Tag: Half Shell

Getting Right

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WARMUP: mosey to the top of the hill. Low slow squats, imperial and hillbilly walkers, Moroccan night clubs, planks, merkins, salutations
THE THANG:

Spur 1 – A man must get right before he can do anything else: 7’s on the hill – burpees at the bottom and squats at the top

Mosey to pull up bars

Spur 2 – An unfit man is a slave to his lack of self-control.

7’s at the pull up bars and at end of the driveway. Pull ups and Diamond merkins

Spur 3 – To help others, a man must first help himself. Mosey to school wing for wall sits of gratitude x 2 then back to COT.

MARY: no time
ANNOUNCEMENTS: yes
COT: 5th core principle

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7s, 10s, 20s, oh my…

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WARMUP: Imperial walkers, mountain climbers, low slow merkins
THE THANG: Mozy to the side of Harris Teeter for 10 counts and 20 counts. Started with 10 count BTW then run across the street for 20 squats. Flip flop for 20/10 (overhead clap/burpees), 10/20 (wall tar jai/dips), 20/10 (air presses/merkins)
Mozy to access road in front of O’reilly auto parts for 7s. Began with 6 burpees, ran to the oil change place where we did 5 CDDs, bear crawl to the wall for 1 big boy sit-up. Jog back to oil change place for 5 more CDDS then back to start. Rinse and repeat 5/5/2, 4/5/3, 3/5/4, 2/5/5, 1/5/6.
Mozy across Gold Hill Road (being responsible and checking for traffic) for more running and reps. Lots of back and forth and a fair amount of confusion. Reps included flutters, more dips, shoulder taps, merkins and more BBS.
MARY: Unaccounted for since we did plenty else
ANNOUNCEMENTS: D2D teams needing replacements, Christmas party officially scheduled.
COT: Family, travel, Ms and 2.0s

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120 pounds of fun!

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Cold but glorious morning in the gloom. 5 fellow pax joined me for the following.

Warmup:

20 SSH IC
10 Windmill IC
3 burpees
20 seal jacks
15 MNC
3 burpees
15 plank jacks
Stretch(looked at a very low flying plane)
15 Mountain climbers
3 burpees

Thang:

Everyone partnered up got a sandbag and engaged in a lazy Dora… with a twist.

Partner 1 does 10 reps with a sandbag while partner 2 does as many reps as they can of the accompanying exercise. Each partner switches off after 10 reps until the cumulative total is met.

60 Man makers with Burpees
60 squats with squats
60 curls with flutters
60 flutter press with LBCS

Now every minute… on the minute a timer would go off and everyone had to run to the end of the parking lot and back. This made it fun!

After this routine we did an Indian “run” (it was really more of a walk) where the leaders would partner carry the 120lbs sandbag while the 6 had to do 10 HR merkins to catch up. We made it around the parking lot twice before tapping out with about 2ish minutes left. I closed us out with some Mary and that was it.

Big thanks to Maximas for the lead and to all who showed.

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Shoulders and More

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WARMUP: Motivators x7, Big Arm Circles, Cherry Pickers, Windmills, Mosey to and around the church parking lot
THE THANG:
1) Tellier-inspired 4-courners around the church parking lot
-Corner #1 – 10 Burpees
-Corner #2 – 10 Burpees, 25 Merkins
-Corner #3 – 10 Burpees, 25 Merkins, 50 LBCs
-Corner #4 – 10 Burpees, 25 Merkins, 50 LBCs, 100 Squats
2) At church field/gravel parking lot:
-Bear crawl appx. 40 yards x2
-Lungewalk back x2
3) Mosey to the apartment circle:
-50 Carolina Dry Docks around the circle curb
-100 step-ups on the retaining wall
4) Mosey back to COT
MARY: Yes. Full circle.
ANNOUNCEMENTS: D2D, Q-school, Newsletter
COT: Completed

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Preparedness at the Coaches Box

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Weather was 32 degrees and chilly but the lights were on and YHC was prepped for a Q to discuss Jester and Preparedness

Simply defined, the Jester is temptation of the flesh that hinders Acceleration. It is a stumbling block that a man continuously trips over in his effort to become a Pro.

The Jester tells a man several lies including:

1. You are the boss of me
2. You are what you do
3. You are not a bad guy
4. Jester and Virtue can coexist
5. You can’t live, if living is without me

But the antidote to the Jester is preparedness, preparing for what is expected and what is unexpected. The addition of love to this preparation leads to diminishing the Jester. But it is a battle that a Man must fight throughout his life.

THE THANG:

Mosey to the front of FMHS

COP
SSH
Merkins
Windmills
CDD
MNC
Plank Jacks

Mosey to the band lot

Deconstructed Burpee – STAR model

Burpees in the middle x 5
Bobby Hurley x 25
Squats x 25
Merkins IC 12
Mtn Climbers x 25

Mosey to pull up bars

Grip Strength work
Partner 1 – hang
Partner 2 – Mary

Rinse and Repeat x 3

Mosey home for COT

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“If you can dodge a wrench, you can dodge a ball!”

