Tag: Half Shell

Rock The Bells!

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WARMUP:
Morrancan Night Clubs
Baby Arm Circles
Abe Vigodas
Cherry Pickers
Pideon Stretch
Downward Dog Dog/Honeymooner
SSH

THE THANG:
Partner Up
On the gridiron 100 reps of:
Curls
LBCs w/ KB above chest
Lunges

Triceps extensions
Flutter Kicks
Calf Raises

Time ran out before completion.

MARY:
Freddy Mercurys before time ran out!

ANNOUNCEMENTS:
Bethel Men"s Shelter
Father's Day Event
Trash pick up Saturdays

COT:
Family illnesses
Travel

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Something different – BSTL

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WARMUP:

  • 10 Hillbilly Walkers,
  • 10 Imperial Walkers
  • 10 Strawberry pickers,
  • 10 Moroccan Nightclubs
  • Down dog with calf stretches, to a honeymooner

THE THANG:

  • Run down to Dave Gibson – 25 Pushups
  • Run up to South State Bank – 25 Squats
  • Run across to Emory Lane around to the clubhouse – 50 LBCs
  • Run up Brayden Pkwy – 25 Jump Squats at the corner
  • Run across to Len Patterson Way – 10 Burpee’s by STL
  • Run down to South State Bank – 25 Side Lunges
  • Run down to the end of Dave Gibson – 24 Apollo Ono’s
  • Run over to the Flag – Salute and Pledge of Allegiance
  • Run to the track by the benches and tables – 25 dips
  • Run around to the other side of the track – 50 LBCs
  • Run back to the other end of the track and do 24 step ups each leg.

  • Run back to COT – 10 Up-Downs

MARY:
Flutters, American Hammers, and Box Cutters

ANNOUNCEMENTS: Read your newsletters

COT: It is what it is…

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Honor, Courage, Integrity

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WARMUP:

  • Side-straddle hop,
  • Strawberry pickers,
  • Down dog with calf stretches, to a honeymooner

THE THANG:
Honor, Courage, Integrity

3 Corners x 20 rounds

  • Honor – 10 Merkins (200)
  • Courage – 20 Squats (400)
  • Integrity – 30 LBC’s (600)

MARY: NA
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…

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Ascending Everest

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WARMUP: Returned to Golden Corral COT to pay respects with Hillbilly walkers, imperial walkers, MNCs
THE THANG: 5/29 1953 – Sir Edmund Hillary and Tenzing Norgay became the first to summit Mt. Everest 73 years ago. In honor of that, the Pax completed their own tribute climb. There are five camps plus the summit when taking the southern route to the peak:
Base camp 5364 meters (17,598 feet)
Camp one 6065 (19,900)
Camp two 6400 (21,000)
Camp three 7200 (23,600)
Camp four 7920 (26,000)
Peak 8,849 (29,032)
After a brief warmup and mozy to the church parking lot, we completed exercises at each camp as we ascended Everest. To acclimatize for the altitude, at camps one, two, three, and four we completed the exercises, returned to the previous camp (and the exercises there) before moving on to the next camp. (E.G. complete exercises at camp one, returned to base camp and the exercises there before ascending to camp three). Exercises reflected the altitude in meters:
Base camp: 53 flutters/64 shoulder taps
Camp one: 60 SSH/65 dips
Camp two: 64 merkins
Camp three: 72 LBCs
Camp four: 79 CDD, 20 Diamond merkins
Peak: 88 plank jacks, 49 overhead claps
With little time remaining, climbers did 25 squats at each base camp during their descent.
One oversight on YHC’s part is we did exactly ZERO mountain climbers during the ascent. We rectified the situation at COT with 10 mountain climbers just before 6:00.
MARY:
ANNOUNCEMENTS: Bethel, Golf tournament
COT: Family, Jobs, Summer break and prayers for kids, parents, teachers

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Your Family Doesn’t Need You To Die For Them, They Need You To Live

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WARMUP: Mosey to Ace Hardware parking lot with carioca, high knees, butt kicks, etc along the way. Circle up for Seal Jacks, IWs, HWs, Plank Jacks, plus some stretching. Mosey along Lake Vista Blvd to office park next door to Ace.

THE THANG: Parking lot forms a cross. Start in the center. Three rounds of four exercises = complete 10 reps of one exercise at end of each branch + complete 2 burpees at the center when you start and at each pass through the center. Transit via running from branch to branch.

Round 1 = Merkins, Wide Arm Merkins, Diamond Merkins, Hand Release Merkins

Round 2 = Sumo Squats, Donkey Kicks, Monkey Humpers, Jumping Lunges

Round 3 = Plank Jacks, Peter Parkers, Parker Peters, Shoulder Taps

Mosey to mini storage entrance on Lake Vista Blvd. Long suicide run pausing at each of 5 no parking signs to complete 1 burpee at sign 1, 2 burpees at sign 2, etc.

Brief Indian Run then mosey home.

