Tag: Farmers Only

’88 Q – 071124 The Coach’s Box – Honoring Logan Gurley

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Welcome and 5 core
Disclaimer

FMHS Student Logan Gurley died July 8th just 3 days ago. He played basketball here at Fort Mill High School. Two numbers we will key in to tribute him are 16, his age. And 21 the jersey number shared in a photo online.

Mosey in front of the gym

L- 16 Lunges IC
O- Obama across FB field. (4 :bear: paces: 4 merkins Across parking lot about 40 yds)
(mosey next to FB stadium bleachers)
G- 16 Billy Goats IC (mosey to end zone)
A- 16 Apolo Ohnos
N- No Mercy ½ -¾ Mile
mid point of front stretch.
Jog to turn 1: bear crawl to turn 2.
Jog to mid point on back st. 16 merkins. Jog to turn 3: lunge to turn 4. Jog to starting point perform 16 squats.

Mosey to flags

21 Bobby Hurley

16 Elbow 2 Knee (E2K) IC flap Jack
16LBCs IC

Welcome to FNG Blueprint!

COT Quote from Logan’s dad:

“I want him to be remembered as a respectful young man, as a fighter.”

“Just to take him to his games again. Just to be there for him. Just to tell him, be safe out there, I love you.”

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Sandbag shenanigans

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WARMUP:

Windmills, strawberry pickers, imperial walkers, hillbilly walkers, low and slow squats, Moroccan nightclubs, cyclops, plank and some stretching then 5 merkins
THE THANG:

Bring bags to outdoor amphitheater

Three rounds- ladder workout

5 man makers
Up a level
5 burpees – back down to first level
Up a level
5 HR merkins- back down to first level
Up a level
5 diamond merkins

MODE- Bear crawl up hill

5 Squats with bag
Up a level
5 split squats
Up a level
5 single leg squats
Up a level

MODE- Reverse crawl

Flutter press 4ct
American hammers 4ct
LBCs 4ct
Big boys

MODE- Third round- lunge walk

Over to loop
Partner 1 bag on bag plank
Partner 2 runs to end of lot and back, 2 rounds.

Bag toss for last minute to burn it out!
MARY: see round 3 :arrow_up:
ANNOUNCEMENTS: newsletter, pints n padres summer cookout 7/23
COT: yes

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Shipwrecked

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11 @ Colosseum this morning. Some early risers got in a couple miles before the workout. I found out that my planned workout was very similar to Monday’s Honey Badger workout – sorry

We began with some dynamic stretching: Toy Soldiers, butt kickers, high knees, and open gates. Next, we moseyed to the drop off loop.
I explained this workout was similar to riding a boat in rough weather, your legs will be sore and it will be difficult to walk.
Workout: Two laps around the car loop. Four cones with a different mode of transportation to each.
1. Burpees Broad Jumps
2. Lunge Walk
3. Bear Crawl
4. Run to Shovel Flag and back

Extra credit: 20 SSHs, 15 Squats, 10 LBCs, and 5 merkins at each light post.

Great job this morning!

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27th Badger of 2024

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16 at for the Clovis.

150 burpee pull-up
10 mile run
Partition as desired. We did 15 burpee-pull-ups and run 1 mile. Rinse and repeat

One of the simplest and hardest workouts. Nobody finished even half of it

– ’s shoulders have to bear the weight of his arms
– left early in protest
– wants to know if anyone’s finished that workout ever
– is crushing it. Keys to success: being a site Q
– we lost only to find him right at name-o-rama (introvert energy)
– didn’t ask if I wanted to carpool
– & batflipped to some Mary a tad early
– is ’s medical consult
– believes retribution will be had at his VQ on Friday
– took the over
– hardest working Gen Zer in the Fort?
– couldn’t be caught (by me at least) on the last mile

Listen, you could rub your overheating body against the ROTC building because the condensation on the outside wall is much cooler than the air temperature. But it still won’t make burpee pull-ups easy, nor will it verify this report better than , , or

But they’d have to check slack to make it happen….

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Is your Deck in Order?

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WARMUP:
Warmup:
All in cadence
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Imperial walker
– Side straddle hop
Pick up bag and mosey to outside theatre
– Partner exercise: bags do not touch the ground for the duration
– Partner 1 takes bag up to second level and completes 20 upright rows while partner 2 side lunges until the partner gets back. Once partner 1 returns, switch
– Once completed, partner 1 takes bag up to level 4 and completes 30 curls while partner 2 does calf raises, once partner 1 returns, switch
– Mosey to back parking lot with bag on shoulders
THE THANG:
Card game:
Run to other side, pick up a card. Nur back to start and complete the below exercises.

