Tag: Half Shell

It’s all about Change

Leave a comment

WARMUP: Disclaimer, then mosey to the back of HT. Warm up with mnc, pickers, windmill, Plank, up/down dog. Then mosey all the way around to Walgreens.
THE THANG: 4 corners: Walgreens, HT corner, Rita’s and Dental group. We stayed together for a total of 4 rounds. 12,14,14, 12 reps at each corner. Squats, Abs, Dips and Merkins. During the rounds, we changed directions and changed the totals.
Message was about change and how to adapt.
MARY: 1 round of Mary.
ANNOUNCEMENTS:
COT: Prayers for family, health and travel.

TClap |
0

Positive Habit Transfer

Leave a comment

WARMUP: Mosey to school entrance
Merkins x20
Low Slow Squat x20
Imperial Walker x 25
THE THANG: Mosey to the hill at Hwy 21 Entrance
7s Merkins at the top Burpees at the bottom
Cohiba handed out a tongue lashing to a few pax for skipping last leg!
Mosey around campus
Bear Crawl, Lunge Walk, Dip Triangle x 5
Mosey over to the parking lot with yard lines
Suicide to the 50 yard line x2
100 yrd sprint to COT
MARY: Freddy Mercury x25
Flutters x20
Protractor
ANNOUNCEMENTS: Rock Hill convergence this morning (incredibly late backblast post)
COT: Make an IMPACT on your families, communities, and coworkers, by modeling positive habits!

TClap |
0

Working hard when it doesn’t matter

Leave a comment

WARMUP:
“SSH
IW
SSH
HW”Plank
“Shoulder Taps
Up Dog
Peter Parker
Up Dog
Mountain Climber”THE THANG:
“Mosey to find different walls
Wall Sit – 2 burpees down the line
BTTW – shoulder taps and australian mountain climbers
Wall Sit for 6 and mosey on”Head to Grace Pres.
“7s with Mike Tysons and Burpee Jumping Lunges
Bear Crawl mode of transport”Head to traffic circle
“Cossack Squat
Knee Lift
Warrior 3
Knee Lift
Repeat”Mosey
“Bulgarian Split Squats”Mosey
“Burpees”Mosey
“Prisoner Squats”Moesy
“8 count burpees”
Now that we’re tired and frustrated with the end in sight, prove you can work hard when it matters by working hard when it doesn’t (like RIGHT NOW). Burpee Broad Jump back to COT

TClap |
0

Burpees for Breakfast

Leave a comment

WARMUP:
Disclaimer
THE THANG:
Light jog around the Harris Teeter lot and circle up in front of Red Bowl for COP:

All in cadence: SSH x 25, merkin x 10, windmill x 10, squat x 20, Peter Parker Peter (10 and 10), IW x 25, Freddie Merc x 25
Line up in front of the store for 70 yard dashes/burpee ladder with ab exercises for recovery:

1. Run to end of lot, do 10 burpees OYO, run back, plank until everyone is home, 20 flutters in cadence
2. Run to end of lot, do 15 burpees OYO, run back, plank until everyone is home, 20 dying cockroach in cadence
3. Run to end of lot, do 20 burpees OYO…20 pretzel crunch in cadence
4. Run to end of lot, do 25 burpees OYO…20 ?? in cadence

Mosey to the long wall along Harris Teeter:
Lunge walk the full length of the wall, have a seat along the wall at the end, and wait until everyone seated, hold for 30 sec.
Bear crawl the full length of the wall back to the start, have a seat along the wall…hold for 30 sec
Crab walk the full length of the wall, have a seat along the wall…hold for 30 sec
Partner carry ½ the length of the wall, flapjack, finish to the end of the wall and mosey back for COT

MARY:
Box cutter x 20, superman hold x 2

ANNOUNCEMENTS:
Q Source today, Jaeger coming up in 2 weeks, read your newsletter
COT:
Praises for families and family time; prayers for kids making poor decisions, Char-Meck police officers killed yesterday, Isreal/Gaza/Palestinian suffering.

NMM
This is another workout I pulled from the archives (GC, June 30, 2015). Back then we had 11 at the workout and it looks like only about 4 are still active in F3 – too bad. Today’s group included some of the core Golden Corralers who I see week after week so I expect to see them in the next 9 years. We had a dedicated group who worked hard this morning and it’s always a pleasure to lead them. Thanks for the invite Half Shell!