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WARMUP: Windmills, Cherry Pickers, Hillbilly’s, Imperial Walkers
THE THANG:
Mosey to the Church Parking lot for a game of Dodgeball !!!

2 Pax at each end taking shots at those in the middle.
Shot to Upper Torso = 5 Merkins
Shot to Lower Torso = 5 Squats

Catch the ball from Pax at either End, Thrower must perform 2 Burpees

In between movements :

SSH
Cherry Pickers
Squats
Merkins
Moroccan Night Clubs
Wind Mills
High Knees
Seal Jacks
Took a Lap around the lot. Total Running distance was 1.9miles

MARY: Met back at COT with 9 minutes remaining. Each Pax called out a movement for the rest of us:
Donkey Kicks
LBCs
Leg Circles
Planks
Slow & 6in Merkins
Calf Raises
Hello Dollys
Dying Roaches
ANNOUNCEMENTS: Trash Pickup, read your newsletter
COT: Always Stays in COT !!!! Top Secret !!!

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“If you can dodge a wrench, you can dodge a ball!”

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WARMUP: Windmills, Cherry Pickers, Hillbilly’s, Imperial Walkers
THE THANG:
Mosey to the Church Parking lot for a game of Dodgeball !!!

2 Pax at each end taking shots at those in the middle.
Shot to Upper Torso = 5 Merkins
Shot to Lower Torso = 5 Squats

Catch the ball from Pax at either End, Thrower must perform 2 Burpees

In between movements :

SSH
Cherry Pickers
Squats
Merkins
Moroccan Night Clubs
Wind Mills
High Knees
Seal Jacks
Took a Lap around the lot. Total Running distance was 1.9miles

MARY: Met back at COT with 9 minutes remaining. Each Pax called out a movement for the rest of us:
Donkey Kicks
LBCs
Leg Circles
Planks
Slow & 6in Merkins
Calf Raises
Hello Dollys
Dying Roaches
ANNOUNCEMENTS: Trash Pickup, read your newsletter
COT: Always Stays in COT !!!! Top Secret !!!

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Luck 7 Island Party

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Strawberry Pickers, and Broga
THE THANG: Mosey around the parking to side wall of HT. At wall, we did 3 rounds of Balls to the Wall and Wall Sits for 10, 5, and 3 countdown.
Then Island Party Began:
At the Islands, we started at first Island with 10 Burpees, Then next Island, we did 20 Shoulder Taps, then next Island we did 30 Bomb Jacks, and 40 Squats. Each round we used a different mode of transportation between the islands with Round 1 being a bear crawl, then Round 2 was lunges, and final round was Crab Walk. Final exercise was the Cheese Shredder.
MARY: American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Keep those old wienkes kids

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WARMUP: lap around the parking lot, windmills, low slow squats and merkins, couple stretches…go.
THE THANG: went to the small parking lot by COT and had one piece of paper on one end and another on the opposite end – maybe 30-40 yards. Start at the first exercise, complete it, run to the other side, complete the first exercise, and back and forth working down the list.
Side 1:
5 Burpee broad jumps
10 Diamond merkins
20 Merkins
30 Mountain climbers
40 Seal jacks
50 American Hammer
60 SSH
60 Moroccan night club
50 Shoulder presses
40 Crab cakes
30 Flutters
20 Big boy situps
10 Flying squirrel
5 Dive bombers

Side 2:
5 Hand release merkin
10 Durkin (get partner to put feet on back)
20 Knee to chest jumps
30 Carolina Dry Docks
40 Plank Jacks
50 LBC
60 Ski jumps
60 Squats
50 Calf raises
40 Dips
30 Monkey humpers
20 Lunges (10 each leg)
10 Apolo Ohno (10 each leg)
5 Plank alternating shoulder taps (5 each)

After the first 60 milestone was hit, we stopped running back and forth and mode of transportation moved to bear crawls to and running back…just to mix things up.

And we had music which was nice.

MARY: yes, check.
ANNOUNCEMENTS: also check
COT: yep, done

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Choose you own adventure

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WARMUP: Brief mozy followed by SSH, Moroccan Night clubs, Mountain climbers, low slow squats
THE THANG: As a kid YHC enjoyed the “choose your own adventure” books where you get to make decisions about what happens in the story. On a somewhat rainy Tuesday, the Pax got to decide which story they wanted. Option one was a board of pain with higher reps under cover and dry. Option two was lower reps but with running between stations in the rain. It turns out it wasn’t much of a discussion and everyone (just 3 of us due to a bad weather forecast) chose option two.
Reps were 30 each and after each exercise we ran to the next of four locations at the AO. Exercises were: Burpees, Sumo Squats, American Hammers, Freddy Mercurys, Plank Jacks, Merkins, Moroccan Night Clubs, Shoulder Taps, LBCs, Carolina Dry Docks, Calf Raises, SSH, Wide arm Merkins, Flutters, Mountain Climbers.
MARY: Included some in roving board of pain
ANNOUNCEMENTS: Blood drive and D2DB registration.
COT: Thankful the rain wasn’t as bad as predicted. Support of fellow Pax regardless of weather conditions.

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