WARMUP: The Fort Standard Mix
THE THANG: 7220 Run the full lap with the exercises placed interstitially throughout.
Round 1:
7 Merkins
2 Burpees
20 Squats
Round 2:
7 Mike Tysons
2 Burpees
20 Good Mornings
MARY: Round the Horn
COT: Yes
WARMUP:
– 10 Side Straddle Hops
– 10 Windmills
– Down dog (stretch out the calves) to up dog
THE THANG:
– Jog to HT wall by O’Reilly – Balls to the Wall 10 moves L, 10 moves R
– Jog to back parking lot – Bear crawl from the island to the light
– Jog to down to Berkley Hall Way, turn Left onto Reynolds’s Ridge Lane stop at the garages – 50 squats OYO
– Jog to down to Christi Way – 2 sets L/R of side hops up the hill to Palmdale Walk Dr
– Jog up to Grant Farm Dr and down to the rail – 25 incline Merkins
– Jog to Fire Station – 50 lunges (25 each leg)
– Jog to Kids R Kids learning parking lot – 10 double count J-Lo’s
– Jog to Grace – 50 Step-ups OYO
– Jog to parking lot by COT for 3 sets of sprints up the hill
– Jog back to COT – 4 corners ascending Burpees 1,2,3,4 x 2
MARY:
– Various Mary for the last 4 minutes led by the attendees
ANNOUNCEMENTS: Read your newsletter.
COT:
– Prayers for U-haul and his family. Prayers for Karen, DoubleD and their family, Prayers for marriages, Prayers for all of the sick and suffering.
Warmup
Mosey to Grace Parking Lot
28 SSH IC
5 Windmill IC
20 SJ IC
10 MNC IC
28 Mnt Climbers IC
Stretch
15 Peter Parkers IC
Recover on your feet.
Flashback for 7 years in F3
DORA
100 HR Merkins
200 Squats
300 LBC’s (First workout I ever did Fishsticks was the Q)
Also Grace Church Parking Lot
Pendulum Workout (Routine I “borrowed” off of Cha Ching) 10 – 5 Reps
Catalina Wine Mixers (an OTG favorite)
(no burpees in the middle this time)
Diamond Merkins
Run Back to COT
My personal Favorite with the remaining time left….
EMOM 10 Burpees a minute on the minute….. (only got 9 minutes in)
The question of the day is why…why I still am doing this after 7 years when I first thought I’d only give it like 3 months.
And it really is because of all of the guys I’ve met and learned from. When I started the saying was if you want to run fast…run with faster people. And There are so many HIMS in our region that run so much faster than me. Not just actual literal running but accelerating at all phases of life. These are role models for us and a big reason why I keep coming out, and I keep pushing. Everyone reading this has in some way pushed me to be 1% better than I was yesterday. Thank you guys! And see you all in the gloom!
WARMUP: SSH cherry pickers imperials hillbilly’s arm circles merks lap
THE THANG: loop 1, leeks dry docks Mike Tyson’s / lap – loop 2 min climbers sounder
Taps plank, / lap – loop 3: lbc flutters penguins
11’s – Mike Tyson’s & squats
MARY: pac lead round robin Mary
ANNOUNCEMENTS: Uhaul Ruck & prayer
COT: lots of prayers and praises, lifted up U-Haul
WARMUP: Yes, IW; HW; some yoga.
Introduced the reverse burpee (you go down on your 6, lay on your back, and then return to standing for a jump). Stagecoach busted his wrist and YHC was tired of seeing him modify.
THE THANG:
Found a wall
10 stepups (each leg)
10 derkins
10 bulgarian split squats (each leg)
10 irkins
Found another wall (it was stupid high)
10 stepups (single leg) this was dumb
10 derkins this was also dumb but not as much
found a moderatle parking lot
10 mike tysons
bear crawl
10 curb alberts
crawl bear
10 mike tysons
lunge walk
10 curb alberts
reverse lunge walk
10 mike tysons
burpee broad jump
(the sprinklers came on and YHC didn’t want a complete mutiny)
mosey back to the dry side for
10 curb alberts
Mosey back by the wall and hit it again
A 60lb sandball was at COT
One man did an over the shoulder lift
Everyone else held a squat down and raised up when the ball hit the ground. Return to the held squat for the next guy to do a lift. 15 guys….
Rinse and Repeat with Split Squats and a reverse burpee
NMM:It’s nice to be motivated to workout, but falling in love with the process of acceleration is even better. That can survive a waning motivation. Or maybe it just is motivation itself?
WARMUP: Quick run around the parking lot, back to COT area, circle up for the following:
– 20 SSH
– 10 Windmills
– 15 Imperial walkers
– 15 Moroccan night clubs
– 10 Strawberry pickers
Then run to the parking lot at Grace Presbyterian Church for the main event!
THE THANG:
In light of Happy Gilmore as well as the USA Men’s and Women’s Hockey teams winning Gold at the Olympics, I put together something fun yet challenging to improve our hockey #3S2T.
An NHL hockey rink is 200ft long x 85ft wide. The large parking lot in front of the church is a little larger – approx 240′ x 100′. Go big and train to compete, right? There were 8 cones set up around our rink, each with exercises and a mode of transportation to the next cone. Start at cone 1, do the exercise, move to the next. Happy Gilmore may not have been the best skater or shooter, but damn he was intense. No rest in between as Happy would want it
Note: DC = double count
Cones:
1. ICING CALL on the opponent! Puck dropped but they won it. SKATE to go on defense! >> Eric Heiden’s to #2. (aka lateral lunge runs).
