Tag: HarryCarry

ROF Circles

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WARMUP: Legacy intro. Mosey then SSH, IW, HW, plank tucks
THE THANG: shared testimony. Ran in circles. Lunch walks 😂 toy soldiers. Lots of other things: plank tucks , Peter Parker, shoulder taps a few bomb Jax. Bear crawls crawl bears. Dora 100 mtn climbers, 200 squats, 300 plank tux.
MARY: funhouse stole Q and did Freddie mercuries
ANNOUNCEMENTS: newsletter.
COT: prayers.

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Officer Sean Collier Hero Tribute

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WARMUP: SSH, Imperial Walkers, Cherry Pickers, Calf Raises.
THE THANG:
-2 mile timed run. Rainmaker took gold. Slack feed has the time.
-DORA- in honor of Officer Collier Badge #179
179-Burpees
179-LBC
179-Merkins
179-Squats
179-Flutters

ANNOUNCEMENTS: newsletter reminders, Bethel Men’s Shelter Mentor Program
COT: Prayers for Sawdust travel and family.

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420 Prep

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WARMUP: None
THE THANG:
Ran to Pike Eng. aux lot
45 sec AMRAP with 15 sec rest in between
Mnt Climbers
Bomb Jacks
S.S. Hops
Squat Thrusts
Ran to Craft Axe lot
45 sec AMRAP with 15 sec rest in between
Merkins
Squats
Lunges
Peter Parkers

Ran to Fort Mill Church of God lot
Escalator of burpees using the parking spaces 16,back to home, 15, back to home, 14 back to home…all the way to 1 rep (136 total burpees)
Ran to Veteran’s Park for stretching
Ran to WEP
Finished with the Airborne signature hip align and flexor exercise – left side 10 forward extensions, 10 reverse extensions, 10 full leg swings, 10 outward leg lifts, 10 clockwise circles, 10 counterclockwise circles, 10 bicycle pumps. Switch sides and repeat.

MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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FITS is on fire to trigger the alarm!

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WARMUP: Goal 1, get moving. Check. Goal 2, listen to feedback, then action. Check.

Started with short mosey to front of school to distance us from the sweet sounds of the school fire alarm which was the indicator FITS was in the house (or that the mother of all Clemsons had been dropped by Slash).

We did a big tour of the school stopping to do 2-3 exercises at each stop where the warmup turned into “the Thang”.  He was the warmup portion: windmills, low slow squat, cherry pickers, imperial walkers, merkins, down dogs, honeymooner, lunges, CDD.
THE THANG: Making our way to the back of the school, we stopped at the picnic table benches when HarryCarrey said “look benches”. #ListenAction

The benches offered us a stop for dips and Bulgarian squats. Not wanting to stay in one place, we vacated to the pull up bars where we did pull-ups, 30 second hang, knee to chest lifts from the bar. Next stop was in front of the elementary school at the bottom of the hill. 6 count burpees and jump squats.

Next stop, back of the school for more benches and Astro turf. More dips, CDD, team sit-ups, and laughter ensued single file leg lift throw downs. Good for those still on the turf, not so good for those that ran out of turf.

Next stop, almost off school grounds in the way back for: diamond merkins and BandCamp favorite, calf raises. And more low slow squats.

As we made our way back to COT, we paid homage to Al Gore and shoulder taps. Back up the hill when HarryCarry said “what about derkins” where stopped at the top for derkins, but not the kind HC wanted. #ListenAction. Partner up for 20 derkins where partner 1 planked and partner 2 put feet on partner one to perform derkins – swap after 20. Stopped at pull up bars for more pull ups and leg lifts before COT.
MARY: Circle up for rotating Mary before 0600.

