Tag: Barry Manilow

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Disclaimer then mosey up Massey to Pike parking lot. Normal warmup stuff. Then everyone get on end of parking line. Bear crawl to opposite line, 5 merkins, crawl bear back to start, 5 mtn climbers. Repeat this movement 5 times. Jog down and back up Massey.
Next set used 3 lines for suicides. 21 jump squats, 21 lunges, 21 Apolo ohnos, run 3 line suicide. 15 of each then run suicide. 9 of each then run suicide.
Next set uses the 3 lines plus far curb. Run to 1, 20 merkins, back to start, run to 2, 15 seal Jack’s, back to start, run to 3, 10 plank Jack’s, back to start, run to 4, 5 bombjacks. Next round drop the 1st line, do 2,3,&4. Next round just do 3&4.
Finished with ‘who’s the king’. Start w/1 burpee and 20 shoulder taps (L+R=1). You have 60 seconds to complete and whatever time is left is what you have to rest. Add a burpee each minute. If you don’t finish the round then you’re out and you just do 5 burpees per min for remaining. Several made it through the 7 burpee round before time was up. I think everyone was OK that time was up. Back to COT to share core principles with FNGs. Solid work by all the PAX. Thx for the opportunity Soup2Nuts!

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Disclaimer then mosey up Massey to Pike parking lot. Normal warmup stuff. Then everyone get on end of parking line. Bear crawl to opposite line, 5 merkins, crawl bear back to start, 5 mtn climbers. Repeat this movement 5 times. Jog down and back up Massey.
Next set used 3 lines for suicides. 21 jump squats, 21 lunges, 21 Apolo ohnos, run 3 line suicide. 15 of each then run suicide. 9 of each then run suicide.
Next set uses the 3 lines plus far curb. Run to 1, 20 merkins, back to start, run to 2, 15 seal Jack’s, back to start, run to 3, 10 plank Jack’s, back to start, run to 4, 5 bombjacks. Next round drop the 1st line, do 2,3,&4. Next round just do 3&4.
Finished with ‘who’s the king’. Start w/1 burpee and 20 shoulder taps (L+R=1). You have 60 seconds to complete and whatever time is left is what you have to rest. Add a burpee each minute. If you don’t finish the round then you’re out and you just do 5 burpees per min for remaining. Several made it through the 7 burpee round before time was up. I think everyone was OK that time was up. Back to COT to share core principles with FNGs. Solid work by all the PAX. Thx for the opportunity Soup2Nuts!

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Title TBD

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Disclaimer then mosey up Massey to Pike parking lot. Normal warmup stuff. Then everyone get on end of parking line. Bear crawl to opposite line, 5 merkins, crawl bear back to start, 5 mtn climbers. Repeat this movement 5 times. Jog down and back up Massey.
Next set used 3 lines for suicides. 21 jump squats, 21 lunges, 21 Apolo ohnos, run 3 line suicide. 15 of each then run suicide. 9 of each then run suicide.
Next set uses the 3 lines plus far curb. Run to 1, 20 merkins, back to start, run to 2, 15 seal Jack’s, back to start, run to 3, 10 plank Jack’s, back to start, run to 4, 5 bombjacks. Next round drop the 1st line, do 2,3,&4. Next round just do 3&4.
Finished with ‘who’s the king’. Start w/1 burpee and 20 shoulder taps (L+R=1). You have 60 seconds to complete and whatever time is left is what you have to rest. Add a burpee each minute. If you don’t finish the round then you’re out and you just do 5 burpees per min for remaining. Several made it through the 7 burpee round before time was up. I think everyone was OK that time was up. Back to COT to share core principles with FNGs. Solid work by all the PAX. Thx for the opportunity Soup2Nuts!

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Pendulum o’ Fun

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WARMUP: the pledge
THE THANG: mosey over to Monroe White and head up the hill, run back and forth from top of hill to City Hall Parking Lot. 15 jump squats at hill, 15 hand release merkins. Modified to add in mountain climbers, and some Freddy’s
MARY:
ANNOUNCEMENTS: cannoli run, Christmas party(never to early), rooster, AKA
COT:marriages, health of pax and families

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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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~Alabama Route

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Alabama route was called, with some tweaks to get us to 6 miles. Several pax started early and/or ran late to get up to 12 miles. YHC took video of the most pax, and thus felt inclined to post this backlist.

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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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