Tag: fishstix

The Monday After

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It’s the Monday after a great CSAUP, wet, rainy, and pollen filled air. Three men went on an adventure on the trails behind the school, half a loop exiting at the bottom of the hill near the new construction.
We made a few stops to do a set of merkins and squats.
Great to get some fresh air, exercises, and fellowship this morning.

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Baxter Loops pick up the 6 style

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WARMUP: No warmup
THE THANG: Headed to Baxter for a big loop with PT at each Stop Sign- Alternate 10 Merkins 10 Squats and 5 Burpees 15 LBC. Change direction when you get back to the start, pick up the 6 and they all follow.
MARY:
ANNOUNCEMENTS: Jager!! Read your Newsletter
COT: Finished with The Lords Prayer

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Q vs Q at The Ridge

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Well, temperature drops a few degrees and only a few Pax show up for the battle of bells vs bootcamp. A bit of bad timing since another Q vs Q battle was happening down the street between The Fort and The Rock.
We kicked it off with a warm-up by YHC. SSHs, Imperial Walkers, Windmills, Plank Stretches.
Atlas had the first 20 minutes with cones spread out in the parking lot. Exercises (15 reps each) at each cone, back to the middle of the parking lot for 5 burpees. Lots of Kettlebell exercises and burpees. He gave credit to Jekyll for idea.
YHC had the second half. We stayed in the same general area so we could listen to Atlas’ music selection.
Round 1: Bear crawl with merkins at every odd parking space. Sideways crawl around the parking lot island
Round 2: Lunge walk with squats at every odd parking space. Sideways crawl around the parking lot island opposite direct.
Round 3: Crabwalk with LBCs at every odd parking space. Toe taps on curb
Round 4: Inch worm merkins
Round 5 Burpee broad jumps

Back to COT. Great job by everyone. Lots of mumble chatter. As Cohiba mentioned in the video “We are all winners”

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Snarky Title!

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WARMUP: mosey to a church parking lot
Do some burpees and some dynamic warmups along with some exercises in cadence.
THE THANG: NUR up the hill to a different church parking lot. Introduce 5/10/15 of big boy sit ups, merkins and squats. Run to other places to do 5/10/15. Hit a record for most churches hit, unofficial of course.
Held AL Gore and did squats in a circle.
Introduced walk like an Egyptian.
Duck walked up Main Street with squats at light poles.
Some more running to churches for more 5/10/15
MARY: Souptonuts led us in some Mary as a warmup for next week’s VQ.
ANNOUNCEMENTS: burpees for bbq round 2. March 2nd 2024.
COT: CSPAN style.

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Almost a 3-way

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WARMUP: Mozy, Side straddle hops, tie fighters
THE THANG: two pain stations set up 50yds apart, two rounds…almost 3. Mozy to tables for step ups and dips
MARY: round robin
ANNOUNCEMENTS: Donations to ship remaining shoes
COT: prayers for Peabody, prayers for Family!

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Almost a 3-way

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WARMUP: Mozy, Side straddle hops, tie fighters
THE THANG: two pain stations set up 50yds apart, two rounds…almost 3. Mozy to tables for step ups and dips
MARY: round robin
ANNOUNCEMENTS: Donations to ship remaining shoes
COT: prayers for Peabody, prayers for Family!

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46 Years on the Big Ball

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WARMUP: Mosey to bottom of Kingsley hill. (a few things to get loose)
THE THANG: Run the “big loop” through neighborhood and return to bottom of hill.
Run to first road….back down. Run to second road….back down. Run to top…..back to swimming pool. Run to COT. We did do exercises at each stop including Burpees. ( In truth, was my birthday so didn’t write the backblast until 3/1…so forgot)
MARY:
ANNOUNCEMENTS:
COT:

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4 minutes until the Kraken

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Nice and warm for a Colosseum WO and a Flag Handoff.

With a FNG present we included the 5 core principles and the F3 mission. I started the “clock” which meant that every 4 minutes throughout the course of the workout each PAX would do 5 Kraken Burpees. With that I got into the warmup.

100 SSH (IC)
15 Merkins (IC)

So for the majority of this workout we ran to separate spots from the Colosseum Shovel Flag to the Carolina Eye Center Parking Lot. We would stop along the way where I would call different exercises in Cadence in this order.

5 Merkins (IC)
10 LBC’s (IC)
15 (Flutters IC)
20 HD (IC)
25 (Squats Low Slow IC)

As we ran back towards COT we stopped briefly into the “purple light” near the Tega Cay Coffee Truck. Everyone wondered where the glow sticks and foam pit was. Good questions obviously but it was not a rave or a college basement party so we did more Kraken Burpees.

As we approached the final few minutes Backdraft complained there were not enough squats so I obliged with 50 low slow squats that segwayed nicely into 5 more Kraken Burpees.

Got back to COT where we executed a Flag handoff to Rebound and named a FNG Blacklight.

All in all it was a good workout where we ended up with about 50 Kraken Burpees and around 150 Merkins, 180 LBC’s and just about 2 miles (slightly over or under depending on the watch)

Always honored for the lead and for the opportunity.

Thank you!

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Punishment for missing free throws

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WARMUP: the 0445 pre-run

THE THANG:
Shuttle runs
Using the rows in the parking lot (~20m apart) numbered 0-5, starting at 0, shuttle run to 1, return to 0. Run to 2, back to 0, etc until Pax got to 5, then start over from 1.

First 3 rounds (1 round being shuttle run through 1-5)
Burpees everytime you came back to 0. The number of burpees were equal to the number of the row you ran to.

Second 3 rounds were jump squats following the same rules as the burpees but by a factor of 4.

Last 3 rounds were 4 SC mountain climbers x the number of the row you ran to.
Those that finished before 6, did shuttle runs with no exercises.

Every 3 rounds was just over 1 mile.

MARY:
ANNOUNCEMENTS:
COT:

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What’s the fun in tapering

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WARMUP: pledge and then ran to WEP. The run is your warmup.
THE THANG: Partner up and run opposite directions around WEP. We started out with when you meet you partner, you drop and do 10 merkins slapping hands as you come up from the merkin. With the resounding “that’s it” after initial instructions, we took off in our opposite directions.

After meeting our partners for the second time, and essentially completing 1 full lap around the park, additional exercises were included. On top of the merkins, 10 LBCs were added.

1 more full lap, 1 additional exercise…now added in 10 squats. As my partner, old bay, was responsible for telling people he passed about the new exercises, he may have told some teams the new exercises were burpees. It happens.

Last lap added in 10 flutters.
MARY: no, made it back with no time remaining.
ANNOUNCEMENTS: jaeger on 3/11, dam to dam coming up
COT: How many times do you allow ego to get in the way of potentially “good ideas”? Or how do you let ego drive decisions just because people make comments that trigger competitive tendencies? Or how do you walk into a situation thinking one thing, and then realize someone changed something you didn’t expect (every time you passed them in a big WEP circle)?

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