Tag: Headspin

Tour de Fort Mill

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WARMUP:
Mosey to Pharmacy Parking Lot
SSH, Imperial Walkers, Hillbilly Walkers, Windmills
THE THANG:
Reverse Alabama
Stops along the way…
20 Reverse Lunges
7 Burpees
15 Big Boys

Down to Harris St Park.
Indian Run up Harris St.

Exercises at the church

Partner Nur/Run up Massey St.

Exercises at Pike
MARY:
No
ANNOUNCEMENTS:
Yes
COT:
It was done.

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Dora Plays Games

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WARMUP: SSH, IW, HW, CP, Merkins
THE THANG: Stack of tiles with exercises. Two teams flip a tile and do 10 reps then run a lap. The “#2” team won an extra set of SSH! CONGRATS!

Part II: Dora: 200 Squats, 200 LBCs, 200 Casbah #2s, 300 flutters.
MARY: We took turns. Lemme rephrase, we each chose an exercise.
ANNOUNCEMENTS: Bethel Men’s Thursday 6/4 – meatloaf , July 7 Dads and 2.0 at WEP which will end in a water balloon fight (heck yeah!)👍
COT: With Jesus.

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Saturday at the yard

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WARMUP:

  • Moroccan Nightclub
  • Imperial Walker
  • Cherry pickers

THE THANG:
4 Stations

  • Station 1 – Merkins, Overhead Clap, Mike Tysons, Wide Arm Merkins -> MOT Lunge Walk
  • Station 2 – Side Staddle Hop, Mountain Climbers, Seal JAck, Diamond Merkins
  • Station 3- Low Country Crab, Shoulder taps Penguins, Flutter Kicks
  • Station 4- Dips, Incline Merkins, Step Ups, Calf Raises
  • Reps 5-10-15-10-5
  • Bucket of fun – Mountain Climbers, Imperial Squat Walker, Low Country Crab, Makhtar N'Diayes, You Pick, Plank Jacks, Mike Tyson, American Hammer, Peter Parker

MARY:
ANNOUNCEMENTS:
COT:

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Playing Games with Cindy…

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WARMUP: SSH, IW, LBAC forward and backward. Full arm circles F&B. Merkins. Quick mosey to pump the blood and retrieve Cindy then to the games:
THE THANG: GAME 1- ROF: each man holds (squat, Al Gore, plank) while the activated man does reps (Merkins, SSH. Curls, OH Press. Run to the island and back. Repeat.

GAME 2- Pass the Dutchie: 2 teams pass a Cindy down and back while holding squat in a shoulder to shoulder line. Run back to your card deck and pick the top card. Do the exercise on the card. Return to the middle as a team and complete the pass again and run back to the deck repeating until the deck has been flipped over.

Some Broga with Guru Headspin, return the Cindy’s and it was 6.
MARY: Cindy beat her there.
ANNOUNCEMENTS: yes
COT: 👍

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2nd time around……

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WARMUP: Mosey,SSH, MERKS, SQUATS, Nightclubs, Imperial walkers, Stretching, Plank Jax, Seal Jacks
THE THANG: Jack Webb ( squats/seal Jax), Board of pain ( 5 exercises with 5/10/15 reps each round. Between rounds- took a lap.
Finished with some 🏀 skills – free throws with reward for make/miss – we all did Merks due to many misses.
MARY: 4 mins of Mary with 2 mins of Drop Thrill stretching mixed in…
ANNOUNCEMENTS: CSAUP, Cannoli run, MURPH, Trash pick up.
COT: Prayers for healing, marriages, Pax of the Fort and patience.

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I ran so far away…

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Seven seagulls posted at BP and did:
Warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low slow squats, Peter parkers, plank stretches.
-5 burpees OYO
Run WEP loop
-5 burpees OYO
Run to Harris st park via trail
BBall court routine: do merkins at baseline, halfcourt, and far court (10, 15, 20) and Bear Crawl between. Do similar with Big Boy situps (15, 20, 25) and crawl bear between.
-5 burpees OYO
Run along Harris to Ardrey, up Ardrey to small parking lot
Similar to bball court routine: squats at baseline, halfway point, and far end of parking lot. Count was 10, 15, 20 and lunge walk in between.
Run WEP loop
-5 burpees OYO
Mary
Fini
Cot

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Loops Deep in Brayden

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WARMUP: mosey down into Brayden
THE THANG: triangle loops (1/2 mile loop with 3 station—1. 10 normal merkins, 15 big boys. 2. 10 wide arm merkins, 15 side straddle hops. 3. 10 diamond merkins, 15 squats. 5 loops, finish off with mosey back to earth fare- 10 more merkins, 15 side straddle hops, 5 burpees
MARY:
ANNOUNCEMENTS:
COT: Marriage, self reflection, life is precious.

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City Hominy

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Warmup:

  • Mountain Climbers
  • Big Boy Sit-ups
  • Imperial Walkers
  • Hillbilly Walkers
  • Windmills
  • LBC
  • Mosey a lap

Dora: 80-160-240

  • 80 Merkin
  • 160 Squat
  • 240 LBC

At the end of each run, you attempt to write the name of one of the #11-#20 cities by population in the USA (2024 US Census Estimate)
After we’re done, everybody does a burpee for each city that we don’t write down.

Lightpole to Lightpole:
At each lightpole, the PAX have to name one of the #3-10 cities by population in a state (2024 US Census Estimate). If they don’t get one, then it’s 20 reps. If they do get one, then it’s only 15 reps.

  1. Merkins
  2. Lunges (both sides)
  3. Big Boys
  4. SSH
  5. Mike Tysons
  6. Squats
  7. Freddy Mercuries
  8. Flying Squirrels
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