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Work at The Horn

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5 at The Horn. Warm up lap around the carpool circle. Circle up for SSHs, Imperial Walkers, Windmills, Squats, and arm circles.
Next, mosey to the wall in the back parking lot. Dora (merkins, squats, LBCs) , partner 1 performed exercises while partner 2 ran to wall and performed 2 muscle ups. Quick break to discuss Word of the Year.
Next, moseyed to the front of the school. Using the parking spaces, we lunged walked the length of the lot, stopping at every other line for 10 squats. Repeat but replaced exercises with crawl bear and Carolina Dry Docks.
Finished up with a mosey back to COT stopping at every other light pole for a exercise.
Prayers for the schools, job opportunities, and travel.

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MLK Tribute

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5 men showed up at The Yard on a cold ,breezy morning. Warm-ups started at the basketball courts with SSHs, Windmills, Imperial Walkers, Squats, and MNCs.
Next, we honored MLK with 15 burpees for his age when he entered college. He was only 39 years old when he passed away. I read his heart was in the condition of a 60 year old, mostly due to stress (he was also a smoker). Next, we moseyed to the back parking lot for a round of DORA (Merkins, Squats, LBCs). More MLK facts, over 700 streets, parks are named after this great man. He also made over 1500 speeches over his lifetime. Back to the basketball courts, dips on the wall, lunge walk to the basketball goal, reverse lunge walk to the foul line for 10 Bobby Hurleys (NC State graduate according to Boogie Down). We completed three round before time was up.
Back to COT.
MLK was an amazing man. We each have an opportunity to make an impact in this world, more importantly, in our community. We just need to take a step forward and act.

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Working Hard at the Yard

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WARMUP: Disclaimer was disclaimed and we started to mosey. Goal of warm up was to cover 1 mile with various exercises along the way. Exercises while moseying – karaokes, high knees, and butt kickers. First stop during warm up was by the front of the school. Low slow squats x10 in cadence and mountain climbers x12 in cadence. Then we partnered up, cumulative rep count of 100 with each partner doing alternating sets of 10 reps. While partner A was performing 10 step ups partner B was holding a wall sit. Keep switching until you hit 100 reps total. Moseyed to the next area for similar routine to warm up upper body. Partnered up, 100 cumulative reps, this time while partner A is performing 10 merkins partner B held 6 inches. Moseyed to a 3rd area for a similar routine for core. Partnered up, 100 cumulative reps, partner A performed 10 sit-ups while partner B performed flutters. Goal was met as we covered 1 mile.
THE THANG: Moseyed to the track layout in the bus parking lot. Created 2 routines to be completed in alternating fashion.

Mini MP, running with push ups around the track.
10 – Diamond Merkins, run 2 laps
15 – Derkins (feet on curb), run 2 laps
20 – Merkins, run 2 laps
25 – WideArm Merkins, run 2 laps

Routine on the inside of track layout:
Bear Crawl from the inside of the track layout to the middle of the oval (to the basketball hoops). Complete the listed exercise and the bear crawl back to the track layout. Exercises were:
10 – Split Lunge Jumps
15 – Jump Squats
20 – Squats
25 – SSH in cadence

Alternated by completing the first phase of the mini MP routine and then move right into the 1st phase of the bear crawl routine. Keep alternating until all 4 phases are complete. Ended right at 45 min, maybe went a few seconds over.

MARY: N/A
ANNOUNCEMENTS: Blood drive, Bethel Men’s Shelter, Mental Health Awareness WOD, read your news letter.
COT: Love is a choice. What kind of choices are you making?

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12 Days of Christmas

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WARMUP: stretches; windmill praises (Pope Francis (85)), Boxer Squats (Chuck Liddell (52)), Jump Ropes Manny Pacquiao(43)), Evil Squats (Milla Jovovich (46))
Bear Crawled across the basketball courts, 20 big boy twists, bear crawl back and 20 more big boy twists
THE THANG:
1 lap around the courtyard track
2 burpees
3 big boys
4 monkey humpers
5 squats
6 flutter kicks
7 bobby hurleys
8 Mt Climbers (4ct)
9 Plank Jacks
10 SSH (4 ct)
11 Lunges
12 Merkins

MARY:
ANNOUNCEMENTS: Newsletter
COT: Prayers for family members, and travel during the holidays

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Mind Over Moderation

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WARMUP: Run two laps around the parking lot. SSH, Windmills, Merkins
THE THANG: 2min run.
10 Lunges I/C, 10 Reverse Lunges I/C, 15 Low Slow Squats, 20 Calf Raises
2min run
25yd Partner Pushes (3x each)
1min run
Peter Parkers, Protractor
2min run
1min Carolina Dry Docks, 1min Ins/Outs
Even-Numbered Jack Webb: 2 Merkins/8 Overhead Claps, 4/16, 6/24, 8/32, 10/40
2min run
Plank Series
MARY: See Above
ANNOUNCEMENTS: Yes there were. Christmas Party
COT: Should’ve been there.

