Six at six the usual stuff and a good group. Might be missing one or two pax. Everyone enjoyed. Welcome Cerebus (Shaq’s brother.)
WARMUP: Indian-run (w/ basketballs dribbling) to main theatre of AM-combat…
then… https://youtu.be/M50lKtaE8rs?si=1HLgpBylUCLEhh89 remix by Me first & Gimme Gimmes (2:11)
1. Base = Hillbillies
2. Chorus = Windmills
1. Then… https://youtu.be/K9GxdQ2MkzA?si=FDfWgqVtFrQM7muq remix by State of Mine (3:37)
1. Base = Imp. Walkers
2. Chorus: Plank Jax
3. Solos: Cherry Pickers
THE THANG:
#1: agility ladder
5-Each/Nur back
1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
Icky Shuffle
Hopscotch
scissor shuffle (R/L)
#2 4-Square. when Pax are out… take a lap, then join the queue
MARY: Circle of Hate / Ab-lab
ANNOUNCEMENTS: Bourbon thang… turkey thang… Christmas thang
COT: Held / 5th core principle
Pre-Run:
1.3 miles with Halfback
WARMUP:
Imperials, Hillbillies x10 each in cadence
Ran to the basketball court
10 dips & 10 step ups each leg
Short Jack Web of
Jump over the wall and back (that’s 1 rep) followed by 4 merkins.
Went up to 5 wall jumps.
Went back to the basketball court,
10 dips followed by 100m run x5
5 step ups (each leg) followed by 100m run x5
Ran to the bottom of the hill and faced the elementary school.
There are 4 light poles from the bottom to the top. Shuttle run from the first light pole to the second and do 10 jump squats. Repeat for the 3rd and 4th poles.
Wrapped up with 30 seconds of flutters.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Rock, Scissors, Paper for who took the warmup: Birdcage won
WARMUP:
– Indian run
THE THANG:
OldBay Part 1:
Run to first of 4 cones set up to cover a large area for “Catch me if you can”. Pax partner up, size doesn’t matter. Partner 1 does stationary exercise while partner 2 does moving exercise (working their way around all 4 cones). Once P1 finishes stationary exercise, they run to catch P2 then flapjack. Continue until they’ve made it around all 4 cones.
Exercises:
10 merkins and butt kickers
3 burpees and high knees
10 mountain climbers and karaoke
Birdcage Part 1
All pax grab some curb for merkin and shimmy: one merkin, then use arms and legs to sideways step to the right. Repeat until complaints were high enough.
Shake it out and then flip to other side of curb for dip and shimmy.
Pax then had to get in 5 lines for sprints back and forth in front of the stadium entrance.
OldBay Part 2
Pax line up on curb facing open side of parking lot for broad jumps and merkins. Pax instructed to take 2 broad jumps and then do 2 merkins. Repeat until the other side of the parking lot was reached, keeping count of how many broad jumps it took them.
14 jumps was the fewest, so all pax had to do 14 burpees.
Pax then lined up arms-distance apart, then dropped to a plan for railroad tracks. The pax at the end of the plank line had to make their way to the from the line by jumping over each planked pax. They then planked at the front of the line. Done after 2 complete cycles. We had a few minutes left, so we did 5 6-count burpees to satisfy the brass at the workout.
Birdcage part 2
Worked our way back to the front of the stadium where we did suicides, stopping at every tree for 5 bombjacks…until we run out of time (or tree, in the case of a few pax)
MARY:
Just a few moments for a few exercises. Bandcamp managed to get 2 6-count burpees in, because only dozens before wasn’t enough.
Great work by all. Thanks for the opportunity to co-lead, Birdcage.
WARMUP: run to new Arbis parking lot, plank for the 6, then 10 burpees oyo. Run 2 blocks straight on Spring st, plank and do 10 Merkins OyO. Run down two More blocks on Spring and plank then 10 mike Tysons. Run down to the end of Spring st.
