Tag: Hash brown

The Loop of Pain

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WARMUP: none

THE THANG: Hot zone (starting point) 20 Jump squats, 15 Merkins, 10 Peter Parker’s, 5Burpees and Run 1/4 mile loop. Pain station Large fire :fire: truck tire and flip three times. Run 1/4 mile to next pain station and Bear crawl between cones ending with 5 Merkins. Total of 75ft with 25 Merkins. Run 1/4 mile back to hot zone and repeat process.

MARY:

ANNOUNCEMENTS: none

COT: multiple prayer requests

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Bro Workout

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WARMUP: SSH, CP, MNC, IW, HW
THE THANG:
Wall Sit – the whole group wall sits, while two pax did a burpee and 5 merkins

Mosied to the corner of the Lowes building for a partner workout. One side of the building (outdoor garden side) was merkins and the other side of the building (lumber side) was big boy sit-ups. The rep count increased by 5 for each lap and then decreased by 5 once 20 reps were achieved. 5-10-15-20-15-10-5
Pax mileage was between 2.75 and 3 miles.
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer

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’88 Q – 071124 The Coach’s Box – Honoring Logan Gurley

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Welcome and 5 core
Disclaimer

FMHS Student Logan Gurley died July 8th just 3 days ago. He played basketball here at Fort Mill High School. Two numbers we will key in to tribute him are 16, his age. And 21 the jersey number shared in a photo online.

Mosey in front of the gym

L- 16 Lunges IC
O- Obama across FB field. (4 :bear: paces: 4 merkins Across parking lot about 40 yds)
(mosey next to FB stadium bleachers)
G- 16 Billy Goats IC (mosey to end zone)
A- 16 Apolo Ohnos
N- No Mercy ½ -¾ Mile
mid point of front stretch.
Jog to turn 1: bear crawl to turn 2.
Jog to mid point on back st. 16 merkins. Jog to turn 3: lunge to turn 4. Jog to starting point perform 16 squats.

Mosey to flags

21 Bobby Hurley

16 Elbow 2 Knee (E2K) IC flap Jack
16LBCs IC

Welcome to FNG Blueprint!

COT Quote from Logan’s dad:

“I want him to be remembered as a respectful young man, as a fighter.”

“Just to take him to his games again. Just to be there for him. Just to tell him, be safe out there, I love you.”

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Shipwrecked

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11 @ Colosseum this morning. Some early risers got in a couple miles before the workout. I found out that my planned workout was very similar to Monday’s Honey Badger workout – sorry

We began with some dynamic stretching: Toy Soldiers, butt kickers, high knees, and open gates. Next, we moseyed to the drop off loop.
I explained this workout was similar to riding a boat in rough weather, your legs will be sore and it will be difficult to walk.
Workout: Two laps around the car loop. Four cones with a different mode of transportation to each.
1. Burpees Broad Jumps
2. Lunge Walk
3. Bear Crawl
4. Run to Shovel Flag and back

Extra credit: 20 SSHs, 15 Squats, 10 LBCs, and 5 merkins at each light post.

Great job this morning!

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The day after

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WARMUP: ssh, windmills, Peter Parker’s, Parker Peter’s, monkey humpers, etc
THE THANG: 13s – station one = merkins and shoulder taps, move to station 2 via Lt. Dans, station 2 = big boys and am hams, moser back to station 1
MARY: N
ANNOUNCEMENTS: Y
COT: Y

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27th Badger of 2024

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16 at for the Clovis.

150 burpee pull-up
10 mile run
Partition as desired. We did 15 burpee-pull-ups and run 1 mile. Rinse and repeat

One of the simplest and hardest workouts. Nobody finished even half of it

– ’s shoulders have to bear the weight of his arms
– left early in protest
– wants to know if anyone’s finished that workout ever
– is crushing it. Keys to success: being a site Q
– we lost only to find him right at name-o-rama (introvert energy)
– didn’t ask if I wanted to carpool
– & batflipped to some Mary a tad early
– is ’s medical consult
– believes retribution will be had at his VQ on Friday
– took the over
– hardest working Gen Zer in the Fort?
– couldn’t be caught (by me at least) on the last mile

Listen, you could rub your overheating body against the ROTC building because the condensation on the outside wall is much cooler than the air temperature. But it still won’t make burpee pull-ups easy, nor will it verify this report better than , , or

But they’d have to check slack to make it happen….

