Grinding through Mammon

COP

Mosey to gym parking lot.

Across the lot:
– Bear Crawl for a segment
– 10 Jump Squats
– Lunge Walk for a segment
– 10 Merkins

Repeat

Mosey to hill by the track

Grab a stone. 5 minute AMRAP on the hill the top three performers in terms of reps get a prize:
– 5 Man makers at the bottom
– 5 OH presses at the top

Winners of the AMRAP, repeat

Mosey back to band lot.

5 burpees at the start
Suicides out on 10 yard markers. Using the first digit:
For evens, 10 monkey humpers
For odds, 10 squats

Shared words on how to maintain proper perspective on work and how to ensure you have men speaking truth in your life to keep you from going off the rails.

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You know what I mean?

Kettlebell workout around WEP weinke included – Thrusters, Swings, chest press, curls, squats, man makers, flutters, overhead carry, running, rinse and repeat. Ended at auditorium.

Covered 5 core principles, mission of F3, and shield locks.

Welcome FNG Corner Booth!

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Block Burpee Blast @ Ring of Fire

WARMUP: The Usual
THE THANG: Block and burpees
MARY: Run the hill
ANNOUNCEMENTS: Newsletter
COT: Cake Boss send off

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A Beatdown Unlike Any Other

Wanted to put together some fun as a tribute to Masters weekend. Pulled a few ideas from other regions in years past and put together a Masters themed weinke.

Warmup

Per typical golf warmup routine….very minimal.

Divot Fixers (Cherry Pickers)
Back Rotations aka “This Thingy Right Here”
Touch Your Toes 3 or 4 Times
Let It Rip

Moseyed to football field to start “Round of 18”. Wind prohibited setting up “tee markers” beforehand, so carried them with us as we went along.

The Thang

18 Holes of Pain
Burpees each hole = 1 x hole par (Par 4 = 4 burpees)
Chance to shave a stroke (burpee) each hole by answering trivia question correctly
Exercise reps = Hole par x 10
Run distance of yardage to next tee (1st two numbers only. 430 yards = 43 yards)
72 burpees total
720 exercise reps total
.43 miles of yardage covered

1 – Par 4 – 455 Yards – Merkins
2 – Par 5 – 575 Yards – LBCs
3 – Par 4 – 350 Yards – Monkey Humpers
4 – Par 3 – 240 Yards – Squats
5 – Par 4 – 495 Yards – American Hammers
6 – Par 3 – 180 Yards – Diamond Merkins
7 – Par 4 – 450 Yards – Plank Jacks
8 – Par 5 – 570 Yards – Air Chair
9 – Par 4 – 460 Yards – Shoulder Taps

10 – Par 4 – 495 Yards – Mountain Climbers
11 – Par 4 – 505 Yards – Moroccan Night Clubs
12 – Par 3 – 155 Yards – Lunges
13 – Par 5 – 510 Yards – Flutters
14 – Par 4 – 440 Yards – Carolina Dry Docks
15 – Par 5 – 530 Yards – Calve Raises
16 – Par 3 – 170 Yards – Wide Arm Merkins
17 – Par 4 – 440 Yards – Good Mornings
18 – Par 4 – 465 Yards – Dollys

Timing worked out great. Had a chance to hit a few shots at the end to add a few more exercises. Great crowd and mumblechatter.

Mary: Yes

Announcements: AMRAP 4 Autism, 4/27 Burpees, Mike Doty Run at Winthrop

Prayers/Praises: Praises for PAX/fellowship

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A brick workout broke out in the midst of a Shield Lock discussion

WARMUP: Took a lap around the COT parking lot performing karaoke, buttkickers, and highknees. Circled up close to my vehicle because we needed to grab some bricks. But, before each man grabbed his source of pain we performed 10xSSHinCadence, 10xWMinCadence, 10xCPsinCadence, 10xMNCsinCadence, and 10xMerkinsinCadence. Short mosey to the vehicle, popped open the tailgate, and everybody grabbed some bricks.
THE THANG: COT parking lot is marked as a football field. Started at the goal line and lunged walk to the 50yard line. Every time PAX went down into their lunge they were asked to perform a lateral raise with the bricks. We stopped every 10 yards and executed 10 Burpees.

Next, we moseyed to a nearby grassy area. Time for a Jack Web of pain. 1 Merkin – 4 OCs w/ bricks. We definitely felt the pain by the time we made it to 10 Merkins – 40 OCs w/ bricks.

Moseyed back to the 50yard line. Ask the PAX to reverse lunge walk back to the goal line. Every time the PAX went down in to their lunge they performed a front raise with the bricks. We stopped every 10yards to perform 10 BombJacks with the bricks.

Didn’t need to travel far for the next Jack Web of pain. PAX circled up and we started with 1 Squat – 4 LowSquatPulses. While pulsing PAX were asked to hold their bricks in a front raised position. Legs & shoulders were burning by the time we made it to 10 Squats – 40 LowSquatPulses. A lot of funny commentary regarding everyone’s pulsing technique and pulsing speed ( apparently I’m a slow pulser ).

