Tag: Headspin

Murphish

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WARMUP: SSH, mosey to print shop
THE THANG:
1st Station – Print shop
25 pull ups
25 squats
2nd Station – Academy & MAIN
25 merkins
25 squats
3rd station – Academt & Monroe White
25 merkins
25 squats
Repeat – most got 3 full loops
MARY:
ANNOUNCEMENTS: Him Camp
COT:

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Leg Day at the Varsity

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WARMUP:

COP for the following:
– SSH x 30
– IW x 15
– Windmills x 10
– Mtn Climbers x 20

Too much chatter so we moseyed to the hill…
THE THANG:

Quadzilla
Run to the bottom
10 Jumping Lunges
Nur to the top
10 Bombjacks
3 x

Mosey to the playground and grab a partner

Partner 1 – Peoples Chair
Partner 2 – Take a lap
Alternate
Rinse and repeat 3x

Leg Tabata
30 seconds of squats
10 seconds of Al Gore
30 seconds of squat to calf raise
10 seconds of Al Gore
30 seconds of jump squats

Back to partner work
Partner 1 – Big Boys
Partner 2 – take a lap
Alternate and rinse and repeat 3x

Back to Tabata

Back to Partner work
Partner 1 – Monkey Humpers
Partner 2 – Take a lap
Alternate and rinse and repeat 3x

Back to Tabata

Back to the bottom of the hill
Nur to the top

COT
ANNOUNCEMENTS:
– (4) upcoming CSAUPs
COT:

Attended my niece’s 5th grade graduation where (3) students conducted the commencement address. A consistent theme from them aligned with the schools mission:
– Personal accountability
– Attitude
– Work Ethic
YHC was impressed at their ability to deliver the speech and the values for which they espoused. It aligns with our mission and opportunity. Dont make life too complex. Ask a 5th grader whats important. Be prepared for more knowledge and wisdom than you might expect!

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Ranch Relays

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Let’s try this again… slack doesn’t like my backblasts and the first one I wrote for this was may more epic-er
WARMUP: lap around CoT parking lot and circle up for stuff including SSH until first PAX quit – 51 to be exact

THE THANG:
Ranch Relay
Split into 2 teams to compete against each other in relay race where each team member took a turn to complete about a 30 yard out and back with a 45lb plate. While not doing the out and back the rest of the PAX completed various core work including LBCs, flutters, shoulder taps, and Freddy mercuries.

First race – mode of transportation was overhead rifle carry

Second race – mode of transportation was right handed suitcase carry

Third race – mode of transportation was left handed suitcase carry

Fourth race – mode of transportation was overhead rifle carry

After each race PAX took a break from racing with 5 burpees OYO

Tie goes to the Q and thus my team was crowned the inaugural Ranch Relay champions

After relays, we moseyed to the car line loop near the entrance to the other school.

We did an accumulating ladder with laps around the pickup line loop except we scaled the retaining wall on each lap.

5 burpees
10 merkins
15 squats
20 LBCs
25 Overhead Claps
30 Lunges

MARY: ran back to COT

ANNOUNCEMENTS: newsletter

COT: yup

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The Work

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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

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Cindies ar Varsity

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WARMUP: Some yogging and stretchy things to get loose.
THE THANG: Grab a cindy and move over to main parking lot. Using the parking line rows completed the following:
20 one hand on block merkins, change hands on each merkin. Then run 5 line suicide.
25 squats w/block then run 4 line suicide.
30 curls then 3 line suicide (lines 1,3,&5).
35 block OH presses then 2 line suicide (2&4).
10 man-makers then OH carry block to line 2.

We had an FNG so took a minute to hit the 5 core principles and mission of F3. Finished up with some Dora. 100 bombjacks, 200 plankjacks, 300 sealjacks. While P1 is doing exercises P2 is farmer carrying both blocks out 2 lines and returning. We got through about 75% of this before running out of time. Returned the blocks and closed out in COT. Great work by everyone including our FNG and visiting PAX. Thanks for the opportunity Harry Carry!

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Hard Core

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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.

