Tag: Cheddah

Board of Pain

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The Thang:
Finish each exercise before moving on to the next. In between, complete a recovery run. Normally, distance is 1/4 mile.

§Burpees – 100
§ Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
§ Ski Abs – 100
§ Merkins – 100
§ Deep Squats – 100
§ LBCs – 200 (beaker – 200)
Carolina dry docks – 100 (Cheddar, Shady, Funhouse, NASA – 100)
§ American Hammers –100 (yard sale – 100)
§Mac Tar Jai– 100 (Double D – 12, Bonsai – 35, Happy Hour – 40, Imagineer and Cohiba – 100)
§ Jump Squats – 100 – (Fish Sticks – 80)
§ Mountain Climbers – 100
§ Shoulder Raises – 200
§ Mary Catherines – 100
§ Hello Dolly – 200
§ Wide Arm Merkins – 100
§ Squat Jacks – 100
§ Nippler– 100
§ Burpees – 100

Shout out to the originator, Jekyll. He started this many years ago. Each week during the month of June, he would q this workout at Laces. Pax would show each week trying to get better each week.

I have a love hate relationship with this workout.
1. First workout I posted to in the Fort (many yrs ago)
2. 2nd workout I brought Shady to. He hated me for a few days after
3. First workout I q’d after my heart attack (2 yrs ago). The one and only time I believe Pax allowed the Q to clipboard Q.

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sleeveless loops for Cheech

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WARMUP: 1 min plank of gratitude. Each man must say one thing he’s greatful for. Go around the circle until time is up. SSH, HOLA HOOP, HOOP Hola
THE THANG: introduced necessary exercises during warmup. . Going to run around front parking lot loop and stopping at each corner to do one set of a given exercise. 4 corners with standing penguins, cha-cha merkins, jump lunges and suicide squats. Got close to 3 miles in. Also paid tribute to the five year anniversary of loosing one of our own. Sleeveless4cheech. To honor John “Cheech” Flanagan
MARY: nah
ANNOUNCEMENTS: read your newsletter
COT: Flounder took us out with praises for his son Gump to return safely back from Africa.

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4 Men and a Robotic Bird

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It was a muggy morning in The Fort, as 4 HIM decided to get up 15 minutes earlier than all of the land of milk🥛 and honey 🍯 and accelerate.

We rucked over near Dolce Lusso in Kingsley for some highlights and some stair work. The exercises was crazy eights which ended up being crazy nines. It was 8 Merkins at the bottom of the stairs, then we rucked two flights of stairs and did 1 Overhead Press on the other side of the stairwell. There was a total of 1.5 miles in stair work and a plethora of Merkins and Overhead Presses.

We then rucked around the Kingley loop to cap off the workout.

Back to COT for prayers and praises. 🙏🙏

JWOW

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Shield Lock Brothers Take On 6 Of The Finest Pax At The Fort, 2 Scared Pax Ran Trails

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Cheddah led us for the first half

WARMUP:
Warm up – cherry pickers, windmills, imperial walkers, mountain climbers

THE THANG:
Balls 2 wall/wall sits for 2 rounds

Run to the hill in front of Pike

Jacobs Ladder
Start with 10-Hand release merkins Bear crawl up the hill then 1-big boy sits ups, Crawl bear back down. the mode of transportation changed from bear crawls/crawl bears, lunges/reverse lunges, run/nur

YHC took over after 30min

Run to the wall across from veterans park

10 Muscle up

Catch me if you can Indian run with 2 burpees to each stop

First stop the top of hill by Fortmill church of God

5 Kraken burpees
5 Lunge lunge Squat

Second stop Hill st and unity st near the cemetery

5 Kraken burpees
5 Lunge lunge Squat
10 Merkins Hold at the bottom
10 Worst worst LBC

Third stop WEP at HWY 160

5 Kraken burpees
5 Lunge lunge Squat
10 Merkins Hold at the bottom
10 Worst worst LBC

ANNOUNCEMENTS:

Read your news letter.

Grinder Thanks for the opportunity for us to lead

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A little of everything

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WARMUP:
Mosey from COT to larger parking lot. Did some SSH, Imperial walkers, and Hillbilly Walkers

THE THANG:
A variation of 4 corners.
From corner 1
Bear crawled across 3 aisles with descending merkins at each aisle starting with 20 (20-15-10-5) to corner 2.

Ran down the length of the aisle to the other side of the lot to corner 3. Did lunge walks stopping at each aisle to do squats starting with 20 (20-15-10-5) to corner 4.

Ran back up to corner 1. In moving from corner 1 to 2, did 5 burpees at every light pole. Ran to corner 3 from 2 and then did 20 Freddy mercury’s at every light pole from corner 3 to 4.

Ran back to corner 1. Did a bit of broga. Then moseyed to the first speed bump at the bottom of the hill.

Did a variation of 11’s running up and down the hill, starting with bomb jacks at both top and bottom for 3 rounds, switched to merkins for 2.

Did some dips, karaokes and lunge walks

MARY:
Went around the circle and everyone picked a workout for the last 5 minutes.

COT: Gratitude is everything.

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Not Your Norm

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WARMUP: Alternating side shuffles to the back lot. No regular jogging or any of that other nonsense!!
5 Jumps Squats. 10 Merkins I/C, 15 Should Taps I/C. 20 Peter Parkers I/C. 25 Calf Raises I/C.
THE THANG: Starting at the first light pole, NUR (backwards run) up the long hill stopping at every other light pole for 10 Carolina Dry Docks & 15 American Hammers.
Run back down to the 1/2 wall for 25 Muscle Ups on the wall.
Come back to the parking lot and line up on the cones.
Run to the second basketball goal and back to the starting line (est 70yds total) for 5 Burpees. Repeat this 9 more times for a total of 10 rounds.
MARY: Once completed, we executed a few slow cadence, form-focused exercises.
ANNOUNCEMENTS: There’s a newsletter, read it. FNG naming didn’t take long. These 2 men, now known as Yogi & White Hot were hustling this morning. T-claps to Shower Curtain with an assist from Long Duck on bringing them out.
COT: It stays there.

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PGA Championship at Slowburn

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WARMUP:
Moseyed over to the driving range where we performed a few exercises like SSH and the walker brothers. Then moved to the putter green where we did a few yoga moves to make sure we were limber so we could hit the long ball

THE THANG:
For those who are not golf fans, the PGA Championship is being played this weekend at Southern Hills Country Club in Tulsa OK. With that I decided to design a workout around golf. Using the scorecard for the tournament I used Par as the means of travel between tee to green and yds as reps. For instance, Par 4, 465 would mean we ran to the green, roughly 50 yds, then did 4 flying squirrels for the 100s and 65 American Hammers. The 100s was always Flying Squirrels. The other exercise changed each hole.

Par 3 and 5 you NUR between tee to green.

“Lightning”was seen so we had to stop after 17, but pax didn’t seem to mind to skip the last hole and head for COT
MARY: no time

ANNOUNCEMENTS: read newsletter

COT:prayers for Change Orders dad and family, prayers for Spark Plugs sister for successful surgery, prayers for Cable Guy’s family as they continue to mourn the loss of his son and grief they are working through.

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