Tag: Barry Manilow

Zipper games (not what you think)

Leave a comment

WARMUP: Load up with weight vest, 3 40lb sandbags and one 60lb
THE THANG: The Whiteville park zipper game.
Split into two groups starting at Spring and Leroy. Group one with sandbags went left for a .3 mile loop to hill street. Groups two went right with just vests for a .45 mile loop to hill street. Last group back to spring owed five burpees. Rinse and repeat all the way to lockman. Loaded up and headed to cot switching sandbags every two blocks.
MARY: everyone did ten burpees.
ANNOUNCEMENTS: see ya Christmas party.
COT: Be grateful. It’s a beautiful masters Sunday and a beautiful day to be alive.

TClap |
0

AKA hills and running

Leave a comment

WARMUP: nah
THE THANG: trail runners hit the trail. Path for runner was down Munn, into the school, ran all the way out the back by the pull up bars. Then down Harris and up Jackson. Then either to Massey or through WEP and back down Harris. Some got a little extra in old and new Kingsley.
MARY: nah
ANNOUNCEMENTS: fast 5 today!
COT: completed at the beginning so kind of

TClap |
0

AKA – Board of Pain 2025

Leave a comment

The [vintage] Challenge:
– Burpees – 100 (Ruby Slippers 0, Slash 7)
– Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
– Ski Abs – 100 (Barry Manilow started)
– Merkins – 100
– Deep Squats – 100 (Anchorman started, Cake Boss 10, Short Sale 50, JWOW 51)
– LBCs – 200 (Cohiba – completed)
– Carolina Dry Docks – 100 (Time Machine 10)
– American Hammer – 100 (Harry Carry? Vuvuzela & Band Camp completed)
– Mac Tar Jai – 100
– Jump Squats – 100
– Mountain Climbers – 100
– Shoulder Raises – 200
– Mary Catherines – 100
– Hello Dolly – 200
– Wide Arm Merkins – 100
– Squat Jacks – 100
– Nippler– 100
– Burpees – 100

The Board of Pain isn’t that hard. It isn’t completable in 45 minutes. But it ain’t about finishing, it’s about seeing how far you can go!

You:
– Show up
– Put forth the effort
– Share suffering amongst the PAX
– Build camaraderie
– Teach yourself that
– You can take on challenging tasks
– You will improve
– You accelerate when other men are striving alongside you

There are plenty of harder workouts. But the Board is doable by ALL MEN. Be present and try; that’s all it takes! You don’t have to get far; you just have to go.

How is it in our lives that we have a problem and the solution is the same? Be present and try

We ain’t getting it all done today, but today’s effort still matters!

TClap |
0

Pyramid of Pain

Leave a comment

Quick disclaimer
And warmup
5 windmills, 10 IW/10MNC

Mosey to behind school on bball courts where the pyramid of pain was set up

5 stations, 4 corners and 1 in middle
Partner up ( work is completed together)
Each of the corners had a cone with an exercise listed
LBCs, CDDs, Squats Monkey Humpers and then Hand release merkins in the middle
The corners increase by 10 each round but the HR merkins stay at 10- changed to this after realizing that having to do 4 sets per round, and increasing would be impossible. So at the corners 10, 20, 30, 40, 50 ( didn’t make it to round 5)
Mode of transport changed every round:
Bear crawls
Crawl bears
Partner carrys
Wheel barrows
Leap frogs (we didn’t make it to this round)
Two teams got through the full 4 rounds without bat flipping- lots of modifications happened so ppl took my disclaimer to heart ?

TClap |
0

Complex Math

Leave a comment

16 at Minnow Pond for a test of speed and math skilz.
Simple loop around town, four stops
Stop 1 – COT – Merkins
Stop 2 – Pharmacy – LBCs
Stop 3 – Parking lot – SSHs
Stop 4 – Gazebo – Squats
Back to COT for lap 2
Rep count Lap 1 was 2 for everyone
Rep count Lap 2 was 4 for everyone
Rep count Lap 3 was 6 for everyone except the lead pax, 8 reps
additional laps: Lead Pax rep counts = 2 x prior lap reps
everyone else rep count = lap # x 2
Guys out front reach the 64 rep count based on the compounding.
Short lesson, compounding can be excellent when you are looking at saving money, over time it accumulates to a nice sum of money. On the other hand, when you have issues that go unchecked, they can result in a bigger problem down the road. Make sure you keep coming out, share what’s on your mind with your shield lock.

TClap |
0

AKA ‘25 at Block Party

Leave a comment

WARMUP: Mosey to vet clinic parking lot. SSH, LSS, MNC, Merkin, Down Dog, Up Dog
THE THANG:
Mosey to large parking lot at the corner of Confederate and Monroe White for a DORA.
– 100 Mike Tyson (MOT – Run to far side of parking lot and NUR back)
– 200 Lunges (MOT – bear crawl to second landscape island and run back)
– 300 American Hammers (MOT – Run to far side of parking lot and NUR back)

Run to bottom of Massey St hill for a round of 7s.
– Burpees at the top of the hill
– Jump Squats at the bottom of the hill

MARY: PAX took turns calling Mary to run out the final 3 minutes.

TClap |
0

AKA – the tour continues

Leave a comment

WARMUP: Mosey to the swing & do an exercise
In c cadence all the way around the park – 9 stations, 9 exercises – .6 miles. Warmup complete

THE THANG: At the hill behind the restroom building – 10 squats at the bottom every time back down. Shuttle run to each light pole for 10 of a particular type of Merkin and return to the bottom for squats. Regular – pole 1, Diamond- pole 2, Wide arm – pole 3, Regular – Pole 4, Diamond – Pole 5. Plank for the 6 and on to the adjacent parking lot after a 10 count.

Soccer field parking lot – 7’s – Diamond merkins and Mike Tyson’s. Bear crawling and lunge walking were the suggested MOT’s.

After a ten count – we went to the infamous hill at the back of WEP for a Jacobs Ladder of 11’s.
Burpees at the bottom, nur up the hill, lunges at the top and jog back down. Repeating until pax had gotten their fill.

With 10 minutes or so to go, we moseyed together in reverse and, at each swing, an exercise was called in cadence. We arrived at the final swing at 0728 giving us 2 minutes to get to COT and arrive promptly at 0730.

MARY: No sir. Open to all men.

ANNOUNCEMENTS: Were announced. And they’re in your newsletter too.

COT: Is and always will be the 5th core principle.

JWOW – thanks for the call. Always honored to lead. :eye:

TClap |
0

6@6 Downtown Loop

Leave a comment

THE THANG: Downtown FM loop: Munn -> L Harris -> Spratt -> Watson -> L Monroe White -> L Tom Hall -> L Clebourne -> McClammom -> R Harris -> R Munn and back to COT

TClap |
0

And then there were hills

Leave a comment

WARMUP: Intro and mosey to the church parking lot. Complete 15 reps of MNC, Micheal Phelps and arm circles. Then mosey to the day car parking lot for some None Discrpt Produce pickers, Hill Billy Walkers, Imperial Walkers and Wind milks. Then left to mosey down the hill to the entrance to the apartments.
THE THANG: Instead of a full Pendulum workout, we did 7’s on each hill. The first was to run up the hill and do 1 merkin and come back down for 6 bomb jacks. Rinse and repeat until complete. The I spoke about struggles lately and then started the 2nd hill. Run up to the fire department to do 1 burpee and run back down for 6 Squats. Rinse and repeat to complete the 7. Started walking back to COT and talked about JFK conspiracies.
MARY: American Hammers is all we got in!
ANNOUNCEMENTS: Had to leave to pick up kids!
COT:

TClap |
0