Tag: Fudd

Three Alarm Fire

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12 pax assembled for a 3 Alarm Fire led by YHC.

 

We started off with a few disclaimers, a brief warm up and then ran to a church parking lot.  YHC has no idea which church.

The PAX divided into three groups and executed a three alarm fire drill by rotating through three stations.

Alarm #1

15 CDD, 10 Lunges per leg, 20 LBCs, 10 Ranger Merkins & 25 SSHs

Alarm #2

15 shoulder taps, 10 Jump Squats, 15 Peter Parkers, 15 Makhtar N’Diayes and 25 SSH

Alarm #3

10  Burpees, 15 Mt. Climbers, 10 Diamond Merkins, 15 LSS and 25 SSH

As time drew near, we moseyed back to the COT area for :05 minutes of Mary, at least I think we did.

YHC appreciates the oppty to lead at Footloose!!!

 

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6 or So Pain Stations Around Fort Mill

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Oh, it’s starting to get steamy.  So long cool mornings.  See you in 6 months.  The thick, non-cool air didn’t keep 8 pax from showing up to the party.  Here’s how we had fun:

Mosey to unused parking lot next between WEP and Springs building for warmup:

  • SSH x30
  • Mountain Climbers x20
  • Flip over for Peter Pointers x10
  • Flip over for merkins x10
  • Imperial Squat Walkers x10
  • Windmills x10
The Thang
Mosey to Oasis Park wall exercises OYO
  • Box Jumps (x15)
  • Dips (x15)
  • Derkins (x15)
  • Al Gore’s until the 6.

Repeat three exercises, but x10
Repeat three exercises, but x5

Mosey to wall near visitor’s parking lot
  • grab a seat on the wall
  • starting at one end, single coupon (log) curled 5 times, then overhead pressed 5x
  • pass to next guy and repeat

Once all 8 pax have a turn, quick recovery, then back on the wall to repeat.

Mosey to steps across from Main Street (behind grist mill stone).  Partner up, size matters.
  • Everyone bear crawl up steps, run down grass and back to bottom of steps.
  • Partner Wheelbarrow up steps (then run down grass) – flap jack
  • Everyone grab a stair for 10 calf raises in cadence
  • Take a step and repeat, toes in.
  • Take a step and repeat, toes out.
Run to lot behind Hobos
  • Broad Jumps across parking lot, everyone keeping count.  Flash made it in 12 jumps, so we all did 12 burpees.
  • Repeat going back.  This time Flash made it in 11 jumps.  11 burpees
Mosey to Veteran’s Park for LBCs until the 6.
Continue mosey to COT.  American Hammers and (something else I can’t remember) until the 6.
Great work by all pax!
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11

A different kind of Dora

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Perfect weather for the Gloom today, 43 degrees and foggy at Walter Elisha Park.

Quick Disclaimer and of we went.

The Thang

Mosey up the Hill
20 x SSH (IC)
10 x Slow Merkins (IC)

Butt Kickers Down the Hill
15 x IW (IC)
10 x Windmills (IC)

High Knees Up the Hill
15 x Squats (IC)
15 x Mountain Climbers (IC)

Mosey back down the hill
At The bottom, Karaoke Left, then Karoake Right.

Mosey to the first Drill Bit
10 X Peter Parkers
10 x Parker Peters

Mosey to the playground For Dora 1,2,3
Partner up one partner runs to path and back while one does the exercise.
100 Pullups
200 Sumo Squats
300 Dying Cockroaches

Drill Bit work with 10 Merkins, 15 Squats, 20 LBC’s with Indian Run Between each.
Finished with 5 minutes of Mary/Q school as each PAX called out an exercise IC.

COT and BOM

Announcements – Joe Davis Run, Christmas EVE EVE Convergence this Saturday – Clave Boss 5k/10k at 0600, Regular workouts at 0700.

Prayers – Lonely and depressed during this time of year, those battling cancer and other diseases.

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