Tag: Grinder

4 hour wo in 1 hour

Leave a comment

WARMUP: Moseyed out of the parking lot, up the hill, and to the back parking lots across the street. All in cadence, WMx7, 1 Burpee, CPx7, 2 Burpees, HWx7, 3 Burpees, MCx7, 4 Burpees, SSHx10, 5 Burpees
THE THANG: Moseyed to the front of the Pike Electric building to use the short brick wall to hang a leg on.
Thang#1 – Complete rep count of the 1st exercise and then move right into the 2nd exercise. 1 minute intervals with 10-15 second break in between each round. Completed 3 rounds
1st exercise: BSSx10 each leg
2nd exercise: Jump Squats

Moseyed to the big grassy hill in front of Pike Electric.

Thang #2 – BearCrawl 20 paces then switch to CrawlBear for 20 paces. Keep switching every 20 paces until you reach the parking lot at the top. CrawlBearing up that steep hill was a crowd pleaser.

Thang #3 – Stay in the parking lot where we finished our BearCrawl/CrawlBear journey. Instructed PAX to move into the straight arm plank position.
Held plank for 20 seconds then instructed PAX to remove right hand from the ground. Held for the Qs 10 count, back to normal plank and performed PeterParkersx10inCadence. Held plank and asked PAX to remove left hand. Held for the Qs 10 count, back to normal plank and performed ParkerPertersx10inCadence. You get the idea as we proceeded to remove left leg followed by MCx10inCadence and then remove right leg followed by PJx10inCadence.

Moseyed to the HOBO’s parking lot.

Thang #4 – Time under Tension. Partner up. Partner #1 performs 10 merkins while Partner #2 holds 6 inches. At the completion of Partner #1s 10 merkins you switch. Keep switching until you reach an accumulative rep count of 100.

Moseyed to The Print shop pullup bar area.

Thang #5 – Partner up, Partner #1 performs 10 pullups ( max ) and then hangs until Partner #2 completes 20 Step-Ups on the picnic tables. Go back and forth until the team reaches an accumulative rep count of 200 step-ups. Lots of complaining at this point.

Moseyed to the Freedom Park parking lot

Thang #6 – Time under Tension routine again. This time Partner #1 performs 10 straight lower leg lifts while Partner #2 holds 6 inches. Repeat back and forth until an accumulative rep count of 100 is completed.

Moseyed to the small asphalt area in front of Pike Electric building.

Thang #7 – Partner up again. Complete 5 minutes of burpees. Partner #1 completes 1 burpee while partner #2 watches. Then partner #2 completes 1 burpee while partner #1 watches. Go back and forth for 5 minutes. Stole this one from Tesh during his Watchmen themed workout at The Ranch.

Moseyed to the back parking lot where we conducted our warm-ups.

Thang #8 – Time under Tension routine, again. Partner #1 performs 10 jump squats while partner #2 holds the AlGore. Go back and forth until you complete an accumulative rep count of 100.

Moseyed back to COT area

Thang #9 – Instructed PAX to lay down for some Superman poses. Conducted 2 – 10 count sets of each pose. Arms straight and forward and legs together, next pose was arms in field goal position with legs slightly spread apart, next pose was arms in airplane position with legs moved wider apart, next pose was arms in jumper position with legs spread wide apart.

MARY: LBCx20inCadence, 20 Reverse Crunches
ANNOUNCEMENTS: Read your newsletter
COT: Show to know.

TClap |
0

Finding Failure

Leave a comment

WARMUP:
10 Windmills
10 Hillbillly Walkers
10 Moroccan NightClubs

THE THANG:

Select a Sanbag of Choice

15 – Under the wires – 3x
25 – Crunches – 3x
Over Head Press till failure – 3 x

Reverse forearm plank – 1 Minute

15 – Walk Out Push Ups – 3x
25 – Bicycles – 3x
Man-Makers till failure – 3x

J-Lowes – 1 Minute

15 – Clapper Push-Ups – 3 x
25 – Alternate Leg Jackknifes – 3x
Curls to Failure – 3 x

Reverse forearm plank – 1 Minute

15 – Seated – In & Outs 3x
25 – Mountain Climber 3 x
Reverse Lunges w/ weight till failure – 3x

