Tag: Atlas

Golfing at Bushwood

Leave a comment

WARMUP:
– SSH
– Windmill
– Mosey towards the Fort Mill Pkwy entrance with the long hill
– Imperial Walkers
– Low Slow Squat
– Mosey to the top of the hill

THE THANG:
Since we were at Bushwood CC, YHC thought bringing out an oldie would be fun.

“9 Holes of Golf”
– Tee box = top of the hill
– Green = Island grass area at the bottom of the hill
– 2 Merkins at the top then run to the bottom
– 1 Burpee and run back to the top
– 4 Merkins at the top then run to the bottom
– 2 Burpee and run back to the top
– Continue until the last round is 18 merkins and 1 Burpee
– The hill is long and we covered close to 1.75 miles for this.

Line up on the guard rail for 4 Rounds
– 10 Dips
– Bear Crawl to the lane divider and Crawl Bear back

Mosey half way back up the hill to the entrance to student parking
– Nur to each light pole and complete 10 squats

Mosey back to the flag

MARY: (Round Robin)
– LBC
– Pistol Crunches
– BB Situps
– Maybe one more

TClap |
0

GTL at the ramp

Leave a comment

WARMUP: 25 SSH, 10 Cherry Pickers
THE THANG: Mosey to the Parking Garage
high knees, butt kickers, toy soldiers, karaoke

Arrive at garage
Hold plank and do low slow merkins until the 6 came in.
Level 1:
• 10 Low Slow Merkins
• Lunge walk up the ramp
Level 2:
• 10 Low Slow Merkins
• 10 Burpees
• Bear crawl up the ramp
Level 3 (UpperDeck):
• 20 LBCs
• Mosey a lap up top with a short nur.
• Crab walk down ramp
Level 2:
• Al gore until the 6 came in
• 10 Low Slow Merkins
• 15 Low Slow Squats
• run down the ramp
Level 1:
• Wall Sit for 60 seconds
• Plank jacks
• 10 Low Slow Merkins
• Lunge walk up the ramp
Level 2:
• 10 Low Slow Merkins
• 25 SSH
• Run down ramp
Mosey back to COT
• 25 Moroccan Night Clubs
•25 Seal Jacks
• Plank it out until the end

MARY: Yes
ANNOUNCEMENTS: check your newsletter, trash pickup, blood drive, 4B’s, Thanksgiving convergence, Christmas party.
COT: YES :raised_hands:

TClap |
0

Bushpit Dual Q (or Q Duel?)

Leave a comment

Rock, Scissors, Paper for who took the warmup: Birdcage won

WARMUP:
– Indian run

THE THANG:
OldBay Part 1:
Run to first of 4 cones set up to cover a large area for “Catch me if you can”. Pax partner up, size doesn’t matter. Partner 1 does stationary exercise while partner 2 does moving exercise (working their way around all 4 cones). Once P1 finishes stationary exercise, they run to catch P2 then flapjack. Continue until they’ve made it around all 4 cones.

Exercises:
10 merkins and butt kickers
3 burpees and high knees
10 mountain climbers and karaoke

Birdcage Part 1
All pax grab some curb for merkin and shimmy: one merkin, then use arms and legs to sideways step to the right. Repeat until complaints were high enough.

Shake it out and then flip to other side of curb for dip and shimmy.

Pax then had to get in 5 lines for sprints back and forth in front of the stadium entrance.

OldBay Part 2
Pax line up on curb facing open side of parking lot for broad jumps and merkins. Pax instructed to take 2 broad jumps and then do 2 merkins. Repeat until the other side of the parking lot was reached, keeping count of how many broad jumps it took them.
14 jumps was the fewest, so all pax had to do 14 burpees.

Pax then lined up arms-distance apart, then dropped to a plan for railroad tracks. The pax at the end of the plank line had to make their way to the from the line by jumping over each planked pax. They then planked at the front of the line. Done after 2 complete cycles. We had a few minutes left, so we did 5 6-count burpees to satisfy the brass at the workout.

Birdcage part 2
Worked our way back to the front of the stadium where we did suicides, stopping at every tree for 5 bombjacks…until we run out of time (or tree, in the case of a few pax)

MARY:
Just a few moments for a few exercises. Bandcamp managed to get 2 6-count burpees in, because only dozens before wasn’t enough.

Great work by all. Thanks for the opportunity to co-lead, Birdcage.

TClap |
0

Week 1 F2F October – Atlas & Sasquatch

Leave a comment

WARMUP: 5 min dynamic plank warm up with upward and downward dogs; then dynamic moving warm up with butt kick, high knees, toy soldiers, lunges, skips, side shuffles, cariocas, heel walk, toe walk, bunny hips, mosey
THE THANG: 10 mins with Atlas – mosey to long straigh away with 3 light poles – suicide run to light pole 1 5 merkins, NUR to start 10 squats,, run to light pole 2 then 5 merkins, NUR to start 10 squats, run to light pole 3 then 5 merkins, NUR to start 10 squats, MARY x90″

10 mins with Sasquatch – mosey to front of school, circle up – everyone plank and complete 5 reps of a plank or merkin exerxercise called by Q (exercises includedshoulder taps, parker peter, peter parker, plank jacks, merkins, diamond merkins, wide arm merkins) upward and downward dog variations were also completed as we awaited the return of the pax (see next line)- 1 pax exits the cirlce and runs approximaley 30 yrds to light pole and completes 3 burpees and return sto cicrle, tehn everyone does one burpee toegether, then next pax runs to aforemetnioned lightpole to complete burpees while the circled up planking pax are doing the aforementioned plank exercises followed by upwards and downward dog until that pax returns to the cirlce

