9 Men showed up at The Pit for a Kettlebell Workout from a Runner (not a professional). YHC made a commitment to less than a mile of total distance. Fortunately Odometer Fraud (look it up) works for the workout as well.
Here’s what we did:
COP – SSH, Windmills, IW, MNC
Paula Abdul
Carry the bell 2 lines forward, 1 line back, set of KB exercises, Repeat till end of lot
7 PAX for the Gears Edition of Tune Up Tuesdays at Block Party. We kept it nice and simple, but simple doesn’t mean easy.
The Thang:
No warm up, STL style.
Launched down White, around Kanawah, and down Massey at a sub-8 pace. 3 Pain Stations on the route:
Little Ceasers
Wolfe Funeral Home
Sisk Memorial
10-20-30 Merkins-Dry Docks-Mountain Climbers
Headed up Springs Street and took a right on Confederate (5 Burpees OYO for the 6) to the intersection with Monroe White. Next routine was a variation on Burp-Back Mountain.
Ran up to Fort Mill Town Hall Parking Lot, 5 Burpees, then back down the hill and
Ran up to the other Hilltop at Williamson and Watson, 5 Burpees
Repeat 6 times total (3 per side).
Meet at the FMCOG lot for some COP while waiting for the 6. Proceeded to Nur back lot, then some lateral shuffles across the lot. Ran back up Academy to the Shovel Flag for some Mary before closing out in COT.
NMM
Band Camp especially enjoyed Burp Back mountain… enough said.
YHC took the opportunity to celebrate MLK Day by spending some quality time with the M yesterday. During that time, we made our way down to WEP to get an update on the progress of construction of our new amphitheater. While strolling around downtown, I began to formulate my plan for pain at Block Party today. Who knew we had so many telephone poles in Fort Mill?
The plan was to challenge the Pax with both an upper and lower body portion in separate doses. YHC made the weinke, reviewed prior to the start and away we went.
19 Pax joined me today. There is definite acceleration at Block Party and this is largely due to the leadership of Bobber. Over the last 8 years, AO success has largely been due to two factors: Site Q and difficulty of the workout. Bobber has been a leader in both areas. T-claps to you!
Weather
30 Degrees but no wind; My “Steve” said pants; Tesh’s “Steve” said no shirt
The Thang
Disclaimer was read
Mosey to top of Massey hill – COP
IW – 15
SSH – 30 (always 30+)
5 Bombjacks
Mosey to church parking lot – COP
Merkins -12
Mountain Climbers – 15
5 Bombjacks
Mosey to John Boys – COP
MNC – 25
CDD – 15
5 Bombjacks
Mosey to Sweet Baby Jesus Church – partner up for a Leg Dora
Partner 1 runs around SBJ
Partner 2 does exercise
150 Squats
150 Forward Lunges
150 Side Lunges
Mosey to Ardrey Street – 9 Telephone Poles on right side
At each pole, do the following:
5 Inchworm Merkins
10 CDDs
16 Shoulder taps
Mosey back to AO for Mary – Feet up for the entire Mary
10 LBCs
10 Flutters
10 Hello Dolly
10 LBCs
10 Flutters
Moleskin
Prayers to Utah and his family as they support Colin
Jekyll taking over as site Q for Minnow Pond this week
Improper Pig has been added to Dam to Dam Bar 10k – Great leadership by Hardwood, L Train, Long Duck, Harry Carry and Floppy Disk
Continue to ask for prayer and donations for Harlans Heroes fundraising. Goal is $20k
21 men tackled day five of the new year at Block Party. Here’s what we did.
Warm up
10 Low Slow Squats (IC)
10 Hillbilly Walkers (IC)
10 Moroccan Night Clubs (IC)
The Thang
The route today was .5 miles (left on Main St., left of Clebourne St., left at Founders, left on White St.).
