Tag: fresh prince

Matters of the Heart

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We had 11 PAX and 6 fly by runners this morning at The Hive.

COP
SSH x 20
Low Slow Squat x 10
Moroccan Night Club x 20

Disclaimer, move to start point.

WEINKE
Use parking rows as pain stations
10 Reps Each Stop

Method of Travel between Stations
Lunge walk to each row

Stop 1
Halos
Kid Launch

Stop 2
One Legged RDL both sides

Stop 3
Tricep Extensions
Curls

Stop 4
Goblet Squats
Cossack Squats

Stop 5
KB Swings
OH Press

Stop 6
Burpee Snatch

Stop 7
Lawn Mowers Both Sides

KB OH Carry back to start, rinse and repeat.

In between each round YHC waxed poetic re: matters of the heart. We took a crash course God’s Word says about what should be leading us in contrast to what the world says. Is it our hearts or our minds?

Jeremiah 17:9
Romans 12:1-2
2 Tim 3:16, Joshua 1:8, Psalm 119:9, 11

We completed two rounds

Mary
WWI Situps
Snap Crackle Pop
Flutters w/bell
LBC’s w/bell
High Plank to round it out

Solid COT. Prayers for a few PAX mentioned by name.

Thanks, Happy Hour, for the opportunity to Q at The Hive!

Punch List out.

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1% better at Slow Burn

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YHC was honored to be given the Q stick at Slow Burn and challenged the Pax to get 1% better this AM. You see, status quo is comfortable and safe because it is known. Showing up to an AO offers disruption because you do not know what you will encounter from the Q. As a Fort Redwood I dont have tons of new ideas but I do challenge those in attendance to get better as I am confident that this momentum will carry you through the day as it has for me over the years.

WARMUP:
Mosey to Persis parking lot and circle up
Windmills x 10
SSH x 20
Mtn x 20
MNC x 10
IW x 10
Lets go!
THE THANG:
Mosey to Lowes with (3) stations. At each station, we completed max number of reps for each exercise within a minute. Pax were instructed to use sidewalk chalk to note their number

Station 1
Burpees
Flutters
WAM

Station 2
Lunges
Hammers
Diamond merkins

Station 3
CDD
Big Boy

Rinse and repeat but with a caveat to do 1 more rep of each exercise with a partner

MARY:
Twister on Gas Pumpers
Boogie Nights on LBCs
Barry Manilow on Dying Cockroaches
Assassin on Peter Pointers

ANNOUNCEMENTS:
Read your newsletter

COT:
Prayers for safe travels, new jobs and for grace

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Ranch on Roidd

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Saw two Ruckers take the easy path then the campers headed out to build callouses at The Ranch
WARMUP: Mosey to front of school: 15 IW, 15 HW walker, 10 WM, 15 Cherry Picker. Foreplay done.

THE THANG:
9s on the hill. 8 Burpees, Bear Crawl up, 1 Squat, crawl Bear Down. You know the rest.

Mosey to benches in front of school:
30 Dips, 30 Step Ups, 30 Derkins.
Mosey to Side of School.
Peoples Chair while each person does 3 burpees.
Balls to the Wall
Peoples Chair while each person does 3 burpees.
Plank on wall.
Mosey to parking lot behind school:
Bear Crawl 2 spaces and 5 merkins and crab walk 2 spaces and 10 lunges. Do this the length of the parking lot.
Mosey to side of school tables.
30 step ups and 30 incline dry docks
Rinse and repeat

MARY: gas pumpers, LBC and alternating leg lifts
ANNOUNCEMENTS: stuff
COT: prayers for Rainmakers family on death of grandmother. Prayers for all families!

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Coming in Hot at 30 degrees ?

