Tag: Boz

Doracide at the Abyss

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Gave the disclaimer then started with a much needed warm up.

3 sets of Downward dog and honey mooner

10 SSH

10 Moroccan night clubs

10 Low slow squats

After the warm up, led the group in a partial mosey around school 

For the main event I let the Pax know my MO for Qs is Dora.  To mix things up I planned a nice long Doracide for this beautiful morning.  It consisted of:

Partnering up (group of 2 and 3) and while the first partner ran suicides of 250’ with 1 burpe, 500’ with 2 burpees and 750’ with 3 burpees; the other partner worked to knock out the :

100 lunges (each leg)

200 Carolina dry docks

300 Bobby Hurlys

400 hello dollies

After we finished this terribleness we didn’t have much time left so I had the pax get in a line in plank position. 1 by 1 we crab walked about 100’, then the next pax went and stayed in plank until the 6 was in.  Finally we moseyed back to COT.

Announcements: reminder of upcoming events (dam to damn bar, Lake Wylie convergence)

Closed with a prayer and we were out!

Thanks for the opportunity to lead!

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Golden Corral 1.12.21

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Nine men showed up on a cold, rainy morning at the old Corral.  After the disclaimer, I told the Pax we would be running most of the time in order to keep warm.

Here is what we did this am:

  • Mosey to the front of O’Reilly – 10 SSHs
  • Run to the back of Express Lube – 10 Step-ups, 10 derkins
  • Run to HT side wall – Wall sits w/calf raises
  • Run to back of HT – Lunge walk between light poles, 20 squats
  • Run to traffic circle near Apts –  Partner exercises (2 rounds)
        • Partner 1 ran up to the cell tower, 10 bomb jacks, and ran back to Partner 2
        • Partner 2 did 5 burpees, 10 hand release merkins, and 10 diamond merkins
  • Run to the water fountain on the opposite side of the Apt complex – 10 dips, 10 erkins (3 sets)
  • Nur up the hill to the first light pole, run up to the Fire station parking lot-  Cadence abs work: LBCs, Flutters, and Hello Dollies
  • Run to KrK parking lot – Plank taps in cadence
  • Back down the hill (run) to the fire station – 20 squats
  • Back to the water fountain – Bear crawl around the fountain
  • Mosey back to HT side wall –  Wall sits, Balls to the wall, Balls to the wall w/ shoulder tap, and Balls to the wall w/hip tap.
  • Back to COT

We cover two hilly miles with alot of shoulder work and great job everyone!

 

 

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Bodywash cleanup at Footloose

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Started off with a disclaimer, then Twister headed off on a solo run to avoid the pain that was about to descend.  Began with a Mosey around the parking lot stopping at corners to warm up with:

21 SSH 

10 Imperial Walkers

10 Burpees (OYO)

10 Peter Parkers

Moseyed over to the Fort Mill Church of God Activity Center Parking lot.

We started with a backwards partner Dora

300 merkins, 200 squats, 100 LBC

While one PAX was doing exercises the other had to Sprint from activity center across lot and nur run back

After that was done we Moseyed back up to the Church of God entrance (across the street from COT) to circle at church.

Took a minute to share some stuff going on in my home with fear that has popped up and how God has answered that in a neat way – it was a nice break to catch our breath as well!

The Wienke called for 21’s, but due to time I knew it needed to be cut short so we tried for 15’s with lunges then dips at the top of stairs (waited on the 6 to go to the next exercise).  We got about 3/4’s of the way through – my time estimation was still off.

At 6 we headed back to COT.  Announcements: read your newsletter

Prayers: generally families and those who are struggling with things during this time.

Thanks to Boss Hogg for the opportunity to lead this awesome group of HIM

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Laces IN 12.03.20

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It was a cold morning, a bit warmer than yesterday but not much.  Ten men braved the cold weather most bundled up in their winter gear.  After the disclaimer, we made our way over to the band parking lot.

We began warm-ups with a different twist.  Cadence exercises (SSHs, Imperial Walkers, Windmills, Plank Stretches) in the end zone, jog to the other end zone for the next exercise.  Next, we did a series of exercises at each 10 yard mark between the end zones.

Movement                                            Exercise

Lunge walk                                         Squat (10)

Bear Crawl                                          Merkin (5)

             Crab Walk                                           LBCs (10)

NUR (Run Backwards)                   Flutters (10)

Backwards Bear Crawl                  Carolina Dry Docks (5)

 

After we completed the main event, I had a little fun with the Pax asking a few of them to guess a number between 1 – 10.  A wrong guess, required burpees.  Similar to the Casino that Clark and Cousin Eddie went to in Vegas Vacation, there was no right answer.  We ended up with 20 burpees.

We headed back to COT, sprinting between the light poles in the main parking lot.

Great job..I appreciate the crowd on a cold morning.

 

 

 

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Know before you show…

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Tuesday’s are a treat here in The Fort so why should Tuesday, November 24 be any different? In an effort to ensure the PAX got their money’s worth, I decided to post the Weinke on Slack ahead of time. This gave them the choice of whether or not they wanted to make a run at it. That said, 14 PAX joined me at the Colosseum to give it a run.

Warm-up run around the drop off lanes for both schools, taking us back to the basketball hoops.
50ea I/C: SSH, Merkins (harder to actually do this than write this), Flutters

Line it up for sprints down/back: 50%, 75%, AYG

Mosey to the 1/2 wall: 25 Muscle Ups, 25 Mike Tysons, 15 get over the wall

Mosey to the back bus road. Nur up the road to the top. Run down but stop at each light pole for 10 Hand-Release Merkins, 20 Jump Squats, 30 Freddy Mercury’s (count how you wish since I tend to change my mind)

More was on the Weinke so it’ll have to wait for another day.

Loads of prayer requests and praises to be grateful for. Safe travels and for those not traveling, see you at the Convergence, Thursday at the Ranch.

Maximus

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