Ran around town with stops at various locations with three exercises: No Cheat Merkins (Hand release with a shoulder tap at the top), squats, and LBCs. Just met the minimum distance of 3.0 miles.
Thanks for the opportunity.
WARMUP:
THE THANG: Re-start Wet Stone and the blade relationship.
The value in the relationship:
1.Makes you better
2.helps someone else.
3.a confidant for life
4.Helping another person is Gods plan for all of us.
5.Life is better not alone
6. gain perspective on the way you see things.
Who to pick as a Wet Stone; Someone who has something you want or like or respect.
1.Paece and happiness
2.a good attitude
3. A good relationship with spouse /God
4.Content with what they have
5.Responsible or dependable
6.A good friend
7.A good leader
8. Great shape
MARY:
ANNOUNCEMENTS:
COT:
Ruck 3 1/4 miles at sub 18 minute pace (3 laps around Kingsley)
Stop for 50 step ups and 10 merkins each lap in front of Carolina Ale House.
Of particular note: there are a lot of poo bags in front of LPL. It seems that some of the locals go through the trouble of bagging their dog poo, but just leave the bags around. Perhaps a community cleanup/beer run is in order?
Some Shield lock bros were walking around holding hands. It was adorable.
Today at the Ballroom, we took the AO name seriously and had a Halloween dance party. All movements were done in cadence with the music. The list of movements were as follows, and the order was totally arbitrary.
Step touch
SSH
Thrillers
Overhead claps with step touch
Hillbilly walkers
Side straddle hops
Jumping lunges
Grave diggers
Imperial walkers
Merkins
LBCs
Squats
Zombie walks
Mountain climbers
Bomb jacks
Shoulder taps
Plank jacks
Speed skaters
As always, I disclaim “anything you say can and will be used against you”. I exercised this statement to throw in some burpees by popular request.
at the call of “aaaand that’s 6 O’clock”, some PAX were surprised that we were already finished.
Playlist available upon request
WARMUP: ring of fire, plus 75 calf raises to celebrate Sammy Hagars 75th birthday
THE THANG:
The men enjoyed the soundtrack to my fav Halloween movie, Maximum Overdrive. (Filmed in and around Wilmington).
That meant 45 mins of AC DC. (Solid!)
Ludicrous 8s
8 each of:
Am hammer
Squat
Hello Dolly
Bomb Jack
Merkin
Lbc
Hillbilly
Big boi
Run figure 8 to ends of track
8 rounds
11s on the hill
Shoulder taps/squats
MARY: no time for Mary. We were hustling.
ANNOUNCEMENTS:
COT:
WARMUP:
SSH
Low slow squat
THE THANG:
The intent of this workout was to get some prep in for the star course this weekend in Charlotte, and get familiar with/work out any bugs in equipment and using the app for creating the path between waypoints.
Waypoints:
* O’reilly auto parts
* 1762 Gold Hill Rd
* Planet Fitness
* 825 crossroads plz
* McDonald’s
* 2883 Highway 160 W
* Walgreens
* 2907 Highway 160 W
* Evolve at Tega Cay
* 810 Eden Ave
* The Arbors at Fort Mill
* 920 Stockbridge
After meandering around, we stopped at Red Bowl for some Chad 1000X training
Chad 1000X Training:
Partner DORA
100 step ups
10 merkins with rucks as the timer
MARY:
none
ANNOUNCEMENTS:
Bethel Men’s shelter still looking for some volunteers and #meats
COT:
WARMUP: CHERRY PICKERS, windmill, side straddle hop
THE THANG: Goblet clean X10 each arm
Goblet squat low and slow x10
Bent over row x10 each arm
Murder bunny 10 meters and return
Turkish get up .25….. x10 each side
American hammer way too fast for those with something heavy x15
Lunge walk with a pass thru…. 10 meters there 10 meters back
Plank drag x10 on each arm.
Shower curtain slide… 10 meters there 10 meters back
Trade your weight with another pax Rinse and repeat
MARY: @battlebot asked me to q in the ambulance,
@hardwood was confused from the start,
@longduck paid for coffee
@showercurtain wrote his first backblast
Everybody had something to say and plenty to do!
ANNOUNCEMENTS: Read your newsletter!!!
COT: No prayer requests. Praise to the good Lord for giving us another day!
WARMUP:
Mosey towards basketball court parking lot – circle up for IC warmup- SSH, cherry pickers, WMs, Mtn Climbers, up/down dog, shoulder taps.
Dynamic movements – high knees across parking lot, zombie walk across parking lot (similar to a toy soldier with both arms remaining out)
THE THANG:
Deathly DORA:
100 werewolf merkins
200 gravediggers
300 zombie squats
partner monster runs length of bball court and back
After DORA – stretch out with a few minutes of Broga type stretches
Head to picnic tables/wall for random work all performed IC
Derkins x 10
wall sits w/ MNC x 10
wall sits w/ OH claps x 10
Irkins x 10
wall sits w/ toe taps x 10
dips x 10
wall sits w/ seal jack claps x 20
merkins x 10
Mosey to CoT –
sumo squat shuffle down length of parking lot
flutters x 20 (IC)
LBCs x 15 (IC)
line up on curb for merkin/dip (1rep/3rep) rotation traveling about half the length of the parking lot.
Leg Raises x 20 (IC)
Gas Pumpers x 10 (IC – led by Twister)
ANNOUNCEMENTS: Bethel mens shelter feed – Wed Oct12 – sign up and make a difference
Thanks for the opportunity TL.
WARMUP: 15 Windmills in cadence and 10 Cherry pickers
THE THANG: 3.25 miles with exercises every .4-.5 miles
Exercises includes squats, push-ups, calf raises, shoulder taps, jump squats, and thrusters.
MARY: Who is Mary?
ANNOUNCEMENTS: Star Course is next week
COT: Prayers for all those effected by Hurricane Ian.
14 HIMs gathered with YHC on this cool morning at the Armory to celebrate a return to a KB workout for me. Some came to celebrate, some came to ridicule and some were just curious. Nonetheless, I was prepared with a Weinke and ready to get after it and get better.
The Thang
Uhaul started the music with a request for 80’s rap. Some glorious songs were played. Thanks Uhaul!
Mosey to the other side of the parking lot
COP
SSH x 20
MNC x 10
IW x 10
Hillbillies x 10
Mtn climbers x 10
Windmills x 10
Mixed in Burpee ladder to 5 throughout
Mosey back to the KBs and Partner up
Tabata workout for 1 minute
Partner 1 does exercise while Partner 2 rests then switch
Round 1
KB swings/Military Press
Goblet squats/Lunge w Exchange
Merkins/Bench press
SSH/SSH
Take a lap
Round 2
Switch exercises
Take a lap
Round 3
Curls/Triceps
Bent over rows/CDD
Jump squats/bombjacks
Mtn Climbers/Plank jacks
Take a lap
Round 4
Switch exercises
Round 5
Redo Round 1 since YHC messed it up
1 minute of Mary
YHC got off to a slow start with the Q and added 30 seconds to the Tabata to ensure each Pax got 3 rounds. Will do better next time
Moleskin
– Prayers for Dave and Marianne from Jwow
– Anniversaries this week for Dojo and Maximus
-Patience for Bonsai dealing with teen girls
-Respectable birthday for Santini
– Praise for Emma back at dance
Shoutouts
– Jwow gave me a KB. Thanks buddy!
– Dojo is someone who is accelerating. Keep up the great work!