Tag: Brawny

Chance of Rain

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WARMUP: IW, HW, Merkins, MC, MNC,
THE THANG:
Thing #1
400M Run
21 Burpees
21 Heels to Heaven
21 Squats

400M Run
15 Burpees
15 Heels to Heaven
15 Squats

400M Run
9 Burpees
9 Heels to Heaven
9 Squats

Thing #2

15 Burpees
15 LBCs
15 Squats
Run 200 meters
15 Burpees
15 LBCs
15 Squats
Run 200 meters

10 Burpees
10 LBCs
10 Squats
Run 200 meters
10 Burpees
10 LBCs
10 Squats
Run 200 meters

5 Burpees
5 LBCs
5 Squats
Run 200 meters
5 Burpees
5 LBCs
5 Squats
Run 200 meters
MARY: No Time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Variety is the spice of life

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Warmup
– Moroccan Night Club
– Windmill
– Cheery Pickers
– Imperial Walker
Wind sprints with pain stations. -> run with your sand bag
– Three different cones to run to.
– Round 1
– Each cone 5 side straddle hop
– Each time you return to the base line Man Makers x 5
– Round 2
– Each cone 5 side American Hammers
– Each time you return to the base line Overhead throws x 5
– Round 3
– Each cone 5 side Shoulder Taps
– Each time you return to the base line Overhead Press x 5
Catch me if you can
– Partner up
– 1st person starts running with sandbag
– 2nd person does man makers x2 and then runs to catchup.
– Do one loop around the carline parking lot
Mosey to the parking lot
– Pain stations -> 45 sec exercise with 15 second rest -> two complete circuits
– Man Makers
– Overhead throws
– Overhead Press
– Bent over rows
– Flutter kicks with sandbag
– Squats with sandbag
– Curls
– Leg lifts
– Lunges
– Pecker Pointers.

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Together we accelerate

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YHC was asked by Halfback to join the Pax at Coliseum to discuss Shieldlock and the importance of locking up with another man or men to grow together towards acceleration.

Weather was warm but less humid than normal in August.

WARMUP:

Circle around the school
SSH x 20
Abe Vigodas x 10
IW x 15
Mtn x 15
Merkins x 10

Wind sprints alone
Wind sprints arm and arm with a partner

Mosey to the back lot
THE THANG:

Partner Up for Dora
Flying Squirrels x 50
Big boys x 100
Monkey Humpers x 150

Seal Team sit ups x 10

Partner Derkins x 10
Partner Dips x 10
Rinse and Repeat 3 times

Seal Team sit ups x 10

Hold plank while each runner sprints 50 yards

Mosey back to COT
MARY:

LBCs x 10
Wheezy Jefferson x 10
Freddy Mercury x 10

ANNOUNCEMENTS:

Read the newsletter

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SKIP IT TOY

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WARMUP: lol
THE THANG:
Yog to Emory Ln corner for Braden loops. 3 work stations. 15 reps of merkens, big boys and squats. 3.5 miles at least with good total body workout.
MARY: none
ANNOUNCEMENTS: golf, HIM camp
COT: prayers and praises for health, our wife’s and children.

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Lazarus – 8/21/2025

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WARMUP:
– 10 Side Straddle Hops
– 10 Windmills
– Plank to Down Dog, Calf stretch’s to Sunrise

THE THANG:
Mosey to hill on Red Stone behind Biergarten
25 Inchworm/Walkin Merkins
Bear crawl to top of hill
25 Tip-Toe Squats – Mosey down to bottom

Mosey to corner of Red Stone & Opportunity Dr.

Ladder with 5 stops, scale exercises with each stop. WO spots – Corner, First Drive(on R), First Crosswalk, Crimson Ct., End of Circle Exit.

