Tag: Casey Kasem

Short Attention Span Theater

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WARMUP: Yea, that’s a good thing to do. We ran a bit first then:
SSH, IW, HW, Parker Peter, Yoga, Peter Parker, Yoga, Mountain Climber, Yoga
THE THANG:
Island Hopping – all in cadence
– 5 burpees
– 10 merkins (down 1 cadence)
– 15 squats (down 1 cadence)
– 10 flutters
– 5 burpees
Then travel to the next island. Mode of transport: bear crawl, lunge walk, one burpee broad jump in there, crawl bear. Wasn’t counting how many islands we hit, but we went to the end.

Mosey back picking up the 6 at turns. Lots more traffic at 0650 compared with 0550. The PAX let me know I was reckless and dangerous while crossing the street. Feedback taken!!

MARY: Some hip flexibility
ANNOUNCEMENTS:
7/3 Bethel service date
7/4 Convergence @ FMHS @ 0630 enter from HWY 21
7/22 Sweaty Barry

COT: was held

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Burpees in the Gloom: Because Therapy is Expensive

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YHC Arrived 15 minutes early. Stretched in the stillness. As the PAX rolled in, we opened with this thought:

Opening Message:

““We showed up before the sun—when it’s quiet, still, and easy to stay hidden. But it’s in the dark where integrity is tested. In life, leadership, and faith, it’s not about how loud we are in the light, but how consistent we are in the dark.””
Warm-Up:
– 20 Imperial Walkers (IC)
– 10 Hillbilly Walkers (IC)
– Deep Stretch: Wide leg, center, right leg, left leg

The Thang:
Mosey to Harris Street Park
Along the path, we stopped at 4 points—each time completing:
– 2 Burpees OYO with a reflective question:

1. Who are you when the world’s not looking?
2. What habits are you building in the unseen hours?
3. Is your character the same at home, at work, and in the gloom?
4. What dark corners still need light in your life?
—
At Harris Street Park Basketball Court
Escalating Suicides:
– Run suicides. After each round, add reps

– 15 Carolina Dry Docks
– 20 Wide-Arm Merkins
– 25 Squats
– 30 LBCs
—
Mosey up Harris Street to the Church
– At each power pole: 3 Triad Burpees (Wide, Regular, Diamond)
– At each street sign: 15 Big Boy Sit-Ups
– Modified to 2 Triads, then 1 Burpee + 10 BBSUs due to time constraints
—
Mosey Back to COT
Slowed the pace for final thought:
““Nothing is hidden that will not be made manifest, nor is anything secret that will not be known and come to light.” – Luke 8:17 (ESV)”
Jailbreak to COT
Minute Man smoked it, proving 52 looks strong when you own the dark.

COT:

““As the sun rises today, ask yourself—what part of your life do I need to start owning better in the dark, so I’m stronger in the light?””
We closed with praises and prayer—each man shared one thing they’re bringing from the shadows into the light.

Honor to lead.
– Cornerstone

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Looked good on Paper-Too Many Burpees (sorry @slapshot)

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WARMUP: mosey tube behind epic chophouse for a COP. Included SSH‘s, mountain, climbers, imperial walkers, squats, and finished with five Burpee‘s OYO.
THE THANG: head behind Panera for a starfish WO. Three Burpee’s every time you return to the middle and the exercises were Freddie Mercury‘s, squats, flying squirrels and Merkins. Then head behind the Swim place for Tote The Rock”-one pack carries a Cindy for about 50 yards while the rest do the exercise specified on the block. 10 rounds, 10 different exercises and we started with Kraken Burpee’s. ouch. Head back to the amphitheater for a round of Jack Webb crowdpleaser.
MARY: Mary showed for the last 3 minutes
ANNOUNCEMENTS: Prayers for our country, continued healing for Luka & Matteo, praises for some things going well in our lives.
COT:
Shortest of all Sales.

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Huey, Dewy and Sweaty

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WARMUP: Cyclops kindly warmed up the Pax as YHC was coming in hot after doubling down
THE THANG: Moseyed to the field next to the park, laid out the Starfish workout, the 5 arms were counts of 15 each and they were: Swing Crunches, BBSU, Singlet Merkin (crowd favorite), Squats (real ones not Twerks) and flutters, count one leg. Each time we can back to the center of the Starfish it was 3 Burpees, rinse and repeat 3X (Total of 45 reps of each exercise). We then moseyed to the parking lot, bottom of the hill we did a decelerator, 3 exercises, started at reps of 25 then 15 and 5, exercises were LBC, Merkins and Seal Jacks. Between each set run to the top of the hill, jump and smack the stop sign (Minute Man didn’t have to jump!)

