Tag: Airborne

12 Days Gone With The Wind

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WARMUP:  it was windy so we kept it short and sweet and tried to find shelter.

THE THANG:

12 days

1-run
2- Turkish getups
3-Goblet
4-LBCs
5-Diamond merkins
6-chest press
7-American Hammers
8-Calf raise
9-Sumo goblet
10-Lunges (10 each leg)
11-Merkins / Lawnmower
12-Burpees

ANNOUNCEMENTS:  Clave Boss tomorrow and bootcamp following at 730

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The Hard Thing

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WARMUP: Mosey, SSH, Windmill, Arm circles, Low slow squats, Mountain Climbers, Mini Mucho Chesto
THE THANG: 10 Carolina Dry Docks, Bear Crawl, 20 squats, lunge walk, 30 calf raises, bear crawl, 40 LBCs, lunge walk.
Mosey to end of breezeway.
Balls to wall and execute wall traverse of 10 yards.
10 Split Squats each leg
10 Low slow Squats
30 calf raises
Rinse and Repeat starting at wall traverse.
EMOM 10 merkins for 10 minutes
Mosey back to COT
Heel taps
Dead Bugs
Big Boy sit ups
Hip exercises
MARY:
ANNOUNCEMENTS: Clave Boss 5k/10K is Sat and it will be nipply
COT:

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Coyote Ugly

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WARMUP: side straddle hops, toy soldiers, planks, Michael Phelps, etc
THE THANG: wall work, dips, irkins, derkins, bear crawls, pull ups on a brick wall, mosey to WEP, did series of exercises which included merkins, monkey humpers, bomb jacks, overhead claps, got some more pull ups in at the playground, did some Mary at the amphitheater, ran back and did more wall work, finished with monkey humpers facing main street.

Esso claimed to have seen a COYOTE and the weather was UGLY
MARY: lots of it, it hurt
ANNOUNCEMENTS: Christmas party
COT: prayers all around, accountability

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Runway down

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5 at The Hive, what more needs to be said?!?!

It was the best of times, it was the worst of times. Actually, no, it wasn’t the worst of times at all. YHC showed up to preset some lights, but the gate dividing the FMHS campus was closed for this first time ever. So, there was a quick audible and YHC set up some lights and cones on the hill down to the handicapped parking lot, which most PAX don’t even know exists. But for future reference, that hill sucks.

1 red herring light at the top of the entrance driveway
4 lights along the handicap driveway just out of sight

Warmup – yes, that’s an important part preceding physical activity. Do one, slacker.

Thang:
Bottom of the hill:
Farmers carry up to cone one
2 swings
Farmers carry up to cone two
2 swings
2 snatches
Farmers carry up to cone three
2 swings
2 snatches
2 racked reverse lunges
Farmers carry up to cone four
2 swings
2 snatches
2 racked revers lunges
2 squat thrusters one arm
Farmers carry up to cone four
2 swings
2 snatches
2 racked revers lunges
2 squat thrusters one arm
Farmers carry up to top
2 swings
2 snatches
2 racked revers lunges
2 squat thruster one arm
2 manmakers

Then we did the full sequence
2 swings
2 snatches
2 racked revers lunges
2 squat thruster one arm
2 manmakers
Every time, but bear crawling down and then back up the hill.
Cone 1 – full sequence
Cone 2 – full sequence
etc.

Went to the red herring cone just for fun and did 20 Single Leg Deadlifts. Then COT and some Mary. I’ve already written too much and nobody will read this BUT………

NMM: nobody would have known that I had to audible. Just carry on with your plan, and act like you meant it.