Last, but not least, asked the PAX to lie down on their bellies for some Superman Poses. We held each pose for a 10 count by YHC ( apparently, I’m also a slow counter, blame it on my Southern upbringing ). 1st pose was arms straight out with bricks in hand and legs together, 2nd pose was arms in field goal position and legs spread slightly apart, 3rd pose was arms in airplane position with legs spread shoulder width apart, and 4th pose was arms in parachute position with legs spread wide apart. Performed 2 sets of each pose.
MARY: Had time for 15xAlternating Single Leg V-Ups and 30x Touch your toes crunches, of course, all exercises performed with bricks.
ANNOUNCEMENTS: Bethel Men’s Shelter serve tonight, the upcoming Jager CSAUP ( can’t wait for this one ), Rock Region’s 10 year anniversary, and a few others that I’ve failed to remember.
COT: ShowtoKnow

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Ring Around the Parking Lot

WARMUP: Mosey and some other things
THE THANG: Dora – one partner ran in one direction while the other farmer carried two Cindy’s the opposite direction. Connected with the partner and did two burpees, switched the run for the farmer carry. Each time we met our partner increased burpee reps by two and switched the run and carry. Completed four laps in the parking lot for about a mile of run, mile of farmer carry split by each team and a total of 72 burpees by all. Hit the pull up bars for a series of three exercises: 3 pull ups, 6 leg raises, 9 bar taps/squats ran through this for about ten minutes.
MARY: Flutters until we couldn’t flutter and merkins til the six.
ANNOUNCEMENTS: Yes.
COT: Many prayers and praises for all varieties.

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Shorties at The Coaches Box

WARMUP: Brief topics on experiences as a shortie, myself.
Run past the circle by the football stadium for burpees and back to the circle.
THE THANG:
On the curb, 10 Mike Tysons.
At the stadium lot, 3-tier suicides.
To the big gym parking lot for 4-corners.
Run to a corner and back to the center. At the corners:
Corner 1: 10 Deadlifts & 10 Cyclist Squats
Corner 2: 10 V-Ups & 10 10 WWI Situps
Corner 3: 10 Deadlifts & 10 Cyclist Squats
Corner 4: 10 V-Ups & 10 10 WWI Situps
8 Burpees

Run all the way to the other side of campus to the pull-up bars and partner up:
75 Pull-Ups
100 Carolina Dry Docks
75 Heels To Heaven
Other partner runs about 75yds total.

More shortie words (as a dad)

Back to the main COT lot and line up on the 0:
30yd sprint and back
80yd spring and back
100yd sprint to COT

More shortie words.

MARY: Indeed
ANNOUNCEMENTS: Present
COT: 5th Core Principle

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AO The Fort Shovel Flag Handoff

WARMUP: Motivators, Windmills, Cherry Pickers
THE THANG:
1. 1 round at the stage: Partner 1 bear crawl to playground and mosey back while partner 2 cycles through 10x burpees & 10x donkey kicks. Switch.
2. Crawl bear up Massey St & 10x burpees at the bottom. Al Gore for the 6.
3. Mosey to the Print Shop. 10x Pull-ups
JWOW:Dora @ Fort Mill Church of God
1. 100x Merkins
2. 200x Heels to Heaven
3. 300x Squats
4. Mosey back to COT
MARY: Included
ANNOUNCEMENTS: HIM Camp, Newsletter
COT: Surviving children of domestic tragedy

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Redneck Tinder

WARMUP: yep
THE THANG: hill work. Indian lunge. Zipper pushup drill. Burpee broad jumps, more push ups and bear crawl. Dora with more lunges and push up variations. Rotating wall sits and planks with burpees. Overhead claps for several minutes.
ANNOUNCEMENTS: see newsletter
COT: self gratitude.

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No talking = leadership opportunities…and a shovel flag handoff!

WARMUP: started things up with very little voice and the voice lasted about 2 min before going out.

Got things going with SSH, low slow squat, merkins. I think that was about it because talking and calling cadence was not happening.

Mosey over to the front of the school for some additional warm up.

Ran over to the corner for some partner work.
THE THANG: Dora is game so we partnered up.

Shower curtain helped call out the exercise.
100 diamonds
200 lunges
300 flutters (4 count)

Partner 1 runs back to the front of school, partner 2 does exercises until back

We then ran over to all the benches by the R wing and did some 7s using the benches running back and forth between benches.

Exercises were dips and derkins.
MARY: some stretching, some core, and some burpees??
ANNOUNCEMENTS: Jester was our Q source point today so this was covered throughout the workout thanks to JWOW, shower curtain, and Esso.

Also a big shovel flag transfer! Thanks to Cyclops and congrats to Warning Track!
COT: of course!

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