Message: always with listening, there’s an action to be taken. Not everyone has to like the action or the decision to not take an action, but that’s leading. Indecisiveness leads to lack of trust and fear of failure. Failing faster leads to growth, practice, and learning to prepare better.
ANNOUNCEMENTS: newsletter, new 3rdF AO post the Wild at heart series.
COT:

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Rainmaker, but no Raun

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five men showed up at Varsity for a rainless workout.
We started with a short mosey down to the elementary school for warm-ups (SSHs, Imperial Walkers, Windmills). Next, some dynamic stretching: Knees to chest, lunge walker, jog, butt kickers, reverse lunges.
Next, merkin clock. Plank position, Q called out a time, moved to the hour and performed merkins.
Mosey back to the High School. 7s at the bus line, squats at the bottom, CCDs at the top, and run between stops.
three rounds of dips and derkins, 10 count reps
Back to the shovel flag, run to each light post, perform an exercise. First round – Squats, Second round – LBCs, and Third round – Burpees, all 10 count.
Back to COT.

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Masters week &. 9 holes of golf

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WARMUP: Mosey to the millstone parking lot for various exercises with burpees sprinkled in
THE THANG:  9 holes of golf – counts always adding up to 18 – burpees at the tee box and squats at the green: 16-2, 14-4, etc. pax played par 5’s 4’s and 3’s – covered almost 3 miles on this alone. Afterwards, pax moseyed to veterans park for a pledge to honor all who serve our country.
MARY: no time – Stang thought it more important we stretch, so after 5 burpees upon getting back to WEP, we did.
ANNOUNCEMENTS:  took place
COT: 5th core principle

Thanks, Grinder, for the call out. Honored to lead where it all started. 👁

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Varsity Football Prep work

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WARMUP:
Ran up to the band practice field where we did the following:
SSH, butt kickers, toy soldiers, windmill, morocco night club
THE THANG:
Using the football field we ran sprints increasing sprint distance after each down and back. First two was sprinting from 40 to 40, Next 30 to 30 20 to 20 and then all 100 yds.

Next we did hand release merkins every 10 yds increasing count each 10. Starting count was 1

Next exercise was squats. Starting count was 2

Last exercise was LBCs. Starting count was 3

Last 10 minutes we stretched because YHC about blew my hamstring during sprints.

MARY:

ANNOUNCEMENTS:
COT:

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Was this Moderate Enough for you?

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WARMUP:
25 SSH
10 HB Walkers
10 windmills
10 Mt Climbers

THE THANG:
4 corners round the parking lot 2X:
10 burpees
20 lunges
30 merkins
40 squats

Mosey around the school to the wall:
Wall Sits while each person does 5 Mike Tysons
10 derkins against the wall
10 BombJacks

Mosey to picnic benches for Dora. One person runs while Partner does:
100 Step Ups
100 Dips
50 Derkins
100 Wide Arm Merkins

MARY:
20 bobby Hurley’s, 10 JLows, Elbow to knee Bicycle, 20 flutters

ANNOUNCEMENTS: All the things
COT: Prayers for family and health

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AKA#4 Day 9 – Accumulator Day

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WARMUP: Mosey with some SSH, Merkins, squats, etc
THE THANG: Accumulator! Parking lot burpee accumulator…Burp bear crawl, burps+1, then lunge walk, burp +2, bear crawl, you get the jist. End up on other side of parking lot, 10 Muscle ups on the brick wall. Mosey to front of school, 15 derkins and 25 dips. Mosey down a bit to the columns. Squat Accumulator. Each column squat and add one. 14 columns = lots of squats. Mosey to hill. Run to cone 2 merkins, back to start 1 burpee, 1st cone 2 merkins, 2nd cone 4 merkins, back down to 1st cone, 2 merkins, to start add a burpee. There were five cones = Lots of Merkins

MARY:
ANNOUNCEMENTS: AKA Day 10 is Sole to Sole. 0500 start with Airborne on the Q.
COT: Yes we had one.

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Captain Frank Warren

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WARMUP: 7 Minutes of Burpees
THE THANG: WOD Captain Frank Warren, 25 Man Makers, 50 Squats, 35 Sit Ups, 400 M RUN
MARY: 10 Pull Ups, 50 M Farmer Carry with 2 Cindys
ANNOUNCEMENTS: Thursday – Bethel Men’s Shelter Two Weeks – 17 April timed 2 Mile Run
COT: Prayers for Souptonuts Parents – House Fire, Clickbaits teams in Arkansas and Turkey…

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