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Is your Deck in Order?

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WARMUP:
Warmup:
All in cadence
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Imperial walker
– Side straddle hop
Pick up bag and mosey to outside theatre
– Partner exercise: bags do not touch the ground for the duration
– Partner 1 takes bag up to second level and completes 20 upright rows while partner 2 side lunges until the partner gets back. Once partner 1 returns, switch
– Once completed, partner 1 takes bag up to level 4 and completes 30 curls while partner 2 does calf raises, once partner 1 returns, switch
– Mosey to back parking lot with bag on shoulders
THE THANG:
Card game:
Run to other side, pick up a card. Nur back to start and complete the below exercises.

Numbers 1-10, do the number of reps per card:
Hearts – Squats with bag on shoulders
Clubs – Bent over rows
Diamonds – Overhead press
Spades – Over the shoulder bag toss
 
A – 5 Man-Makers
K – 10 Lunge squats w/bag on shoulders, single count
Q – 15 Bomb jacks
J – 20 Flutter w/press
 
Joker – 5 Kraken Man-Makers. Do these yourself or hand to anyone of your choice

At end, count up cards and call them out. Complete overhead presses in the amount of cards you gathered
MARY: No need
ANNOUNCEMENTS: 4th of July convergence
COT: Boomer and his family, those still sick and suffering from addictions

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How much does a cinderblock (coupon) weigh?

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WARMUP: SSH, cherry pickers, Mozy
THE THANG: partner Dora. One farmer carry two coupons from pull up bars to stop sign down the hill, other partner does reps.
100 Pull Overs
150 Dead Lift
200 Bench Press
150 Curls
100 Swings

Winners get to do 11’s Manmakers to OH press

MARY:
ANNOUNCEMENTS: csaups, convergence
COT: Prayers for the health of loved ones. Prayers for those who have lost loved ones.

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Pain Train: Mike Tyson / Burpee Hill Edition

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Warm Up:

– Imperial Walkers
– Moroccan Night Clubs
– Overhead Claps
– Raise the Roof

The Thing:

1. First Round:
– Mosey to the front of the school
– 5 Burpees
– 15 Carolina Dry Docks (CDD)
– 30 Straight Leg Feet-Together Squats

– Mosey to the bottom of the hill
– 20 Mike Tysons

– Mosey back to the start, circling around

1. Second Round:
– Rinse and repeat the first round

1. Third Round:
– 5 Burpees
– 15 CDD
– 30 Straight Leg Feet-Together Squats

– Mosey to the bottom of the hill
– 20 Mike Tysons
– 5 Kraken Burpees

– NUR to the top of the hill, then mosey back to the start, circling around

1. Fourth Round:
– 5 Burpees
– 15 CDD
– 30 Straight Leg Feet-Together Squats

– Mosey to the bottom of the hill
– 20 Mike Tysons
– 5 Kraken Burpees

– Basketball side shuffle to the top of the hill
– Walk to the light post, then Lt. Dan to the next light post

– Burpee broad jump from one light post to the light post lighting up the practice field

– Slosey back to COT

Mary:

– On your 6, in cadence:
– 10 Big Boy Sit-ups
– 10 Worst Worst LBCs

Announcements:

– The Sweaty Barry
– Jaeger
– Tortoise and the Hare
– Sign-ups for the Dam to Dam are about 60 days away

Prayers & Praises:

– Mental health
– Physical health and illness
– New opportunities
– Travel
– Soon-to-be new member of a family and the M carrying that child

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Circuit of Circuits

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WARMUP: windmills, SSH, Moroccan night club, butt kickers, hi knees, disco club (side ways run)
THE THANG: 3 circuits. Each repeats 3 times, adding 5 to each rep every repeat
1st circuit 10 mericans, 10 big boys, 10 SSH. On your own.
2nd circuit 10 dips, 10 shoulder taps, bear crawls. Add extra if you finish before your team of three so you all finish each workout at the same time.
3rd circuit 10 squats, 10 flutter kicks, 10 heels to sky. In cadence with your team of 3
Added some burpees to help keep mumblechatter down
Qsource: shared leadership. Work together as a team, and trust your team to do their part. Teams work better when everyone can be relied on
ANNOUNCEMENTS: newsletter smack talk
COT: prayers and praises

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