Stop 1 – 5 Burpees

Stop 2 – 5 Burpees + 10 Calf Raises

Stop 3 – 5 Burpees + 10 Calf Raises + 15 Squats

Stop 4 – 5 Burpees + 10 Calf Raises + 15 Squats + 20 Merkins

Stop 5 – 5 Burpees + 10 Calf Raises + 15 Squats + 20 Merkins + 25 Monkey-Humpers

Mosey to Parking Deck, Conquer the PD (Run to top)

REPEAT – Return to End of Circle and descend ladder (I.e. do it all again in reverse order)

Mosey to COT

MARY: Heel’s to Heaven with a lift
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…

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Pendulum 8s

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WARMUP: mosey through the stopping points
THE THANG: Starting at top of Dave Gibson hill on middle school side and running to 160 we did 8s with 7 burpees at the top, 1 navy seal burpee at the bottom, 7 burpees at the top at 160 and 1 navy seal burpee back at the bottom. We reduced distance up Dave Gibson each round and went down to 6-2-6-2 on burpee- navy seal burpee.
MARY: she didn’t show up
ANNOUNCEMENTS: newsletter
COT: yep

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Lifting heavy things

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WARMUP: SSH, Imperial Walkers, MNC, Squats
THE THANG:

Ruck Carry, KB Swings, Squats, KB rows, Ruck merkin

Ruck Cary, Team Dora, 200 KB Thrusters, 200 Curls, 300 deadlift

Ruck Cary, 1 minute of overhead press, 1 minute of goblet squats
MARY: Flutter Press
ANNOUNCEMENTS:
COT:

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Battle at the colosseum

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WARMUP: right to business

THE THANG: 4 events between the two teams.

Worked our way through a journey of exercises that moved your forward, backward, and back to the start.

Followed that up with cinderblocks Dora, we had a relay with cinderblocks, while the other teammates did, LBC, Calf Raises, Flutters, and Merkins.

Move to card sharks, where you went higher or lower than the card and did workouts according to what you drew.

Finally the kettlebell relay, where you did a lap with the KB and stopped for burpees

MARY: cinder block journey where we carried two blocks, took stops to do overhead presses, rows, swings and more

ANNOUNCEMENTS: golf tourney; fort mill care center, him camp

COT: Prayers and praises all around

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Case Keenan and Kel…ley Kapowski

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WARMUP: hops of a side straddle, grass pickers, imperial walkers,

THE THANG:
1 found of beat the deck:

Beat the deck: 9 cards face up and the pax go around guessing higher and lower on any of the cards. You get it right and you do the workout associated. You get it wrong and you do the workout associated and do a lap of different MOT.

Card breakdown:
2 Moroccian night club
3 flutter
4 calf raise
5 hammer
6 shoulder taps
7 big boys
8 Peter Parker
9 burpees
10 Merkin
J cherry picker
Q imperial walker
K LBC
A squat

MOT based on suite
Spade – bear crawl
Club – lunges
Heart – sprint
Diamond – broad jump

Next up was long mosey to the other side of the park and back.

Finished the official F3 deck, we played war with Brawny as the house.

This included, dips, bomber jacks, flutters, merkins and more

MARY: too much fun in the thang

ANNOUNCEMENTS: HIM camp, red truck, fort mill care center, golf tourney

COT: prayers for health of the families in the pax, college kids, patience in family, and job searches

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Steel City WK#1 EMOM

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WARMUP:
We started with a mosey around the parking lot and circled up for:
• Side Straddle Hops – 20 IC
• Hillbilly Walkers – 10 IC
• Imperial Walkers – 10 IC
• Cherry Pickers – 10 IC

THE THANG:
Each round was (EMOM) Every Minute On the Minute for 5 minutes.
After each round, PAX ran a fast lap in the parking lot.

Round 1
• 5 Squats
• 10 Merkins
• 15 American Hammers (each side)
→ Fast lap

Round 2
• 5 Burpees
• 10 Seal Jacks
• 15 Overhead Press (with weight)
→ Fast lap

Round 3
• 5 Bonnie Blairs (each leg)
• 10 Tricep Extensions (with weight)
• 15 Calf Raises
→ Fast lap

Round 4
• 5 Monkey Humpers
• 10 Diamond Merkins
• 15 Mountain Climbers (each leg)
→ Fast lap

MARY:
(3minutes left at the end)
• 15 Flutter Kicks (IC)
• 15 Hello Dolly (IC)
• 15 LBCs (IC)

ANNOUNCEMENTS:
COT:

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