Tag: Anchorman

How Far Will You Go?

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WARMUP:
THE THANG:

160, left on Main Street
Right at Hardee’s
Left onto Unity St (post office)
Left onto E Close St, left to Spring St
Right onto Clebourne St
Back to COT – 4.5 miles

E Leroy st (second side street off Unity is just under 4 miles

Each street after Leroy is about .1 mile farther, starting with 4 miles

Left onto Clebourne at Hardee’s is 3.2 miles

MARY:
ANNOUNCEMENTS: Cannoli Run, Rooster Race, Print Shop on Saturday
COT: Marriages, health, newborn children

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Fuzzy balls and random things

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WARMUP: we had 3 track runners and 3 boot campers…so the runners ran away. SSH right out of the gate, merkins, low slow squats, maybe a burpee…sadly didn’t write down the warmup and I don’t remember but it was cold – I remember that part…and we ran away trying to get warm.
THE THANG: pearls on a string was the jam.
5 burpee, run. Saw some benches so did 10 step ups (or 20 if you’re Twister) and 10 dips…then saw a random fence with a swing and a ball and junk inside the locked gate – weird.

10 bomb jacks to go with 5 burpees…more running to other school where twister had to make a pit stop. So Sugar and YHC did more dips on the curb and then added 15 gorilla jumps (squat jump but you touch the ground with your hand), then the 10 BJ, then 5 burpees….more running.

Back of school added 20 merkins, then 15, 10, 5. Ran back up to middle school by the gym and found more benches for step ups and dips – 10 each. Then did 25 LBCs, 20-5 of the above exercises.

Ran down the cool bridge tunnel thing to the field for 20 flutters – and all the above. Saw our friends running so joined them for a lap.

15 hammers once we left the field and cross the bridge – and then all the above. Then ran back to COT.
MARY: quick round robin of Mary where Twister was happy his infamous gas pumpers got to be called out.
ANNOUNCEMENTS: most definitely
COT: cmon man

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The Zipper at Minnow Pond

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YHC was excited to join the Pax for Minnow Pond this AM. Prior to the workout, I looked over previous backblasts because I wanted to do the Zipper but wanted to see the level of exercises associated with it. I chose 4 exercises to mix in with the running and get a full body workout.

WARMUP:
Disclaimer, Pledge of Allegiance followed by a mosey to old Hardees parking lot. (Aside – does Fort Mill need a paid parking lot?)

THE THANG:
Run the Zipper which includes Spring Street and the associated side street with 10 merkins, Mtn climbers, squat jumps and big boys at each corner.

Run back to old Hardees at 5:55. Last group of exercises

MARY: Flutters, LBCs and Hello Dollies until the 6 arrives

Mosey home.

ANNOUNCEMENTS:
Congrats to Dark Helmet as he takes the reins as Nantan of F3 Nation
Read the newsletter as we have lots of activity coming up

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Running with push ups

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WARMUP: pledge
THE THANG: mosey to WEP and partner up. Each partner runs in opposite direction around the WEP path and each time they meet do the next installment in a 1/4 jack webb with burpees/ merkins ( 1 burpees and 4 merks, etc) cap of 7 burpees and 28 merkins before starting back down the mountain
MARY:
ANNOUNCEMENTS:
COT:

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No legs

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Day before D2D relay so decided to take it easy on legs. Quick disclaimer than slow jog around lot, back to start point for a few basic warm-ups. Then partner up for lazy dora: P1 does 10 merkins will P2 holds plank, switch back and forth until 100 total. 200 V-ups. P1 does 20 V-ups will P2 does 90 degree leg hold. Flapjack up to 200. 100 2 ct shoulder taps. P1 does 10 while P2 does 6 inch plank hold. Flapjack upto 100. 200 LBCs. P1 does 20 LBCs while P2 does 6 inch (10 degree) leg hold. Flapjack up to 200. Slow jog to behind Lowe’s. Using guardrail, 10 dips, 10 derkins, and 10 incline merkins. Jog to other end and repeat. Jog to side of lowes. 8 hand release merkins, 8 mtn climbers, 7,7,6,6…1,1 then jump back to 8 & 8 to finish. Lots of bitching on this one so I was happy. Jog over to Indian restaurant, 8 Flutters, 8 Hello Dollies, 7,7,6,6…1,1 then back to 8,8 to finish (legs never touch). Another crowd pleaser. Just a few mins left so back to COT for a few stretches. As promised, didn’t hit legs today so everyone was fresh to run D2D. Thx for the nod Peach Stand!