MARY: Box Cutter, Plank Punches, Penguins, Mahktar N'Djaie

ANNOUNCEMENTS: Trash pickup, Bethel Shelter meal (meatloaf)

COT: Prayers for young kids, teachers/students, college kids returning home, new job, grieving families, progress on health journey, pending surgery, offer on home for sale, growth from hard choices (those made and those under discernment)

Throughout the workout, pax reflected on hard choices related to living life fully out of a commitment to be our best self for our family. Pax shared about struggles and choices related to healthy eating, exercise, alcohol, porn, tobacco, foul language and more. Thanks to everyone for pushing through the stiff humidity and sharing openly. Inspiration came from the prompt below that crossed my radar in the past two weeks:

You say "I would die for my family"

OK, but …

Would you exercise for them? would you eat healthy for them? would you chase your dreams for them? would you quite your bad habits for them?

You don't need to die for them

You need to live for them

Thanks @U08N41FCN0Z for the Q invite! #KeepPosting

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AMRAP @ The Armory

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WARMUP: Intro and disclaimer. 1 runner and 6 of us took a mosey across Carolina Pl to the back of the supply company building. By the large antenna, we did 15 MNC, 15 Imp Walkers and 15 Hillbilly Walkers. Then mosey back over to the church parking lot for 15 SSH, 15 windmills, 15 Non-discrpt produce pickers and ended with plank, down/up dog. Mosey back to the beginning for some work.
THE THANG: This was a 25 minute AMRAP with 15 Kettle Bell swings, 15 Goblet Squats, 15 overhead press, 15 flutter with press, 15 bent over rows and the run down through the drive through and back. Got it 6 rounds.
MARY: Ended with a message about pausing and reflecting.
ANNOUNCEMENTS: newsletter, clean up and kickball
COT: Prayers for travel, surgeries, patience during a life change, parents, and ended of year for both teachers and kids.

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Polka-Competition

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WARMUP:
15 Moroccan night club
15 Wind mill
15 Hill Billy walkers
10 imperial walker
15 cherry pickers
THE THANG:
Mosey around the school
CBear crawl along the parking lot with 5 shoulder taps every second line, lunge walk back
Bear crawl, 3 merkins every third line
Lunge walk back
Bear crawl, at every 4th line five burpee
Mosey to the track field
3v4 competition doing squats, big boy sit ups and flutters
2 times: 10 merkins run half a round, do 5 burpees nur half a round
Mosey back to COT
MARY:
ANNOUNCEMENTS:
COT:

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DORA and Cinderblocks 5-15

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WARMUP: Cherry pickers, SSH, then a mosey to the church parking lot.

THE THANG: DORA with 100 Merkins, 150 Dips, 200 Big Boys, 250 Squats.
Ran to back side of Harris Teeter for wall sits and farmers carry with cinder blocks.
Headed back to COT for some core work until the clock struck 6.

ANNOUNCEMENTS: newsletter, and a ton of events going on this weekend.

COT: Prayers and Praises all around. Appreciate everyone helping me for my VQ and can’t wait to do it again.

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Two’s company, three isn’t a crowd

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WARMUP: Quick mozy followed by arm circles and Moroccan night clubs
THE THANG:
After the warmup, Pax headed over by a light in the parking lot for interval reps. With a timer, we completed 30 seconds on followed by a 10 second break. Each exercise completed twice either with the opposite hand or in the opposite direction. Exercises included:

  1. Slingshots
  2. Halos
  3. Single-leg deadlift
  4. Upright rows
  5. One-arm swings
  6. Side lunges
  7. Thrusters
  8. Rows
  9. Curls
  10. Triceps extension

Pax then formed a line for kettlebell pass throughs, which would have been more impactful with more than three people. (Cubby choose to run instead of kb due to an arm issue)
Once the pass throughs were completed we set the kettlebells in a row and ran to the first pre-placed cone and back. We then carried the bell to the first cone and completed 20 kettlebell merkins. We then ran to the next cone and back, grabbed the bell and advanced to the next cone for 20 calf raises. Rinse and repeat for five cones. Additional exercises (20 reps at each) were squats, shoulder presses and flutters.
Once completed we worked our way back to the start but instead of running to the next cone we always ran back to the first for a little extra mileage. Rinse and repeat until we got back to start.
MARY:
ANNOUNCEMENTS: May CSAUP, other weekends events
COT: Jobs, family

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Escalator 4 Corner

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WARMUP: Windmill, Moroccan Night Club, Strawberry 🍓 Picker, 5 Burpees
THE THANG: 4 Corners with 10 Merkins, Corner (2) 10 Merkins 20 Squats Corner (3) 10 Merkins, 20 Squats, 30 Big Boy Situps, Corner (4) 10 Merkins, 20 Squats, 30 Big Boy Situps, 40 Lunges.
MARY: Yes
ANNOUNCEMENTS: May 16th CSAUP and Newsletters announcements.
COT: Ended with Prayer Isaiah 54:17 and Prayer and Praises.

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