Tag: Headspin

substi-Q at the pond

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My boy Poppins blew out his hammy doing something in the shower… sounds wild… so I figured PAX could chase me around for 45 minutes instead.

Pledge at 5:14 brief disclaimer and LFG

Out and back route up main street, right at light, turn around at QT.

Stopped a bout every 1/4 to 1/2 mile for in-cadence exercise escalator style.
Instructed PAX to join in on whatever exercise happening when they arrived

20 SSH IC
Add 5 merkins IC
Add 10 Squats IC
Add 15 OH Claps IC
Add 20 wide arm Merkins OYO
Add 25 LBCs IC
Add 15 Lunges IC

3.5 miles total

Feel better Pop

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Legs and core plus broga

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WARMUP:
Windmills, Moroccan night clubs, low slow squats, mosey to benches, number of pax x 2 for step ups on the benches

THE THANG:
Leg web :leg: :spider_web:
1 squat, 4 cal raises; 2 squats, 8 calf raises… progressive to 10 squats and 40 calf raises
Run to bars, not really, we couldn’t run, so speed walked to pull up bars.
Run to bottom of hill, 10 SSH, NUR (run backwards) to first tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to second tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to third tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to fourth tree :deciduous_tree: and do 5 squats; a few pax did an extra circuit.
ABS web
1 big boy sit up, 4 heel touches; 2 BBSU, 4 HT… progressive to 10 BBSU and 40 HT. Lots of mumblechatter after this one.
Mosey to COT AREA

MARY:
Broga for 13 minutes. Great way to end a simple but effective workout.

ANNOUNCEMENTS:
flag handoff to Splinter; 3,4,5 and 6 folds by different PAX

COT:
Stays in COT

TINSEL :christmas_tree:

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ALLTHUMBS!!!

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Arrived early to pick up Cindy and her friends ( just more Cindys ). After the party favors were loaded in the truck I drove to the band practice lot, needed 25yard spacing, why reinvent the wheel. As I was setting up the workout layout noticed some early arrivals, RUCKERS ( pretty sure this is a cult ). They were off before I could return to COT and wish them a pleasant trip, as the call to conquer unknown terrain hastened their departure.
Cindys were ready and waiting, workout layout complete, and old man stretching completed. LFG!

WARMUP: Disclaimer was disclaimed and we moseyed from COT to the band parking lot. SSHICx25, HBWICx12, CPICx10, MerkinsICx12. Pax moseyed around the workout layout to receive an explanation of the format/flow of the workout and exercises to be completed at each station. Finished at the center station where the PAIN would begin.

THE THANG: 2022 IPC Challenge – Week #2 – The “Belle” Ringer
AMRAP for 45 minutes
Set-Up -Make a 5-point star ( pain stations ) from a center location with each point of the star being 25yards away.
Workout starts with:
1. 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
2. 5 ManMakers in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
3. 5 ManMakers in middle. Rifle carry to cone 4 and perform 20 Curl to Press. Farmer carry back to center.
4. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 25 Cindy Swings. Farmer carry back to center.
5. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 30 Bent Over Rows. Farmer carry back to middle.

Scoring: Total reps for 45 minutes of the exercises
Each complete trip is 125 reps

Sasquatch was King, well into his 4th round, followed closely by his fellow BOSSMEN partner Spectre.

The reward for crushing this workout -SKINLESS THUMBS!!!

MARY: None needed

ANNOUNCEMENTS: Civitas race, First Responder WO fundraiser ( stay tuned as SpiderMan brings the details in near future, gonna be epic!!! )

COT: Double D’s M and CakeBoss’s relative need our prayers for healing.

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King of the Ring VIII

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WARMUP:
yea. Nothing fancy:
SSH, IW, HW, Windmill, yoga

THE THANG:
10 pull-ups
20 merkins
30 squats
Farmers carry 2 cinder blocks 440ft downhill
Run around Sugar Creek Elementary
Farmers carry 2 cinder blocks 440ft uphill
Bear crawl 50ft out and 50ft back

As many rounds as possible

Harry Carey was King of the Ring with 3 full rounds completed. He almost got done with the first Farmers Carry on round 4. :first_place_medal:

2nd place didn’t even start the bear crawls on round 3. :grimacing:

MARY: a few flutters in the wet for the 6

ANNOUNCEMENTS: newsletter (accessible from the homepage)

COT: was held

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Thunderstruck VC Volleyball Season Opening Celebration

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Musical Soundtrack: AC/DC Live Album (1991) Released Oct 27, 1992, edited for brevity.
See Amazon Playlist: “AC/DC Live F3 Workout 45 minutes”

Warmup:
– Mosey a lap
– Mountain Climbers
– Big Boy Sit-ups
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– LBC

THE THANG:
WANNABE A BALLER?
80-160-240 Dora. Run down and take a shot on the hoop. If you make the shot, then you get to take 10 off of your required number of reps for the current exercise.
– 80 Merkin
– 160 Squat
– 240 LBC