TClap |
0

Jock jams tabata

Leave a comment

WARMUP: mosey to loop for IC exercises and stretches
THE THANG: Head to toes Tabata – 8 cycles, 6x sets ea. 25 secs on, 10 secs rest/1 min recovery.
1. cdd/run lap
2. Dips/crab walks
3. Merkins/butt kickers
4. Lbc/bearcrawl
5. Superman’s/run lap
6. Monkey humpers/lunge walks
7. low slow Squats/recovery
8. Calf raises/ mosey back to cot
MARY: no time
ANNOUNCEMENTS: bethel serve needs signups, rock region 10 year, Jaegar, cannoli run
COT: prayers for injured pax, prayers/praises for clear minds during transitions in life

TClap |
0

Where are the Box Jumps?

Leave a comment

Disclaimer disclaimed.
WARMUP:
Mosey around HT parking lot. Circle up for
– 20 SSH IC
– 10 Windmills IC
– 10 LSS IC
– 10 MNCs IC
– 10 Hillbilly Walkers IC
– Yoga

THE THANG:
A little Buy in first. 7’s with Burpees and Bomb Jacks. Sjouldve been Box Jumps but YHC forgot the boxes.

Mosey to grace Church parking lot for the real Thang. Board of Pain had 7 exercises. Do all exercises and run a lap. 1st round had 20 reps, then 30 reps, then 40 reps, and finished with 10 reps.
– Merkins
– Squats
– LBCs
– CDDs
– Monkey Humpers
– American Hammers
– Flying Squirrels

Senator Tressel’s alarm went off at 5:49am, he said “good bye” and began to leave. YHC thought this was odd, but knew he had already completed the workout so no harm no foul.

Timing was a bit off, so we did one last round of 10 reps of each exercise, then moseyed back to CoT for some Mary.
MARY: Flutters, Box Cutters and Hello Dolly

ANNOUNCEMENTS: Burpee Fest this Saturday, Bethel Mens Shelter, Jaeger coming up!

COT: Stays in CoT.

TClap |
0

Grinding through Mammon

Leave a comment

COP

Mosey to gym parking lot.

Across the lot:
– Bear Crawl for a segment
– 10 Jump Squats
– Lunge Walk for a segment
– 10 Merkins

Repeat

Mosey to hill by the track

Grab a stone. 5 minute AMRAP on the hill the top three performers in terms of reps get a prize:
– 5 Man makers at the bottom
– 5 OH presses at the top

Winners of the AMRAP, repeat

Mosey back to band lot.

5 burpees at the start
Suicides out on 10 yard markers. Using the first digit:
For evens, 10 monkey humpers
For odds, 10 squats

Shared words on how to maintain proper perspective on work and how to ensure you have men speaking truth in your life to keep you from going off the rails.

TClap |
0

communication is key

Leave a comment

WARMUP: Intro, mosey, warmup on the hill next to the church then mosey to church.
THE THANG: Thang 1: Deliberately gave confusing ab instructions with a run but ended with 300 reps for Leg lifts, American Hammers and LBC. Talked about the message of communication being vital. Especially with our kids, M’s, jobs and as leaders.
Thang2: Mosey to Walgreens to the side road between buildings. Picked Pax to give 20 reps of an ab exercise and sprint to the other side. Rinse and repeat 4 times. Again, clear communication needed.
Thang 3: Mosey to HT and to the wall near the Auto shop. Split Pax up on opposite walls and bear crawled towards each other having to communicate so heads did not get hit.
MARY: Mosey to COT, and BW lead is brogo for cool down.
ANNOUNCEMENTS: AMRAMP for Autism, Q School, Ass Kicking April and Rock Hill 10 year.
COT: Prayers for health, communication with kids and patience.

TClap |
0

AKA meets BOP

Leave a comment

17 men showed up at The Stockade this morning for AKA Friday. Quick disclaimer and warm-ups consisted of SSHs, Windmills, Imperial Walkers, and Plank Stretches. Mosey around the parking lot for the main event, Board of Pain. Men have laughed, men have cried, but no man has ever completed all exercises within a 45-minute period.
Today, we would tackle the board as a two-man team, split the reps into two rounds. Once the team completed the exercise, we ran a lap. Exercises listed below:

Round 1

Burpees – 50
Calf Raises – 75
Ski Abs – 50
Merkins – 50
Deep Squats – 50
LBCs – 100
Carolina Dry Docks – 50
Russian Twists – 50
Mac Tar Jai– 50
Jump Squats – 50
Mountain Climbers – 50
Shoulder Raises – 100
Mary Catherines – 50
Hello Dolly – 100
Wide Arm Merkins – 50
Squat Jacks – 50
Flutters– 50
Burpees – 50

Round 2

Repeat Round 1

Some of the team made it to the second round complaining about the burpee count. Farthest team made it to Ski Abs. Great work men!

TClap |
0