WARMUP: Wind Mills, Imperial Walkers, SSH – all fairly slow(ish)
THE THANG: Quick overview of the plan. Followed by execution of the plan.
Run an unknown distance.
5 Burpees
10-12 reps of a core exercise
Run
Repeat
In some cases, we were able to incorporate pull-ups.
MARY: Throughout
ANNOUNCEMENTS: Upcoming “K”onvergence
COT: Yes
WARMUP: Mosey to Windward Dr. circle.
20 – SSH, 15 – Goofballs, 15 – Hillbilly Walkers, 15 – Windmills
THE THANG:
#1 Dora
100 – Hand Release Merkins
200 – Dips
300 – American Hammers
– partner ran around the circle
#2 – 4 corners of fun topped off with a burpees
10 rounds – each round counting down by 2 reps
Round #1 – run to center and do burpee following each exercise
20 – Flutters, 20 – Mountain Climbers, 20 – Squats, 20 – Merkins
Round #2 – run to center and do burpee following each exercise
18 – Flutters, 18 – Mountain Climbers, 18 – Squats,18 – Merkins
Round #3 – run to center and do burpee following each exercise
16 – Flutters, 16 – Mountain Climbers, 16 – Squats, 16 – Merkins
……….. continued to count down reps by 2
After all 10 rounds we ran 1/3 mile around the park
MARY: none
ANNOUNCEMENTS: read your news letter
COT:
Raining since Wednesday but looked like forecast might improve by 0515. Weatherman wrong again. only intermittent showers but no way to stay dry this morning – everyone got soaked but wouldn’t have wanted it any other way on this morning. I failed and should have got contact info for lighthouse to get him on our slack (lives near Waxhaw).
WARMUP: Mosey around HT parking lot and circle up for IC exercises – goofballs, IWs, WMs, Cherry Pickers, low slow squats, plank/broga, Mtn Climbers
THE THANG:
Pyramid of Pain – increasing reps/reduce exercises as you go up the pyramid
25 reps each – (soggy) ball slams, upright rows, diamonds, imperial squat walkers, CDDs
run 5 laps around one row of parking spots
SSH for the 6
30 reps each – bent over rows (each arm), lunges (each leg), burpees, merkins
run 4 laps around one row of parking spots
SSH for the 6
35 reps each – curls, wide arm merkins, bomb jacks
run 3 laps around one row of parking spots
SSH for the 6
40 reps each – jump squats, overhead claps
run 2 laps around one row of parking spots
SSH for the 6
50 reps calf raises
run back to CoT
total of about 1.75 miles running
MARY: no time
ANNOUNCEMENTS:
colloseum- whetstone/blade led workouts first tuesday of each month, shieldlock led workouts second Tuesday of each month
read newsletter
COT: yup
missed you today slapshot- you would have crushed this workout. Thanks for the opportunity.
We chased Topham and LTrain down Holbrook to the dead-end and came back. Some took an extra jaunt down Poplar Ridge. Mileage was about 5 miles.
There’s an African proverb that says, “if you want to go fast, go alone. If you want to go far, go together.”
In life, we never succeed alone. The only way humans have survived anything is working together. Find your people and challenge each other to achieve great things. You men are my people.
-IJ
some PAX were recovering from Manion, some PAX heading to Jax for GrowRuck this morning, some PAX heading to Tuckfest for the weekend so a moderate workout was on the docket.
THE THANG: 2x kingsley park loops, stop every 5 minutes to do about 10-15 merkins and squats in different variations. a little over 2 miles total.
MARY: broga type stuff for about a minute
WARMUP:
Windmills
Hill walkers
Imp walkers
Low squats
MNC
THE THANG:
Mosey to benches
Single circuit of following exercises
4×20 ( It was 4/20 you know)
Box jumps or step ups
Bulgarian squats
Dips
Derkins
Head to small circle
Sprint lap with timer
Thats how many squats you do
Next lap try to beat time, if you do you only have to do 1/2 of time
One more lap same thing
Next head to playground for a quick Dora
20 pullups
50 Mike Tysons
100 Ab crunches on swings
Partner 1 runs small lap for timer
Next go to basketball court
Knockout
if you get out you do Bobby Hurleys, played two rounds
Headed to side of school
Bear crawls up hill
Crab walk down
Hill repeats x 3
Run back to COT
MARY: No time
ANNOUNCEMENTS: Amrap, Odd Kidneys, Bethel
COT: Had to be there
WARMUP: SSH, Imperial Walkers, Cherry Pickers, Calf Raises.
THE THANG:
-2 mile timed run. Rainmaker took gold. Slack feed has the time.
-DORA- in honor of Officer Collier Badge #179
179-Burpees
179-LBC
179-Merkins
179-Squats
179-Flutters
ANNOUNCEMENTS: newsletter reminders, Bethel Men’s Shelter Mentor Program
COT: Prayers for Sawdust travel and family.
WARMUP: None
THE THANG:
Ran to Pike Eng. aux lot
45 sec AMRAP with 15 sec rest in between
Mnt Climbers
Bomb Jacks
S.S. Hops
Squat Thrusts
Ran to Craft Axe lot
45 sec AMRAP with 15 sec rest in between
Merkins
Squats
Lunges
Peter Parkers
Ran to Fort Mill Church of God lot
Escalator of burpees using the parking spaces 16,back to home, 15, back to home, 14 back to home…all the way to 1 rep (136 total burpees)
Ran to Veteran’s Park for stretching
Ran to WEP
Finished with the Airborne signature hip align and flexor exercise – left side 10 forward extensions, 10 reverse extensions, 10 full leg swings, 10 outward leg lifts, 10 clockwise circles, 10 counterclockwise circles, 10 bicycle pumps. Switch sides and repeat.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: YHC arrived 2 min early so was on time. Gather the troops and ran off to the drop off circle for a warmup. Included: windmill, low slow squat, merkins, hillbilly walkers, downward dogs, honeymooners.
THE THANG: Ran to the playground. Partnered up. Parter 1 was the timer so would run around the small track and tag Partner 2 who was doing AMRAP exercises. Exercises included: merkins, squats, pull ups, dips, step ups, derkins, American hammers, shoulder taps. Once you maxed out, you’d hold plank, Al Gore, or hang on the bar.
MARY: Ran back to COT with a few exercises along the way. Did a few exercises at COT in a rotating fashion.
ANNOUNCEMENTS: yes, cannoli run, wild at heart series and new 3rdF AO, mentoring at the men’s shelter
COT: prayers for marriages, prayers for patience with our big mouths
WARMUP: Mosey, butt kickers, high knee, toy soldiers.
Windmills, SSH, Hillbilly Walkers
THE THANG:
Thang #1: 4 Corners around Empire Shopping Ctr. (4 rounds)
Corner 1 – 5 Merkins – 5 Bombjacks
Corner 2 – 5 Merkins – 10 Munkeyhumpers
Corner 3 – 5 Merkins – 15 Carolina Dry Docks
Corner 4 – 5 Merkins – 20 Mountain Climbers
Thang #2: DORA
100 EA – Dips
200 EA – Squats
300 EA – LBC’s
(partner runs to end of Lowe’s)
MARY: Flutters, Box Cutters, American Hammers
ANNOUNCEMENTS: Many Runs……..read the newsletter
COT: Prayers for Walker……..hoping for good results