Tag: Abagnale

Light poles with motion sensors…AJ fancy

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WARMUP: Disclaimer
Mosey around entrance, circle up for
15 SSH IC
10 LSS IC
10 Windmills IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga

THE THANG:
Moseyed down to the yellow striped triangle, at the entrance to school and driveway down to football field.
Had a board of pain their with exercises. PAX were to perform one exercise, run to light pole and perform one burpee, then return and do second listed exercise. Then run the 2nd light pole and do 2 burpees. Continue on down the list, finally doing 9 burpees at the 9th light pole.
Exercises were:
1. 10 Bomb Jax
2. 20 Diamond Merkins
3. 30 Wide Arm Merkins
4. 40 Squats
5. 50 LBCs
6. 40 Reverse Lunges
7. 30 American Hammers
8. 20 Merkins
9. 10 CDDs

After completing the list, we began moving back up the list, with decreasing burpees.

MARY: Flutters, Freddie Mercury, Protractor

ANNOUNCEMENTS: Announced
COT: Stays in COT

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BushHolePit. Best if used on or before 08/13/25.

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17 men, 3 Ruckers and 14 of The Ungovernable, came to BushHolePit to celebrate National Left-Handers Day. Or just to workout. Whichever.

WARMUP:
Like we needed it warmer out there. But we did do a little moseying, windmills, mountain climbers, etc.
THE THANG:
We went the long way around the school (is there a short way?) stopping for some things along the way. Some Dora, some bear crawls, dips, step-ups, muscle ups, etc. You know what we DIDN’T stop for? Pull-ups? Why? Because the AO got all bougie and walled them off from us peasants. Oh well. I would elaborate on this mornings festivities, but I made no weinke and I am not smart enough to recall all the things.

All you need to know is Birdcage was there and you probably weren’t, so you missed out. Seriously, the guy is hilarious. Love him.

Ok, back to life.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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Sandbag Racing

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WARMUP: ssh, burpees, low slow squat, windmill
THE THANG:
PAX divide into 2 teams with a 60lb sandbag each team. Mosey to football field.

Race #1: PAX do 5 merkins every 10 yards. One PAX does sandbag throw for 10 yards, rotate PAX throwing. At endzone, each time run 1 lap with the bag back to endzone. Coming back down the field, 5 squats every 10 yards with reverse overhead bag throws.

Race #2: Bear crawl with one pax dragging the bag. Rotate as needed. Run 1 lap. Crawl bear coming back with bag.

Race #3: walking lunge going down the field. Run a lap with bag. Nur coming back with reverse bag drag.

MARY: briefly
ANNOUNCEMENTS: read newsletter
COT: yes

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People’s Q

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I tried something a little different today and had a people’s Q. I started us off with a little warm up then <@U07E0KTT4BV> picked up the Stick as we moseyed to the front of the movie theater. I thought we were going to watch Naked Gun but he had other plans.

Round 1
30 Step-ups (15 each leg)
25 Merkins
15 Big Boys

Round 2
30 Step-ups (15 each leg)
25 CDD
15 Big Boys

Round 3
30 Step-ups (15 each leg)
15 Hand Release Merkins
15 Big Boys

Next up was <@U08N6B7B3EF>

Group A performed Shoulder Taps while Group B army crawled for about 5 yards, then Bear Crawled for about 10 yards then sprint 25yards and back. Gross A & B switched. This went on for 3 rounds.

Next <@U067RCH0EPJ> took us over to the lower parking lot. We saw a couple of cop cars and we thought Unstable Vagina left his post to come workout with us but we were mistaken, it wasn’t him. <@U067RCH0EPJ> mapped out 4 corners of fun.
Corner 1 – 25 LBCs
Corner 2 – 25 Mike Tyson’s
Corner 3 – 25 Squats
Corner 4 – 25 American Hammers
We started in the middle of the 4 corners with a buy in of 1 Burpee then picked a corner then back to the center for a Burpee. Repeating until all 4 corner were hit.

Since we already had the 4 corners mapped out YHC picked up the stick for an Escalator.
Corner 1 – 10 SSHs
Corner 2 – 10 SSHs 25 CDD
Corner 3 – 10 SSHs 25 CDD 30 Squats
Corner 4 – 10 SSHs 25 CDD 30 Squats 40 LBCs

We moseyed back to COT in time to Al Gore it out for 30 seconds.

Announcements:
Coffe convergence at Panera Bread Kingsley following workouts
Stuff the Bus 8/2
Bethel Men’s Shelter next Thursday 8/7
Read the News Letter

Prayers& Praises
From the Waxhaw Pax prayers for Sugar Daddy and praises for Maddog’s son for completing his training for the Marines.