Numbers 1-10, do the number of reps per card:
Hearts – Squats with bag on shoulders
Clubs – Bent over rows
Diamonds – Overhead press
Spades – Over the shoulder bag toss
 
A – 5 Man-Makers
K – 10 Lunge squats w/bag on shoulders, single count
Q – 15 Bomb jacks
J – 20 Flutter w/press
 
Joker – 5 Kraken Man-Makers. Do these yourself or hand to anyone of your choice

At end, count up cards and call them out. Complete overhead presses in the amount of cards you gathered
MARY: No need
ANNOUNCEMENTS: 4th of July convergence
COT: Boomer and his family, those still sick and suffering from addictions

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This one goes to 11

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Did an out and back to Tega Cay Walmart. Some did trails. One rucked. Some did 11.
ANNOUNCEMENTS:
Convergence, men’s shelter and CSAUPS
COT: Health and blessings.

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Why am I out here?

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WARMUP:
Warmup: all in cadence
– 10 Moroccan nightclubs
– 12 cherry pickers
– 10 windmills
– 10 hillbilly walkers
Mosey, stop at curb and do 10 incline merkins on curb in cadence
Mosey to church parking lot, 10 low slow squats in cadence
THE THANG:
4 corners of pain and some burpees
All corners start with 50 reps each, exercises stay the same each time around
– Corner 1: squats, then run to corner 2
– Corner 2: diamond merkins, then crawl bear to corner 3
– Corner 3: bomb jacks, then nur to corner 4
– Corner 4: big boys, then bear crawl to concrete parking lot in front of church and do 5 burpees
– Repeat. Reps go down to 40, then 30, 20, 10. Burpees stay at 5 each time

MARY: flutters, American hammers
ANNOUNCEMENTS:
COT:

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Throwing Bags Around

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WARMUP: Walked our sandbags from COT to the starting point at one end of the parking lot at the front of the school. Moseyed around the parking lot back to the starting point without bags. PAX then stood in front of their bags for the following: 10xSSHinCadence, 1 ManMaker, 10xCPinCadence, 2 ManMakers, 10xHWinCadence, 3 ManMakers, 10xLSSinCadence, 4 ManMakers, 10xMNCinCadence, 5 ManMakers. We were warm.

THE THANG: We would have been on the field in front of the school, but it was being watered when I arrived. So, designated a starting line, then set-up 4 cones about 15 yards apart in the parking lot.

All partner work

1st Routine: Traveling from the starting line to the last cone Partner#1 starts the trip with LT Dans while Partner#2 racks the bag and jogs to the last cone and then back to meet his partner. When the band is back together each PAX completes 5 ManMakers. Switch and continue the journey until you reach the last cone.

2nd Routine: Traveling from the starting line to the next cone Partner#1 Front Press throws his bag while Partner#2 walks along side him Rifle Carrying their bag. When the team reaches the cone each PAX performs 25 BentOverRows & 20 Curls. Then switch and head to the next cone. Continue in this manner until your team reaches the last cone.

3rd Routine: Traveling from the starting line to the next cone Partner#1 Backwards Overhead throws his bag while Partner#2 walks along side him Rifle Carrying their bag. When the team reaches the cone each PAX performs 25 Chest Presses with bag while fluttering & 20 Alt. Plyo Merkins. Then switch and head to the next cone. Continue in this manner until your team reaches the last cone.

4th Routine: Traveling from the starting line to the last cone Partner#1 starts the trip with 2 Rotating Side Throws ( 1 from each side ) while Partner#2 completes 2 Burpees. Partner#2 jogs to the bag and then performs his 2 throws while Partner#1 completes 2 Burpees. Keep switching until you reach the last cone.

MARY: No time
ANNOUNCEMENTS: Bethel serve on July 4th, Convergence on July 4th, CSAUP Summer Trifecta
COT: Everyone shared a praise and a prayer. Show to Know!

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Circuit of Circuits

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WARMUP: windmills, SSH, Moroccan night club, butt kickers, hi knees, disco club (side ways run)
THE THANG: 3 circuits. Each repeats 3 times, adding 5 to each rep every repeat
1st circuit 10 mericans, 10 big boys, 10 SSH. On your own.
2nd circuit 10 dips, 10 shoulder taps, bear crawls. Add extra if you finish before your team of three so you all finish each workout at the same time.
3rd circuit 10 squats, 10 flutter kicks, 10 heels to sky. In cadence with your team of 3
Added some burpees to help keep mumblechatter down
Qsource: shared leadership. Work together as a team, and trust your team to do their part. Teams work better when everyone can be relied on
ANNOUNCEMENTS: newsletter smack talk
COT: prayers and praises

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