Tag: Float Bridge

Introducing the Stork Press

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WARMUP: After a messy start of out of order exercise commands, we warmed up
THE THANG: 5 rounds, 2 exercises, 1min each – 20 Swings with a plank, 6 burpees and run with KB
2 rounds, 6 exercises, 1 min each
clean, squat, press, both sides
Bent row, both sides,
Stork Press, both sides

2 rounds, 4 exercises
RDL – single leg, both sides
Goblet squats,
Squat jumps
MARY: Side Planks
ANNOUNCEMENTS:
COT: Treasure the good moments

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Kitchen Faucet Was Turned Off At The ‘Sink

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Bring your sand bag. Those were the instructions.
WARMUP: Short mosey with a few of the typical warmup exercises.
THE THANG: Grab your bag…sandbag, and meet me by the flag poles.
I reintroduced the GoRuck 60×60 and let them know it would be a regular exercise this morning. For the 1 person reading this, if you’re not sure what the 60×60 is, here you go.
Start with the bag on the ground in front of your feet. Bend over and put your hands on the bag, drop back to a plank, execute a pushup with your chest touching the bag, pop up into the bottom of a squat, rack the sandbag to a front-rack position, stand up then toss the sandbag over your head once you get to the top of the movement. That is 1. Turn around, address the sandbag and do it again. Repeat for 60 seconds.
To ensure we knew how to execute it, we performed our first 60×60.
Rack the bag and make our way behind the school to the back drop-off entrance.
15 of each exercise:
Simbas (because I love them and they’re harder with a sandbag)
Flutters with press. At rep #8, I was called out for not actually pressing my sandbag so I performed 8 correct reps once everyone else completed their 15. I’m thankful IJ called me out as I’m sure others saw this yet didn’t speak up. We need men in our lives who will speak up.
60×60
Rack the sandbag and meet at the other end of the back stretch behind the school.
15 of each exercise:
Squats
Dead Lifts (Hopefully with proper form)
Thrusters
Slow(er) Calf Raises
60×60
Rack the sandbag and meet at the corner of the loop by the lighted sign.
15 of each exercise:
Partner Derkins (no sandbag)
Curls
Overhead Press
Chest Press (15 I/C actually means 30)
60×60
Rack the sandbag and meet over by the rock
Another 60×60
Partner Up
Partner 1: Farmers Carry the two sand bags an untold distance, probably 40yds then back.
Partner 2: Mountain Climbers
Flapjack
Rack the sandbag and go back to COT.

MARY: See above
ANNOUNCEMENTS: Rock Hill Rooster (I think) Partnership with Bethel on Sept 6!
All the others are in the Newsletter, or should be.
COT: Indeed

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Billy Madison Loop

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6 of us dodged puddles and covered over 4 miles this morning. Here was what YHC dubbed the “Billy Madison” route:

– Circle Doby’s Bridge Elementary, up Neff Court
– Take the rocky path up and over Doby’s Bridge to and through Dominion Bridge
– Venture down Whites Rd, left at the Forest Creek Middle basketball courts, around the school, down to the track and back up and over Whites Rd again
– Circle Catawba Ridge High School, back over Whites Rd, through Dominion Bridge (up hill this time) and back to COT
– 4.16 miles total

NMM
When we all arrived this morning, it was pouring – like, you cannot see the road pouring. I think we all thought the worst about what was to come. Funny thing though, at 5:13 the rain stopped and we stepped off. We made the situation much worse in our minds than what was reality. There’s a lesson there. Maybe the thing you are putting off isn’t as bad as you think it is. Maybe you should just step off and get started. Or maybe it was just happenstance. Maybe.

Aye!
Italian Job

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Sandbag Racing

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WARMUP: ssh, burpees, low slow squat, windmill
THE THANG:
PAX divide into 2 teams with a 60lb sandbag each team. Mosey to football field.

Race #1: PAX do 5 merkins every 10 yards. One PAX does sandbag throw for 10 yards, rotate PAX throwing. At endzone, each time run 1 lap with the bag back to endzone. Coming back down the field, 5 squats every 10 yards with reverse overhead bag throws.

Race #2: Bear crawl with one pax dragging the bag. Rotate as needed. Run 1 lap. Crawl bear coming back with bag.

Race #3: walking lunge going down the field. Run a lap with bag. Nur coming back with reverse bag drag.

MARY: briefly
ANNOUNCEMENTS: read newsletter
COT: yes

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Slaughter Moderate Hug Fest

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WARMUP:
– Windmills at hurricane speed
THE THANG:
1. Run to the side parking lot and form groups of 3.
1. One team member at each end of the parking lot doing exercises. One team member running
2. first round LBC and CDD
3. second round Squats are Merkins
4. repeat each round twice.
1. Run to the bleachers
1. Elevens
2. Step us are the bottom -> 2 legs =1
3. Dips at the top
1. Run to the main parking lot
1. Bear crawl to each line and do merkins
2. Suicided back -> Nur their run back
3. Repeat
1. Return to COT

Suplex completed most of the work out with a 30lb vest. Slaugher turned up the pace ensure we are all >1% better.
MARY:
ANNOUNCEMENTS:
– Naked Gun
– Hero 5K
– Family Care Center
COT:
1. Request made for patience when dealing with kids and loved ones.
2. A PAX had a new baby this week and mother baby are doing well.

