Tag: Grout

Running Holbrook

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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

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one PAX’s Manion recovery is another PAX’s Tuckfest prep

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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

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Mike Tyson’s Knockout

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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

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Officer Sean Collier Hero Tribute

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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.

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420 Prep

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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

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Stop chasing me

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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

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No Rain or Lightning

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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

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Hold the Brook

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Ran down Holbrook and back. An honor to Q. L-Train, Funhouse, and Ranger Panties were #kings today.

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Q vs Q 2023 Finals

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WARMUP: SSH and Moroccan Night Clubs

Order:
Sally
Zalinsky
Olaf
Poppins

Sally’s Q:
Top- 10 shoulder press w/ coupons
Downhill- 10 steps then 10 mountain climbers double count.
Bottom- 10 XFactors single count
Uphill- 10 steps then 10 Merkins on hill
Repeat 10 times or until inevitable time out

Zalinsky’s Q:
Partner Dora
AMRAP excercises were Prison Cell Merkins, Jump Squats, Big Boy Situps.
4 corner exercises were: 10 Merkins, 10 Big Boys, 10 Squats, 5 Burpees

Olaf’s Q:
Fire hose indian run to bleachers. Stop for burpees along the way twice.
Teams divided into two and bear crawl under the bleachers, do 3 hand release merkins, run back.

Poppins’ Q:
Partner up. Movements to cones and back. Burpees at each side. Movements were: Partner carry, wheelbarrow, bear crawl, long jump. Start with 10 burpees on each end and drop it by 2 each time we swapped movements.

FINAL VOTES
Olaf – 19
Poppins – 18
Zalinsky – 5
Sally – 3

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AKA Day 1

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WARMUP: Run from Earth Fare to end of Ben Casey Drive.
THE THANG: Complete 8 windmill merkins. Run through adjacent parking lot down to end of Patricia Lane. Complete 8 inch worm merkins. Run to end of Gold Hill Middle parking lot. Complete 8 curb burpees. Run back to Patricia Lane. Complete 8 inch worm merkins. Run back to Ben Casey Drive. Complete 8 windmill merkins. Repeat all of the above AMRAP until 5:57AM.
Run back to Earth Fare.
ANNOUNCEMENTS: I opened the newsletter at COT. Too many things happening to share… so read your newsletter!

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