Tag: Double D

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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The NOT SO Sweaty Barry

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If I missed your name, feel free to edit it in….

The weather did not agree with us, but I hope everyone had a nice evening at The Barry (aka The Sweaty Barry). I’m really not sure how a person could not have a good time with Milwaukee’s Beast and PBR being served.

Winner (repeat), Harry Carry … new traveling trophy awarded

Ruck winner (repeat), 3D … we’ll rustle up an award for the ruck winner next year

Thanks to the volunteers.

Thanks to the Rock Hill participants.

Thanks to Twister for gracing us with his presence.

Looks like we made it,

Barry Manilow

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Dawn Patrol hijinks

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WARMUP: Circled up and stretched ‘em out while one Pax ran circles around three times

THE THANG: At the center of WEP after pairing up one partner jogged off and after a five count the other partner ran to catch up. Repeated this a few times.

Headed to the hill for a few rounds of Indian Bear Crawl with partners.

Then to playground where partner stayed home and did random exercises while partner ran the perimeter of the playground.

Went back to hill to enjoy more shenanigans and finished at COT. All thoroughly enjoyed.

MARY: Three minutes of Mary and Spike enjoyed having a turn.

ANNOUNCEMENTS: The Barry, Blood drive

COT: Yes

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Leg day at WEP

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WARMUP: quick warmup led by DD
THE THANG: ruck/walk around WEP and stop at every swing/bench for enough Calf raises, lunges and squats to feel them for the rest of the day. We did ALL the reps.
MARY: broga
ANNOUNCEMENTS: bethel service, 1776 convergence.
COT: it happened

:christmas_tree: Tinsel :christmas_tree: out

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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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