Tag: Double D

Mixed bag of mixed bag.

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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.

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Pardon the Interruption

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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

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5 course meal with coupon for extra value

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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!

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Light pole Accumulator

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It was a pleasant morning with a slight breeze.
WARMUP: run to 4 corners of the track at WEP. At each corner in cadence : 20 SSH, 10 cherry pickers 10 squats
THE THANG: We were supposed to do drill bits but the construction at WEP prevented so we went to the light poles to complete. At each lightpole do exercise, run back to home and make your way up again stopping at each light pole. When we finished, we flapjacked.

Home: 10 bombjacks
1st: 20 merkins
2nd: 30 American Hammers
3rd: 40 squats
4th: 50 flutters
5th 60 calf raises.
MARY: LBCs
ANNOUNCEMENTS:
COT: Prayers for Double D’s M.

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The CKVQ

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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.

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Recovery is Required

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loops of the Baxter green. Slack giving me fits so that’s all you get. You shoulda been there.

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Slaying Trout to Trout

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WARMUP: Monkey humpers on Main St Blowing Rock :-0
THE THANG: Pax ran like billy goats up and down the mtns and then sharpened each other along with Boone pax and others in 2nd F. Mission accomplished on all fronts!

Don’t miss out on 2026 repeat!

COT: yes, completed pre launch

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DJ’s & Who Sings this?

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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!

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Rain or Shine

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WARMUP: SSH, cherry pickers, windmill, low slow squats, merkins, shoulder taps, moroccan nightclub, and some stretching.
THE THANG: Run to the parking lot behind the police station. Dora – 100 merkins, 150 imperial walkers, 200 squats. Run back to the top of the hill at the parking lot. Personal Dora (each person had to complete the number required) – 25 merkins, 50 imperial walkers, 75 squats. Go back to the stage for Mary and stretching
MARY: American hammers, freddie mercuries, hello dollies, flutters, box cutters, LBCs, etc.
ANNOUNCEMENTS: Read newsletter
COT: Prayers and praises.

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