Tag: brianjohanson

I like big bells and I cannot lie

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WARMUP: quick warmup
THE THANG:
Mosey to other parking lot

3 laps- 10 or 20 reps depending on if it’s single or double-handed

First lap-Overhead carry

1st corner- Cleans
2nd – Skull crushers
3rd- Squat thrusters
4th- Halos (both directions)

2nd lap-MOT- Farmer carry

1st- Bent over rows
2nd- Curls
3rd – Tricep extensions
4th- Swings

3rd lap- MOT- Bear Crawl Drags

1st – pull throughs
2nd -Flutter press
3rd -Overhead press
4th- ran out of time

MARY: no time
ANNOUNCEMENTS: bethel, lots of Saturday events
COT:
Yes

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Golf training & conditioning

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WARMUP: mosey, static stretching, cherry pickers, SSH, merkins, plank
THE THANG: Dora partner board of pain
100 each:
Man makers, OH Press, Merkins, Big Boy SU, KB Swings
MARY: n/a
ANNOUNCEMENTS: Q vs Q Finals/ Rock vs Fort, 2nd annual HIM Camp, Jaeger CSAUP

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Groin Stretch

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WARMUP: mosey to bank parking lot for SSH, WindMill, Peach Pickers, Imperial Walkers, groin stretch in cadence.
THE THANG: Mosey to 1st Baptist for Dora
– 100 Merkens mode of transportation bear crawl.
– 150 Big Boys mode of transportation bear crawl
Mosey to Monroe St Hills for Pendulum
– 10 burpees at top
– 20 LBCs at bottom
– 10 squats at top.
– Times and repeat
MARY: box cutters till 6
ANNOUNCEMENTS: bethel, canolli run, Rock Hill Anniversary, HIM Camp.
COT: what happens in COT stays in COT

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Wet at WEP

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Wet morning, light rain, but it did not stop eight studs from coming out to the park and putting some work in. Warm ups in the parking lot. Next we traveled around the park stopping at each swing for 10 reps of merkins, squats, and LBCs.
We traveled up to the top parking lot, avoiding the divots and puddles. Shoulder shuffle on the sidewalk between the parking islands with 2 CCDs at every parking stripe. We ran it backwards to keep both shoulders in line.
Next, a lap around the park to the shovel flag. We used two sandbags alternating carrying them with the others performed an exercise.
Great job men.

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Angel is a Centerfold

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WARMUP: mosey for a bit throughout the vast parking lot, then we did a warmup in front of the theatre. All the usuals plus some plank/core work
THE THANG: a Dora with 100 dirkins, 100 LBC, 150 step ups, partner 2 runs to farthest light pole and back, we then did a parking lot routine involving 2 alternating exercises at light poles as we traverse the lot, finally we did a nasty Jack Webb with big boys, American hammers and always 2 merkins. Almost finished then ran back to COT to finish up
MARY: finished up Jack Webb, got to 10 big boys and 40 hammers
ANNOUNCEMENTS: Waxhaw Trail Fest, Goose Qing in Mint Hill
COT:

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What’s in a Name?

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WARMUP: Mosey to Springs Global business parking lot next to WEP, SSH, deep stretches, downward digs, honeymooners.
THE THANG: Mosey to Fort Mill Pharmacy parking lot. Partner up, 100 push-ups, 200 lunges, 300 LBCs in rotating fashion. Mosey back to WEP. Each swing around the park was a designated pain station complete with F3 cards. Getting to know the origin of the Pax’ nicknames was worth the pain!
MARY:
ANNOUNCEMENTS: upcoming Blood drive, Olaf’s open invite to serve the community.
COT: Prayers for Clickbait’s recuperation, Portal’s move & new employment, Culture Club’s daughter & newborn grandchild

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Hangin’, Bangin’ & Running

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WARMUP: Mosey to the 50yd line, arm circles, MNC, downward dog, honeymooners.
THE THANG: Partner Up at 50yd line. Run to the end zone while partner pushes them out:

100 Kettlebell Merkins
RUN
200 American Hammers
RUN
300 Kettlebell Lunges
RUN

RINSE N REPEAT

100/200 Lat Rows / Tricep Extension
RUN
300 Kettlebell LBCs
RUN
400 Goblet Squats
RUN

Last set was reduced for sake of time although all Pax were hitting hard!

MARY:
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for sick family members, students.

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The Carpenter

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*WARMUP:*  side straddle hop, merkin
*THE THANG:* Kettle Bell one arm swing with three second pause overhead 10rep per arm double arm overhead with 3 second pause 15rep 20 swing and catch in opposite hand Sumo Squat 25 between each set run 75 yards do 10 hand release merkins then run back second set was one arm snatch overhead 10 reps bent over one arm row 15 swing catch 20 last set is rinse and repeat of first one

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The Carpenter

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*WARMUP:*  side straddle hop, merkin
*THE THANG:* Kettle Bell one arm swing with three second pause overhead 10rep per arm double arm overhead with 3 second pause 15rep 20 swing and catch in opposite hand Sumo Squat 25 between each set run 75 yards do 10 hand release merkins then run back second set was one arm snatch overhead 10 reps bent over one arm row 15 swing catch 20 last set is rinse and repeat of first one

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