Tag: Bodywash

communication is key

Leave a comment

WARMUP: Intro, mosey, warmup on the hill next to the church then mosey to church.
THE THANG: Thang 1: Deliberately gave confusing ab instructions with a run but ended with 300 reps for Leg lifts, American Hammers and LBC. Talked about the message of communication being vital. Especially with our kids, M’s, jobs and as leaders.
Thang2: Mosey to Walgreens to the side road between buildings. Picked Pax to give 20 reps of an ab exercise and sprint to the other side. Rinse and repeat 4 times. Again, clear communication needed.
Thang 3: Mosey to HT and to the wall near the Auto shop. Split Pax up on opposite walls and bear crawled towards each other having to communicate so heads did not get hit.
MARY: Mosey to COT, and BW lead is brogo for cool down.
ANNOUNCEMENTS: AMRAMP for Autism, Q School, Ass Kicking April and Rock Hill 10 year.
COT: Prayers for health, communication with kids and patience.

TClap |
0

AKA meets BOP

Leave a comment

17 men showed up at The Stockade this morning for AKA Friday. Quick disclaimer and warm-ups consisted of SSHs, Windmills, Imperial Walkers, and Plank Stretches. Mosey around the parking lot for the main event, Board of Pain. Men have laughed, men have cried, but no man has ever completed all exercises within a 45-minute period.
Today, we would tackle the board as a two-man team, split the reps into two rounds. Once the team completed the exercise, we ran a lap. Exercises listed below:

Round 1

Burpees – 50
Calf Raises – 75
Ski Abs – 50
Merkins – 50
Deep Squats – 50
LBCs – 100
Carolina Dry Docks – 50
Russian Twists – 50
Mac Tar Jai– 50
Jump Squats – 50
Mountain Climbers – 50
Shoulder Raises – 100
Mary Catherines – 50
Hello Dolly – 100
Wide Arm Merkins – 50
Squat Jacks – 50
Flutters– 50
Burpees – 50

Round 2

Repeat Round 1

Some of the team made it to the second round complaining about the burpee count. Farthest team made it to Ski Abs. Great work men!

TClap |
0

Running after late night is bad

Leave a comment

We ran, some ran 6 miles, some ran more, some ran less, but we all got it done.

Word of advice- don’t agree to Q the morning after a wine tasting event.

TClap |
0

Leg Day

Leave a comment

This morning we honored PFC Estopinal
Read about PFC (below), then Disclaimer was given and we got to work.

Warm up with SSH, imperial walkers, some moseying around the parking lot then over to the field.

2 laps around the track (OYO)
15 hello Dollie’s IC
20 low slow squats IC
10 Freddie Mercury’s IC
Rinse & repeat

Moseyed over toward baseball fields
2 burpees
15 Bulgarian split squats (each leg)
20 flutters (4 count)
10 reverse lunges (each leg)
Rinse & repeat

Still had some time so headed over to the hill by the JROTC to do some 11s
Top of the hill did LBCs and one legged squats (each leg).
Got about halfway through then jail break to COT.

The theme was remembering the day PFC gave his life serving his country 2-15-2010

Announcements, then Prayers and praises.

Private First Class(PFC) Jason “JJ” Hill Estopinal
Raised in Dallas Georgia, Graduated HS in 2007.  Joined the Marine Corps in Jan 2009.   Was assigned to 2nd Battalion, 2nd Marines Golf Company as an infantry rifleman and was deployed to Afghanistan by October 2009.   In Afghanistan he served in Golf Co 3rd platoon, 4th squad and was the squads radio operator. Carrying the radio meant more weight, more work,  and more knowledge of how the system operated.   It wasn’t an easy job, and he did every bit of it with pride and dedication.   Constantly trying to improve and learn as much as he could.   We called him “Ears” because of his obvious massive ears but also because he was the squads “Ears”.   He was a quiet, shy guy but humble and very hard working and always had an ear to ear smile.  
February 15th 2010 we started a large scale house clearing mission that was going to take a few days, but half way through the first day, he would step on and IED and was killed.   He served for just over a year before he was killed.  (he was 21).

TClap |
0

Avoid failure by standing firm and leading

Leave a comment

WARMUP: mosey with some stops at SIM and others
THE THANG:
7’s on the apartment complex entrance with little hill
Some wall work
Backyard sprints where winner was the winner….period
MARY:
We did all of them cyclops
ANNOUNCEMENTS:
Read newsletter
COT:
Praying for marriages kids health and safety

TClap |
0

Extra Thanksgiving Pounds

Leave a comment

See the route posted in the comments below- 2 loops completed for almost 3.5 miles total. Majority of pax were given 2lb weights to hold in each hand. At each point of the “T”, pax completed 15 SSHs, 10 lunges (single count), and 5 burpees – all exercises completed whilst holding aforementioned weights. 10-12 sets completed.