Per Lamar Jackson on your excuses: “No one cares, work harder!”

MARY: Couple of minutes to dedicate to Mary
ANNOUNCEMENTS: Bethel, 7/4, Sweaty Berry, Trout to Trout, Bourbon tasting and even a rumor of a Christmas party.
COT: Always

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Dawn Patrol Leg Day

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WARMUP:
Mosey to parking lot by Police Station
SSH
Windmill
Low slow squats
Broga
Toe touches while holding plank
5 merkins

THE THANG:
Moved over to the paved path where we did 4 corners

20 of each, one exercise each corner
Merkins, squats, LBCs, donkey kicks

After round 1 we continued for two more exercises of CDD and calf raises so that we could get closer to the next stop.

Mosey to FM Church of Nazarene
Worked on the stairs for a bit
Each foot each step
Normal
Skip a step
Skip two steps
Bunny hop
Step then squat

Moved over to parking lot where we lunge walked between parking spaces and added a merkin at each line up to 8

Reverse that with CDD and reverse lunge walk

Quick run back to COT where I encouraged Pax to pick their pace, but do not stop.

Airborne hip exercises to finish.
MARY:
ANNOUNCEMENTS:
COT:

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10×10 in Kingsley

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WARMUP:
5x SSH
Butt Kickers
High Knees
Shuffle left/right

THE THANG:
10 exercises, 10 reps each (4 count, so technically 20 – yes The Pirate). Pax do first exercise then run loop (upstairs, with a burpee, then back). Round 2, do first and second exercise, then run. Round 3, do first, second and third, then run. Exercises listed below.

10 Mountain Climbers
10 Squats
10 Shoulder taps
10 Seal Jacks
10 Hello Dollys
10 Plank Jacks
10 Bomb Jacks
10 Merkins
10 LBCs
10 Burpees

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Ok it’s 061……what??!?

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WARMUP: mosey to the upper lot for windmills. I/C, burpees, imperial walkers I/C, burpees, Hillbilly walkers I/C, burpees, Moroccan night clubs I/C, burpees, Seal jacks I/C, burpee

Mosey to the Pike Electric lot

THE THANG: Rugby sprints and swings
Part 1 – rugby sprints

6 rounds – an exercise called in cadence, then a sprint to the middle pole, then a cool
Down jog (soft j) to the far pole
Round 1 – Merkins
Round 2 – Low slow squats
Round 3 – Diamond merkins
Round 4 – Monkey humpers
Round 5 – Lunges
Round 6 – sumo squats

Mosey to WEP swings

At each swing, 5 reps of an exercise, 10 reps of an exercise and 15 reps of an exercise. PAX made all the way around the park.

Total number of swings: ALL OF THEM

Total number of Reps: ALL OF THEM

Even squeezed in a stop at the statue of a historic fort mill figure. It may or may not have been from Spitz’s original home. PAX did monkey humpers facing East.

Mosey to COT

MARY: She wasn’t there. Open to all men.
ANNOUNCEMENTS: You bet.
COT: Remains the 5th core principle as disclaimed at 0615.

YHC was a bit off from the later start time but good to have some built in “disruption” on occasion to build our durability.

The message left with the PAX with was:
The best fruits of this life are an unstained character and acts for the common good. As leaders, what are we doing to cultivate the former and initiate the latter?

Thanks for the call <@U78QN5XU5> . :eye:

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Return of the buckets

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Six young men enjoyed running thru Kingsley this morning, picking exercises out of three different buckets spread out around the campus. The required number of burpees was achieved and there was little complaining.

Prayers for graduates, travel for families coming to town, C Kasum is moving a kid to Pensacola. Big weekend.

Don’t forget about the lawn mowing at the Care Center and Thursday night Bethel Shelter meal is coming up.

Aye

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4 corners

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WARMUP: ran the loop pearls on a string style with SSHs and squats
THE THANG: Four corners. We ran to the Sunbelt parking lot. The four corners were mountain climbers, Carolina Dry Docks, squats and merkins. We did an accumulator 5, 10, 15 reps then ramped back down 10, 5. Ran back to amphitheater and stretched for last 5 minutes.
MARY: not this time
ANNOUNCEMENTS: Cannoli Run, Street sweep(meet at Harris Street Park), Fort Mill care center needs volunteers for yard work.
COT: Spring, graduates, family trips

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