Tag: Double D

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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You Don’t Lick Them!

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4 runners: NASA, Double D, Sprocket, Cubbie
4 ruckers: BassOMatic, Fogarty, Crab Cakes, and THE Twister
WARMUP: Yes, mother nature warmed things up for us, a very swampy 78 deg start at 0515.
THE THANG:
The ruckers went off holding hands and singing camp songs, while the runners went to the lot between the football field and the school. It was partially under construction but still provided a 400m loop where we did pyramid Fartleks:
5 min easy warmup run, then hit the intervals:
2 min hard, 1 min off
3 min hard, 1 min off
4/1
5/2
Then back down
5/2, 4/1, 3/1, 2/1
Then a 3-4 min cool down run to COT, where the ruckers met us along the way there.
Everyone crushed it, even though it felt like we were running inside a steam sauna. Zero air movement too. We all left some water weight behind.
MARY: none
ANNOUNCEMENTS: read your newsletter and get involved!
COT: mentioned Men’s Mental Health Awareness Month again and had a brief discussion on that. Lifted up P&P.

Speed work is the way to becoming a better runner. It is not just for sprinters, and it does more than just improving your average run pace. Endurance, leg strength, lung capacity, VO2, aerobic capacity, anaerobic capacity, threshold limits, and more all benefit from speed work. Ideally it is done regularly in ones running plan, like monthly or bi monthly. You won’t expand your limits unless you push your limits.

Thanks for the opportunity to lead.
SYITG and Blessings,
NASA

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Looked good on Paper-Too Many Burpees (sorry @slapshot)

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WARMUP: mosey tube behind epic chophouse for a COP. Included SSH‘s, mountain, climbers, imperial walkers, squats, and finished with five Burpee‘s OYO.
THE THANG: head behind Panera for a starfish WO. Three Burpee’s every time you return to the middle and the exercises were Freddie Mercury‘s, squats, flying squirrels and Merkins. Then head behind the Swim place for Tote The Rock”-one pack carries a Cindy for about 50 yards while the rest do the exercise specified on the block. 10 rounds, 10 different exercises and we started with Kraken Burpee’s. ouch. Head back to the amphitheater for a round of Jack Webb crowdpleaser.
MARY: Mary showed for the last 3 minutes
ANNOUNCEMENTS: Prayers for our country, continued healing for Luka & Matteo, praises for some things going well in our lives.
COT:
Shortest of all Sales.

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Huey, Dewy and Sweaty

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WARMUP: Cyclops kindly warmed up the Pax as YHC was coming in hot after doubling down
THE THANG: Moseyed to the field next to the park, laid out the Starfish workout, the 5 arms were counts of 15 each and they were: Swing Crunches, BBSU, Singlet Merkin (crowd favorite), Squats (real ones not Twerks) and flutters, count one leg. Each time we can back to the center of the Starfish it was 3 Burpees, rinse and repeat 3X (Total of 45 reps of each exercise). We then moseyed to the parking lot, bottom of the hill we did a decelerator, 3 exercises, started at reps of 25 then 15 and 5, exercises were LBC, Merkins and Seal Jacks. Between each set run to the top of the hill, jump and smack the stop sign (Minute Man didn’t have to jump!)

Per Lamar Jackson on your excuses: “No one cares, work harder!”

MARY: Couple of minutes to dedicate to Mary
ANNOUNCEMENTS: Bethel, 7/4, Sweaty Berry, Trout to Trout, Bourbon tasting and even a rumor of a Christmas party.
COT: Always

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