ALTERNATING CURRENT: Do an exercise, and then bear crawl to the line, and then nur back.
– 30 Big Boys
– 15 Merkins
– 30 Low Slow Squats
– 30 Bicycles
DIRECT CURRENT: Do two exercises, then run a lap.
– 20 Carolina Dry Docks 30 second plank
– 30 Calf Raise 20 Flutters (count on the left leg)
– 10 Mike Tysons 30 LBC
– 30 Squats 20 American Hammer

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Multiples of 5

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WARMUP: Mosey to Print Shop

THE THANG:
5 pull-ups at the Print Shop.
Run to parking lot at the corner of Williamson St and Watson St. for 10 merkins
Down Williamson St hill to Fort Mill COG for 15 LBCs
Up Academy St for 20 step ups (10 each leg) nearby Craft Axe.
Back to Print Shop
~0.5 mile loop

MARY: Eh

ANNOUNCEMENTS:
Stuff The Bus, new scheduling platform, Bethel, etc.

COT: stays at COT

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Sweep The Yard

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WARMUP: MNC, Windmills, Calf Raise, LSS
THE THANG:
Did 7’s on the hill at the front entrance of the school. (Flying Squirrels & Mountain Climbers)
Ran up Springfield PKWY to the back entrance. At every light pole we did 3 merkins and 3 squats were we ran down to two pole and back one pole until we got to the end. ~ 15 poles

We went to the park benches and did 100 step ups in sets of 25 while the partner held in the plank position.

10 muscle-ups on the loading dock

25 dips on the park bench

Total mileage was 2+ miles
MARY: No Time
ANNOUNCEMENTS: Sweaty Barry
COT: Closed in Prayer

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The While Zipper

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WARMUP:
Mosey to Fort Mill Pharmacy parking lot, Moroccan nightclubs, low slow squats, and 9 burpees
Mosey around Clebourne to next parking lot and 5 diamond merkins in cadence
Mosey to next parking lot and 5 jump squats, mosey to corner of Spring and Elliot
THE THANG:
Zipper route. Every time you cross over Spring, you do burpees. Start with 8 and do one less each time you cross over down to 1 burpees at Summersby and Spring. Right side of the zipper is 15 jump squats, left side is 15 diamond merkins
MARY:
Some did, some made it back right on time
ANNOUNCEMENTS:
COT:

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Arms & Legs So Bad It Still Hurts

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<@UST30T7FF> and <@U01JUGK82TY> were Co-Q’s for the day. We decided to split it up by muscle groups. Ruby started first with arms and then Splinter took over with legs.
WARMUP: Warmup-y things.
THE THANG: Ruby’s 1/2:
Mosey to the playground for a all arms DORA. MOT is bear crawl 20 yards out and crawl bear 20 yards back to the playground, Exercises & Reps: At the swing set put your feet in the swing to get into a position to perform derkins, bring your knees to your chest while in plank position and then extend, then complete 1 derkin, that is 1 rep, partners complete 50reps, then 75 reps of a Merkin/ParkerPeter combo exercise, and then 100 reps of a WideArmMerkin/ShoulderTaps combo exercise. ARMS WERE BE SMOKED!!!
Splinter’s 1/2:
Indian Run 1 lap around WEP. Unfortunatly, becase Ruby killed us in the 1st half, we lost 60% of the PAX on the lap. Then we regrouped for some step-ups on the park benches, some calf raises then ran over to the hill. We lined up and raced up the hill not knowing what was going to be required of the winner and losers. Since there were 10 of us (to start) 1st Place did 1 more run up the hill and 100 squats, 2nd place 2 more runs up the hill and 90 squats, and so on. Second go round was 1st Place, 1 run up the hill and 100 lunges, 2nd place 2 more runs up the hill and 90 lunges and so on.
<@U035XDY7ABC> started talking to a guy at the top of the hill. He ended up EH’ing him on the spot to finish the last set and Mary. Welcome The Apostle.
MARY: 4 minutes of Mary
ANNOUNCEMENTS: The Sweaty Barry, Blood drive, Read Your Newsletter
COT: Welcome The Apostle

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Not All Heroes Wear Capes

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YHC brushed off the cobwebs from a weinke from 2017. It was hard then and even worse this time. Here’s what we did:

Warm-up
– 10 Low Slow Squats (IC)
– 10 Mountain Climbers (IC)
– 10 SSHs (IC)
Run the Main Street to Clebourne, to COT loop

Round 1
– 10 Burpees
– 20 Merkins
– 30 LBCs (Little Baby Crunches)
– 40 Squats
– 50 Calf Raises
Run the loop

Round 2
– 10 Wide Arm Merkins
– 20 Lunges
– 30 Flutters
– 40 Overhead Claps
– 50 Side Straddle Hops
Run the loop

Round 3
– 10 Diamond Merkins
– 20 Jump Squats
– 30 Big Boy Sit-Ups
– 40 Alt. Shoulder Taps
– 50 Moroccan Night Clubs
Run the loop

Repeat until time

NMM
When we’re young, our heroes wear capes. As we age, our new heroes wear flaws, scars, and wisdom. They quietly show up, do the work, and expect no applause. Growing up isn’t about losing heroes, it’s about finding real ones.

You men are my heroes. You each have special gifts that I admire. You may not see it, but we do. Spending time in the Gloom with you men makes me better. Thank you.

IJ

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