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WARMUP: Happy Hour started the warm up because YHC was coming in Hot from North Fort Mill and got stopped by the border patrol at Captain Steve’s. Seems anyone coming for outside the bubble of Baxter or Eastside is questionable :man-shrugging: :face_with_one_eyebrow_raised:

Did some exercise moves and some shuffles, high knees, karaoke and then back to bells
THE THANG:
Did following 3 times for 1minute each with run up hill and back between sets

KB Swings
Curls
Squats
American Hammers
Tri Extensions
Lunge Passthru
Bent Rows
MARY:
5 burpees for CSPAN
ANNOUNCEMENTS:
CriOut run and party at Riverwalk 12/14 9am
COT:
Prayers for many medical and difficult health conditions for PAX and families

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Smokin Deck of Cards

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WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC and Strawberry Pickers
THE THANG:
Phase 1: 100 Swings OYO
Phase 2: Deck the Cards – 3 Rounds using the exercise on the brown paper bag per the attached picture.
MARY: She didn’t show up
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Ladder Day

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WARMUP: mosey round parking lot. Indian run to Hampton Inn w 6 completing 1 burpee. All your regular warmup exercises.
THE THANG: ladder loops with pain stations. Merkens, Big Boys, LBCs, CDD, lunges, dips.
DORA
75 Big Boys
75 Squats
Mosey around restaurant circle
MARY: none
ANNOUNCEMENTS: Christmas Party, Thanksgivingweek convergences.
COT:

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Accumulating ladder

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WARMUP: mountains climbers, Moroccan nightclubs, mozy to the base of the hill and back
THE THANG: Accumulating ladder with 15 exercises. Complete one rep of the first exercise, then two of the second plus one of the first, followed by three of the third, two of the second, etc. Reps added up with 15 total rounds. Exercises from 1-15 were halos, lunges, side bends, cleans, curls, triceps, kb merkins, figure 8s, deadlifts, goblet squats, rows, cleans with a press, snatches, swings, flutters with a press.
MARY: included
ANNOUNCEMENTS: Bourbon tasting
COT: Family, friends and coworkers

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Tour De Coach’s Box

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WARMUP: IW x15, MCx10, PPx10, PPx10, Windmill x10
THE THANG: Mosey to hill- Dora- 50 Burpees, 100 Merkins, 200 Squats/Lunges, 300 LBC/Hello Dolly.
Mosey to Pull up bars (they are blocked so Audible) get blocks and do 7’s with manmakers and bent over rows.
Mosey to benches- 25 dips and 25 step ups each leg.
MARY: American Hammers and JWOWS concoction of and an exercise
ANNOUNCEMENTS: Read slack
COT: Prayers for family and friends

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CB 10.10.24

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Warm-up lap around the parking lot.
COP exercises: SSHs, Imperial Walkers, Windmills, Plank Stretches.
Next: Series of exercises with Rugby Sprints
Mosey to front of school for DORA 1-2-3 Merkins, Squats, LBCs
Returned back to COT with Burpee broad jumps, Inch worm merkins, lunge walk, reverse lunges, Sprint

Great job Guys!

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Back to School

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11 studs went back to school at The Coach’s Box for 12 rounds of 12 exercises. Here’s what we did.

Warm Up
– 12 Low Slow Squats (IC)
– 12 Imperial Walkers (IC)
– 12 Moroccan Night Clubs (IC)
– 12 Mountain Climbers (IC)
Mosey around the band practice lot

– 1st Grade: 12 Merkins
– 2nd Grade: 12 Merkins, 12 Squats
– 3rd Grade: 12 Merkins, 12 Squats, 12 LBCs
– 4th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins
– 5th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises
– 6th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers
– 7th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins
– 8th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins, 12 Lunges
– 9th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins, 12 Lunges, 12 Freddies
– 10th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins, 12 Lunges, 12 Freddies, 12 Ranger Merkins
– 11th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins, 12 Lunges, 12 Freddies, 12 Ranger Merkins, 12 Jump Squats
– 12th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins, 12 Lunges, 12 Freddies, 12 Ranger Merkins, 12 Jump Squats, 12 Boxcutters

Final count: 144 Merkins, 132 Squats, 120 LBCs, 108 Wide Arm Merkins, 96 Calf Raises, 84 American Hammers, 72 Diamond Merkins, 60 Lunges, 48 Freddies, 36 Ranger Merkins, 24 Jump Squats, 12 Box Cutters, and .84 miles

NMM
Throughout the workout, we stopped and talked about our favorite teachers throughout school. We talked about what made them great and how they shaped who we are today. Some leaders set the example for what you want to become, while others set the example of what to avoid. We have the same opportunity daily with our children. We should strive to be the best example possible. Keep pushing yourself for betterment and your children will see the example they should follow.

Aye!
IJ

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