Tag: Casey Kasem

Mixed bag of mixed bag.

Leave a comment

WARMUP: We shared a 40 lb. Sandbag for our travels.

Did some short loops with stops for SSH, Hillbillies, and Mtn Climber (with pause).

THE THANG: 5 Derkin/5 Dip rounds with a plank while 1 pax runs a short amphitheater loop.

Did a “Charge” run, where all pax do exercises and first one finishes runs a half loop. 10 total exercises. Burpees were most popular among the group.

Snuck in a Cindy partner ladder.
Almost made it through 2 rounds.

Hustled back to COT.
MARY: Nah.
ANNOUNCEMENTS: invergence and all others.
COT: We all need COT. All shared something.

TClap |
0

Pardon the Interruption

Leave a comment

WARMUP: Some movements at the green at amphitheatre
THE THANG:
10 burpees, pax run in any direction for 10 secs and return home
10 burpees, repeat run in same direction for 15 secs, return home
10 burpees, run same direction for 20 secs, return home

Starting with youngest pax (Tarzan) each pax took the group to his end point where pax did various exercises

Stop 1 = legs + burpees
Stop 2 = chest+ burpees
Stop 3 = core + burpees
Stop 4 = ground movements+ burpees
Stop 5 = burpees

Return home

Disruption was the theme today where pax didn’t know where we were going , what exercises we were doing, what reps we were counting. There were odd numbers and interrupted sequences and patterns.

We’re human, we want patterns, we want control. Sometimes life just won’t cooperate with our desires or minds. Today was proe for those times.

Thanks for the push and the perseverance. Great job, brothers!

MARY: included in the Thang
ANNOUNCEMENTS: HIM Camp, bethel, shovel Flag handoff Tue
COT: yes, as always

TClap |
0

5 course meal with coupon for extra value

Leave a comment

WARMUP:
Dora on parking lot hill – Hors d’ouvres
Run up hill and back while partner does:
1. Side Straddle Hops
2. Hillbilly Walkers
3. Moroccan Night Clubs
4. Windmills

THE THANG:
Mosey to hill in far corner of park near swinging bench.
Dora on grassy hill – Soup
Walk down hill with coupon (block) and do 5 squat thrusts while partner does.
1. Merkins
2. LBCs
3. Carolina Dry Docks
4. Chop Sticks
(Each partner does all exercises.)

Continue Dora on grassy hill – Salad
Run down hill and do 5 burpees while partner does with coupon (block):
1. American Hammers
2. Curls
3. Squat thrusts
4. Tricep curls
(Each partner does all exercises.)

Mosey back to parking lot.
Dora on grassy side hill – Entree
Run up hill to sequential light posts while partner does:
1. Diamond Merkins
2. Bomb Jacks
3. Shoulder Taps
4. Lunges
5. Plank

Yoga stretch-o-rama – Dessert
1. Hip flexor stretch, both sides
2. Superman
3. Cobra
4. Cat
5. Cow
6. Child’s Pose
7. Crawl it out, roll to back
8. Arms out, right leg up, over to left
9. Same with opposite side

MARY:
throughout

ANNOUNCEMENTS:
Fort Mill Care Center – Lawn Maintenance, fundraiser golf tourney
Bethel Men’s Shelter – 1st TH each month
HIM Camp – last week on Oct

COT:
Healing for Double D’s wife and for Badlands; navigating our 2.0’s teen years. Praise for Spike’s visa renewal!

TClap |
0

Case Keenan and Kel…ley Kapowski

Leave a comment

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

TClap |
0

The CKVQ

Leave a comment

WARMUP: Short mosey to WEP stage
Oblique stretch (Keep your feet on the ground…)
Elbows to opposite high knees
Frankensteins
Scoops
Tiptoe walk
Heel walk
Leg kicks
Toe pointers

THE THANG: mosey to 123 White St lot (Long Distance Dedication)

HIIT (CK plays the HIITs)
15 merkins
20 shoulder taps
25 jump squats

Side squat shuffle across the lot and run to next levels

Side lot
Pick your favorite mode of transport down and back. We had lunges, burpee broads, and bear crawls represented.

America’s Top 40 shoulder presses (extra points if you counted down)

Rinse and repeat the HIIT, the shuffles, the side lot and the shoulder presses

Mosey to small lot between McKimmon and Audrey, and play the HIIT one last time

Mosey to WEP stage for core

MARY:
All exercises executed Casey Kasem style:

Freddie Mercuries
American Hammers
LBC
Hello Dollies
SSH

ANNOUNCEMENTS: HIM Camp

COT: Prayers for healthy families and kids to college.

TClap |
0

DJ’s & Who Sings this?

Leave a comment

WARMUP: Provided by the Site Q, YHC running late from S2S

THE THANG:
Circuit of Movements with 10 Reps each
– Monkey Humpers
– Shoulder Taps
– SSH
– LBC’s
– Kettle Bell Swing
– Over the Shoulder Sand Bag Toss
– Flutter kicks
– American Hammers
After the full set of exercises run to the fire pit and back.
Rinse and repeat

MARY: Stretching

ANNOUNCEMENTS: Bethel, HIM Camp, Fort Mill Lawn Care,

COT: Always stays in COT!

TClap |
0

We all eventually showed up

Leave a comment

WARMUP: YHC arrived early to get the lay of the land. With construction on going at WEP, and unsure exactly where the DR site Q planted the flag, YHC wanted to make sure we got started smoothly.

YHC had the pleasure of meeting a few PAX for the first time, gave the disclaimer and started our warmup, with still a few more PAX coming in on 2 wheels!

We moseyed around the parking lot. Performed SSH, LSS, Imperial Walkers, Moroccan Night Clubs and Yoga for our warmup.

THE THANG:
Exercises at bottom of hill. Burpees at top of hill, increasing reps with each trip up the hill.
Exercises at bottom of hill were:
– 10 Bomb Jax
– 20 Diamond Merkins
– 30 Wide Arm Merkins
– 40 Squats
– 50 LBCs
– 40 Lunges
– 30 American Hammers
– 20 Merkins
– 10 CDDs

We made all the way through the list, to 9 burpees at top of hill, and then decided to go back up the list and decrease burpees at the top.

Minuteman was the King this morning, making it back to the round of Squats I believe?

MARY: Flutters IC, Hello Dolly IC. Black Gold and Spike were able to practice calling cadence with Box Cutters and Freddie Mercurys.

ANNOUNCEMENTS: Were announced.
COT: Stays in COT

TClap |
0

Repeat post

Leave a comment

Solid workout similar to varsity last week. We did all 4 muscle groups for 15 minutes each. I am tired mostly due to trash pick up.

Various counts from 10-20

Shoulders
Moroccan Night Clubs
Overhead Claps
Arm Circles forward backward
Shoulder Taps
John Travolta’s
Peter Parkers

Legs
Squats
Calve Raises in, out regular
Step ups
Sumo Squats
Lunges forward/backward
Monkey Humpers

Abs
Flutters
Weezy Jeffersons
Rosalita’s
Penguins
Boxcutters
LBC’s
American Hammers

Arms
Dips
Derkins
Merkins
Diamond
WideArm
DryDocks
Mtn. Climbers

TClap |
0