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An Easter Escaltor With Visting Gods Houses Along The Way

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WARMUP: Run to the top of the hill and perform these in cadence
Imperial walkers
Cherry pickers
Windmills

THE THANG: Run to Fort Mill Church of the Nazarene
2 Burpee Broad Jumps
5 Low Slow Merkins
10 Mike Tysons
15 CDD’s

Run to Fort Mill Church of God
2 Burpee Broad Jumps
5 Slow Merkins
10 Mike Tysons
15 CDD’s
20 squat position Morrocan night clubs

Run to St John’s United Methodist Church
2 Burpee Broad Jumps
5 Slow Merkins
10 Mike Tysons
15 CDD’s
20 squat position Morrocan night clubs
25 LBC

Run to Unity Presbyterian Church
2 Burpee Broad Jumps
5 Slow Merkins
10 Mike Tysons
15 CDD’s
20 squat position Morrocan night clubs
25 LBC
30 monkey humpers

Run to St Paul’s Episcopal Church
2 Burpee Broad Jumps
5 Slow Merkins
10 Mike Tysons
15 CDD’s
20 squat position Morrocan night clubs
25 LBC
30 monkey humpers
35 Calf raises.

ANNOUNCEMENTS: Read your news letter, Waxhaw’s WTF CSAUP, Lake Wyllie’s upcoming Ruck CSAUP

COT: CSPAN Style prayer request.

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Rainmaker, but no Raun

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five men showed up at Varsity for a rainless workout.
We started with a short mosey down to the elementary school for warm-ups (SSHs, Imperial Walkers, Windmills). Next, some dynamic stretching: Knees to chest, lunge walker, jog, butt kickers, reverse lunges.
Next, merkin clock. Plank position, Q called out a time, moved to the hour and performed merkins.
Mosey back to the High School. 7s at the bus line, squats at the bottom, CCDs at the top, and run between stops.
three rounds of dips and derkins, 10 count reps
Back to the shovel flag, run to each light post, perform an exercise. First round – Squats, Second round – LBCs, and Third round – Burpees, all 10 count.
Back to COT.

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Handstands, burpees, and bear crawls oh my!

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WARMUP:
Mozy to the wall
SSH
Low Slow Squat
CDD and chill

THE THANG:
Balls to the wall
It was at this point Sasquatch joined us
10 handstand pushups OYO
People’s chair
10 wall squats
Balls to the wall
10 handstand pushups OYO
20 burpees

mozy to roundabout
bear crawl around roundabout
20 burpees – to control the amount of chatter. There are people sleeping in those apartments ya know.
A2G (deep squat) for the 6

mozy to second roundabout
bear crawl around roundabout. Turns out this one is bigger. Who knew?
Olaf joined the group
20 more burpees to keep em quiet
Plank for the 6

mozy back to first roundabout
crab walk around
Plank for the 6

Mozy back to Red Bowl
3 corners, 10 reps each:
1) Big Boys and 2count Flutters
2) Burpees!!
3) Jump Squats and Bomb Jacks
The pattern was 1, 2, 3, 2, 1, 2, 3, 2, etc.
Funhouse joined us somewhere in here

MARY:
Flutters, Peter Parkers, and LBCs

ANNOUNCEMENTS:
Men’s shelter next week – Battle Bot
Blood Drive – 3D
Cannoli run
New 3rd F on Wednesdays – Kaiser
4/20 Partake – Battle Bot
Download “In Love While Parenting” App. It’s free – Olaf

COT:

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Tabata Beatdown

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WARMUP: Windmill and The Motivator

TABATA: 4 rounds of each
40 sec. Mercs. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Sprints
40 sec. Squats 10 sec. Rest
40 sec. Rowers 10 sec. Rest
2 min High knees and Nur
40 sec. Rear lounge 10 sec. Rest
40 sec. Hello dollys 10 sec. Rest
2 min Bear Crawl and Mosey
40 sec. Mountain climbers 10 sec. Rest
40sec. Leg up downs 10sec. Rest
2 min Monkey humpers and Burpees

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Polygon of Pain

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WARMUP:
– Quick lap around the parking lot
– COP – SSH, Windmill, MNC, Cherry Pickers, Merkin and Plank

THE THANG:
Polygon of Pain – Using the outer perimeter of the parking lot (roughly shaped like a pentagon), complete exercises with ascending reps (5 – 10 – 15 – 20 – 25) at each of the 5 stations…totaling 75 reps on each lap.
– Lap 1: Burpee
– Lap 2: CDD
– Lap 3: Jump Squat
– Lap 4: American Hammer
– Lap 5: Dips
– Lap 6: Overhead Clap
– Lap 7: Lunge
– Lap 8: LBC
– Lap 9: Merkin
– Lap 10: Shoulder Tap
– Lap 11: BBSU
– Lap 12: WAM

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Asphalt Football Field

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Warmed up with mosey, toy soldiers, karaoke, shuffles and high knees.

Went to the asphalt parking lot: every 10 yards we bear crawled to next exercise in cadence. Count of said exercises was ascending from 5 CT to 50ct increasing by 5 every 10 yds.

1/4 mosey followed by 10 burps.

Back to asphalt field and go in reverse.

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C.A.L.M.

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Well, this workout was anything other than
C.A.L.M. for the first 20 minutes. Comments were flying all over the place for my early incoherent 5:15 a.m. speech and demonstrations patterns. Rough start. It never let up after @Fishstix chided me with my beautiful description of Moroccan Night Clubs.
WARMUP: So we warmed up with a few of those and two other exercises.
THE THANG:
3 sections:
1. 15 minute workout with a partner; timer is the one person in the larger group doing 12 manmakers with a 30 lb sandbag
Partner rotate exercises based on timer listed above:
Merkins/Squats
Dips/Reverse Lunges
One arm Shoulder Presses with KB/Squat high jumps
We rotated through about twice.

2. Ab practice time. I will admit there was a lot of chatter in the first 15 minutes, less in the next 6.5 minutes of abs and quite a bit more of groaning and complaining.
1 minutes each:
Figure 8’s
Parker Peters
X-man Crunch
Rest for 30 secs
Starfish Crunch
21 Crunch
Twisted T-planks

3. Broga: 25 minutes with a focus on shoulders

ANNOUNCEMENTS: D2D is tomorrow.
COT: Lots of praises but also some serious prayer requests. Thank you men for sharing!
Thank you for the opportunity @headspin and @bodywash!

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Are we heading back?!?

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WARMUP: just needed to get running, it was colder than the app said
THE THANG: 5.3ish miles at a 10ish pace
MARY: not today
ANNOUNCEMENTS: check your newsletter, there’s a relay race coming up soon, bethel men’s shelter in a bit, splinters got a baseball game option to support his kidney foundation coming up a little further out, and we think there may be a Christmas party way out later in the year
COT: we met up with Shield and Ruby Slippers – they were apparently skipping around the track for an hour.

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Hill repeat Monday

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At 0515, YHC told the PAX there is no warm up we were ready to roll and headed out toward Gold Hill Middle. It was supposed to be a mosey, but was more running.

At the first parking lot we counted off and gave a very bastardized disclaimer- basically modify as necessary and you should read the disclaimer on the website.
From there I explained what the workout was,;
25 merkins at the school, then head up the hill to the bank, do 25 Freddy Mercurys (4 count- like in cadence), then back to school and rinse/repeat until 0600.

Most got in 4-5 rounds and all got in at least 3.5 miles.

COT: lots of announcements and prayers – I was oxygen deprived so I don’t recall them at this point 🤦🏼‍♂️

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