Tag: fishstix

Smelly Loops

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The smell from Golden Coral has migrated to Sweep The Leg.
Simple route this morning – loops around the parking lot with sprints in the middle. Two stops with exercises: Stop 1 – merkins and squats. Stop 2 – CCDs and lunges 10 reps each

With ten minutes left, the loop was shorten, one exercise at each corner, sprints still in place.

Great job by all.

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O’Riley Triple Check

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WARMUP:
lap around parking lot
circle up for COP warm-up
– 25 SSH
– 10 Windmills
– 20 mountain climbers
– 10 plank jacks
– 10 Moroccan Nightclubs
– 10 Imperial Squat Walkers

Jog along front of shops. stopping at every white bench to do 5 burpees (for a total of 20).

THE THANG:
Run to front of O’Riley Auto Parts.
Get in groups of 3 for Triple Check:

1 person in people chair
1 person doing exercise (below)
1 person running far side of Oil Change and do 3 box jumps on concrete half-wall. this increased to 7 box jumps as we progressed through the exercises.

1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box Cutters
5. Shoulder Taps
6. Freddie Mercury s
7. CDDs
8. LBCs
9. Overhead claps
10. Flutters

Got through the list, headed back to COT.

Great work done by all, and we had a fun and lively discussion. Thanks to Half Shell for the opportunity to lead!

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Pull thru day

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Started with some basic warm-ups then grabbed bags and headed over to baseball field. 2 cone workout. Cone 1 exercises: 10 over the shoulders, 20 pull thru, 10 clean and squats, 20 LBCs w/bag overhead, 10 walk over merkins. Cone 2 exercises: 10 curls, 20 pull thru, 10 diaper changers, 20 bent over rows, 10 squats w/bag. Did all exercises at cone 1 then bear hug carry bag to other cone. Do everything at cone 2 then bear crawl and drag bag back to 1. Do cone 1 again over head carry to c2. Do c2 then front rack carry back to 1.
Split up into 2 teams. Each team gets in plank and has to pass thru 2 sandbags. When you’re done run to end of line in order to move across entire field. Repeat in opposite direction. Next relay is one bag per team. Guy in back has bag and runs serpentine thru tram to front. Then pass bag from front to back. If bag drops whole team does 5 burpees. Next relay is in seated position and team is flipping bag from one end to the other. When done PAX runs to end to keep line going. Last relay was football snap the bag between the legs to next PAX. Run and repeat. Always fun to have some team competition and seeing guys try to figure out how to accomplish things together. Times up, back to COT. Thx for opportunity Farmers!

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Blocks and Hills

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There were three at the Badger this morning. Disclaimer – It’s been a while since I Q’d here, modify if necessary.
Warm-ups – SSHs, Windmills, Imperial Walkers, MNCs
Next, we made our way to the Pull-up bars and grabbed a cindy. 11s, 10 pull-ups, 1 squat thrushers and run down the hill and back up, rinse and repeat -1 pull-ups, +1 Thrusters.
Next, we moseyed to the stop sign near the bus line. Overhead cindy carry stopping at each tree for +1 man-makers (Four trees in total).
Took a couple steps to the main parking lot. One farmer carried two cindies, once shoulder carried one cindy, the other ran to the next lightpost, 5 merkins and return to switch out with the other pax. We snaked around the whole parking lot and returned to the pull up bars for three rounds of curls, bent over rows and run down the hill.
Back to COT.

