12 Men showed for a fun filled and adventurous taper.  As men are tapering for the ever important event I decided to work on some upper body.  Of course the Camp Care 5k is the event and there is something happening in the Blue Ridge too.

We did opt for a short warm up lap.  YHC decided to take the newly poured road and then cut across the field to the Postal Route just for a new adventure.  As we got to the field and I sunk in about a foot I realized we should turn back.  On the way back I hit a nice hole and went down with my phone in hand.  Now the screen is shattered.

Onto the Thang:

Mosey to the Postal Route.

Circle Up: IW x25, Corkscrew Merkin x10, one legged Mountain Climber x10 each leg, Wind mill x20 and Cotton Pickers x20.

Mosey back to the Anytime Fitness for some Sally.

All were relieved that the phone was still able to play the song.  It was enjoyed by all!

Mosey down the hill and split into groups of three for continuous sprints.

Area 1 does burpees and area 2 does CDD while someone in the group is sprinting in between.  Repeat until all three men has done to complete sets

Rotate to Squats at Area 2 and burpees at 1.  Repeat until each man does 2 sets.

Mosey to curb and do walking plank indian run down and reverse walking plank indian run back.  Do a third set with walking plank half way then switching to reverse walking plank the second half.

Mosey to parking lot for Mary:

LBC x20, Protractor, X-O’s x10

COT-

Great work by all the men today!

Prayers for all doing runs this weekend and for the men on the Colombia Mission Trip

11 Men arrived at the Ballroom with instructions to wear their comfortable shoes.  After a short disclaimer and the PAX learned what today would entail.  The first part of the workout was a run and gun with a tour of the near-bye businesses.

2 mile Run and Gun

• Run from parking lot to bottom of the Ballroom Mile
  • Imperial Walkers (15)
• Run to the back of the QT
  • Side Straddle Hop (25)
• Run between the QT and the entrance to the Ford dealership
  • Diamond Merkins (15)
• Run to the Hyundai dealership and back to the entrance of the Ford dealership
  • Merkins (15)
• Run to the entrance to the ballroom around the parking lot and into the parking lot with the wall

Once we all gathered in the parking lot it was time for YHC’s favorite new exercise, the Jack Jack Webb.  This is the normal Jack Webb with a Plank Jack following the merkin before coming up for the 4 count hand claps. The entire PAX fought through and completed the full set to 10!!

From there we took a little breather in the People’s Chair before splitting into 2 man teams.

It was time to take on the wall.  Partner 1 would climb both walls, which is awful after having your shoulders abused in by the Jack Jack Webb and Partner 2 held an plank on their elbows until Partner 1 got back.  We did that final shoulder work twice.

The PAX then ran back to the cars for People’s Choice of Mary:

10 Exercises:

• Protractor
• Boats and Canoes
• LBC
• Freddy Mercury
• 1 Armed Planks
• Some other stuff

As always, wonderful to lead this group of men and thank you to Change Order for the opportunity!!

The gloom at the Ballroom brought slight rain and a pleasant breeze that was not uncomfortably warm…for what seems like the first time in months.  But the pleasantness was abruptly forgotten shortly after then disclaimer was issued and pax headed to the corner of Gold Hill and Pleasant Road (literally, one of the grassy corners of this intersection).

The pax did an excellent keeping the pace brisk, as we had a fair amount of ground to cover on both sides of Gold Hill (more figuratively than literally).

The Thang:

Mosey to grassy area between QT road for COP warmup:

• SSH (IC)  x30
• 5 BOYO
• IW (IC) x20
• 4 BOYO
• Windmills (IC) x10
• 3 BOYO
• Low slow squats (IC) x20
• 2 BOYO
• Carolina Dry Docks (IC) x20
• 1 BOYO

Cross Gold Hill and mosey to pile of coupons/rocks for reps of 1) exercise (listed below), 2) sprint across parking lot, 3) plank until 6 arrives, 4) hold 6 inches for 10 count, and 5) sprint back to rock for next exercise.

• 10 curls
• 10 curls, 10 overhead
• 10 curls, 10 overhead, 10 squats
• 10 curls, 10 overhead, 10 squats, 10 triceps
• 10 overhead, 10 squats, 10 triceps
• 10 squats, 10 triceps
• 10 triceps

Run back across Gold Hill to lot just below wall for for circuit training

• Station 1 (top of wall): burpees x2
• Station 2 (out to side): bomb jakes x2
• Station 3 (bottom of wall): merkins x2

Repeat circuit with 4 reps at each station, then 6 reps

Mosey to Jack Webbs

• 1:4 ratio of pushups to overhead claps
• Ascending reps to 10

COT

Moleskin

As mentioned above, the pax did an excellent job, and they kindly tolerated a weinke that seemed to be similar to what ChickenHawk used a couple weeks ago.  Thanks to Change Order and the Ballroom regulars for allowing me the opportunity to Q!

12 men including 1 FNG (Geronimo) met in the parking lot of the the ballroom on a hit, humid morning to watch a couple of sad clown run stationary next to their ferns in anytime  fitness.  Dark Helemt is getting stationary printed to leave on their cars.  No sad clown left behind!

