Tag: Flounder

It was the Damn Sasquatch

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WARMUP: carry something heavy (sandbags, slamball, rucks) with dynamic warmup (i.e. toy soldier, side steps, back steps)
THE THANG: 4 stations behind earth fare with 5th pax running ~100yds total to stop sign and back as the timer.
Station 1: Sandbag back squats
Station 2: over the shoulder sandbag toss (alternate sides)
Station 3: Slamball (20lb) thruster and throw
Station 4: plastic crate bear crawls/runs
Once everyone finished each station including run, ruck to the office for weighted pull-ups, modify as needed, then back to stations to repeat aforementioned THANG.
Last thang to travel back towards COT was sandbag and slamball Indian ruck- pax in front launches slamball forwards, pax in back has sandbag and drops it on ground once pax in front retreats to the back to pick it off the ground, the next pax in line gets slam ball and repeats- did this from behind earth fare to COT
MARY: circle up in plank position, pax roll 20lb slamball to a non-adjacent pax- rucks were on because that’s the manly thing to do. THIS TORE UP THE CORE! I forgot what we decided to call this… “plank potato?”
ANNOUNCEMENTS: some relay coming up soon
COT: Thanks to Olaf for the Q and for retrieving the great I left behind.
Saw Tsunami out for the first time in over a year, getting after it at STL!
Lifting up all thoughts and prayers to our wonderful and gracious Heavenly Father!

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Mosey Free Friday

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WARMUP: 10 each- Cherry Pickers, Moroccan NC
THE THANG:
ROUND 1
2 rounds of Tabata 60 seconds with 30 second rest. PAX was challenged to beat the first count on the second round. They probably went soft expecting a 3rd round but I failed to meet their expectations 😂
The Exercises-
Merkins
Squats
Burpees
Big boys
Shoulder taps
LBC’s
Lunges

ROUND 2
Dora with lunge walk out and toy soldier back mode of transportation.
100- Merkins
200- Dips
300- Squats

MARY: 2-rounds
ANNOUNCEMENTS: News Letter
COT:Had to be there

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The Battle: Kitchen Sink edition

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Nice cool morning here in the greater Tega Cay area. As we were waiting in the parking lot YHC was hoping for at least 1 more pax to show up for what I had planned. Thankfully PETA pulled in at 5:14 and we were ready to go!

Warmup:

25 Merkins IC ( I’m a little disappointed in myself when I struggled with my last rep. I will do better next time)
25 Flutters IC
10 Merkins IC
10 Flutters IC
5 Merkins IC
5 Flutters IC

Mosey to the Tree within the Traffic Circle

Counted off the pax into team 1 and team 2. Facing opposite ways we did a competitive “challenge run” running around the large traffic circle in front of the school. This run required the 6 to do 2 burpees before running to the front. To win each team had to complete 4 laps. Winners got to do 10 Burpees and losers had to do 20. Pax pushed and it was a VERY close race as a result we both won and did 10 burpees.

Mosey to the front of the school.

We began the 2nd portion of the workout doing a Tabata style sequence 45 seconds of work 15 seconds of rest.

2 Rounds of :
HR Merkins
Squats
Diamond Merkins
BBS

After the second round we did a recovery lap and got into the mental battle known as “last man planking” In short we circled up and held plank as long as we could until no one could plank anymore. I would periodically call merkins to “thin the herd”. After calling 5 merkins IC everyone held fast. After calling 6 merkins IC we had 4-5 drop. After calling 7 Merkins IC we had everyone else drop except for YHC and Maximas. With that Maximas was declared the winner and we moved on to COT with just about 7 minutes to go.

With a little under 7 minutes to go of course I called a Burpee EMOM. Started with a round of 10, moved to 11, moved to 12, back down to 11, down to 10, and then one last round of 10. With only 30 seconds left we did a light stretch and 1 more HR merkin for good measure.

Great work by all the men who showed especially Flounder as he sets a great example for all the other PAX.

The Theme today was “the Battle”. Not only the battle we face with competition, or each other but mostly the battle we have with ourselves. How much can you push yourself and how far are you willing to go? Chances are you can go at least “one more rep” you just need to believe you can and people to help push you further.

