Tag: Half Shell

Following the arrows…

Leave a comment

WARMUP: Mozy to the front of GHMS for imperial walkers, mountain climbers, and Moroccan night clubs.
THE THANG: After the warmup proceeded toward Dave Gibson blvd and stopped at the first working street light for the shortest round of sevens. (Daylight savings time limited the number of working street lights). Pax lined up on one side of the street for 1 Mike Tyson, then bear crawled across the road for 6 big boy sit-ups. We then bear crawled back to the start for a rinse and repeat count up/count down until we did 6 Tysons and 1 big boy sit-up.
We then ran down the road to the entrance of the elementary school. On the length of the street are three columns of arrows to direct school traffic to the elementary and middle schools. We ran down the turn lane until the arrows ended and then started our journey back. At each arrow in the column the Pax did five burpees (45 total) before returning to the starting point.
Moving on to the center column of arrows, we ran down and headed back with 10 LBCs (120 total) at each. Rinse and repeat down the final column where we did Merkins (80) on the way back to start. Round two consisted of Dips (90), Squats (120), overhead claps (80).
MARY: Short on time we ran back to COT for < 1 minute of full body destroyers. ANNOUNCEMENTS: Upcoming CSAUPSand volunteer opportunities. COT: Health: Family, friends, Pax, coworkers. Mental health and those around us who are impacted.

TClap |
0

You vs You and it pays to be a winner

Leave a comment

13 pax showed up for an Armory beatdown today. The Mikel chatter stopped fast when they learned they had 16 minutes to complete 500 reps OYO. We missed the time hack but got it plenty of work

The Warm up:
SSH x20
Cherry Pickers x20
Windmill x10
Bonus SSH x20 for JWow since he showed up late
Lap around the lot

The Thang:
You vs you
100 reps in any manner the pac saw fit of the following exercises – merkins, big boys w/bell, squats with bell, curls, tricep extensions.
Bonus work KB Swings
It pays to be a winner

Mosey to the wall for a wall sit as long as you can. Upon failure take a lap. Last man standing don’t have to run
Rinse and repeat with B2W as the exercise
Finish up with another round of merkins, squats, swings, curls, tricep extensions until 6:00

Prayers for Uhaul
Announcements check your newsletter

TClap |
0

You vs You and it pays to be a winner

Leave a comment

13 pax showed up for an Armory beatdown today. The Mikel chatter stopped fast when they learned they had 16 minutes to complete 500 reps OYO. We missed the time hack but got it plenty of work

The Warm up:
SSH x20
Cherry Pickers x20
Windmill x10
Bonus SSH x20 for JWow since he showed up late
Lap around the lot

The Thang:
You vs you
100 reps in any manner the pac saw fit of the following exercises – merkins, big boys w/bell, squats with bell, curls, tricep extensions.
Bonus work KB Swings
It pays to be a winner

Mosey to the wall for a wall sit as long as you can. Upon failure take a lap. Last man standing don’t have to run
Rinse and repeat with B2W as the exercise
Finish up with another round of merkins, squats, swings, curls, tricep extensions until 6:00

Prayers for Uhaul
Announcements check your newsletter

TClap |
0

Happy half hour

Leave a comment

WARMUP: SSH cherry pickers imperials hillbilly’s arm circles merks lap
THE THANG: loop 1, leeks dry docks Mike Tyson’s / lap – loop 2 min climbers sounder
Taps plank, / lap – loop 3: lbc flutters penguins

11’s – Mike Tyson’s & squats
MARY: pac lead round robin Mary
ANNOUNCEMENTS: Uhaul Ruck & prayer
COT: lots of prayers and praises, lifted up U-Haul

TClap |
0

Ladder Workout

Leave a comment

WARMUP: Merkins, Windmills, Moroccan Night Club, Cherry Picks
THE THANG: 10 Reps each Ladder Workout K-BELL Swings, Goblet Squats, Over head press, Calf Raises, Curls, Lungs (L+R), Plank Pull Though (L+R), Sumo Squat High Pulls, Figure 8’s, Merkins w/ K-Bell, American Hammers, Flutter Kickes w/K-BELL
MARY: Leg Lifts 15, Scissors 15 x2
ANNOUNCEMENTS: Bethel Mens Shelter, Litter Pickup Adopt a Highway, Jaeger Sprint, The Tortoise and The Hare, Overnight Ruck.
COT: yes

