Tag: Coaster

Expedited Tour of Fort Mill w/Pain Stations

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WARMUP: Mosey to FM Animal Hospital, SSH, Merkins, Calf Stretch, Runners Stretch
THE THANG: Run to Walmart, 7s with merkins and dry docs, run to CVS, 10 merkins, 10 squats, 10 lunges (repeat 3x with a lap around CVS in between rounds), run to print shop pull up bars for 7s with pull ups and burpees, back to COT for a steep hill run, quick run around pharmacy to hit 3mi
MARY: 2 min plank
ANNOUNCEMENTS: Yes
COT: Prayers & Praises

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Walk Through John 19

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THE THANG: Today is Good Friday and we covered a good bit of John 19 and The Passion.

Each station is a count of 33 and we worked our way up and down the ladder with passages from John 19 along with these exercises:

squats
SSH
press
lunges
merkins

The verse of the day which I forgot to read is:

“I have told you these things so that in me you may have peace. You will have suffering in this world. Be courageous! I have conquered the world.””

‭‭John‬ ‭16‬:‭33‬ ‭CSB‬‬

MARY: We stretched a bit then wrapped it up.

COT: Lifting up the prayer requests in the circle.

Thanks @U087NCUTMPT for the opportunity to lead. Happy Easter.

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Big Bertha visits the Hive

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WARMUP: the usual suspects
THE THANG:
Thang#1: muzac
1. https://youtu.be/FNxGcVVkheA?si=66YM98r8lt2Q4uUY-69 by cody parks & dirty south (~4 min): prisoner bell Squats-AMRAP during instrumental, Fig-8’s during lyrics,… on “shot a man” do 15 merkins
1. Short mosey
1. https://youtu.be/t6q9Vc1ZtQI?si=4hWCrXxR1LWp8YrO by Fabulous (~4 min): BBSU on “Breathe”, AmHammer or LBCs otherwise
1. Bell optional…but encouraged
Thang#2: Dora
Timer for Partner Switch = Nur up hill, mosey back
Rack up the following:
Tire Group:
Sledgehammers/Gorilla Smashes
Tire Flips
Clockwork Irkins/Derkins
TRX Group → Timer for Station Switch
Inverted Rows – 250
Floating Mountain Climbers – 500
Grass Group:
Man-Makers
Underswitch-to-Crab Press
Bertha Slams/Suplexes
MARY: pax-Ab-Lab
ANNOUNCEMENTS: Op. love poultry collections
COT: held, U-Haul lifted, prayers offered

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Winter Closeout Sale

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WARMUP: Cherry Pickers / Hillbilly walkers / imperial walkers / 40 ssh
THE THANG: mosey to the hill at the top of Nims Village. Stopping along the way for pain stations. Mosey back with pain stations. Bear crawl/crab walk/burpee broad jump/lunge walk the marching band field. Over to the brick wall for wall sits with heel raises. Back to COT
MARY: Present
ANNOUNCEMENTS: newsletter
COT: For Uhaul and his family

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Shoulder pain

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WARMUP:
SSH, mosey Down the back hill, shuffle one way, flapjack, Carioca, flapjack
THE THANG:
Partner up, one does the exercise the other runs out and back.
Merkins
Step ups
Derkins
Irkins

Run back up the hill stopping at lights for workouts (BBS, Lunges, CDD)

MARY: attended
ANNOUNCEMENTS: newsletter, yeti challenge, CSAUPs
COT:

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2026.11 Minnow Pond

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Run up Massey hill, 20 bobjacks in Sisk parking lot, run to gas station for 10 merkins, run to Millstone park for 30 flutters, run to the millstone for 10 1leg air humpers (trying to put a foot on the wall).
Repeat as many loops as possible.

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Death by burpees & bears

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WARMUP: SSH, Merkins, mountain climbers, cherry pickers
THE THANG: Four corners with bear crawls, 21s of LBCs & burpees
MARY: Yes
ANNOUNCEMENTS: Yes
COT: Prayers and praises

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Upper Body Bell Blitz

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WARMUP: SSH, MNC, Merkins, Mtn Climbers
THE THANG: 12 min AMRAP: 10 thrusters, 10 bent over rows, 10 pushups, 20 russian twists. Farmer carry around parking lot. 10 min EMOM: kb chest press, kb high pulls, kb curls, Kb swings. 10 min descending ladder: 20, 15, 10, 5 of kb squats, kb curls, flutters. Finisher 10 burpees each minute for final 3 minutes.
MARY: NA
ANNOUNCEMENTS: Jager, frozen chickens for a good cause, pizza night at Emilios
COT: Bam Bam making huge strides on his fitness journey, reflected on some struggles – a burden shared is a burden halved

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