TClap |
0

South of The Fort

Leave a comment

WARMUP: mosey to Harris Street Park – MNC, merkins, imperial walker
bear crawl length of bb court and lunge walk back. 2x
THE THANG:
half the group did merkins while half ran a lap around the park
half the group did LBCs while half the group ran a lap around the park
Group ran ran a trail from Harrris Street Park to Creekside Drive ran up and down Hampton Hill 3x doing Burpees at the top 15-10-5
Group ran from Creekside to Fort Mill HS pull up bars

5 pulls ups heels to heaven 2x
10 knees to nipples and derkins 2x

ran from Fort Mill HS to WEP trail head at Harris Street Park.

Stopped and stretched and continued running on trailhead to WEP

Grinder closed us out with a round of Airborn’s hip exercise
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

TClap |
0

Friday the 20th at the Stockade – clever title absent

Leave a comment

WARMUP: Short “mozyroo” from the AO to the front of Harris Teeter.  YHC has been nursing a bum calf so no SSH were to be had.  We proceeded with  Carolina Dry Docks, Low Slow Squats, American Hammers, Mountain Climbers and Moroccan Night Clubs.
THE THANG:  Another short mozy to the side of HT.  At HT we did a group wall sit with the first Pax giving us a 10 count.  We then crossed the alley and did 5 merkins as a group.  When back to the HT wall we swapped out wall sits for planks.  Rinse and repeat with ongoing 10 counts and merkins (regular, hand release, Diamond, wide arm) alternating wall sits and planks.  After finishing these we did a lap around the oil change place with a brief stop for dips using the wall.  
 Back to HT for the same series but we swapped out merkins for 3 burpees.  Burpees included regular, Superman, Kraken and 8 count.  Repeat the lap (with dips) and back to HT.  Last series we swapped out burpees for 5 big boy sit-ups.
 Mozy to the fountain at the bottom of the hill by the fire dept.  There we did a plank clock with Carolina Dry Docks.  We started at 1:00 and did one CDD.  Plank walk to 2:00 for two CDDs.  Kept going until we did a full fountain lap and 78 total CDDs.
 Briefest mozy ever to the start of the row of arborvitae trees at the entrance to the apartment complex.  Starting with the first arborvitae we did two burpees and lunge walked the row, where at alternating trees, we did two burpees.  48 burpees later we were done.  Running a bit short on time we jogged our way back down the row and did two burpees at every third one.
  Mozy back to COT with one minute to spare.  One minute of full body destroyers ensued and we were all happy.
MARY:  she stayed home
ANNOUNCEMENTS:  D2D fund raisers
COT: Family health, marriages, 2.0s

TClap |
0

In Honor Of September, 11, 2001

Leave a comment

WARMUP: All PAX but Shield dropped in the plank with their ears wide open to listen to our brother Shield share his experience as an NYPD officer on 9/11/2001. This included the names of a few of Shield’s fallen brothers. Some of us have been fortunate enough to hear him talk about that day but every time I hear it, I take away something new. This morning was no different.
Following the plank, we mentioned a few numbers of significance for the PAX to think about:
9 & 11: This was obvious
22: Years since that day 22yrs ago
100: The number of days Ground Zero in NY smoldered
ALL PAX 100 Side Straddle Hops (50 in cadence) & 22 Burpees

THE THANG: Grab your bell and meet over by Clickbait’s trailer where we had more gear. Everyone has a weight of some kind for the following 9 exercises:
11x Kettle Bell Swings
11x Thrusters
11x Goblet Squats
11x Bent Over Rows
11x Overhead Tricep Extensions
11x Big Boy Sit-ups w/ Weight
11x Bicep Curls
11x Standing Lunges
11x Overhead Press

We went through these 9 exercises one more time and occasionally modified the cadence.

In groups of 4, we all got to experience the 200lb sand bags for 4 reps, taking the bag from the hips, to the shoulders, to an overhead position, back to the shoulders and finally, back to the hips. If we weren’t on the 200lb sand bag, we did the same evolution with our own coupon.

Then, back to 22 Side Straddle Hops & 11 Burpees.

MARY: Throughout
ANNOUNCEMENTS: Lots in the newsletter & THE BLOOD DRIVE
COT: Indeed

TClap |
0