Message:

In order to have a deep spiritual relationship with God he requires death. First he required the atoning death of Jesus to wash is clean of our sins to allow us to be in his presence. However, in this life we must die to ourselves daily, humble ourselves, make ourselves third if we want to enjoy the relationship with Him that we all yearn. Said another way, we will have separation from God if we do not die to ourselves.

Cop

Mosey to Publix parking lot
– 50 SSH
– 25 imperial walkers
– plank a Rama
– 20 ccd
– 15 mountain climbers
– 15 dips
– 20 low slow squats

The THANG

Mosey to the bottom of the coupon lot. Count off by two

25 lbs Plate push up to the top of the hill as far as possible while rotating through the pax. The pax rotates through a series of coupon exercises.
– curls
– triceps extensions
– shoulder press
– squats
– merkins

Mosey to the next hill for a little partner work
– 100 flying squirrels while partner runs
40 count wall sit at the request of Twister
– 150 plank jacks while partner runs

End with a little Mary rotation.

12 Men posted to The Ballroom this morning to put in some serious work. YHC alluded to what was coming the night before on the Twitter Machine and was curious to see who would show. 5 of us put in 3+ miles prior to the workout and we picked up Sasquatch who was on his way to Golden Corral (sorry guys). Quick disclaimer by me that I have never in fact read the disclaimer, but did my best to explain the spirit of said disclaimer. With that we Moseyed…

About .25 mile mosey to quick COP

COP
25 SSH (IC)
25 Mtn Climbers (IC)
10 Windmills (IC)
20 IW (IC)

Mosey just a few yards away to one of the parking lots and disclosed we would be doing a Murph workout (slightly modified). The Murph consists of the following:

The Murph
1 Mile Run
100 Pullups Curb Dips (Modified)
200 Merkins
300 Squats
1 Mile Run

For this Murph we partnered up. One partner would be running .20 miles while the other was completing the exercise. Upon return, exchange roles. Since we were partnered up, each team needed to complete 200 Curb Dips, 400 Merkins and 600 Squats. Then began the groans. I said we would be working. About 35-40 minutes later we were done and all teams had completed the Murph. Quick mosey back to COT. Strong work by the Pax and a lot of encouragement coming from everyone. For some of you it was your first Murph! 2.5+ Miles for the Murph and 5.5+ Miles for those with Extra Credit! Outstanding job!

The story of Navy Lieutenant Michael Murphy can be found here and is a great read. A true American Hero!

NMM
Half of the Pax that posted this morning ran to the workout!!! I am truly impressed and was proud to lead such a fine crew. Thanks to Ludicrous Speed Go! + Axl and Sasquatch for the morning run. Y’all are nuts (takes one to know one)! Tclaps to Copperfield for grinding it out this morning. 3 weeks in and he gets hit with a Murph! Great to meet Bass-A-matic! Virtual trophy has to go to Sasquatch (congrats on the marriage). The guy must have been keeping a 7 minute pace and does textbook squats (Name Change to Sasquats?). I was chasing him the whole time. Additionally, Tclaps goes out to those that finished “early” and continued to do squats/running until the 6 came in. Not much more to it folks. This morning consisted of a lot of work, a lot of pain, great fellowship and breathy mumblechatter! Great way to start a Tuesday!

Announcements
07/23 BRR Meeting at 7:00 PM at Town Tavern
07/24-25 24 Hours of Booty (Bike Race for Cancer : Check with Cerrano, Spider-Man, Sir Topham)
08/07 Speaker Series with School Leaders (at Eternal Church 6:00 AM)
08/08 Gladiator Games at IL
08/08 World’s Largest Coffeeteria at Applebee’s (Rock Hill)
08/08 F3 Golf (Check with Jekyll)
09/12 Camp Care 5K and Premature Oktoberfest (Check with Decibel)
10/24 Mud Run (Teams are forming)

Prayers/Praise
Prayer for Spitz’s Mother in Law
Praise for Sasquatch’s family. He just became an uncle!
Prayers for Spider-Man’s friend Amanda who is having surgery
Prayers for the Pax looking for employment
Prayers/Praise for Decibel’s new business
Prayers for Wheels’ brother Keith and his marriage
Prayers for Wheels’ wife health (MRI for lump today) and an interview at a school today

Zima Out!

10 Men posted for a humid filled dance around the ballroom and again I was honored to lead this group of men.

Circled up and did a little stretching.  Started with some windmills in honor of C-Span, SSH, merkins, and imperial walkers.

Moseyed across 160 and dodged a few automobiles on the way to the bottom of the stairs.   Partnered up and did some real work

100 merkins.  One pax ran the stairs and then flapjacked.

200 SSH

300 squats.

lots of running and then lots of groaning.   In between the sets we did some peoples chair which was a crowd pleaser.

finished up with some suicides “ladder style”. Ran to the end of the parking lot where we did 1 burpee then ran back and did 5 bombjacks.  Completed rounds to 5 burpees and 25 bombjacks.

Mosey back to COT where we did 6 minutes of AB WORK!

Announcements:  CAH workout Saturday and this little thing called hog and coyote.

prayers out to the sick and injured.