Tag: HarryCarry

Plates of Pain

Leave a comment

WARMUP:
SSH
Low Slow-ish Squats
Tempo Merkins
Moroccan Nightclubs

THE THANG:

The plates of pain:
Partner up
One partner does 5 squats, 5 merkins, 5 big boys ad infinitum.
Other partner moseys to one the (paper) plates of pain and does the exercises written on it. Partners then trade off. Once each partner has done the exercises on a plate they move to the next plate. MOT is done out and back.

1. Bear Crawl – 15x Carolina Dry Docks
2. Sprint – 15x Box Jumps
3. Lunge Walk – 20x Bonnie Blairs
4. Broad Jump – 15x Donkey Kicks
5. Duck Walk – 30x Monkey Humpers
6. Nur – 30x Calf Raises (10 regular, 10 wide, 10 pigeon-toed)
7. Karaoke – 10x Side Lunges each leg
8. Crab Walk – 30x Lonely Cowboys

MARY:
Ab Lab

ANNOUNCEMENTS:
Bethel

COT:
Yes

TClap |
0

The Work

Leave a comment

WARMUP: SSH, Windmills, MNC
THE THANG:
Mile on the track
10 Burpees
10 Squats
10 Merkins
10 Big Boys
Every 1/4 of a lap one of these exercises was done
x4 = 1 Mile

Then we went to the cinder block area and did
24 BLOCK SWINGS
10 BURPEES

20 BLOCK SWINGS
8 BURPEES

16 BLOCK SWINGS
6 BURPEES

14 BLOCK SWINGS
4 BURPEES

12 BLOCK SWINGS
2 BURPEES

10 BLOCK SWINGS
1 BURPEES

RUN OUT AND BACK TO THE CROSSWALK IN FRONT OF THE FOOTBALL STADIUM

3 ROUNDS
MARY: Box Cutters
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

TClap |
0

What’s In The Cards For Today?

Leave a comment

WARMUP: Abe Vigoda, Cherry pickers, merkins, SSH, Imperial Squat Walkers, MNC, Hillbilly Walker
THE THANG: Mosey to gridiron, turn on the “boom box” for some tunes, pick a card at each corner of the field, 10 reps per card, 25 reps per royal, 100 reps per Ace. Run in between each corner.
MARY:
ANNOUNCEMENTS: Bethel Men’s Shelter July 4th cookout, Care Center lawn maintenance, Cannoli Run next weekend.
COT: Prayers for Brother In Law whose in hospice care. safe travels.

TClap |
0

25 is the count

Leave a comment

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

TClap |
0

Mixed bag at the Yard

Leave a comment

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

TClap |
0

Bars, blocks and Street Walkers

Leave a comment

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.

TClap |
0

Block Burpee Blast @ Ring of Fire

Leave a comment

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

TClap |
0

Bubbles Everywhere

Leave a comment

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

TClap |
0

Hard Core

Leave a comment

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.

TClap |
0

Luce-Jared at HB

Leave a comment

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.

TClap |
0