Thanks for the opportunity! Until Next Time!

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Smokin Workout for a Slow-Burn

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WARMUP:
SSH, Morrocon NC, Hillbilly Walkers, and Cherry Pickers
THE THANG:
15s= Plank Jacks & Shoulder Taps
4 Corners = 20-15-10-5:
Corner #1 – Dips & LBCs; Corner #2 – Merkins & Squats; Corner #3 – Carolina Dry Docks & Mountain Climbers; Corner #4 – Monkey Humpers & Seal Jacks, Round 1 Transportation- Bear Crawl, Round 2- Crab Walk, Round 3- Lunges, Round 4- Mosey
MARY:
American Hammers
ANNOUNCEMENTS: Read the newsletter
COT: Prayers and Praises

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Riggs is gonna have to help Murtaugh off the pot…

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WARMUP: mosey to Lowes for
20 SSH
10 Windmill
10 Cherry Picker
10 Merkins
THE THANG:
11s running from the road to the front of Lowes. Start at one BBSU and 10 Leg Lifts (whatever they’re called)
Give the PAX a 10 count and change things up with…
21s?! running half the distance. Starting with one calf raise in squat position, and 20 squats
Upon completion we did some 10 counts in downward dog position to stretch our calves
Mosey back to COT and partner up for 3 minutes of Roshamburpees!
ANNOUNCEMENTS: D2D and the Jeager
COT: Prayers of thanks and prayers for the lost

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Cardio & A Little Failure

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WARMUP: Run to the bottom of the first hill on Hubert Graham.
Wind Mills, Low Slow Squats, More Wind Mills
10 Burpees
THE THANG:
NUR 1/2 way back up the hill
Fixed Leg Lunges x 10ea leg
Run back down for 100 Calf Raises
NUR 1/2 way back up
Dips on the guardrail until failure. BTW, Senator took charity on the rest of us and stopped once we failed but he had some left. So, as a group, we did more.
Run around the back of the school to the parking lot on the far right side.
Bear crawl from island to island with 10 Diamond Merkins every other parking space line.
Mike Tysons on the curb until failure.
Crawl bear back to the starting point with 10 Mountain Climbers every other line.
Sprint to the entrance of the playground, 5 Burpees, sprint back. As I mentioned to the PAX, this is where I almost splashed, at my own Q.
LBC’s to failure.
This is where I had a moment of transparency with the PAX. You see, if I were here by myself, I would have absolutely quit on myself and not done what I had written down. I told the PAX what was written and with that spoken, we did it and it wasn’t that bad. We sprinted (or ran) back to the playground entrance.
Sucking wind, we did a long set of heels to Heaven but the legs never came down.
Run to the front lot for a set of suicides with a few Burpees at the end for good measure.

MARY: Performed throughout.
ANNOUNCEMENTS: D2DB…quit delaying and sign up. Tell your friends, too.
COT: It happened.

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Where’s Olaf?

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WARMUP: Loosen up the shoulders with Moroccan NC, and big arm circles , ham stretches
THE THANG: 20 ruck squats, 20 ruck burpees, 20 merkins with ruck, 20 ruck flutter presses , ruck shuffle stop sign to stop sign and back. 15 ruck squats, 15 ruck burpees, 15 merkins with ruck, 15 ruck flutter presses , ruck shuffle stop sign to stop sign and back. 10 ruck squats, 10 ruck burpees, 10 merkins with ruck, 10 ruck flutter presses , ruck shuffle stop sign to stop sign and back. Ruck cool down. 1.83 total ruck miles
MARY:
ANNOUNCEMENTS:
COT: Dark Helmet lead us out.