TClap |
0

Hockey Gold

Leave a comment

WARMUP: Quick run around the parking lot, back to COT area, circle up for the following:
– 20 SSH
– 10 Windmills
– 15 Imperial walkers
– 15 Moroccan night clubs
– 10 Strawberry pickers
Then run to the parking lot at Grace Presbyterian Church for the main event!
THE THANG:
In light of Happy Gilmore as well as the USA Men’s and Women’s Hockey teams winning Gold at the Olympics, I put together something fun yet challenging to improve our hockey #3S2T.
An NHL hockey rink is 200ft long x 85ft wide. The large parking lot in front of the church is a little larger – approx 240′ x 100′. Go big and train to compete, right? There were 8 cones set up around our rink, each with exercises and a mode of transportation to the next cone. Start at cone 1, do the exercise, move to the next. Happy Gilmore may not have been the best skater or shooter, but damn he was intense. No rest in between as Happy would want it
Note: DC = double count
Cones:
1. ICING CALL on the opponent! Puck dropped but they won it. SKATE to go on defense! >> Eric Heiden’s to #2. (aka lateral lunge runs).
2. On defense in the corner. Happy falls on the ice and can’t get up! >> 30 dying cockroaches (DC) and 20 hammers (DC) >> Bear crawl to #3 (approx 25 yds)
3. GET UP OFF THE ICE HAPPY!! In front of the net, blocking shots. >> 10 burpees. >> Strides to #4 (think of a run while skipping, knees up high).
4. Happy was a pugilist. In the opposite defensive corner of the rink. Work on your enforcer abilities! >> 20 planks w alternating punches (DC), 20 Cobra Kai’s (DC) (while holding a deep squat, alternate punching) >> GO ON OFFENSE!! >> Strides to #5 (opposite end corner of the parking lot)
5. We are wide open!! Pass me the puck!! Signal your teammates >> 40 SSH (DC) >> You got the puck, move to the net! >> Strides to # 6 (center rink, offensive side)
6. TAKE THE SHOT!! Practice your SLAPSHOT!! >> 30 Apolo Ohno’s w arm swings. >> Bear crawl to #7 (opposite corner, offensive side, approx 30 yds)
7. YOU SCORED!! Now taunt the LOSERS!! >> 30 monkey humpers, 20 dirty dogs (10 each leg). >> Mary Katherine Lunge to #8 (a lunge walk, while you are lunging, you are extending both arms overhead, like a touchdown signal).
8. CELEBRATE!! Raise Lord Stanley’s Cup!!! At center rink. With a cinderblock, 20 curls then 20 overhead presses. Did you know: The Stanley Cup weighs 35 lbs, and a cindy weighs 38 lbs.
Back to #1, and repeat.
Everyone got in 2 full rounds and started on a 3rd. Then we did an indian run back to COT for…

MARY: A little less than 2 minutes worth.

COT:
Announcements: Highlighted Bethel Men’s Shelter next week, Break the Dam run this weekend, litter pickup, and other items in the newsletter. GET INVOLVED!!
P&P: Alot lifted up.

Thanks for the opportunity to lead.
SYITG
-NASA

TClap |
0

Colosseum 2/24/2026

Leave a comment

WARMUP:
– Side-straddle hop,
– Strawberry pickers,
– Plank to down dog calf stretches, from plank Left arm to the sky with some hip dips, Right arm to the sky with some hip dips

THE THANG:
– Mossey around the MS drop-off loop, over to the top of the hill at Dave Gibson by school entrance; Partner up for Dora.

– 100 Sumo squats, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partners swap until 100 reps completed.

– 100 Walkin’ Merkins, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partners swap until 100 reps completed.

– 100 Side Lunges, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partners swap until 100 reps completed.

– 100 LBCs, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partner swap until 100 reps completed.

– 100 Monkey humpers – 50 each partner for 100 total. Partner runs down the hill to the second street light then back to the top and does 3 curb burpees.

– Run back through the elementary school drop-off, cut-over to middle school drop-off lane and stop at brick walkway in-front of the MS. Bear crawl past curb then mossey to COT

MARY:
– 10 Box cutters
– 20 Flutters
– 10 Baby leg circles in flutter position
– 10 American Hammers

ANNOUNCEMENTS: Read your news letters

COT: It is what it is… Prayers and blessings for aging family members.

TClap |
0

Dora, Dora

Leave a comment

WARMUP: Yes – Windmills, squats, Imperial & Hillbilly Walkers

THE THANG: Dora with a partner – forwards and backwards

50 – goblet squats
100 – curls
150 – swings

150 – swings
100 – curls
50 – squats

4 corners –
5-10-15 at each corner
MOT – lunge walk or bear crawl
5 manmakers
10 squats
15 tricep extensions

MARY: just enough time for a few exercises – rosalitas and hello dollys with bell, flutter with the press and American hammers with bell

ANNOUNCEMENTS: Yes

COT: 5th core principle

Thanks for the call, Deep Dish :eye:

TClap |
0

Old Kingsley, Old Glory

Leave a comment

WARMUP: Nope

THE THANG: Ruck 3.3 miles with stops at the flag at St. Philip Neri for the pledge and the turnaround point at Fort Mill High School.

MARY: no time

ANNOUNCEMENTS: always

COT: 5th core principle

The privilege of working out is one YHC did not take for granted this week. Despite some short nights of sleep and earlier than normal alarms, it was great to know I was going to be out with the PAX – the best gift we can receive – one of community and belonging. And it never gets old, just better.

Thanks for the call, McHale. :eye:

TClap |
0