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2024.07 Clydesdales

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Up Massey hill
Loop back on Spratt
Up Massey hill
Loop back on McCammon
Up Massey hill
Loop back on Ardrey

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J WHERE?

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WARMUP: various around the parking lot
THE THANG: partner Dora with 100 merkins, 200 squats and 300 lbcs with a run to the other end of the strip in between

We did various waterfall rounds ( bond jacks, bear crawls, etc) while the rest of us did a wall sit outside persis
MARY: a few
ANNOUNCEMENTS:
COT:

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Balls (as in Coors Light party balls) Room

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I warned a select group that we would be “running”, in fact, I called it speed(ish) training. As we arrived and the wind was whipping through, I realized “sprints” on the football field were not in the cards for this young crowd.

On to plan B

Mosey around the school and down towards the gym, too cold, back up the hill, we tucked ourselves in against the building and did our token warm ups, I’m sure they were spectacular.

Mosey on down to the other school (less windy).

We did some exercises and ran a bunch, some bear crawl, lots of squats, a few merkins. Ran some more. Calf raises. Ran some more.

Then came the Burpees, both of them, a total of 12 for the group, a few were questionable, Re: form. Claps were completed on 50% of them.

When you Q and it is cold out, keep the PAX warm, running would be the preference, as opposed to constant hugging, but you do you.

we logged 2.67 miles, officially, that is 3-ish or “3” depending on your math skills.

Chatter was had, primarily topics were Black Label, Stroh’s, Coors Light Party Balls, Schlitz, Old Milwaukee, Meister Brau, PBR (was it always a craft beer?), Red, White & Blue, etc, etc.

Short Sale was a SC, but showed
Twister did not, some BS about “getting miles”
Consul did not even pretend he was on the invited text group
DOJO ran with Bass
Bass led the pack
Anchorman did the work after realizing this was not SlowBurn
Boogie Down is a stellar site Q

I heard it, and can’t unhear it … my Q was referred to as “a black diamond for old guys”

I appreciate the fill-in opportunity … or maybe … thanks for asking, if I came to mind in the top 10, I’m doing good.

Looks like we made it,

Barry Manilow

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Up The Massey Hill We Go

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WARMUP: None

THE THANG:
Route was Massey St. to Harris St. to Ardell, back to 160.
10 hand release merkins in the parking lot at the top of the Massey St. hill.
10 hand release burpees in the parking lot at the top of WEP.
Rinse and repeat till 0600.

MARY: some folks did some in the parking lot.
ANNOUNCEMENTS:
COT:

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Countdown from 50 + Bear Crawls

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WARMUP:
Run behind strip mall to parking lot next to Indian restaurant.
– SSH
– Imperial Walkers
– Windmills
– Peter Parkers
– Shoulder Taps
– Flutters
– little bit of stretching

THE THANG:
Run behind Lowes for exercise reps counting down from 50. Between each exercise, pax ran to opposite side of the back of Lowes, bear crawling for a small section of the run.

Start on west side: 50 Merkins
Run (with short bear crawl) to east side – 45 squats
Run (with short bear crawl) back to west side – 40 LBCs
East side – 35 CCDs
West side – 30 Lunges
East side – 25 big boy sit-ups
West side – 20 wide-arm merkins
East side – 15 bomb jacks
West side – 10 American Hammers
East side – 5 burpees

Run back to west side for a round of Guantanamo Bay.

Head back to COT for quick Mary.

MARY:
– Flutters
– Chopsticks

Great work, men!

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