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Mississippi Mud

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It was a chilly morning in The Fort, but the firey mumble chatter kept us all warm. So did the pain!

After a plethora of warmup exersices we were off for some wall work.

The Ascending Testicles (not so distant cousin to Balls to the Wall)

15 Degrees – 10 Derkins
45 Degrees – 10 Derkins
Balls to the Wall – 10 Derkins

Then a round of The Australian (aka decline mountain climbers

We then moseyed over to the track to celebrate the birthday of our beloved state Mississippi.
Fun Facts: Mississippi joined the Union as the 20th state on December 10th 1817 and gets its name from the Mississippi River, which forms its western border. Mississippi is known for being the birthplace of American blues music and is also famous for its fertile soil, which makes it an agricultural powerhouse, as well as for its catfish farming industry.

The Thang:
18 of one exercise, run half a lap around the track. Then 17 of the same exercise, and run the other half of lap (year 1817). We worked our way all the way down the list.

M – erkins
I – material Walkers
S – ide Straddle Hops
S – it Ups
I – nch Worms
S – holder Taps
S – umo Squats
I – ron Mike Tysons
P – eter Pointers
P – eter Parkers
P – eter Pointers
I – mperial Storm Kickers

Back to COT

-JWow

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Working to 38 (or 19) at Pantheon

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WARMUP: We ran around the big loop with the occasional plank at the corners to bring the group back together. After the lap, as a group, 38 SSH I/C, Merkins 19 I/C, Flutters 38 I/C, Squats 19 I/C.
Then, run the loop again.
THE THANG: With cones set up 76yds apart and cones at the mid-point (38yds), grab a partner. As a rehash of J-WOW’s expertise from the Thanksgiving Convergence, we did the Partner Push from one end to the mid-point (38yds). Then your partner would push on the return. Complete this 5 times.
Now, get on the opposite end from your partner, 76yds apart. Bear crawl to the middle, 5 partner merkins, run back to your end, 19 Mountain Climbers I/C. Then repeat.
Now, get into 2 lines, facing your partner.
19 Carolina Dry Docks I/C
19 Diamond Merkins I/C
19 American Hammers I/C
19 Squats I/C
19 Calf Raises I/C
On the curb, 19 Mike Tysons I/C
38 American Hammers I/C
MARY: See above
ANNOUNCEMENTS: After nearly 3 years as our Pantheon Site Q, 38 Special has graced me with the Shovel Flag of this special site. To say I am excited is an understatement and there are more good things in store for this AO on the West side of our mill town. I’ll be recruiting past Site Q’s to join me in taking a flag; it’s time.
Read your newsletter
COT: You had to be there but I will say this, be emotionally present, not just physically present.
Until next time,
Maximus

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Battle Bot’s Sound System

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WARMUP: leg and shoulder stretching, arm swings, side straddle hops, Morrocian night clubs
THE THANG:
Station Tranporatation

Station: 20 KB Swings
Transportation: Bear Crawl
Station: 20 goblet squats
Transportation: Long Jumps
Station: 20 KB Curls
Transportation: High Knees
Station: 20 Squats
Transportation: Lunge Walk
Station: 20 (4ct) Mnt Climbers
Transportation: Butt Kickers
Station: 20 Merkins
Transportation: Crawl Bear
Station: 20 KB Shoulder Presses
Transportation: Run Lap Around the Parking Lot; repeat the circuit

MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed out in prayer

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Pole Work makes the Goal Work

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WARMUP: Some normal stuff
THE THANG: Split into 4 groups of Pax to run the poles. Pole 0: 10 KB Swings while rest of group does Seal Jacks, Pole 1: 10 Merkins, Pole 2: 20 Squats, Pole 3: 30 Plank Jacks, Pole 4: 40 Flutters. At least 4 or 5 rounds were completed by all.
MARY: LBCs, Protractor, Hello Dolly and then the classic Hive finishing move: Airborne’s hip destroyer
ANNOUNCEMENTS: Coffeeteria at Panera during the winter, Shovel flag handoffs this week on Wednesday, Serving at the shelter this week, and final highway clean up next week
COT: Take time today to love those around you because you don’t know when is the last time

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Cold Pains at Islands

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, and Cherry Pickers
THE THANG: Pain At Islands- Reps 5, 10, 15, and 20 with Round 1 doing Burpees at each parking island with mode of transportation between the islands in a Bear Crawl, Round 2 doing Plank Jacks with mode of transportation in a Crab Walk, Round 3 doing Big Boy Sit Ups with mode of transportation in Lunges, and Round 4 doing Carolina Dry Docks with mode of transportation in a Nur. Then we had just time for 1 Round of Four Painful Corners with 5 reps at Corner 1 doing Seal Jacks and Squats, Corner 2 doing Monkey Humpers and Mountain Climbers, Corner 3 doing Shoulder Taps and LBCs, and Corner 4 doing Merkins and Peter Parkers.
MARY: Hello Dollies, Flutters, LBCs, Dying Cacaroach, and American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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