We set our bells down around 8 exercises written on orange colored construction paper and the pax rotated clockwise while leaving their bell with said exercise—we did max outs and experience different weights.
Solo brought out an FNG so little longer than normal disclaimer. Mosey around outside loop. Stop at first corner for SSHs, Slow Squats, and Windmills. Mosey to next corner for Merkins, Peter Parkers, and Parker Peters. Mosey back to cars to pick up sandbags and move to school entrance.
Sandman WOD. 20 bent over rows, 10 thrusters, then front carry bag about 100M. Repeat this 6 times. Not sure why, but the front carries are the worst. After everyone completed we took a mosey on the inner loop to give our arms a rest.
Back to bags for Lucky 7s. 7 rounds of 7 cleans, 7 front squats, and 7 jump over burpees. Bubba Gump is allergic to burpees so I think he just did merkins as well as curls b/c he does what he wants. Everyone was pretty gassed after round 4 so we stopped and explained the 5 core principals to the FNG. Then pushed hard to complete one more round. Time was almost up so back to COT for a few ab exercises.
Welcome FNG Rutabaga (think Jamie Oliver). And big congrats to Flounder and his M for 44th wedding anniversary. It seemed appropriate for Flounder to take us out which he graciously did. Thanks Maximus for the opportunity!
WARMUP: Mosey big lap, then some stuff
THE THANG: Pillars O’ Pain Accumulator. Cones with exercises, then run a lap. Odd cones = Big lap. Even cones = Small lap. Accumulate. Cones:
1) 10 Burpees
2) 20 Squats
3) 15 Merkins
4) 15 Lunges each leg
5) 20 Carolina Dry docks
6) 15 Jump Squats
7) 15 Mike Tyson Merkins
8) 20 4-count Plank Jacks
9) 20 Burpees
MARY: No time
ANNOUNCEMENTS: Convergence this Saturday for Kenya. See Solo for opportunity coming to help at risk women in Rock Hill – Jumping Rope for hours it what it sounds like – Maximus and FishSticks excited to chant rymes and songs while jumping rope.
COT: Praise for men risking rejection and asking Kotters to come back out. Prayers to love our wives/M’s.
WARMUP: “long mosey” not to be confused with “medium” or “short”. around parking lot to the top of driveway. Windmills, produce pickers, Moroccan Night Club, Peter Parker, Down/Up dogs, Seal Jacks
THE THANG: Mosey “Medium” to back of school. Merkin Ladder: start at one curb….bear crawl across….other curb. start with 1 merkin and work up to 10 merkins. | Freddy Mercury ladder. 20 Freddie….NUR….18 Freddie….NUR…..down to 10. | Jack Webs | Mosey to front of school. Lunge 2 columns and 5 Burpees…..repeat 5 times.
MARY: Windmills
ANNOUNCEMENTS: Murph
COT: Prayers or marriages, healing, teachers/students
WARMUP: dynamic warm-up—-knee to chest; heel to butt, heel to hip, side lunge walk, lunge and overhead reach, inch worms
mobility warm up— seated internal/external hip rotations; back rolls to reach forwards; 1/2 kneel spinal rotations against wall
plank warm up— upward<>downward dog, peter parker x6, upward<>downward dog, parker peter x6, upward<>downward dog, plank jacks x6, upward<>downward dog, shoulder taps x6, upward<>downward dog, merkins x6, upward<>downward dog
THE THANG: recommended sandbag weight of 40-60lbs
thruster x30″, row x30″, Lunge x30″, curls x30″, manmakers x30″, big boys x30″, REST 90″ — REPEAT x4
Partner up: partner 1 sandbag overshoulder toss x30″, partner 2 SSH x30″— rinse and repeat x2
MARY: BROGA!upward<>downward dog, warriors 1, 2, & 3 and some other wonderful poses that we all need more of
ANNOUNCEMENTS: Read your newsletter.
COT: Marriages, Walker, Drop Thrill, Vuvu’s Son- Luka
I cannot find my weinke from this one but posting this for PAX credit.