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Deadly Dozen

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WARMUP: SSH, IW, Merkins, Deep Leg Stretches then Mt Climbers
THE THANG: 400ish M run after each exercise. Counts were 20, carry’s were to the Handicap lot.
1. Farmer Carry
2. Sing Leg Deadlift
3. Lunge
4. Snatch
5. Man Maker
6. Goblet Squat
7. Rack Carry
8. Push Press
9. American Hammer (4 ct)
10. Tri’s
11. Curls
12. Swings
MARY: No time
ANNOUNCEMENTS: Garbage Pickup, Stuff bus and Gloom schedule
COT: Hard resets are sometimes necessary to realign to true north

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Freaky Thursday

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WARMUP: SSH, Windmills, Low slow squat, cherry pickers, merkins, mosey
THE THANG: EMOM 9 mins of heavy merkins and merkin variants, 2 sprints mixed in
3 rounds of 3 mins with Jump squats, grinders, squat to calf, wall sits,
10 rounds of tabata, CDD, Shoulder taps, left plank, right plank, BBS, flutters
AmRAP burpees, jump squats, mtn climbers, sprint, merkins and plank jacks.
MARY:
ANNOUNCEMENTS: Lots of 2F options
COT:

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Spring Closeout

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GTL Gym, Tan, Laundry.
Gym-check
Tan-suns out guns out
Laundry-please do this, we smelled great this am.

WARMUP: 25 SSH IC / 15 Imperial Walkers IC / 9 Moroccan night clubs IC / 5 Arm circles each way / worlds greatest stretch
THE THANG: Mosey to the track and do a warmup lap. Line up on the 0 yard line. Bear crawl from EZ to EZ stopping every 10 yards to do ascending burpees from 1-10. Mosey another lap and end up on the touch line for a Dora. One partner runs the width of the soccer field while the other does 100 flutter kicks on a 4 count, 200 squats, and almost 300 BBS. Close it out with a push up the full back to AO.
MARY: Not on earth today
ANNOUNCEMENTS: Couple CSAUP’s coming up.
COT: always

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EMOM HELL

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WARMUP: SSH, merkins, windmill, navy seal burpees

THE THANG:
30 min EMOM
Ascending Rep Count
Mins 1-5: 5 reps
Mins 6-10: 10 reps
Mins 11-15: 15 reps
Mins 16-20: 25 reps
Mins 21+ 40 reps

Exercises: (if you fail to complete required reps, move to next exercise in next round)

Navy seal burpees
Burpees
Hand release merkins
Jump squats
SSH
Sprint

Had some extra time so did some sprints with exercises

MARY: nope
ANNOUNCEMENTS:
COT: only you can hold yourself accountable. What do you do when your jester tempts you and nobody else is around to hold you accountable? Do you do the right thing?

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Kettlebell Ladder

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WARMUP: Moroccan Night Club, Windmill, Cherry Picker
THE THANG: Lunges, American Hammer, Tricep Extension, Goblet Squats- Overhead Carry, Clean & Press, KB swing, One-arm row – Nur, calf raises, Deadlift, KB Merkins
MARY: LBC’s, sit ups, overhead lift
ANNOUNCEMENTS:
COT:

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Do The Work – Get Sore

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WARMUP: Run almost 2 parking lot laps then circle up at the base of the hill at the entrance of the school property.
Typical warm culprits: SSH, Merkins, Squats, Wind Mills
THE THANG:
50% effort run to the stop sign at Whites Rd, 25 Merkins
Run back to the start, 20 Squats
75% effort run to stop sign, 15 Carolina Dry Docks
Run back to the start, 10 Jump Squats
100% effort run to the stop sign, 5 Diamond Merkins

Mosey past the start and continue to the parking lot adjacent to the stadium entrance for a bear crawl accumulator.
Bear crawl 3 parking lot spaces then 2 Carolina Dry Docks
Bear crawl another 3 spaces then 3 CDDs.
Bear crawl another 3 spaces then 4 CDDs.
Continue the trend until the end of the lot.
3/4 of the way through this evolution, I was reminded of a message that has been ringing in my head frequently. I shared this with the PAX:
“Everybody wants to be strong but nobody wants to be sore.”
This is a reference to wanting the hardship to pass while reaping the rewards of the finish product. As we all know, growth happens in the journey, long before you reach the finish line. Embrace the soreness.

Now, crawl bear back to the starting line then make our way to the goal line on the football field. We’ll be performing a modified “corners” evolution.
10 Flutter Kicks I/C, Run across the field to the other side of the same goal line for 10 Flutter Kicks I/C, Run 100yds to the other goal line but on the same side of the field for 10 Flutter Kicks I/C then across the field for 10 more Flutter Kicks I/C.
Now, run to the 20yd line and execute the same evolution while performing 10 American Hammers I/C at the stops.
Now, run to the 40yd line with 10 LBCs at the corners.
Make our way back to the start for a 100yd sprint then a 100yd NUR back.
Make our way back to the parking lot and run back to COT with a few stops for a Merkin variety along the way.
Lastly, 1min elbow plank hold.
Remember, don’t shy away from doing the hard work in life and embracing the soreness. Additionally, don’t assume you’ll get a fresh start to tackle a challenge because after all, nobody cares what you can do fresh.

MARY: Integrated throughout
ANNOUNCEMENTS: Newsletter
COT: For Sure

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