Tag: Gekko

Escalated Quickly….

Leave a comment

WARMUP: Mosey, SSH, Windmill, Merkins, Squats, Cherry pickers
THE THANG: Balls to the wall 10 count x2 Shoulder taps; 5 Rounds of 4 corners in main lot. 5-10-15-…
Corner 1:
Dips
LBC
Corner 2:
Merkins
Donkey kicks
Corner 3:
Carolina dry docks
Peter Parker’s
Corner 4:
Burpees
MARY: American Hammers, Hello Dollies, Broga
ANNOUNCEMENTS: Bethel Shelter, Stuff the Bus, Bourbon Tastings, and 10-year Convergence
COT: Kentucky & St.Louis Flooding, DaVinci Stepfather, and Deadbolts son deployment to Coast Guard

TClap |
0

Flash WOD

Leave a comment

WARMUP: no warm up
THE THANG:

With ruck on, 5 rounds:
20 high knees
10 Squats
10 Lunges
20 calf raises
10 Merkins
10 Mtn climbers

We had 15 minutes to spare so we did 2 more laps around and 5 minutes of broga led by @cobrakai.

Run/shuffle/ruck one lap after each circuit. Everyone except @slapshot rucked the miles, he run them and completed 8 rounds I think.

Great turn out for Chupacabra and Stockade.
Tinsel out…

TClap |
0

Miles and Smiles

Leave a comment

WARMUP: we put on our rucks, started our Garmins and took off into the gloom.
THE THANG: we walked around for 45 mins and had great conversation

ANNOUNCEMENTS: trash cleanup; Royale’s farewell party Saturday
COT: prayers for teachers in the home stretch

TClap |
2

Seven Respects and a Baby

Leave a comment

8 men strolled down 160 to Brayden Parkway and looped back to COT. We ran into the STL group near Arby’s. It appeared by the look on their faces, they were having fun. We were also joined by two pax meeting up for a Shield Lock workout and coffee.
Good run this morning, great way to kick off the week.

TClap |
3

Thanksgiving Convergence 2021

Leave a comment

68 PAX in attendance for a pre-thanksgiving beatdown and some fellowship on a brisk morning Thursday 11/25/2021.

 

With the anticipation of fried turkey, oreos and coffee brought by @Change Order, @Smuggler and @RubySlippers, mumble-chatter abounded,  until @Hardwood took the center and called attention at 0600 hours. Disclaimer was disclaimed and the call for new FNG’s was made, no new FNG’s was the lone blemish on the otherwise fantastic morning in my humble opinion.

Run options led by @Gekko and a Moderate group led by @TripleLindy set off as the rest of the PAX moseyed towards back of Springfield Elementary. First Destination was in parking lot way back by the Middle School.

Circled up and @Hardwood called out the following exercises:

SSH- 40

Windmills

Downward Dogs and Honeymooners

Low & Slow Squats

Cyclops: Stay in Squat Position and complete Moroccan Nightclubs

 

The Thing

Series of Webs

Starting with Merkins and Overhead Claps

1×4 for 10 rounds of excruciating shoulder pain, mumble-chatter becoming more focused on the task at hand

more SSH 🤮

Next we completed ANOTHER WEB, worse than the last,

Shoulder Taps and Moroccan Nightclubs

1×4 for 10 more rounds that was never ever going to end

Lots of requests for Burpees strangely or anything other then arm workouts!

 

YHC began the 2nd half of the workout with more SSH

Mosey around to front of Middle School with 3 stops for 5 Burpees OYO, at the request of the PAX

Line up at bottom of small hill in front of school and explain the workout, AMRAP LEG CIRCUIT

Teams of 4 ish men cycle through three exercises at bottom of hill individually:

2 Squats

2 Split Lunges

2 Bomb Jacks

Next Broad Jump up Hill to top and complete the following:

2 V-ups

Bear Crawl to bench

2 Step Ups

Run around and down to bottom of hill stopping at cones for 2 burpees (two stops per lap)

Meet back at bottom of hill and repeat, only this time DOUBLE ALL REPS TO 4X

Goal is to complete 5 rounds or AMRAP, almost completed but just short of time before we had to get back to COT

YHC shared a article on Gratitude, and then @Shady shared the heart of the Fort, the success of @Seamstress initiative with the help of the PAX, @Seamstress shared his excitement and appreciation for the success of the event! Great job by all T-claps!

Finally we had a shovel hand-off YHC taking the Ranch from a long line of great site Q’s which I hope to make proud.

Then we were finally able to enjoy the fried delicacies and coffee! Cheers!

 

 

TClap |
3

Bullpen Call in The Pond

Leave a comment

Late the night before, I got a text from Shady, the scheduled Q, that he was having to make a call to the bullpen. He had other responsibilities to attend to and needed some help. Sure Nantan, I gotcha.
That said, quickly went through my pregame routine and produced a Weinke to go into rotation. Here’s what it included:

Disclaimer
Our plan was to grab a partner or a few so we didn’t have anyone running solo.
You’d run a 1mi loop with 2 stops for exercises along the way. Goal was for a 3 lap minimum to hit the distance requirement.

Route:
Run up Massey to the Valero gas station
Spiderman Merkins – 5ea side
Side Lunges – 5ea side
V-Ups – 10

R/T Harris
R/T Ardrey

R/T White St and make your way into the parking lot
Spiderman Merkins – 5ea side
Side Lunges – 5ea side
V-Ups – 10

Continue on White St  to then make a R/T onto Massey and do it all over again.

We all got 3mi and some got closer to 4.

SYITG

TClap |
4

Sweep the Leg 09.06.21

Leave a comment

I arrived a bit early this morning to map out the route for the workout.  I noticed on Goggle maps a civil war cemetery marked at the corner of Gold Hill Road and Hubert Graham Parkway.  I have run by this location several times and never noticed it until now.  Once everyone arrived, we started our journey to the traffic circle at the start of Hubert Graham Parkway.

Outbound to Gold Hill Road – Stop at every light pole, merkins and squats, 10 of each. (Total 150 merkins, 150 squats)

Inbound from Gold Hill Road – Stop at every light pole, 5 burpees  (Total 35 burpees)

Bonus miles:  Run around Tega Cay Elementary School.

We all met back at the traffic for a short mosey back to COT.

Total miles = 4.08

Great job by everyone this morning.

TClap |
0

Roll The Dice

Leave a comment

 

I had the opportunity to be joined by 13 other men this morning at Minnow Pond. It was hot and humid, but we covered 3 miles with dicey pain along the way. Here’s what we did:

Warm Up

  • 10 Ranger Merkins (IC)
  • 10 Plank Jacks (IC)
  • 10 Gorilla Humpers (IC)
  • 10 Burpees
  • 5 Y-Rises (IC) – an almost Overhead Clap

The Thang

The workout was pretty simple in concept, but not easy. Run to Fort Mill Animal Hospital, Town Hall, First Baptist, and the Improper Pig, roll the dice (color indicated exercise and number x10 represented count) and repeat. We used a 10-sided die (2 of each color on the die) and a standard 6-sided number die. There was one caveat, when it was your turn to roll, you had the option to take a chance or call 20 Burpees. The choice was up to the roller. There was a 17% chance we would do Burpees, but that could have been anywhere from 10-60 Burpees. So the chances were just as good that we would have done 10 Y-Rises as there was to do 60 Burpees. Two men chose the 20 Burpees, and to be honest, I would probably done the same. After all, better the devil you know than the devil you don’t. To my best recollection, we did:

  • 10 Ranger Merkins
  • 100ish Plank Jacks
  • 150ish Gorilla Humpers
  • 50 Burpees
  • 175ish Y-Rises

NMM

In life, sometimes you have to roll the dice. If you stay stagnant, you’ll never know what might have been. Rarely do opportunities fall in the lap of the sedentary person. You have to take the risk to find the rewards. You must be willing to try, fail, and learn. Today’s workout was designed to let each man take a chance and see what was in store for the PAX. Everyone got better today because they were willing to do something…anything. Take that lesson with you throughout the week. Take a chance and roll the dice.

Aye!

Italian Job

 

 

TClap |
5

SAHCMMPQ

Leave a comment

Fourteen pax attended the Second Annual Harry Carry Memorial Minnow Pond Q (SAHCMMPQ).  By mandate, YHC gets to Q Minnow Pond once per year.

Brief disclaimer and launch/run to stop “A” which was the new parking spots on Ardrey St. alongside WEP near 160.

The routine was described: board of pain with pairs of exercises.  Pax need to do a total of 100 of the pair and can split it up any way they want (i.e. 15 Merkins and 85 squats).  I called it a mix/match routine.

Then run to stop “B” which is the big parking lot behind Pike.  Get there by running this route: southwest down Ardrey to Harris, run east to Massey, then up/northeast on Massey to Pike’s big parking lot.  Distance is 0.7 miles between A and B.

There is a board at point B; different pairs of exercises, but same routine, mix/match to a count of 100.

Then run back to point A following the same route. Rinse/repeat the routine.  Exercise details:

Stop “A” exercises (mix/match to count of 100):
Started with: Merkins/Squats
At second visit do: Dips/Monkey Humpers
At third visit do: SSH/American Hammers
Stop “B” exercises (mix/match to count of 100):
First visit do: CCD/Bobby Hurley’s
Second visit do: Shoulder Taps/Freddie Mercuries
Third visit do: Calf Raises/ LBC’s

At 5:50 the front runners began collecting everyone on the run back to point B.  We got everyone back to COT and then did the pledge of allegiance (because I forgot to start off with it).

Approximately 4 miles ran.

Fini, COT

Prayers for those effected by COVID and for schools: kids and teachers.

TClap |
3

Steady Colosseum Rain

Leave a comment

7 PAX braved the rain, which became more of a pleasant sprinkle cooling us off as the workout wore on. Airborne even noted, with a chipper tone, how “glad” he was to drive past 2 other AOs for my Q today considering all the cover the Colosseum has.

Warm up
– SSH
– Imperial Walker
– Hillbilly Waker

Mosey
– Shoulder Tap
– Mountain Climber
– Peter Parker
– Parker Peter
– yoga

Mosey to the Southern State band
– toy soldier for the 6
Mosey to the pre-school
– lunge walk a small hill for the 6

11s on that hill
burpees at the bottom
jump squats at the top

Mosey back to the elementary school teacher lot
– yoga
Mosey carefully in the grass and ditch around the playground fence

Found some rocks, picked one up
– overhead squat, 10
– tricep extension, 10
– goblet squat, 10
– overhead press, 10
– manmaker, 5
Set the rocks back

Mosey to the covered space
5 merkins
bear crawl to next column
5 merkins
10 squats
bear crawl to next column
5 merkins
10 squats
15 moneky humpers
bear crawl to next column
5 merkins
10 squats
15 moneky humpers
20 lunges

Mosey to the middle school picnic tables
Bulgarian Split-Squats 10 each side
Derkins in cadence till everybody rested at least once (15)

Mosey back to COT
Flutter till 0600

Route:

NMM:

Been reading Hunter, Gather, Parent, it’s amazing how much anger western culture parents with. We think kids are “testing their boundaries,” when maybe they just don’t have fully-developed brains. It’s like anger is the hammer of parenting tools. And if it’s the only one we’ve got, every problem becomes a nail. I’m working on having other tools, and seeing the world (and my kids) in a different way.

Prayers for teachers, parents, and students starting school soon under changing conditions.

Twitter record: https://twitter.com/jisenhour/status/1422509158243393537?s=20
—
Band Camp dismissed

TClap |
0