WARMUP: SSH, Windmills, Morrocon NC, Hillbilly Walkers, Calf Raises, and Cherry Pickers
THE THANG: Part 1: 5-10-15-20 Reps of KB Deadlift, KB Goblet Squats, KB Reverse Lunge, and KB Thrusters; After each round, farmer’s carry. Part 2: Deck of Cards as Spades ♤= KB Swings, Heart ♥ = KB Bent-Over Rows, Diamond 🔹 = KB Floor Chest Press, Clubs ♧ = KB Overhead Press, and Jokers 🃏 = (10) MAN Makers; After every 5 cards drawn, mosey to first speed bump and back.
MARY: KB American Hammers and KB Flutters
ANNOUNCEMENTS: Read the newsletter
COT: Prayers and Praises
WARMUP:
Yes, we did that. Solid mosey for a while. Plank/yoga for the 6. Then the “Cha Ching” warmup, 5 minutes with 35 SSH and 8 burpees each minute. Followed by, IW, HW, Squats
THE THANG 1:
mosey to picnic tables
11 merkins, 10 diamond merkins, 9 merkins, 8 diamond merkins, 7 merkins, 6 diamond merkins, 5 merkins (then YHC had to tap out….if you can’t do it, don’t Q it. Attempting the remaining 10 merkins could have resulted in a face plant)
Bulgarian Split Squats 10
Low Slow Squats 10
Bulgarian Split Squats 10
Jump Squats 10
Bulgarian Split Squats 10
Alternating Lunges 10 (each leg)
Pistol Squats (just 2)
THE THANG 2:
Bearpees:
Jack Webb w/ 4 count bear crawl and 1 burpee, 8/2, etc.
When we got to 7 burpees we did them in cadence.
When we got to 10 burpees we modified to an 8-count burpee with a plank jack before the merkin.
MARY:
Flutters in cadence to 35
QL stretch
Seated forward bend
Pigeon Lunge
Wide angle forward bend
ANNOUNCEMENTS: the Jaeger is coming 3/11
All told we only covered a mile in distance today. YHC hopes the PAX still got their money’s worth of out this free workout, open to all men, held outdoors, peer led with no assumption of expertise, that ended in a COT.
COT:
Shot for the Prayer of St. Francis, but didn’t quite have the thing memorized. Memorize is my word of the year, I’m working on it.
Lord, make me an instrument of Your peace;
Where there is hatred, let me sow love;
Where there is injury, pardon;
Where there is doubt, faith;
Where there is despair, hope;
Where there is darkness, light;
And where there is sadness, joy.
O Divine Master,
Grant that I may not so much seek
To be consoled as to console;
To be understood, as to understand;
To be loved, as to love;
For it is in giving that we receive,
It is in pardoning that we are pardoned,
And it is in dying that we are born to Eternal Life.
Amen.
An honor to lead such a solid crew.
2 rounds (3 laps each round) of 4 corners around the soccer field (~1/3 mile)
1st Rd: 20yd Bear Crawl, Squats, Merkins, Flutters
2nd Rd: 20yd Burpee Broad Jumps, Bob Hurleys, Carolina Dry Dox, American Hammers
2+ miles, some exercises, and fun had by all.
WARMUP:
We stretched a bit, some windmills, light jogging, tappy-taps, some SSH, you get the idea…
THE THANG:
Sandbags required. YHC had and recommended a 60lb, but no one was weighing anything…
– First it was a long, bagless loop around the parking lot/car loop with some stops to do things like Merkins, squats, and the like.
– Then we grabbed our sandbags and partnered up for a little catch me if you can from the flag to the top of Hubert Graham — 5 burpees while your partner farmer carried your bags, catch and switch
– At every manhole cover on the way down the hill (for 7 covers), do 5 manmakers
– On the way back up the hill, do 20 flutters (2-count) with press at each manhole cover
– Next round, 3 curls on the way down and up
– REPEAT as time allows… time didn’t allow…
– Back to flag for cool-down and Mary
MARY: No Chicks Allowed.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle