most interesting weakness. You gotta show to know.
After the minute of pain was up we sat down and concluded the final 3 minutes of our wo time together with stretching ( something YHC doesn’t do nearly enough of ).
MARY: Didn’t need her as we practiced our 2 step and then danced with DORA.
ANNOUNCEMENTS: Bethel Men’s Shelter serve on 11/2, fundraising events, READ YOUR NEWSLETTER!
COT: Closed in prayer. Just wanted to say this was one of the most uplifting, encouraging groups I’ve had the privilege of leading! Loved every minute of it! Thanks for the opportunity Boogie Down!!!
Name the band and album
7 is a lousy number, that is what you get when JWOW is leading another AO
We still had 6 good looking old guys, respect
Exercise effort was 77.14286% overall
Mumble chatter was excessive
Thanks for coming Twister (not related to the mumble chatter comment)
This:
(reps were primarily in the moderate range, 10-12ish)
disclaimer
mosey
imperial walker
LBC
windmill
shoulder taps
OH claps
gas pumper (yes Twister, the gas pumper)
MOR NClub
LSS
merkin
hillybilly walker
dying cockroach
monkey humper
mosy-ish walk-ish to the row of street lights
squat
toy soldier to next light
squat
carolina DD
toy soldier to next light
squat
carolina DD
BB sits
toy soldier to next light
squat
carolina DD
BB sits
imperial walker
toy soldier to next light
squat
carolina DD
BB sits
imperial walker
HR merkins
toy soldier to next light
squat
carolina DD
BB sits
imperial walker
HR merkins
SS hop
walk it out to the next light
travolta
butt kicker to next light
travolta
hello dolly
butt kicker to next light
travolta
hello dolly
calk raise x 3
butt kicker to next light
travolta
hello dolly
calf raise x 3
scorpion DD
butt kicker to next light
travolta
hello dolly
calf raise x 3
scorpion DD
MOR NClub to next light walking
travolt
hello dolly
calf raise x 3
scorpion DD
MOR NClub
dips on the curb
walk to the next light
Mahktar N’Diayes
Back to COT
Thanks for the opp Boogie
Looks like we made it,
Barry Manilow
WARMUP: Exercises in Cadence
THE THANG: Cone Decathlon- 10 cones X 10 exercises X #10
ANNOUNCEMENTS: RYNL
COT: 1 Pax was a Celebrating a 19 yr Wedding anniversary 👏.
WARMUP: Merks Squats Stretching Whining, Arm Circles. Mosey w Toy soldiers
THE THANG: Crazy 8s, Football field ladder work.
MARY: yes we did
ANNOUNCEMENTS:
COT:Fantastic discussion
Mosey to WarmORama,
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
Mosey to the back of the school for..wait…
100 Step ups
Mosey to the back parking lot for,
Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl
Run to the side of the school close to the football field for some 7’s:
CDD & Squats
Shoulder Taps & Monkey Humpers
Run back to CoT for Marys. PAX choice.
Hello Dolly
Rosalita
Freddie Mercury
V position
LBCs
CoT,
Announcements
Prayers and Praises
Welcome @MightyMite to Fort Mill.
WARMUP: SSH, Windmill, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs
THE THANG: Mosey to the hill behind the school and did 11’s
-First set was Squats at the bottom and Jack Webbs after a run to the top
-Second set we turned toward the bridge and did Dry Docks at one end and lunge walked about 20 yards to do 4 count LBCs on the other. The lunge walked back
MARY: Had time for some flutters until 6
WARMUP:
SSH x10
Mosey to far parking lot for COP
– Imperial Walkers
– Windmills
– Flutters
– Toy Soldiers to one end of parking lot
– Shuffle left/right back across parking lot
Mosey down to elementary school playground
THE THANG:
Webb-O-Rama:
WEBB-O-RAMA (1:4 ratio of exercises)
– Bombjacks // SSH (1-4)
– >> Bear crawl to next station
– Captain Thor – Big boy sit up // 4 American Hammers
– lunge walk to next station
– Knee tar N’Diayes // Squats
– duck walk to next station
– Jack Webb –
– >> Run around to first station
Repeat for counts 5-7
Repeat for counts 8-9
YHC thought he’d be just tired from staying up for the Clemson game. The unexpected feelings of disappointment made for a not-so-moderate workout, enjoyed by all. Great to see the men that posted, but especially great to meet Tin Cup, Halfback, and Mighty Mite.
Thanks to Boogie Down for the opportunity to lead.
Eight boot campers met at Pleasant Knoll Middle for a great start to Tuesday morning. Here is what they did:
THE THANG:
Mosey out of the COT and circle up at the cement pad by the teacher’s smoking lounge for COP: All in cadence:
SSX x 20, merkin x 10, windmill x 10, cherry picker x 10, little/big arm circles x 20ea and both directions, IW x 15, mountain climber x 15 hold/6″ hold/honeymooner/downward dog/6″/L/R arm/leg high/6″ hold, Freddie Merc x 15
Mosey to the parking lot and line up facing the cement island.
1. Bearcrawl to the island, 10 merkins, return to the start
2. Lungewalk to the island, 10 squats, return.
3. Powerskip to the island, 10 bombjacks, return.
4. Inchworm to the island, 10 merkins
5. Pick partner (someone you don’t know well), walk to the island and get to know them better. At the island, do 10 partner merkins (hand slap), walk back to the start.
Mosey to the walking bridge for Jacob’s ladder. Run to the end of the bridge and do 1-5 burpees, run back. (5 reps total)
Walk to the school building for 2 rounds of People’s Chair (60 sec hold). The pax were encouraged to sit at a 90 degree angle.
MARY: Flutter x 10, Box cutter x 10, Pretzel crunch x 10, Superman x 3
NAKED MAN MOLESKIN:
Good mumble chatter today by the Pax. Twister started it during the opening SSH’s when he noticed a small fenced-in area with a chair placed in it. What purpose did it serve? (time out chair?, teacher’s smoking lounge?)
Today’s workout was one I pulled from the archives (08/01/2019) and executed almost identically. Noteworthy of that workout was when I asked the pax to take a few minutes and get to know someone new in the group. I took that cue from C-Span who did something similar years before at WEP. It’s a neat way to make a connection with the guys you see in the gloom, but may not know very well.
COT: Barry Manilow joined us at COT following his 6 mile run.
Good to have you with us, brother! We prayed for ST’s mom and longtime friend John with terminal cancer. Prayers also for Dixie’s 5 yr old niece whose body started rejecting a donated kidney