Tag: Gears

Flag Handoff at The Sink…..If you know what I mean?

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Flag handoff from Maximus to Farmer’s Only.

WARMUP:
Warmed up with a lap around small loop and back to circle perform a few exercises to get familiar with the bags.

– Merkin (5-5-5 – Regular, Wide, Diamond)
– SB Toss (10)
– SB Shoulder to Shoulder (10)
– Deadlift (10)
– Manmaker (5)

THE THANG:
Partner up. DORA. One partner carries, One partner exercises. 50 reps for each exercise.

1 – Suitcase Carry/Overhead Press
2 – Shoulder Carry/Lunges
3 – Back Carry/Flutters w/ Press
4 – Overhead Carry/Rows
5 – Zercher Carry/Cleans
6 – Bear Carry/Curls

Everyone went through once at 50 reps each exercise. Some began making way back through before all PAX drop the exercise portion and began making way down the list completing just the carry. Stopped with about 10 mins left for next activity.

Next up, we piled all the sandbags up on one end and went back to the other side. PAX divided into two teams and one PAX at a time for each time raced down to the pile to retrieve a bag and bring it back to other side. All PAX take a turn and team that recovered the most weight at the end is the winner. Losers perform burpees.

ANNOUNCEMENTS:
Lots of CSAUP opportunities this Summer. July 4th convergence.

COT:
Flag Handoff. Congrats Farmer’s Only.

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The Tour de Fort Mill: Where Burpees Meet Churches and Açaí Dreams

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I rolled up this morning and was surprised to see so many pax already there with five minutes to spare. Hopped out of the vehicle to find we had an FNG in attendance. At 6:30am, I gave the disclaimer and we started the workout:

Warm-up:
– 10 Chain breakers
– 10 Italian night clubs
– 5 Side Straddle Hops

The Thang:
1. Run to Harris Street Park
– 5 Kraken Burpees

2. Run to Fort Mill Church of the Nazarene
– Halfway plank for the six
– 5 Kraken Burpees
– 10 Imperial Walker Squats

3. Run to the old Springs building across from The Print Shop
– Stop for the six at the Valero
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups (Omaha this round to 15 Seal team sit-ups)

4. Run to the Fort Mill Church of God
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups
– 10 Mike Tysons

5. First Baptist Church Fort Mill back parking lot
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups
– 10 Mike Tysons
– 20 Apollo Ohno’s

6. Run to Unity Presbyterian Church side parking lot
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups
– 10 Mike Tysons
– 20 Apollo Ohno’s
– 20 Worst Worst LBC’s (this seemed to be a crowd pleaser)

7. Run to Maui Açai Food Truck
– Wait for the six, then 15 monkey humpers in cadence

8. Run to the bottom of Massey St
– Nured up the hill to the entrance to the parking lot

Once at the entrance, we lunge-walked across the parking lot, headed for the transmission line, but I called an audible due to the time and we ran to COT.

Overall, we achieved 3 miles.

Announcements:
– HIM’s Camp
– Hog & Coyote on 6/15

Prayers and Praises:
– Loss of Dark Helmet’s father, Frank
– Kids graduating
– A friend going through a nasty divorce
– Mental health, especially when we are in a funk or injured
– Health of our kids

Great job to everyone who participated today! Let’s keep pushing and supporting each other. Aye!

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The Murph 2024

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1 mile run
100 pull-ups
200 Merkins
300 squats
1 mile run

It’s more than a workout

We get to because they did.

God bless you all. Keep pushing and never forget.