Round 1 – Take a Lap
10 Burpees
20 Merkins
30 LBCs
40 Squats
50 Calf Raises
1 Lap
Round 2
10 Wide Arm Merkins
20 Lunges
30 Flutters
40 Overhead Claps
50 SSHs
2 Laps
Round 3
10 Diamond Merkins
20 Jump Squats
30 Crunchy Frogs
40 Alternating Shoulder Taps
50 MNCs
3 Laps
Total distance: 3.5 miles.
NMM
I was encouraged this morning to see so many men shunning the fartsack for a chance to better themselves physically. We covered some ground, but kept close enough that no one ran alone. I enjoyed the heck out of this morning. Today’s mumblechatter reminded me of how important the 2nd F is. Fitness without fellowship is a workout group. Fellowship and friendship takes us to the next level and makes us better men. And men need other men to keep accelerating.
I recently read, “You can’t get wet reading about the ocean.” I found it appropriate for the first week of the year as people begin making resolutions. This is the time of year people make resolutions for a “new year and a new you.” They make promises to get in shape, to make more money, to read more, or basically become a better version of themselves. However, come mid-February, the gyms are empty, the books haven’t been cracked, and work status quo and malaise has settled in.
Resolutions fail because change requires effort. Change takes a dream, willpower, consistency, and guard rails. It’s gradual. It’s difficult. But it’s worth it!
You must take action if you want improvement. Take the first step even if it feels strange or others say its stupid. Growth can only happen if you move forward. So dream it, want it, do it, do it again, and have someone to keep you accountable. Positive habits require consistent effort. Make it happen and have friends to keep you in line. Then bask in the glory in accomplishing your goals.
NMM:
Today was a workout where I tried harder because I was on Q. Being a leader isn’t just about exhorting acceleration in others or the group; it also forces you to accelerate individually. That was pretty evident to me this morning from my heart rate monitor. All the guys that came out today pushed me to be better. When you’re a follower, are you following in a way that is helping your leaders be better?
Disclaimer
Mosey on Confederate St to Main St then back to lot to turn left onto Monroe White St up to Tom Hall then back to the lot.
SSH x 10
Carolina Dry Docks (CDD) x 10
Peter Parkers x 10
CDD x 10
Parker Peters x 10
CDD x 10
3mins of Cherry Pickers & dumping them in the bucket
Up the Church steps and down, up and down, then up to Tom Hall then back to the lot.
Overhead Clap x 10
Merkins x 10
Overhead Press x 10
Diamond Merkins
Overhead Clap
CDD
3-tier suicides with 5 burpees at the end
5mins of Cherry Pickers & dumping them into the bucket
Tesh’s half
Mosey to the big CoG parking lot.
Suicides from the sidewalk to the middle of each row of parking spaces (3 progressions), and when you get past each line, chest to ground, hope back over the line, chest to ground, run back.
Honeymooners from hell (I can’t explain), one ab exercise [dying cockroach, JLo, flutter, snap-crackle-pop, freddy mercs]
Repeat 5 times. Combination of redlining your heart rate and then simulating a 1 rep max on your core. (If you’re Johnny Utah, chest to ground means 3 merkins…)
Mosey back to COT. (Air humpers with feet on the wall along the way.)
Just a heads up that this BB will be low on words (atypical for me) but hopefully, motivating for you to go try this.
Here’s the deal, simple yet effective was my intent today. For those that did the Bert at Honey Badger yesterday, this was a good round 2. The deck of cards entered my arsenal roughly 5 years ago and it’s been several months since they’ve made their way out to the gloom. That ended today.
14 men showed up today with the “threat” of rain (we had 2 ruckers join us at the end for COT).
Seeing a few new faces, check.
Disclaimer, check.
Mosey some distance making our way to a parking lot for a few warm-up activities.
Mosey to another parking lot in an effort to keep our voices from carrying over to “the house.”
For those not aware how this goes, each suit represents an exercise. Each number represents the number of reps 2-10. Jacks=11, Queens=12, Kings=13, Aces=14.