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Thunderstruck VC Volleyball Season Opening Celebration

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Musical Soundtrack: AC/DC Live Album (1991) Released Oct 27, 1992, edited for brevity.
See Amazon Playlist: “AC/DC Live F3 Workout 45 minutes”

Warmup:
– Mosey a lap
– Mountain Climbers
– Big Boy Sit-ups
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– LBC

THE THANG:
WANNABE A BALLER?
80-160-240 Dora. Run down and take a shot on the hoop. If you make the shot, then you get to take 10 off of your required number of reps for the current exercise.
– 80 Merkin
– 160 Squat
– 240 LBC

ALTERNATING CURRENT: Do an exercise, and then bear crawl to the line, and then nur back.
– 30 Big Boys
– 15 Merkins
– 30 Low Slow Squats
– 30 Bicycles
DIRECT CURRENT: Do two exercises, then run a lap.
– 20 Carolina Dry Docks 30 second plank
– 30 Calf Raise 20 Flutters (count on the left leg)
– 10 Mike Tysons 30 LBC
– 30 Squats 20 American Hammer

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Casting a wider net.

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WARMUP:
Moroccan nightclub
Imperial walker
Windmill
THE THANG:
Wind sprints with 5 Side Straddle Hops at the base

Bucket of fun – 45 seconds exercise + 25 seconds rest
– Merkins
– Jump Rope
– Side Straddle Hop
– Plank Jack
– American Hammers
– Plank Jacks
– Man Makers
– Curls
– Overhead Press
– Shoulder Taps

Discussion -> Casting a wider net when hiring and building a team.

MARY:
ANNOUNCEMENTS:
– Stuff the bus -> Saturday
– Next Thursday -> Bethel Mens Shelter
– Friday – State of the union -> Dark Helmet -> Panerra
COT:

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Field Work

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WARMUP:
– SSH
– Windmills
– Merkins
THE THANG:
– Mosey down the road to the field gate entrance while triggering every motion sensor light on the way

Round 1:
– Bear crawl the 10 – 1 burpee
– Crawl bear back to the endzone
– Bear crawl to the 20 – 2 burpees
– Crawl bear back to the endzone
– Continue the series until reaching the 50 yard line with 5 burpees and back

Round 2:
– Run to 50 – 5 burpees
– Nur back to the endzone
– Run to the 40 on the opposite side (60 yards) – 4 burpees
– Nur back to the endzone
– Continue the series until reaching the endzone on the opposite side

Round 3: Line up on the track in teams of 3 for Catch Me If You Can
– 1 partner completes 5 Diamond Merkins and then runs to catch up with the other two partners
– Partner 2 carries Partner 3 until Partner 1 catches them
– Partner 2 completes 5 Diamond Merkins and runs to catch the other two partners
– Partner 3 carries Partner 1 until Partner 2 catches them
– Continue for a full lap around the track

Round 4:
Back to the endzone in groups of 2 for a modified Dora due to limited time
– 75 Merkins
– 150 LBCs

MARY:
– Take turns going around the circle calling exercises until time runs out.

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Bear Crawl and Ode to Wilt

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WARMUP:
Motivator
Imperial Walkers
Hillbilly Walkers
Windmills
Arm Circles – front and back
Michael Phelps
Downward Dog
Honeymooners
Runner’s Stretch
THE THANG:
We moseyed down to the lower lot.
Thang 1
Using the Parking spaces start at one end, Bear Crawl 2 lines do 1 Merkin, Crawl Bear 1 line and do 8 squats. Bear Crawl 2 lines do 2 Merkins, Crawl Bear 1 line and do 7 squats. Repeat until you do 8 Merkins an 1 squat.
Moseyed bottom of the hill to the upper lot.
Thang 2
Starting at the bottom of the hill, Bear crawl forward 4 steps, then do 1 merkin, 1 plank jack, and 1 shoulder tap (R + L =1). Repeat, adding 1 rep to each exercise each time—bear crawl forward 4 steps, then do 2 merkins, 2 plank jacks, and 2 shoulder taps. Repeat until you reach 10 reps each of merkins, plank jacks and shoulder taps.

Nur to the top of the hill, then we moseyed to the basketball courts.

Thang 3
Starting at the baseline at the far court do 100 LBCs, then run to the opposite baseline and do 100 squats. At the next baseline 100 flutter kicks (R+L =1), and then run to opposite baseline and do 100 lunges (50 each leg).

We made it back to COT in time for a 1 minute plank.

Announcements were made and prayers were said.

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