Tag: fishstix

Grading parking lot grittiness

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WARMUP:
Lap around the parking lot, COP (SSH, WM, IW)
THE THANG:
Stops are various parking lots around the major metropolitan city of Fort Mill. Exercises – Merkins (various types) and squats. Stopped at The Print Shop for pull-ups, monkey and parallel bar exercises. Minnow Pond sharks joined in on the fun. We continued our loop around town and back to COT.

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Took Cindy Around The Block 👩🏻‍❤️‍💋‍👨

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WARMUP:
First 7 minutes is to warm-up the way you like to/want to. Run, stretch, walk, yoga. Meet back here at 5:22.

THE THANG:
Cindy is your friend/date. Some things you will have to use her for, other things you will have to carry her, some times you will have to leave her behind.

10 cones = 10 stations
20 is the rep count.

1. 20 Burpee Block Jump Overs
(Carry Cindy to Station 2)
2. 20 Murder Bunnies
(Carry Cindy to Station 3)
3. 20 Thrusters
(Carry Cindy to Station 4)
4. 20 Combo Merkins
(Carry Cindy to Station 5)
5. 20 Curl Press
(Carry Cindy to Station 6)
6. 20 Vertical Block Windshield Wiper
(Carry Cindy to Station 7)
7. 20 Cindy Swings
(Carry Cindy to Station 8)
8. 20 Overhead Squat
(Carry Cindy to Station 9)
9. 20 Bent Over Row
(Carry Cindy to Station 10)
10. Leave Cindy and Run a Small Loop
(Carry Cindy to Station 1)

Completed 2 full laps.

MARY:
20 4-count Flutter
20 4-count Hello Dolly
20 4-count Freddie Mercury

ANNOUNCEMENTS:
Read your newsletter

COT:
Marriages, Israel, Kids

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Pull up your zipper

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WARMUP: run to old Hardy’s and do something while waiting for the six
THE THANG: the zipper run to Elliot street turn right. Run to Unity turn left. Do 10 merkins and 15 squats run to pine turn right and repeat till you run out of time.
MARY: nada
ANNOUNCEMENTS: to many to list. Call pusher
COT: prayers and praises.

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Too Much Candy

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WARMUP: Mosey around the parking lot.
20 SSH, 10 Hillbilly Walkers, 10 M. Knight Clubs
THE THANG:
Round 1:
20 EA. Merkins: Run to end of lot and do 3 Burpees
20 EA. Squats: Run to end of lot and do 3 Burpees
20 EA. Mountain Climbers: Run to end of lot and do 3 Burpees
20 EA. Flutters: Run to end of lot and do 3 Burpees
Round 2
18 EA. Merkins: Run to end of lot and do 3 Burpees
18 EA. Squats: Run to end of lot and do 3 Burpees
18 EA. Mountain Climbers: Run to end of lot and do 3 Burpees
18 EA. Flutters: Run to end of lot and do 3 Burpees
**each round reduce reps by 2**
We made it to 6 before we ran out of time.
MARY:
ANNOUNCEMENTS: Safe Travels for Ft. Mill Band Students, Prayers and support for schools, parents, and leadership. Hope we have plenty of healthy runners this weekend.
COT:

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Yo dude.. that’s creepy…

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A dark and scary morning at Alcatraz.

Thankfully 4 of the fort’s finest joined me for my Q that was a mix of chance and a mix of choice.

Part 1:

Warmup

Long Mosey up and down the road. Then circled up in the parking lot closer to the playground.
15 SSH IC
10 MNC IC
5 Burpees
15 Seal Jacks IC
5 SLOW windmills IC
5 Burpees
15 Plank Jacks IC
Stretch
15 Mtn Climbers IC
5 Burpees

Let the games begin.

We played a card game. Suit determines Exercise and Number/Face Card determine Reps
Hearts= Mericans
Diamonds = Diamond Mericans
Clubs = Burpees
Spakes= Squats

We did 4 initial rounds.

Round 1 each person had to pick the color Red or Black. If you got it right no reps for you. (but for everyone else) If you got it wrong everyone had to do the exercise and the reps.
Round 2 You had to guess higher or lower than your first card. So if you had a 6 of spades…you had to guess would your next card be higher than 6 or lower
Round 3 You had to guess if your next card would be “inside” the other two cards or “outside” the other two cards.
Round 4 You had to guess the suit of the card.

Once we all had our 4 cards (and did a ton of burpees) We moved to phase 2.

Pick your poison:

100 reps of HR Mericans OR Diamonds / 100 reps of Squats OR Lunges /100 Reps of Flutters OR Heels to Heaven.

Either way you had to do 100 reps of mericans 100 reps of legs and 100 reps of abs but you could pick your exercise to do this. In the interest of time this section was truncated and we moved into phase 3.

Phase 3 the final card draw.

I laid out 12 cards a “take” side and a “give side” In short if your card was on the take side you had to do the exercise and reps. If it was on the Give side….you would be exempt from the exercise and the reps.

We got through this pretty fast which gave us time to rip through the remainder of the deck. Everyone Enjoyed it!

All told…over 200 push-up related exercises over 100 burpees over 100 squats/lunges and even time for some ab work.

Candy was passed around at COT and all left with smiles.

Thanks Uber for the opportunity! Until Next time!