J-Lowes – 1 Minute

MARY:
No time
ANNOUNCEMENTS:
Cafeteria
Ruby Slippers is raising money for Bethel Mens Shelter, Warning Track will post about urgent needs of Ft. Mill Families, Airborn is hosting a Christmas Party.
COT:

TClap |
0

South of The Fort

Leave a comment

WARMUP: mosey to Harris Street Park – MNC, merkins, imperial walker
bear crawl length of bb court and lunge walk back. 2x
THE THANG:
half the group did merkins while half ran a lap around the park
half the group did LBCs while half the group ran a lap around the park
Group ran ran a trail from Harrris Street Park to Creekside Drive ran up and down Hampton Hill 3x doing Burpees at the top 15-10-5
Group ran from Creekside to Fort Mill HS pull up bars

5 pulls ups heels to heaven 2x
10 knees to nipples and derkins 2x

ran from Fort Mill HS to WEP trail head at Harris Street Park.

Stopped and stretched and continued running on trailhead to WEP

Grinder closed us out with a round of Airborn’s hip exercise
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

TClap |
0

Rollercoaster of pain

Leave a comment

WARMUP:
– SSH / IW / WM
THE THANG:
– Rollercoaster modified escalating suicides: 10/20/30/40 squats / MC / plank jacks / LBC
– Jack-Webb: Pushup + OH clap
– Airborne hips
MARY:
– yes
ANNOUNCEMENTS:
– read newsletter
COT:
– conducted

TClap |
0

Cast Iron Stomachs

Leave a comment

WARMUP:
Motivators with a Sofrito sighting
Windmills
Low slow squats
Merkins

THE THANG:

Workout 1
Yog around the outside
1 burpees at each bench
Increase by 1 at each

Workout 2
7s bear crawl/crawl bear at the hill at wep
Jumping Lunges/flutters (each leg)
Jump squats/bomb jacks

Workout 3
Hill sprints across from veterans park x3
Stopping to recover fully at the bottom

Workout 4
Dora
100 merkins
200 American hammers (each side)
300 Mountain climbers (each leg)

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Worked to silence

Leave a comment

WARMUP:
– yes and various with some mosey
THE THANG:
– jack webb: 1-4 push-up and LBC
– hill repeat dora: 100x big boy / 200x squat / 300x American hammer
MARY:
– airborne hip flex
ANNOUNCEMENTS:
– read newsletter
– bier-ruck on 9/28: 6@6for6
COT:
– was held

TClap |
0

Leg Day

Leave a comment

WARMUP: Dynamic Stretches
THE THANG: Dora! Dora! Dora! Hills, bearcrawls, kraken burpees, and monkey humpers galore
MARY: LBCs x 200 and Stang is more flexible than anyone could have guessed.
ANNOUNCEMENTS: 6k 6pm 6 Biers
COT: Occupations, back to school cold season

TClap |
0

Group Therapy

Leave a comment

WARMUP: Ran to back parking lot of middle school for a quick set of exercises and some broga. Exercises included SSH, windmill, low slow squat, Maracan night clubs, toy soldiers and butt kickers.

THE THANG:
Bonsai portion of the Q:
Nur to rock bed down by light post to grab a rock for the following.
20 INC overhead chest press
15 INC chest press on your six
15 INC lat raises
15 INC curls

Sir Top Hat portion:
Moved back up to half wall behind elementary for 8’s. It’s been a while since he has been to a workout so he forgot we could only count to 7.
Burpee and muscle ups on wall

STH had a few extra minutes left because all the men were such studs and cruised right through the workout without a problem.
Wall sits with 15 heel raises mixed in for two cycles.

Weezer’s portion:
Mini Dora
75 merkins
100 squats – most of us didn’t listen very well and did 125
125 LBCs.

Cyclops portion:
Back down to the light poles, Long Duck was expressing his displeasure about how we kept moving him around back and forth between locations.
Each light pole – 9 merkins, 12 squats. I think we got to 4 before time to head to COT. On the way back to COT, Cyclops thought we should do 5 more burpees, but Barkley, Rebound and YHC bat flipped and kept running. We wanted to make sure we made it in time.

MARY:
No time
ANNOUNCEMENTS:
Blood drive, D2D fundraiser
COT:
Marriage, Super Squirrels family,

TClap |
0