:facepunch: :facepunch: :facepunch:

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Abs, Abs and more abs

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WARMUP: Windmills, Cherry pickers, SSH then mosey

THE THANG: 20 reps, 5 exercises: leg lifts, LBC’s, Big Boys, Flutters, heals to heaven, 1 lap after completion, 3 rounds total

Message on Q source topic of Missionality: getting out of the comfort zone and taking risk! Work in progress on the word familiarity! Mosey after message

20 Dips, lunge walk, 20 Merkins, bear crawl, 20 SSH’s, high knees, repeat 3 rounds. Same mode of transportation but last round was 20 Derkins, 20 squats, 20 mountain climbers

MARY: 5 burpees, box cutters, Freddy mercuries

ANNOUNCEMENTS: blood drive today

COT: prayer or praise from everyone

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Shoulder exhaustion-complete

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WARMUP: Mosey-warm-up 51 SSH
THE THANG: Max shoulder reps 2:00 x2 each Merkins, Dips, CDD, Heels to heaven-

ending with 50 yard sprints-NUR 50 and repeat x4
MARY: out of time
ANNOUNCEMENTS: 3 events this summer
COT: mental health. alcoholism and I shared people usually do the opposite of what they need to, when depressed, they usually withdraw and isolate. They need connection with fellows.

multiple messages-

1.Listen with the intent to understand not to respond!

2.also be careful what you think about? what consumes your mind rules your life!

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Colosseum

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WARMUP: Always
THE THANG: Mosey to bottom of hill at gate
– On the way, 10 merkins, 10 squats, 20 2-count flutters at each light pole

5 cones up the hill
– Up two, back one
– 10 burpees at the front cone, 10 big boys at back cone
– Meet at corner by Ivybrook – partner up

Enter parking lot – look for chalk instructions:
– 10 patty cake/hand slap merkins
– Around the little lot alternate bear crawl and partner carry
– At the end of the exit line, 50 flutters (2-count)
– Up the hill and do it again

MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

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Coach’s Box – Whetstone

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WARMUP: Sure.
THE THANG: I deviated from my weinke as written, so I don’t have an accurate accounting of the activity…
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

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Grinding through Mammon

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COP

Mosey to gym parking lot.

Across the lot:
– Bear Crawl for a segment
– 10 Jump Squats
– Lunge Walk for a segment
– 10 Merkins

Repeat

Mosey to hill by the track

Grab a stone. 5 minute AMRAP on the hill the top three performers in terms of reps get a prize:
– 5 Man makers at the bottom
– 5 OH presses at the top

Winners of the AMRAP, repeat

Mosey back to band lot.

5 burpees at the start
Suicides out on 10 yard markers. Using the first digit:
For evens, 10 monkey humpers
For odds, 10 squats

Shared words on how to maintain proper perspective on work and how to ensure you have men speaking truth in your life to keep you from going off the rails.

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circles up

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WARMUP: run to stop light at entrance to Baxter and do monkey humpers and goofballs in-cadence until all traffic passes

THE THANG: Berkshire heights loops with 10 jump squats, 10 merkins, 10 LBCs every stop sign
All got 2 loops, some got 3

MARY: 13 American Hammers IC and 3 big boys

ANNOUNCEMENTS: lots of stuff – check newsletter

COT: yup

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Play time is over

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WARMUP: it’s sweep the leg. We did a burpee ladder instead on way to school drive. Starting with 1 worked our way up to 5 then back down performing the burpees at each light pole on way down Dave gibson, we also stopped every so often to perform exercises IC waiting for 6

THE THANG: short version of longest mile with using light poles, lunge walk to 1st pole, then bear crawl to 2nd then crab walk to 3rd.
We all picked up 6 before moseying to back of school by bottom of hill where YHC did not provide very clear instructions at start so had to run around and update pax as we went. but we started 11s with HR Merkins (10) and BombJacks (1) at last pole top of hill. Plan was to drop a pole each lap so it would get progressively shorter think the gazelles got up to round 6 or 7 but we still ran out of time, and a couple PAX got back a min or two late

MARY: no time
ANNOUNCEMENTS: Christmas party, lots of Saturday CSAUPS coming up, PnP tomorrow, HIM camp. We named hashbrowns

COT: yep!

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