2. On defense in the corner. Happy falls on the ice and can’t get up! >> 30 dying cockroaches (DC) and 20 hammers (DC) >> Bear crawl to #3 (approx 25 yds)
3. GET UP OFF THE ICE HAPPY!! In front of the net, blocking shots. >> 10 burpees. >> Strides to #4 (think of a run while skipping, knees up high).
4. Happy was a pugilist. In the opposite defensive corner of the rink. Work on your enforcer abilities! >> 20 planks w alternating punches (DC), 20 Cobra Kai’s (DC) (while holding a deep squat, alternate punching) >> GO ON OFFENSE!! >> Strides to #5 (opposite end corner of the parking lot)
5. We are wide open!! Pass me the puck!! Signal your teammates >> 40 SSH (DC) >> You got the puck, move to the net! >> Strides to # 6 (center rink, offensive side)
6. TAKE THE SHOT!! Practice your SLAPSHOT!! >> 30 Apolo Ohno’s w arm swings. >> Bear crawl to #7 (opposite corner, offensive side, approx 30 yds)
7. YOU SCORED!! Now taunt the LOSERS!! >> 30 monkey humpers, 20 dirty dogs (10 each leg). >> Mary Katherine Lunge to #8 (a lunge walk, while you are lunging, you are extending both arms overhead, like a touchdown signal).
8. CELEBRATE!! Raise Lord Stanley’s Cup!!! At center rink. With a cinderblock, 20 curls then 20 overhead presses. Did you know: The Stanley Cup weighs 35 lbs, and a cindy weighs 38 lbs.
Back to #1, and repeat.
Everyone got in 2 full rounds and started on a 3rd. Then we did an indian run back to COT for…
MARY: A little less than 2 minutes worth.
COT:
Announcements: Highlighted Bethel Men’s Shelter next week, Break the Dam run this weekend, litter pickup, and other items in the newsletter. GET INVOLVED!!
P&P: Alot lifted up.
Thanks for the opportunity to lead.
SYITG
-NASA
It was a beautiful day over at The Forge, you could feel the electricity in the air! It reminded me of The Electric City, shout out to The University of Scranton. Quick warmup and we were off!
Over to the creepy dim lit side walk behind the overgrown bushes for some wall work. Perfect spot if you want to scare people. We did some overhead claps and derkins to warm the PAX up.
Next stop was the benches for some step ups, dips, and incline merkins.
Now for the final destination we celebrated 2/20 – I heard something about national chipmunk day so we ran with it.
We did a latter workout with Indian runs. Two laps for 2 – 20 reps for 20….Get it….2/20. :grinning:
20 Lunges
20 Merkins
20 Flutters
20 Squats
20 CDDs
We ran two laps between each set.
Back to COT for Mary, prayers and praises.
JWow
WARMUP: Cherry pickers / windmills / SSH
THE THANG: Circuit
20 merkins
Run a lap
20 BBS
Run a lap
20 dips
Run a lap
20 pickle pointers
Run a lap
20 squats
Run a lap
Repeat X 4
Abs
Found a wall for wall 30 sit ups (on your 6)
30 single leg V-ups
50 LBC’s
MARY: kinda
ANNOUNCEMENTS: many
COT: employment opportunities
WARMUP: IWx15, HW x15, Windmill x10, Cherry Picker x15, Plank- Mountain Climber x11, Peter Parker x11, Parker Peter x11
THE THANG: Mosey to small round about circle (short track): PAX do Apollo Ono while everyone does a lap around short track using crab walk method.
Mosey to Fountain (medium track): Bear Crawl around
mosey to bottom of hill: 10 burpees
Run up hill to Fire Station parking lot: Toy soldiers back and forth, Lunge walk and power skip
Mosey to sonic and partner up:
Dora .5, 1, 2, 3
50 burpees, 100 Merkins, 200 squats and 300 LBC/Hello Dolly
Mosey to church for Jack Webs up to 7
Mosey to COT finish Jack Web 8 and 9
MARY: Sorta
ANNOUNCEMENTS: Y
COT: Y
WARMUP: 3/4 mile run to the dance studio with some monkey Humpers, burpees and squats along the way at various spots
THE THANG: Had a conversation with Rebound Monday after Flight Plan and found out he had the Q at Kitchen Sink that same day. So the beards got together and thought it would be a grand idea to combine both of our Q’s together for a great beat down. We launched from Harris Teeter in Tega Cay and made our way down to the little Dance studio which is about 3/4 of a mile. Kitchen sink boys where there standing in a circle not doing much of anything. So when we arrived the real work began. My workout was the timer while Rebound workout was the heavy lifting. Grab a partner from opposite group and get to work. One goes to other end of parking lot while other grinds it out with the sandbags.
Rebound had a board with various exercises which we made it through:
Overhead Press
Squats
Curls
Sandbag Swings (those really sucked)
Deadlifts
All where AMRAP
My part was:
Hand Release Merkins
Carolina Dry Docks
Sumo Squats
Big Boi Sit-ups
Start at 5 reps per then increase each round by 5 reps. Made it to 20 reps then we backed back down 5. It really started to suck big time. Lots of complaining about those merkins.
I’m sore as crap from this. It was a great workout.
MARY: Can we rename her to Meghan? We did Hello Dolly, Flutter Kicks and Dying Cockroach before COT
ANNOUNCEMENTS: Break The Dam on Feb. 28th. Ruck CSAUP middle of May get with Shady if interested
COT: Mental struggles. Kick life back when it kicks you in the nads.