Tag: Backdraft

Just a little spritz

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WARMUP: Short yog around the campus ending up under one of the overhangs. PAX seemed happy to be out of the ‘spritz’.
THE THANG: Partner up and start with Lazy Dora. 100 Merkins, 200 LBCs, 300 Squats.
>P1 does 10 Merkins while P2 holds plank then swap and continue swapping until 100 total.
>P1 does 20 LBCs while P2 holds 6″ leg hold then swap and continue swapping until 200 total.
>P1 does 25 squats while P2 holds Al Gore then swap and continue swapping until 300 total.
Light yog around bus loop to central overhang area.
Who’s the King? Every minute on the minute. Start with 1 burpee and 20 shoulder taps (L+R=1). Each minute add one burpee, same # of shoulder taps. Rest time is whatever time you have left in the 60 seconds. Keep going until you can’t get everything done in the 60 seconds. As Cyclops is fond of saying…this one escalated quickly. If you can’t complete the round then you’re out and you do 5 burpees and 20 SSHs. A few made it through round 8 but no one started 9.
Quick 10 count then move to back lot. 4 rounds of the following: 10 jump squats, 10 plank jacks, 10 bomb jacks, run a lap. Back to the overhang for some Mary: boxcutters, flutters, protractors, and LBCs. Recover, recover. Back to COT.
Great work by the PAX today. I appreciate everyone for coming out in the spritz.

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Pole Work makes the Goal Work

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WARMUP: Some normal stuff
THE THANG: Split into 4 groups of Pax to run the poles. Pole 0: 10 KB Swings while rest of group does Seal Jacks, Pole 1: 10 Merkins, Pole 2: 20 Squats, Pole 3: 30 Plank Jacks, Pole 4: 40 Flutters. At least 4 or 5 rounds were completed by all.
MARY: LBCs, Protractor, Hello Dolly and then the classic Hive finishing move: Airborne’s hip destroyer
ANNOUNCEMENTS: Coffeeteria at Panera during the winter, Shovel flag handoffs this week on Wednesday, Serving at the shelter this week, and final highway clean up next week
COT: Take time today to love those around you because you don’t know when is the last time

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Merkin 200 at the Yard

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Short mosey to start
Warm-up: SSH (I/C 20x), Windmills (I/C 8x), Imperial Walker (I/C 15x), Moroccan N/C (I/C 15x), Mountain climbers (I/C 15x)
Six count burpees (5x)
Short mosey run
Routine #1: Prison Yard Merkins: at a half basketball court do 10 merkins at one corner, bearcrawl to next corner and do nine merkins, keep going around until finish with one merkin (from 10, the total merkins here is 55).
Short mosey run
At the benches:
Step ups (10 each leg, OYO)
Derkins (15, single count)
Butt Touch Squats (15x)
Incline merkins (15, single count)
Calf raises (I/C 20x)
Dips (I/C 15x)

Short mosey run to fire access road
We ran a short bit and then stopped and did a push up exercise, rinse/repeat.  Some ten counts in between.  The push ups were:
HAND RELEASE (15 single count)
WIDE ARM (15)
DIAMOND (15)
CURB RIGHT (10)
CURB LEFT (10)

Short mosey again, stopped and did:
Toy soldiers, stopped and did monkey humpers
Lunge walk, stopped and did bobby hurleys

Short mosey run
Another push-up exercise bit:
HAND RELEASE (10 single count)
WIDE ARM (10)
DIAMOND (10)
REGULAR (10)

Short mosey to last push-up-related bit:
Six count burpees (5x)

Mary: Freddies, LBC
Fini, COT
Thanks to all for joining me on the day I hit 200 F3 posts in 2022.

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Broga, Merkins, Pyramids, & More Merkins

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WARMUP: plank, upward dog<>downward dog, variety of merkins, plank jacks, shoulder taps with variety of updog<>downdog mixed in; run to parking lot near WEP: dynamic warmup including buttkicks high knees to soldiers Carioca lunges- 10 merkins after each
THE THANG: pyramid at the playground 1 pull-up-2 merkins-3 big boys (up to multiple of 7 so finished with 7 pull-ups to 14 merkins to 21 big boys)… down the pyramid- 7 chin-ups:14wide arm merkins: 21 flutters down pyramid to 1:2:3 of those
On curb on playground area: 10 burpees, 9 situp-getups, 8 burpees, 7 sit-up-getups… down to one
MARY: mosey back to Veterans park, repeat the plank, merkin, updog<>downdog thing from warmup with a little extra stretching mixed in
ANNOUNCEMENTS: thanksgiving convergence at Ranch!
COT: overarching theme of thankfulness = family and health!
*also important to note- Block Party is located at Veterans Park, not WEP, like it was 2-3 years ago! Been awhile since I’ve posted at BP! Thanks for the opportunity Kermit!

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The Zipper

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Pledge of Allegiance at 5:14 and then off to Hardee’s. The plan is called the zipper. Main spine is Springs St, 20 Merkins, at Unity Street, 25 LBC at Pine St 25 Flutter each leg. Meet back at Hardee’s at 5:55.

Got the call yesterday for the Q and luckily this site is easy Q to plan. The zipper didn’t disappoint and provided the sweat on a cool morning. Thank Jekyll for the call.

MARY: Plank Crunches and LBC with feet at 6”
ANNOUNCEMENTS: Blood drive, Bourbon and BBQ, Charity Shoot
COT: Prayers lifted

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Happy 247th Birthday to The United States Marine Corps

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WARMUP: multiple dynamic movement to include side huff legs, butt kickers, kareoke, windmills, little baby arm circles, shoulder presses, Peter parkers, Parker peters.
THE THANG: 17- burpees, 75- SSHs
30 merkins, 30 squats, 30 lbcs. Mosey to next spot 30,30,30 upper, lower and core for each. We made a total of 8 stops with 20:pull ups at the half way point. At the 9th stop we did 7 merkins, 7 squats, and 7 burpees. Final total came to 247 upper body reps, 247 lower body reps and 247 core reps. This is to celebrate the 247th birthday of my beloved Marine Corps. I joined when I was 18 and not sure where in life I needed to be. Thankfully my wonderful Heavenly Father did.
MARY:
ANNOUNCEMENTS: clay shooting for tomorrow has been canceled due to weather, bbq tasting is still on, blood drive and thanksgiving collection link in newsletter.
COT:prayers for beaker traveling, shower curtain shoulder surgery, unspoken prayers we all have.

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Kingsley Loop is a thing

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WARMUP: I warmed up the PAX with CLEAR instructions
THE THANG: Fartleks on Kingsley Loop, not Kingsley loop. Notice that one is a proper name and one is well, not. Run laps alternating moderate and fast pace. Rabbits got 5.
MARY: No Mary

Naked Man Moleskin: I had it worked out. But I guess I need to do a better job of Vision Articulation, Persuasion, Exortation. *Noted
Fort Mill Pax are the best around!

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Running late

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WARMUP: cakeboss handles the disclaimer and started mosey to a Q that was coming in hot
THE THANG: keepin it simple and making sure good form was achieved. Flat ground work, over to the hill, followed by work on some steps. We finished with a bit of Broga.
MARY:
ANNOUNCEMENTS: skeet shooting, blood drive, bbq tasting and golf tournament, all stuff in the weekly newsletter
COT: praise for travel and kids- the difficult stuff they deal with (social media, etc..)8

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