10 mins with Atlas – INdian run to the somehwat grasssy fireld – last person in line does 5 swauts and then rusn to the front; from goal line of field, lunge 10 ards, complete 5 merkins, bear crawl 10 yds, complete 5 merkins and repeat that cycle until you get to the end of the other endzone, mary to finish that last 2 mins;

10 mins with Sasquatch – line up 2 by 2 with a similarly sized pax, mosey togther, stop and complete 5 partner merkins in cadence, continue to mosey 2 by 2 and then stop to perform partner resisted pushes about 20 yrdsand switch with your partner to return- 2 cycles of that completed; mosey back towards COT and stop on the grass to complete 10 sit up get ups on curb with partner helping to pull to stand and switch for other partner to complete 10 reps; return to COT
Per several pax, 2 miles wereecovered during the duration of the workout!
MARY: some was interspersed
ANNOUNCEMENTS: newletters weekly on Sunday
COT: Great start to week 1 of F2F at Bushwood

TClap |
0

Birdcage Lifts off

Leave a comment

WARMUP: SSH for 50
Windmills, Merkins, cherry pickers, low slow squats,
THE THANG: 30 Burpees, mosey to corner
Bear crawls and Merkins alternating for 40 yards
Lunge 30 yards,
Run to the hill
5 rounds of 10 squats, 5 CDDs,
Down the hill – 10 Navy seal burpees,
3x Run the hill, 10 BBS
Jack webb of burpees and SSH from 1 to 6
MARY: Flutters, Freddie Mercury, Hello Dolly
ANNOUNCEMENTS:
COT:

TClap |
0

No lube needed

Leave a comment

So here’s the thing, I missed a few guys. Not bc I don’t appreciate my fans, but bc I was having oxygen issues in the brain and the video evidence was maliciously destroyed.

The 4 headed monster(ish) was fantastic and went as follows

Birdcage- 5 minute run for a warm up
LTrain- bear crawls, lunges, merkins, lbc, squats, running
Cohiba- Step ups, derkins, irkins, crab walks, more running
Fogerty- burpees, bear crawl, diamond merkins, uphill, more running
Liberty Biberty- wall sits, and running, and more running

Here’s the deal, we are accelerating. We are taking the first step TODAY. I couldn’t be any happier to be taking over #Bushpit. I have ideas, you want more, I will give the people what they want. Today is a new day for me, and you, and the Wood. Show to know what I got in store for next week. #MILGA

TClap |
0

Laza

Leave a comment

*WARMUP:*SSH and Mosey
The Thangs: Set cones up at 10 yards apart for 100 yards. We did 1 merkin and 10 burpees at the 10 yard line and sprinted to the 100 yard line. Worked our way to 10 merkins and 1 burpees 1st and Ten Did Elevens with burpees and merkins with sprints. Finished that and did 4 corners with 7 burpees, 14 squats, 21 flutters and 28 big boys. Repeated 2.5 times.

TClap |
0

Laza

Leave a comment

*WARMUP:*SSH and Mosey
The Thangs: Set cones up at 10 yards apart for 100 yards. We did 1 merkin and 10 burpees at the 10 yard line and sprinted to the 100 yard line. Worked our way to 10 merkins and 1 burpees 1st and Ten Did Elevens with burpees and merkins with sprints. Finished that and did 4 corners with 7 burpees, 14 squats, 21 flutters and 28 big boys. Repeated 2.5 times.

TClap |
0

On the X

Leave a comment

WARMUP: Side straddle hops in cadence to 20, Imperial Walker in cadence to 20, Abe Vigota (slow old man windmill in cadence to 20.
THE THANG: On the X :

Each line 12,3,6,9 o’clock gets 5 hand release merkins at the end of each rotation you go all the way around on hands to next quadrant line once you are there get on your feet and jog in place until all PAX done

Rotation1
Q1: Shoulders : All exercises to 15 in cadence
Baby arm circles front
Baby arm circles back
Moracan night club
Overhead arm clap
Carolina dry docks 15 OYO then do Merkin circle 12, 3,6, 9 o’clock position hand walking to each jog in place when done.

Lap around the parking lot Indian Run last the whole way
Q2: Legs : All exercises to 15 in cadence

Alternating side squats
Blart: riding your motorcycle hands on handle bars sway forward left right then back
Cracker jacks= side straddle hops in squat position
Single leg RDL 15 per leg
Bolt 45’s half way down from standing, all the way down from halfway then 15 full squats

Q3: Abs
Plank 30 seconds
Side plank 30 seconds
Knalp 30 seconds
American Hammer 15  4 count
Box cutter 15
Gas pumper 15 OYO

Mosey back to COT

MARY:Two minutes all the way up 30 seconds halfway 30 seconds all the way without touching ground 10 then all the way up 10 repeat until time

ANNOUNCEMENTS: D2D final push, Mint Hill CSAUP @Goose will post details
COT: Shout out to all the Men of F3 who have kept coming out into the gloom and have not only kept this thing up for over a decade but have grown F3 through there witnessing in there spheres of influence. It has been more than a blessing to so many!!

TClap |
0