Tag: HarryCarry

25 is the count

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WARMUP: Mosey SSH, windmills, imperial walkers, hillbilly walkers.
THE THANG: do 3 exercises 25 reps each then run
Merkins, dips, derkins, irkins, Peter Parker’s, Parker peters, mtn. Climbers, squats, lunges, calve raises, dry docks, LBCs, flutters, big boys. Maybe a few others.
MARY: Wheezy Jefferson’s , hello Dolly

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Mixed bag at the Yard

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Started with a short mosey, zig zag thru the bollards, then circle up for a warm up of: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches. All in a variation of 10-15 reps I/C.

Thang 1: Mtn Climber relays. Three cones, do 20 m/c at #1, 30 at #2, and 40 at #4; run back to base line.

Thang 2: Bench work. Did step ups, derkins, butt touch sqts, inline merkins, dips, calf raises.

Thanks 3: Prison yard burpees. At half basketball court, Start with 6 burpees in corner 1, bear crawl to corner 2, 5 burpees, keep going around/down in burpees.

Thang 4: Four-corners Street walker style
Four corners/cones: 1st= 10 merkins, 2nd=20 LBCs, 3rd=30 monkey hmprs, 4th=40 SSH. Routine is: cone 1, then back to start line, then cone 1, cone 2, then reverse to cone 1 again and back to start line; then cone 1, cone 2, cone 3, then reverse: cone 2, cone 1, start line; then cone 1, cone 2, cone 3, cone 4, then reverse: cone 3, cone 2, cone 1 then start line. Results in: 70 merkins, 100 LBCs, 90 Monkeys, 40 SSH.

Short Mary round

COT

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Bars, blocks and Street Walkers

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Bars, Blocks and Streetwalkers at Varsity
Started with a short mosey then circle up for a warm up of: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches. All in a variation of 10-15 reps I/C.

Thang 1: Four-corners Street walker style
Four corners/cones: 1st= 10 merkins, 2nd=20 LBCs, 3rd=30 monkey hmprs, 4th=40 SSH. Routine is: cone 1, then back to start line, then cone 1, cone 2, then reverse to cone 1 again and back to start line; then cone 1, cone 2, cone 3, then reverse: cone 2, cone 1, start line; then cone 1, cone 2, cone 3, cone 4, then reverse: cone 3, cone 2, cone 1 then start line. Results in: 70 merkins, 100 LBCs, 90 Monkeys, 40 SSH.
Short mosey run

Thang 2: Bars and Blocks
Alternated between doing 10 reps on the bar and 20 reps with a cindy. Bars were: pull ups, chin ups, switch grip, switch grip, toes to bar. Blocks were squats, KB swings, curls, OH press, bent over rows.
Short mosey run

Thang 3: pass the ammunition
Pax curb plank. Cindy gets passed down the line of pax, then 3 curb merkins, cindy gets passed back to starting pax, 3 merkins, pass cindy rinse/repeat for a about four cycles.
Short mosey run

Thang 4: wall sit while each pax runs out and does two manmakers with cindy.
Mary, COT, Fini.
Total of 5 pax.

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Block Burpee Blast @ Ring of Fire

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WARMUP: The Usual
THE THANG: Block and burpees
MARY: Run the hill
ANNOUNCEMENTS: Newsletter
COT: Cake Boss send off

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Bubbles Everywhere

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WARMUP: SSH, Cherry Picker, Mosey
THE THANG: Mosey to A: 11s with Merkins & Big Boys; Mosey to B: Wall Sit while each PAX runs a lap including 3 Burpees; Mosey to C: Partner for a Mosey/Squat/Al Gore DORA; Mosey to COT
MARY: A few to add reps
ANNOUNCEMENTS: Several
COT: Life shared, prayers lifted

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Hard Core

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WARMUP: Disclaimed the group and we started to Mosey around the COT parking lot. While moseying we did some buttkickers, high knees, & karaoke. Made it to the 1/8 mile track area and circled up. Performed SSHx7inCadence, 1 burpee oyo, WindMillsx7inCadence, 2 burpees oyo, CherryPickersx7inCadence, 3 burpees oyo, HillbillyWalkersx7inCadence, 4 burpees oyo, & ImperialWalkersx7inCadence. Group was ready to roll.

THE THANG:
AB BOP:
100 – LBCs
90 – Flutters
80 – Freddy Ms
70 – American Hs
60 – Mountain Climbers
50 – Reverse Crunches
40 – BigBoySitups
30 – Straight Lower Leg Lifts
20 – V-Ups
1 minute plank

Starting at the top of the list PAX were asked to take a lap around the 1/8mile track after completing the 1st exercise. While running the lap PAX started with 1 burpee and then half way around completed 1 burpee. Burpee counts increased by 1 for every lap. 10 Exercises = 520 total reps, 10 laps = 110 total burpees. Add in the warmup mosey and we covered 1.5miles.