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A Beatdown Unlike Any Other

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Wanted to put together some fun as a tribute to Masters weekend. Pulled a few ideas from other regions in years past and put together a Masters themed weinke.

Warmup

Per typical golf warmup routine….very minimal.

Divot Fixers (Cherry Pickers)
Back Rotations aka “This Thingy Right Here”
Touch Your Toes 3 or 4 Times
Let It Rip

Moseyed to football field to start “Round of 18”. Wind prohibited setting up “tee markers” beforehand, so carried them with us as we went along.

The Thang

18 Holes of Pain
Burpees each hole = 1 x hole par (Par 4 = 4 burpees)
Chance to shave a stroke (burpee) each hole by answering trivia question correctly
Exercise reps = Hole par x 10
Run distance of yardage to next tee (1st two numbers only. 430 yards = 43 yards)
72 burpees total
720 exercise reps total
.43 miles of yardage covered

1 – Par 4 – 455 Yards – Merkins
2 – Par 5 – 575 Yards – LBCs
3 – Par 4 – 350 Yards – Monkey Humpers
4 – Par 3 – 240 Yards – Squats
5 – Par 4 – 495 Yards – American Hammers
6 – Par 3 – 180 Yards – Diamond Merkins
7 – Par 4 – 450 Yards – Plank Jacks
8 – Par 5 – 570 Yards – Air Chair
9 – Par 4 – 460 Yards – Shoulder Taps

10 – Par 4 – 495 Yards – Mountain Climbers
11 – Par 4 – 505 Yards – Moroccan Night Clubs
12 – Par 3 – 155 Yards – Lunges
13 – Par 5 – 510 Yards – Flutters
14 – Par 4 – 440 Yards – Carolina Dry Docks
15 – Par 5 – 530 Yards – Calve Raises
16 – Par 3 – 170 Yards – Wide Arm Merkins
17 – Par 4 – 440 Yards – Good Mornings
18 – Par 4 – 465 Yards – Dollys

Timing worked out great. Had a chance to hit a few shots at the end to add a few more exercises. Great crowd and mumblechatter.

Mary: Yes

Announcements: AMRAP 4 Autism, 4/27 Burpees, Mike Doty Run at Winthrop

Prayers/Praises: Praises for PAX/fellowship

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The Springs Street Spine

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Four at Minnow Pond.

Pledge and then run to Hardee’s lot where the thang is explained as follows:
Hardee’s lot is base camp. Do 10 burpees here.
Run up Springs st to its end (Summersby/Cone #1) and do 30 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Close st (Cone #2) and do 30 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Oak st (Cone #3) and do 30 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Leroy st (Cone #4) and do 30 pushups
Run all the way back to base camp, 10 burpees

This is as far as we got. A jackrabbit pax would have been instructed to repeat, but start with cone #4 etc.

We all ran back to Veteran’s park, did some stretches and then COT.
Stats: 3.3 miles, 140 push ups, 40 burpees.

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Hero WO Honoring Master Sgt. Michael Maltz

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WARMUP: Held plank position while reading the bio of Master Sgt Michael Maltz
THE THANG: Modified Maltz
Complete all reps of each exercise before moving on to the next one.
Close to a 800 meter run – starting at the JOC pullup bars run around the perimeter of the COT parking and head back towards the JOC building continuing down the hill taking a right at the stop sign at the bottom, going around the playground and come back up the hill and stop at the pullup bars
50 Pull-Ups
Close to a 200 meter Farmer’s Carry with 2 Cindys – starting at pullup bars head down the hill, take a right at the stop sign, go around the playground loop and head back up the hill to the pullup bars
50 dips on Cindy on the curb
100 Diamond Merkins
50 Knees-to-Elbows on the bar
100 Big Boys with Cindy
Run the same route described at the start
DONE & SMOKED!

MARY: Had an AB BOP for those that finished early. No one finished the 1st exercise on the list which was 100 LBCs.

ANNOUNCEMENTS:Jaegar, Trash Pick Up, Amrap for Autism, Mike Doty Memorial Run

COT: ShowtoKnow!

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