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Long Drive

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WARMUP: The warmup was a slow mousey around the parking area….we did Windmills, Hillbilly Walkers, Imperial Walkers and Morrocan Nighclubs.
THE THANG: We did 8 exercises 5 SQUATS,10 LUNGES,15 MERKIN W/PLANKJACKS,20 BIG BOYS, 25. SHOULDER TAPS, 30 AMERICAN HAMMERS, 35 MTN CLIMBERS AND 40 SSH
We did the first exercise the count was 5 then ran a lap around the parking lot, then repeat the exercise before and continue down the list in increments of 5 until you completed the list and rinse and repeat. Thank you to Slapshot for giving me the opportunity to lead and for giving great directions to the AO in the best hype video out there.
MARY: no Mary
ANNOUNCEMENTS: Dam to Dam Bar 10k
COT: We prayed for safe travels and family

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Cardio & Coupons at The Sink

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WARMUP: 8min warm up run wherever you choose but be back for the rest of the warmup.
Windmills & Imperial Walkers
THE THANG: 30yd Crab Walk to the coupons (sounds a lot like last week) and grab a coupon of your liking, or disliking. Options were sandbags, kettle bells, rucks and cinderblocks.
1min Thrusters then a 10sec rest
1min Chest Press then a 10sec rest
1min Overhead Press then a 10sec rest
1min Derkins then a 10sec rest
1min Dips then a 10sec rest
1min Thrusters then a 10sec rest

Run a lap around the parking lot.
With coupon, 12 fixed leg lunges, each leg
20yd Partner Pushes, twice

Run a lap around the parking lot.
With coupon up in the air, leg lifts, bicycles and flutters w/ the press.
6ct Burpees
More Thrusters
Run another lap
MARY: Incorporated throughout
ANNOUNCEMENTS: Divac articulated the meaning of having Autism Strong as a organization we’re fundraising for with D2D. Read your newsletter and engage in one of the many outreach opportunities.
COT: It happened and it was powerful.

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Four Freedoms

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Stockade Four Freedoms January 6th 2023 (1941)

Started with a run behind Harris Teeter and up to Grace Presb Church.
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (10x I/C)
Moroccan Nightclubs (10x I/C)
Low slow squats (10x I/C)
Big Arm Circles (6 forward, 6 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Short mosey run

Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys,
Lunge walk…stop and do squats,
Bear crawl…stop and do merkins,

Short mosey run back over to the shopping plaza.
Bench work: Incline Merkins, step ups, dips, squats, derkins, calf raises

Short run over to the wall nearby Dollar Tree:
Wall sits, BTW, and wall-tar-jai’s
Four Freedoms background/info delivered during wall sits. See summary at end of BB.

Short run to adjacent parking lot: found the cinder block and did:
Pass the ammunition: Pax do a curb plank, drag/pass the cinder block to the guy next to you, and so until the last guy then sends the block back to starting guy. Then all pax do curb merkins (3 I/C). repeat.

Run back to Grace church: Find the four cones in the parking lot.
Cone 1 “Freedom of Speech”: did 4 burpees,
run to Cone 2 “Freedom of Worship”: did 4 burpees,
run to Cone 3 “Freedom from Want”: did 4 burpees,
run to cone 4 “Freedom from Fear”: did 4 burpees.

Run back to shopping plaza.
Global running routine: Pax circle up, wrestling stance, side shuffle, stop and do: Smurf jacks, squats, monkey humpers.

Run to COT.
BURPEE-QUIZ time: Pax were asked, and correctly answered, what the Four Freedoms were, which President delivered the speech, and when was it delivered. Therefore, pax had to do only 8 burpees.
Mary: Freddies, flutters, box cutters.

Fini
COT

Four Freedoms:
Context/background: by December 1940, Nazi Germany had taken over most of Europe and Britain/London was getting pummeled with the nightly blitz bombings. Japan was also making conquests in China and Korea. The US was separated from all of this, and many folks thought the isolationist stance should continue (people were still remembering the pain of WW One).
But FDR (newly elected to his third term as President) knew the US was basically the only nation capable of saving the democracies of the world.
In his State of the Union address on January 6th 1941, FDR laid out why the US should get more involved…the four basic freedoms of democracy was under attack:
Freedom of Speech
Freedom to Worship God in the manner that a man wants to.
Freedom from Want…economic security
Freedom from Fear…aggression of one nation to another

Eighty-two years later, we have Ukraine being attacked and their basic Freedoms under attack. Prayers for ClickBait, MarkTwian, and their crews in the work they are doing over there in Ukraine.

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