THE THANG: run the zipper backwards. On one side of the zipper do 10 Merkins, on the other side do 10 Mike Tysons. Every time that the runner go accross Spring St, stop and do 5 burpees.
MARY: 5 Burpees, 10 Mile Tysons.
ANNOUNCEMENTS:
COT:
WARMUP: jog over to school
THE THANG: sprints going from 40 to 80 yards up to 100 and back down. Did some backwards runs, some walking, and a few dry heaves to honor those they have gone too soon.
MARY: keep that core tight
ANNOUNCEMENTS:
COT: greatful for opportunities to lead those that the skyQ has put in my flock.
WARMUP: NONE
THE THANG:
19 men took off at quickly for No Mercy Monday. After a quick mosey to South State Bank, we fired up the legs with 5 Bonnie Blairs to get loose.
From there, we charged down Dave Gibson Blvd to the bottom under the light pole — 5 Jump Squats at the base — then sprinted back up that glorious hill of pain. At the top, we pushed toward the school where, under the next light post, we knocked out 5 Apollo Onos before turning around and heading back for more.
Rinse and repeat. Several rounds. Just under 5 miles of pure burn, grind, and grit.
Bones and Farmers Only quietly crushed it, while Sasquatch somehow wasn’t even breaking a sweat while he led the pack and completed each excercise with amazing form.
Legs smoked. Lungs torched. Mission accomplished.
Quote of the Day:
“Strike first. Strike hard. No mercy.” – Cobra Kai
MARY: NONE
ANNOUNCEMENTS: Golf outing, trash pickup,donate to accelerate
COT:
WARMUP:
10 – Moroccan Nightclubs
THE THANG:
– Run to circle on Ben Casey Dr. – 30 reverse lunges
– Run down to circle on Patricia Ln. – 30 forward lunges
– Run over to the parking lot entrance at the bottom of the hill on Dave Gibson – 30 jump squats
– Run up the hill ~ +30 ft elevation back to the circle on Ben Casey
– REPEAT until ~5:55am ish and run back to COT.
– Tried to get in 10 x repeats, maybe we got in 6-7 or so for about 3.5 miles on leg day at Sweep the Leg.
MARY: Nada
ANNOUNCEMENTS: Read your newsletters.
COT: It is what it is…
WARMUP:
30 SSH, 30 IW, 10 HBW, 1 burpee
THE THANG:
Jack Web:
1 burpee, 4 merkins with a 0.1 mile travel between. Modified down to 0.07.
Called an Audible at number 7.
Moseyed to another parking lot and lunge walked from one end to another then reverse lunge walked back. That was followed by 10 LBCs. Rinse and repeat for about 10 min.
Moseyed over to the Print Shop for a short Jack Web of 1 pull-up, 4 dips up to 4 pull-ups and 16 dips.
Headed back to COT, wrapped up with 10 big boys
Covered a total of about 2.5+/- 0.2 miles
MARY: Check above
ANNOUNCEMENTS: HIM Camp
COT:
Theme: How are you carrying your burdens?
Think about these things:
How the weight of your burdens feels as you physically move around.
How hard would it be to carry multiple burdens at a time?
How hard would it be to carry these burdens alone?
How does it feel to lay your burdens down?
Carry the Burden
Brick never leaves you. Hold it in one hand, carry to chest, overhead, do push ups on it, etc.
Thang
4 stations around Veterans Park/Main Street. 2 exercises at each station. 10 reps each.
Station 1 – Veterans Park
American Hammer and LBCs
Station 2 – Hobos
Merkins and Curls
Station 3 – Top of Main
Thrusters and Reverse Lunges
Station 4 – FM Pharmacy
OH Press and Shoulder Raises
Come to me, all you who are weary and burdened, and I will give you rest. – Matthew 11:28
Cast all your anxiety on Him because He cares for you. – 1 Peter 5:7
A burden shared is a burden halved.
The weight you carry today builds the strength you’ll need tomorrow.