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Black Friday “Convergence”

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WARMUP: Toy soldiers, butt kickers, karoaci and mosey around the parking lot.
THE THANG: Base number is 10 reps. Stacked deck of cards so that there were only aces through 5 cards. PAX pulled a card from deck and that was the multiplier on the reps…eg a 3 card would mean 30 reps of the exercise.
Exercises:
Merkins
Squats
Rows
Chest Press
Lunges
OH press
Diamond merkins
Figure 8
Triceps ext
KB swing
Single leg deadlift
Arm curl
MARY: airborne ship exercises
ANNOUNCEMENTS: maximas and airborne are going to pull off the Christmas party
COT:

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The Perfect Storm

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The fog was thick, the rain was coming down in buckets, it was the perfect storm for pain. Just like the movie Waterworld, dry land wasn’t a myth as we headed for cover in the church parking lot.

Warmup:
SS Hops
Windmill
Cherry Pickers 🍒
Low Slow Squats

The Thang:
Kettlebell Swings
Squats
Run a lap

Bent Over Rows
Chest Press
Run a lap

Curls
Flutters
Run a lap

Snatch
American Hammers
Run a lap

3 round of the above then COT.

JWow

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Figure 8s on the Minnow Pond

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WARMUP: The first lap behind the pacer (YHC) served as the warmup with three stops for exercises along the way.

THE THANG: The route today was a figure eight on the map — out the lot up to Skipper for a right turn at the Pharmacy (fka bank) down 160 to a right turn on Main street, down hill to a left turn on Railroad Ave left turn at Print Shop across the connector to Munroe White down the hill to Academy back to Main Street and Memorial Park.

Each time pax get to Print Shop it’s 10x Perfect Merkins (= Hand release Merkin with Shoulder tap at the top)

Each time pax get to Pharmacy lot it’s 20x Squats + 30x Plank jacks.

All pax got at least 3 laps for 3.3+ miles each.

MARY: Rebel led some Mary as the pax reconvened at the lot.

ANNOUNCEMENTS: Whetstone revival at Hanging with Stang today (if you’re reading this you either made it or didn’t), Beers for Beetus, read your newsletter

COT: Pax pushed hard today, esp after lap 1 during which there was much mumblechatter. It’s cold out but not too cold for these HIMs!

Tesla and Shady were kings — crushed it, nowhere in sight!

16 pax owned Main St Fort Mill during first lap…should’ve had a camera recording the scene for a hype vid

Themes of Grace, Disgrace, Expectations and Shame running across my radar in recent days/weeks. Stirring interview with Marcus Mumford included his living for a long time “under layers and layers of shame.” Reflections on that article and his recent songs continue to draw me deeper. Check it out and reflect on your own experience — https://www.gq.com/story/gq-hype-marcus-mumford

Thanks for the invite Jekyll! Missed you!

Always an honor, pax! Thanks for pushing yourself and me today!

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Creative Assembly ( Tesh )

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WARMUP: Side Straddle Hops ( 10 ), Diamond Merkins ( 5 ), Front Straddle Hope Seal Jacks ( 10 ), Regular Merkins ( 5 ), Side Straddle Hop Press Jacks ( 10 ), Wide Grip Merkins ( 5 ).

THE THANG:
1 2 3 4
REPS 20 15 12 8 Cardio
Strength KB Hip Swing KB HS Front Raise KB HS FR Press KB HS FR P – Tri-X SSH Press
Core 30 Secs Skull Crunch SitUp SitupBoat SitUpBoat Scissor A Frame Crunch
Strength Chair Hold 1/2 Sumo 1/2 Sumo UpRow 1/2 Sumo UpRow Curl High Knee Jaw Breaker
Core 30 Secs Plank Hold 1 arm PetPark – L 1 arm PetPark – R SuperMan ISO MTN Climbers
Strength 1 arm Supin Row – L 1 arm Supin Row – R Shrug ScapTrap Side Lunge Bus Driver

MARY: I forget what this is, loopy lexicon!

ANNOUNCEMENTS: F3 on Good Morning America today at 1pm EST, Bourbon Tasting, Bourbon Trail Race in May.

COT: Prayers for Lookouts son’s shoulder surgery and seizures, Prayers for 3d’s Mother’s Knee Surgery, Praise for Uhaul’s family chemo recovery.

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