Very delayed in writing this but since Band Camp finally came to a ruck workout and keeps ‘reminding’ me about it, I’ll try to remember what we did.
Ruck up and grab sandbags and head over to small field for some sandbag relays. Grab everything and head over to base of heart attack hill. Partner up and split taking sandbags up the hill. Drop the sandbags at the top and head back down. This trip up no straps. Suitcase, fireman, overhead, however you want to carry your ruck up the hill. Almost lost Tinsel to hills namesake bit his BP finally came down. Link the sandbags together for team weight. Everyone rotated on and off to help carry the weight most of the way back to COT. Times almost up so break apart the sandbags and huff it back for COT. Thanks for the Q opportunity Divac! And I promise next year when Band Camp returns the back blast will be prompt.
Tag: fishstix
pro tip: don’t take 2 weeks off
WARMUP: Mosey to coffee shop on Dave Lyle for some broga and merkins and mountain climbers in cadence. Then mosey down towards Middle school.
THE THANG:
11s with imperial squat walkers and diamond merkins
every time you pass the gold hill school sign do 2 burpees
Summary:
4 miles – 55 ISW, 55 diamonds, 40 burpees, 20 merkins, 40 mtn climbers
strong work by all
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Skunked
4 men showed up for a chilly morning at FMHS. Quick mosey to the band field (no signs of Band Camp). Warm ups (SSH, Imperial Walker, Windmill, Squats). Next, we used the field markers to do a burpee ladder. 1 burpee at each 10 yard marker adding 1 every 10 yards running back to the end zone.
Next, we moseyed to the freshman drop off area. Three rounds of dips x20. Continued our journey around the school to the pull-up bars. Three rounds of pull-ups x5 and squats x10.
Mosey to the front of the school. Two rounds of 1 minute toe taps. Back to COT for Mary (LBCs, Flutters, Hello Dolly, Freddie’s).
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Tega Cay Trails
2.9 miles ruck to the community pool via the paved path behind Shoreline Parkway. Explore trail, had to backtrack and returned to COT.
prayers for Noah and my M.
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YHC Birthday burpees!!
- QIC: Vuvuzela
- When: 2022-10-24
- Pax: Beaker, Cobra Kai, Cubbie, F3DaVinci, fishstix, Gekko, HarryCarry, Incoming, Paddle, Pusher, Sugar Daddy, Vuvuzela
- Posted In: Sweep The Leg
WARMUP: Mosey to Baxter neighborhood
THE THANG: start running the 1 miles circle at Baxter/mushroom pool neighborhood counter clockwise. Stop at each Stop sign and do 5 burpees, 10 merkins.
After get back to the beginning intersection, run back clockwise, stop at each Stop sign and do 5 burpees and 10 squats.
Some PAX completed 3 laps total, some other did at least 2 laps. 7 Stop signs per lap for a total of 105 burpees, 140 merkins, 70 squats, and 3-4 miles run.
MARY:
ANNOUNCEMENTS: Charity fundraising FIFA bracket, Bethels Shelter, Blood Drive, Shield-lock challenge and some more.
COT: prayers for families and kids. Praise for YHC 41st birthday.
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Speed Zone Board of Pain
- QIC: Happy Hour
- When: 2022-10-21
- Pax: Cobra Kai, Cohiba, fishstix, Flounder, Happy Hour, Hardwood, Incoming, Killa Beez, Ltrain, Mainframe, skipper, slapshot, Sugar Daddy
- Posted In: The Stockade
WARMUP: 1/4 mile
THE THANG: 1 rounds of 10/21/22 reps with a 1/4 mile run in between and a speed zone with 5 alternating modes of transportation
MARY: no
ANNOUNCEMENTS: join us for a spartan in November
COT:
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Maximus look-a-like
- QIC: trucker
- When: 2022-10-22
- Pax: fishstix, Mark Nestel, skipper, Trucker, Über (Rhett Trease)
- Posted In: Alcatraz
WARMUP: windmills, low slow squats, IW
THE THANG: mossy to Anchorage Ln. Each PAX was being held accountable as the instruction was do 50 merkins and run to white mailbox at bottom of hill. You vs you as you can break up the 50 and run the hill as many times as you want. This is not a Dora partner WO. Most ran the hill 2xs, some 3. Next: 75 leg raises and you vs you. Finally 100 LBcs and you vs you. Mossy to parking lot so Fish “half” Stick could go home and crawl back into bed crying of running hills. Mossy to swings for 3 rounds of planks and 15 gas pumps using the swing. Mossy to trail near trash can. Pendulum series. One end 15 merkins, middle 10 leg raises, other end 15 squats. 4 rounds. Mossy to COT for Broga.
MARY: Broga lead by CO
ANNOUNCEMENTS: Skeet shooting, need 9 more to make it happen! Sign Up!!!
COT: FMHS football player and two other football players from PKMS and FMHS JV who got concussions this week in games. PAX to find balance in home/work. Helping PAX get out of ruts.
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Audible
WARMUP:
Basic COP (SSH, IW, Cherry Pickers)
THE THANG:
Run to the bottom of Hubert Graham
4 Light Poles on the left side, at each do 5, 10, 15, 20 reps and then run back down to the bottom to start over:
– Burpees
– Squats (Nur up hill)
– Merkins
On the way back to TCES, variety of exercises to keep the pax together:
– Flutter
– Box Cutter
– Monkey Humpers
– Bombjacks
MARY: 1 minute of Mary to close out with Freddy’s.
ANNOUNCEMENTS:
Read your newsletter
COT:
– Prayers for estranged daughter Lara
– Prayers for pediatric speech therapist for Jed
– Prayers for comfort as Dana becomes a caregiver to boyfriend with stage 4 cancer
Honor to Serve.
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Negative Splits
- QIC: Gears
- When: 2022-10-17
- Pax: Badlands, Band Camp, Bass-o-matic, Double D, fishstix, Gears, Grout, Incoming, Masterpiece, Quack Attack, Tesla81, yard sale
- Posted In: Sweep The Leg
WARMUP: Nay
THE THANG: Half mile segments, targeting negative splits from 8:45 down 15 seconds per segment to 7:30. 3 min pain stations between segments:
SSH
IW
MNC
Peter Parker
Parker Peter
Bombjacks
Burpees
Squats
Monkey Humpers
HB Squats
Freddy’s
Box Cutter
Grave Digger
Merkins
CDD
Werkins
Mountain Climbers
MARY:
Hammers
Boat/Canoe
Protractor
Rosalita
Hello Dolly
Body Destroyer
ANNOUNCEMENTS:
Read your newsletter
COT:
Prayers for Kielbasa’s Son & Anchorman’s Daughter
Honor to Serve
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Cake crumbs and Mr Clean up 🧹
- QIC: CakeBoss, Mr Clean
- When: 2022-10-15
- Pax: Cakeboss, fishstix, Jump Shot, Mark Nestel, Masterpiece, Mr Clean, skipper, Über (Rhett Trease)
- Posted In: Alcatraz
WARMUP: mosey around runde park and down towards marina with stops for some exercise moves
THE THANG:
CakeBoss at helm: traditional Dora
100 merkins
200 LBCs
300 Squats
Partner runs hill (50yrds)
Swap
Mosey back to runde for handoff to Mr Clean
12 or so Cindy exercise moves with a run in between each
MARY: breathing exercises 😜
ANNOUNCEMENTS: bourbon tasting,
COT:keep posting
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