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Four corners and dropped passes

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WARMUP: SSH, Moroccan night clubs, Trucker not approved windmills, mountain climbers
THE THANG: started with one lap around WEP to get our blood pumping then back to start to assume the plank position. Did four reps of plank jacks, mountain climbers, shoulder taps, Supermans. Rinse and repeat with 8/16/32 reps.
Mozy to parking lot for four corners. Broken out by upper body, lower body, abs, and everything. Corner 1: 20 reps of merkins, CDD, Plank Jacks, wide arm merkins. Full lap to get to cone #2: 20 sumo squats, calf raises, monkey jumpers, bomb jacks. Full lap to get to corner 3: 20 big boy sit-ups, American hammers, box cutters, LBCs. Full lap to corner four: 10 burpees, 20 SSH, Mountain climbers, one leg merkins.
Mozy to COT for football warmups. Pax took turns being qb with remaining pax rotating in at wide receiver. While wr ran a post, remaining pax alternated between Al Gores, Squats, Merkins, American Hammers. Each dropped pass resulted in 2 burpees. (We did more than we should have)
Final parting wisdom…the mind quits before the body does, and somehow/some way it all gets done.
MARY: not present
ANNOUNCEMENTS: too many to remember including convergence, golf, bourbon tasting
COT: Prayers and praise for fellowship, progress with 2.0s

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Use your manners

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WARMUP: mosey around loop with dynamic stretching at times.
THE THANG: ssh,alternating lunges, squats, 45 degree lunges, elbow to planks, walk outs with squat, burpees. Mosey in formation to back of school 7s squats and shoulder taps, mosey to hill burpees bear crawl burpees. All done while wearing ruck.
MARY:
ANNOUNCEMENTS: newsletter
COT: prayers and praises

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F1/Nascar/IndyCar Inspired Racetrack

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WARMUP:
Mosey to Keller Williams lighted parking lot on the way to school

20 SSH IC
10 LSS IC
10 Windmill IC

THE THANG:
Mosey to far end of school to start loop:
1. Walking Lunges to end of parking spaces
2. Bunny Hop back down parking spaces on other side

Mosey to next loop:
1. Spiderman Lunge to storm drain
2. Complete the loop

Mosey to final loop:
1. 10 Hand Release Merkins
2. Complete loop run back to start.

See image. Most completed 4 laps.

Final lap in front of flags:
10 Flutter IC
10 Hello Dolly IC
10 LBC IC
10 BigBoys IC

Mosey back to COT

MARY:

ANNOUNCEMENTS:
Fort Mill Care Center
Iron Pax

COT:
Show To Know

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Goat Track

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WARMUP:
– SSH x30
– Merkins x10
– Peter Parkers x10
– Windmills x10
THE THANG:
Ran to Fort Mill Golf Club which has apparently moved to Augusta National status because we were turned away by the guy pulling the carts out. So a quick audible turned us around and headed back to the top of the steep hill on Withers St.

Here we would still play golf on something not nearly as nice as the course we planned to play. Nasty courses are commonly referred to as Goat Tracks.

9 Holes of Golf:
– Top of the hill is the tee box (perform 2 squats for the first hole, 4 for the second, etc.)
– Circular grass island in front of Fort Mill Baptist Church is the green (1 burpee for the first hole, 2 for the second, etc.)
– Run back and forth between the two points to complete 9 holes.

Most people got through the 7th hold before we needed to call it to mosey back.

MARY:
Took turns calling exercises for 5 min

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Drive By Complaints

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COP
Mosey with dynamic warmup 5 min

SANDOOM AMRAP 12 Minutes
10x
SB OH Strict Press
SB Good Morning/Dead Lifts
SB Back squat
SB Clean

At end of timer, grab SB and move to field for second set of work.

Moving Sandbag Iterations w/Static Moves Between
Bear Crawl SB Drag across field
One Shoulder Squat x 10 each side
Clean and Toss across field
SB OH Hold for the six
SB Lunges in front rack position across field
SB over the shoulder (OTS)
Bear Crawl w/SB on back

Boogie Nights is apparently the only person who can successfully bear crawl while balancing a sandbag on his back.

Walk back to COT w/SB on one shoulder, flapjack halfway
Mary
SB Sit Up
Flutter with SB Hold/Press
Seated SB Twists
Have a nice day 30 seconds

COT

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