MARY: No time

ANNOUNCEMENTS: AMRAP for Autism, Mike Doty Memorial Run, 427 burpees on 4/27, Rock Hill 10yr Anniversary, Trash Pick Up o 4/27, Jaegar on 5/11.

COT: Show to know.

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Luce-Jared at HB

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F3 HoneyBadger 20240415
Luce p.146
Three rounds
1 km run (from pullup bars run back behind NaFo, run across the front of the school, run down the center aisle of the parking lot, then back to the pull up bars)
10 Manmakers with cindy
100 squats

Jared p.150
Four rounds [but only got one round in due to time]
800 meter run (from pullup bars run to the bottom of the hill, then back up and all the way to AO Jones road, then back to the pull up bars)
40 pull ups (modify 40 curls w/ cindy)
70 push ups

Mary
COT
Prayers for CakeBoss on the Marathon.

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A Beatdown Unlike Any Other

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Wanted to put together some fun as a tribute to Masters weekend. Pulled a few ideas from other regions in years past and put together a Masters themed weinke.

Warmup

Per typical golf warmup routine….very minimal.

Divot Fixers (Cherry Pickers)
Back Rotations aka “This Thingy Right Here”
Touch Your Toes 3 or 4 Times
Let It Rip

Moseyed to football field to start “Round of 18”. Wind prohibited setting up “tee markers” beforehand, so carried them with us as we went along.

The Thang

18 Holes of Pain
Burpees each hole = 1 x hole par (Par 4 = 4 burpees)
Chance to shave a stroke (burpee) each hole by answering trivia question correctly
Exercise reps = Hole par x 10
Run distance of yardage to next tee (1st two numbers only. 430 yards = 43 yards)
72 burpees total
720 exercise reps total
.43 miles of yardage covered

1 – Par 4 – 455 Yards – Merkins
2 – Par 5 – 575 Yards – LBCs
3 – Par 4 – 350 Yards – Monkey Humpers
4 – Par 3 – 240 Yards – Squats
5 – Par 4 – 495 Yards – American Hammers
6 – Par 3 – 180 Yards – Diamond Merkins
7 – Par 4 – 450 Yards – Plank Jacks
8 – Par 5 – 570 Yards – Air Chair
9 – Par 4 – 460 Yards – Shoulder Taps

10 – Par 4 – 495 Yards – Mountain Climbers
11 – Par 4 – 505 Yards – Moroccan Night Clubs
12 – Par 3 – 155 Yards – Lunges
13 – Par 5 – 510 Yards – Flutters
14 – Par 4 – 440 Yards – Carolina Dry Docks
15 – Par 5 – 530 Yards – Calve Raises
16 – Par 3 – 170 Yards – Wide Arm Merkins
17 – Par 4 – 440 Yards – Good Mornings
18 – Par 4 – 465 Yards – Dollys

Timing worked out great. Had a chance to hit a few shots at the end to add a few more exercises. Great crowd and mumblechatter.

Mary: Yes

Announcements: AMRAP 4 Autism, 4/27 Burpees, Mike Doty Run at Winthrop

Prayers/Praises: Praises for PAX/fellowship

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The Springs Street Spine

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Four at Minnow Pond.

Pledge and then run to Hardee’s lot where the thang is explained as follows:
Hardee’s lot is base camp. Do 10 burpees here.
Run up Springs st to its end (Summersby/Cone #1) and do 30 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Close st (Cone #2) and do 30 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Oak st (Cone #3) and do 30 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Leroy st (Cone #4) and do 30 pushups
Run all the way back to base camp, 10 burpees

This is as far as we got. A jackrabbit pax would have been instructed to repeat, but start with cone #4 etc.

We all ran back to Veteran’s park, did some stretches and then COT.
Stats: 3.3 miles, 140 push ups, 40 burpees.

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Hero WO Honoring Master Sgt. Michael Maltz

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WARMUP: Held plank position while reading the bio of Master Sgt Michael Maltz
THE THANG: Modified Maltz
Complete all reps of each exercise before moving on to the next one.
Close to a 800 meter run – starting at the JOC pullup bars run around the perimeter of the COT parking and head back towards the JOC building continuing down the hill taking a right at the stop sign at the bottom, going around the playground and come back up the hill and stop at the pullup bars
50 Pull-Ups
Close to a 200 meter Farmer’s Carry with 2 Cindys – starting at pullup bars head down the hill, take a right at the stop sign, go around the playground loop and head back up the hill to the pullup bars
50 dips on Cindy on the curb
100 Diamond Merkins
50 Knees-to-Elbows on the bar
100 Big Boys with Cindy
Run the same route described at the start
DONE & SMOKED!

MARY: Had an AB BOP for those that finished early. No one finished the 1st exercise on the list which was 100 LBCs.

ANNOUNCEMENTS:Jaegar, Trash Pick Up, Amrap for Autism, Mike Doty Memorial Run

COT: ShowtoKnow!

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