Tag: Beaker

Hilly Fort Mill

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WARMUP: N/A
THE THANG:
Neff Ct. to Dudley, down to Felts. Felts down to the second entrance of Callahan making a left. Loop back around to Felts. Felts up to Thomas Knapp loop back to Dudley. Dudley to Dragon way around the backside of Dolby Bridge elementary, back to COT.
MARY:
ANNOUNCEMENTS:
COT:

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Toor de wep

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WARMUP:
Buy-in of 100 SSH and 50 Overhead presses

THE THANG:
Carry your bell to Harris Street Park. Pain stations 10 each of:
1. Swings, Chest Press, Flutters
2. Squats, Curls, American Hammers
3. Lunges, tricep extension, big boys
4. Sumo deadlift high pulls, supermen

At Harris Street Park:
line up bells on basketball court. 1 manmaker, run to other end, 1 burpee, run back and rotate KBs

20 dips
10 pullups

head back

MARY:
ANNOUNCEMENTS:
COT:

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Ultra Farmer’s Carry

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WARMUP:
Some around the world and Halos

THE THANG:
Farmer Carry to the pull up bars, while getting lost along the way.
Once at the bars, 5 rounds of 10 snatches (right arm) followed by 5 pull ups. 10 snatches (left arm) 5 pull ups.
Headed back to COT for the McGill Big 3
Big Boys, bird dogs, and side planks

Wanted to challenge the core muscles today along with all the stabilizers. Super crucial for overall back health.
MARY: Went around the circle doing Mary’s

ANNOUNCEMENTS:
COT:

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Carry the Load

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BUY-IN: KB handoff…stand back to back and kept handing off the heaviest KB of the partners—45’s—by rotating side to side.

THE THANG: Farmers carry to The Print Shop’s new pull up bars. One stop on the way. One stop on the way back. Exercises consisted of lawnmower pulls, bent rows, shoulder presses, swings and pull ups.

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hill loops with pavers

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WARMUP: mosey down David Gibson to nature trail entrance.
THE THANG: climb up freshly trimmed path up hill to middle school parking lot where coliseum meets. Split into two teams, 4 men each. Perform sighting lap of loop (for safety) before grabbing two pavers and racing around loop. Objective is to create tallest tower of bricks in time allowed. Halfway through time we reverse the direction of travel to gain a new perspective on the route. Sasquatch said it best when asked which way is the worst? His response “whichever way you’re carrying bricks is the worst”
MARY:
ANNOUNCEMENTS: 30 Days to Understanding the Bible book study going on you should join us.
COT:

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Murph prep

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WARMUP:
Some SSH, IW, HW, Moroccan Nightclubs

THE THANG:
Moseyed over to the back of the school to the bottom of the second hill for some 11’s
Merkins at the top of the hill, jump squats at the bottom.

Moseyed around the backside to the front of the school to the benches for a 10min AMRAP.
10 derkins, 20 gas pumpers, 30 curtesy lunges (SC).

MARY:
Last 10 min, passed around a slam ball, and some other stuff.

ANNOUNCEMENTS: Murph, Konvergence, Boss Hogg’s going away lunch/dinner/party, Canoli Run May 18, 2024
COT:

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Mother Rucking Wednesday

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WARMUP: 5 min of burpees, first 3min are man makers, last two are slick burpees. I believe 35 was the number squatch got. 🤢
THE THANG: Ruck up and pickup the Implements of whoa and form a two man column as we make a loop around the park. Mumble chatter voted full size truck battery as the worst coupon so it became the timer. Rotated through Tamp, sandbag, battery and Tommy gun, and stupid plate. How could I forget that annoying thing.

We learned that carrying heavy things for long distance smokes shoulders and forearms.

Finished loop then parked coupons on grate and retrieved other heavy things. Then played “uncle”.
Start from a plank position facing away from coupons.
Count of three jump up and grab coupon and run or try to as fast and for as far as you can until somebody wants to stop. They yell UNCLE and everyone drops coupons where there at and mosey back to starting grate. Plank for the six.
On the count of three everyone runs back to retrieve a coupon that wasn’t yours and race back to starting grate.
Repeato Repeato Repeato

Finished with two minutes of slick burpees.
MARY:
ANNOUNCEMENTS:
COT:

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Gas station route of pain

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WARMUP: massey uphill to utility parking lot
THE THANG:
I. Partner DORA – 100 Merks, 200 squats, 300 LBC with run up and down hill.
II. 1 mile loop with pain stations at each gas’s station. Same exercises as DORA but rep was 15 each.

Touch workout with the hills!

MARY: no time
ANNOUNCEMENTS:
COT:

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Mostly Running with work

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WARMUP: run 1/2 mi.
THE THANG: run4.5 miles 1/2 mile 40 each merkins and ssh, next turn 30 each, 20, 10 each. of two exercises. sprints at the end!
MARY: times up
ANNOUNCEMENTS:
COT: prayers and praise for many!

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Got it done

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WARMUP:

Windmills
Cherry pickers
Low Slow Squats
Cyclops
MNC

Plank/Yoga poses
Merkins

Buy in

5 minutes of burpees, every minute 15 sec planks

THE THANG: The thang

Series of sets with KBs, run lap around parking lot circle every 50 (IC)

100 Goblet Squats
100 Clean n Snatch

Thang #2

5s
5 Manmakers with cinderblock on little grass island

Bear crawl to top of hill, HR Merkins,

Run down around parking lot and back to little island,

Rounds 2 thru 5 continue working but instead of running back down hill, crawl bear back to island.

Ran out of time, just barely.

MARY: none sorry girl
ANNOUNCEMENTS: newsletter ✅
COT:done ✅

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