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Sweet Sixteen at Sweep the Leg

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Big crowd on a Monday morning..clown car arrived early from the far reaches of Catawba Ridge. Simple 1+ mile route around the connecting parking lots with four stations. First lap was done backwards so the greyhounds could get out front.
Stop #1 – End of street near Velux, exercises Lunges and jump squats (10 each)
Stop #2 – End of street half way down big hill to school, exercises, CDDs, Plank jumps (10 each)
Stop #3 – Bank parking lot, exercises, Heals to heaven, flutters (10 each)
Stop #4 – Near Pet Supply Plus, exercises, Mike Tysons, Squat Thrusters (10 each)
Most got in 3 laps
Great job this morning.

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1 minute in the Kitchen

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This was the first time Qing at TC Elem. Not the closest sight for me. Started with a mosey around the back with a couple stops for SSH, stretch, IW, HW more mosey. Get to bus drop off area for more warm up MNC, O/H Clap, merkin and Peter Parker. I came by earlier and dropped off sand bags and station cards.

We had 4 stations with 4 rounds. The thang was do each exercise for 1min and then move to the next station. Complete 4 stations = 1 Round. After each round a lap around the bus parking lot.

Round Sta 1. 2. 3. 4
1 – Curls. Merkin. Dips. LBC
2 – O/H Press. WAM. MH. Plank Jacks
3 – Curl/Hold. Diamond. Calf Raise. Plank Tucks
4 – Squat. CDD. SSH. Flutter

Mosey with bags back to front of school for Mary. Closed out with COT.

Thanks Maximus for the opportunity to lead and share the sandbags from an old AO “Normandy”. AO was an original at the complex and had a mix of Indian Land and FM guys. That is where my F3 journey started 10yrs.

Rebel out

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On like Donkey Kong

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Warm-up lap around the carpool line with ruck only. Circled back to pick up sandbags and headed to the Amphitheater. Carried bag and ruck to first level, 10 ruck swings. Followed path back down to the bottom with ruck only. Bear crawled back to bag, carried both to second level, 15 squat thrusters, and back to bottom with ruck. Bear crawl back to bag, carry both to next level, 15 man makers. One more level, kind of like Donkey Kong without the flaming barrels. Bear crawl to the top level, flutter with ruck overhead, 25 in cadence,
Next, we traveled back to the front of the school with ruck and sandbags. We each took turns moving the sandbags between the cones, about 50 yards while the others performed exercises with their rucks. When it was my turn to move the sandbags, I called man makers and quickly changed the exercise after the “Debbie Downer” faces from the other pax. We did arrived at the flag a bit early so we finished up with man makers.
Great job everyone!

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It wasn’t a basketball court but it will do

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WARMUP: just ran around the school and then took a bonus lap around the long loop….. people were questioning whether this was a running AO. Small circle: Windmills, Slow Low Squats, Merkins, Mountain climbers, Merkins, Mountain Climbers, Morracan Night Clubs, Squats, Seal jacks
THE THANG: Ran to end of parking lot and made make shift basketball court for the purposes of line drills (formally known as Suicides). We ran 50% and then did an exercise. We continued to do this until I ran out of things to do and the clock got close to 6. We finished with a “full” parking lot line drill and a circle for some stretches to cool down. Everyone enjoyed the Burpees and the fact we were as slow as our brothers.
MARY: Too good at time management to need this…
ANNOUNCEMENTS: Bethel Men’s, Dam to Dam, probably something else…
COT: Prayers for children in our schools, marriages

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Friday the 20th at the Stockade – clever title absent

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WARMUP: Short “mozyroo” from the AO to the front of Harris Teeter.  YHC has been nursing a bum calf so no SSH were to be had.  We proceeded with  Carolina Dry Docks, Low Slow Squats, American Hammers, Mountain Climbers and Moroccan Night Clubs.
THE THANG:  Another short mozy to the side of HT.  At HT we did a group wall sit with the first Pax giving us a 10 count.  We then crossed the alley and did 5 merkins as a group.  When back to the HT wall we swapped out wall sits for planks.  Rinse and repeat with ongoing 10 counts and merkins (regular, hand release, Diamond, wide arm) alternating wall sits and planks.  After finishing these we did a lap around the oil change place with a brief stop for dips using the wall.  
 Back to HT for the same series but we swapped out merkins for 3 burpees.  Burpees included regular, Superman, Kraken and 8 count.  Repeat the lap (with dips) and back to HT.  Last series we swapped out burpees for 5 big boy sit-ups.
 Mozy to the fountain at the bottom of the hill by the fire dept.  There we did a plank clock with Carolina Dry Docks.  We started at 1:00 and did one CDD.  Plank walk to 2:00 for two CDDs.  Kept going until we did a full fountain lap and 78 total CDDs.
 Briefest mozy ever to the start of the row of arborvitae trees at the entrance to the apartment complex.  Starting with the first arborvitae we did two burpees and lunge walked the row, where at alternating trees, we did two burpees.  48 burpees later we were done.  Running a bit short on time we jogged our way back down the row and did two burpees at every third one.
  Mozy back to COT with one minute to spare.  One minute of full body destroyers ensued and we were all happy.
MARY:  she stayed home
ANNOUNCEMENTS:  D2D fund raisers
COT: Family health, marriages, 2.0s

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