Tag: Kermit

Coach says Don’t Quit!

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The inevitable confusion of a new AO meeting in a different parking lot of a familiar place led to YHC almost being late. For those attending in the future, parking for The Coaches Box is next to the actual coaches box at the baseball field. Also known as the band practice field with the painted football field on the parking lot.

WARMUP:
Given that YHC showed up confused, it seemed like a good idea to start with a mosey toward the other two parking lots typically utilized at FMHS. As soon as we reached that lot we saw a black Jeep confusingly creeping along. After parking in a random spot, we picked up Cheddah and continued our mosey to the school entrance.

– SSH x30
– Imperial Walker x15
– Merkin x10
– “what the hell are these called, oh yeah” Moroccan Nightclubs x15
– Dips on the benches x10

THE THANG:
Most back to the band practice field.

Band practice field:
– Bear crawl to the 10 – 1 Burpee
– Crawl bear back
– Bear crawl to the 20 – 2 Burpees
– Crawl bear back
– Continue to the 50 – 5 burpees
– Crawl bear back from the 50
– Run past the 50 to the 40 – 6 burpees
– Nur back
– Continue for the whole field finishing with 10 burpees and a Nur back to the start

This took way longer than expected so the second half of the weinke was cut short.

Mosey to the pull up bars (3 rounds)
– 10 pull ups (decrease by 1 each round)
– 20 merkins (decrease by 2 each round)
– 30 American Hammers (decrease by 3 each round)

ANNOUNCEMENTS:
– Doty Run this weekend
– Cannoli run next weekend

Thank you Cyclops for the opportunity! As he said, we started the day 3-0!!!

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No one reads these…

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WARMUP: We did, in fact, warm up.

THE THANG:
Round 1:
– Get a partner – size ALWAYS matters. That’s what she said.
– Mile loop with stops. At each stop, 10-10-10, Merkins, Squat Jumps, Flutters (4ct)
Loop =
1. Run up Massey to the parking lot on Right
2. Run from Parking lot to far end of Sisk Parking Lot on left
3. Run to Valero
4. Slight left onto Spratt – stop at intersection of Leonidas
5. Run to other end of Leonidas – intersection at Kanawha
6. Left on Kanawha – left onto White St – stop at FM Rescue Squad
7. Run to Amoco on Corner of White and Spratt
8. Run back to bottom of Massey…

Round 2:
– Same loop. 10-10-10 is CDDs,
– Slight variation is bear crawl up Massey to top and Partner Carry down Leonidas

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter…

COT: The 5th Core Principle.

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There will be Blood

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Disclaimer attempted …
The PAX brought the energy this morning, had to get their attention… 5 burpees!
Disclaimer given, and it was probably the best disclaimer I have ever given. “We will be going off campus, lighting should be ok, but please watch your footing.”
F3 Credo – and encouraged that whoever led would do clave raises/shoulder taps for the 6, Their pick each time.

WARMUP:
**Is there a connection between Leadership & Faith?
25 SSH IC
10 Windmills IC
15 LSS IC
15 IW IC
15 MNCs IC
**The Acceleration of Faith requires a Belief System.

THANG 1: Cinco De Mayo 5 rounds of 5 exercises with a little mosey in between. And there was blood, JWOW speeding through the parking lot and got sniped by the speed bump.
**How does a man know his belief system is based upon truth?
5 Burpees
5 Merkins
5 Squats
5 LBCs
5 Mike Tysons
**Study puts a Leader’s Belief System to the Test.

THANG 2: **Is Faith static or dynamic?
Made it to the church parking lot. Did a list of exercises (below), starting with all of them, running a lap around the parking lot and removing one exercise before repeating.
10 Squats
9 Monkey Humpers
8 Lunges
7 Carolina Dry Docks
6 Sumo Squats
5 Bobby Hurley’s (or whoever else you like that dribbles/cheers)
4 Lump Lunges
3 Merkins
2 Bomb Jax
1 Burpee
**Faith is a Practice that requires Study to Accelerate.

MARY: The leaders made it back to COT and led Mary.

ANNOUNCEMENTS: Cannoli Run, Blood Drive, etc.

COT: Some local prayers, but that stays in COT.

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Soggy Balls and the Pyramid of Pain

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Raining since Wednesday but looked like forecast might improve by 0515. Weatherman wrong again. only intermittent showers but no way to stay dry this morning – everyone got soaked but wouldn’t have wanted it any other way on this morning. I failed and should have got contact info for lighthouse to get him on our slack (lives near Waxhaw).

WARMUP: Mosey around HT parking lot and circle up for IC exercises – goofballs, IWs, WMs, Cherry Pickers, low slow squats, plank/broga, Mtn Climbers

THE THANG:
Pyramid of Pain – increasing reps/reduce exercises as you go up the pyramid

25 reps each – (soggy) ball slams, upright rows, diamonds, imperial squat walkers, CDDs

run 5 laps around one row of parking spots

SSH for the 6

30 reps each – bent over rows (each arm), lunges (each leg), burpees, merkins

run 4 laps around one row of parking spots

SSH for the 6

35 reps each – curls, wide arm merkins, bomb jacks

run 3 laps around one row of parking spots

SSH for the 6

40 reps each – jump squats, overhead claps

run 2 laps around one row of parking spots

SSH for the 6

50 reps calf raises

run back to CoT

total of about 1.75 miles running

MARY: no time

ANNOUNCEMENTS:
colloseum- whetstone/blade led workouts first tuesday of each month, shieldlock led workouts second Tuesday of each month

read newsletter

COT: yup

missed you today slapshot- you would have crushed this workout. Thanks for the opportunity.

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Good coffee is the key to any good morning

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Lots of fit guys forgot to read the Q schedule, lesson learned.

warm up by the bank, lil’ bit of this, lil’ bit of that

other side of the bank for a 5-10-15-20-25 accumulator from one side of the small lot to the other. Mode of transport, bear crawl, exercises included SSH, merkins, jump squats, shoulder taps, BB sits

to the new lot by the new natural food store, highly recommend, nice size lot. accumulator up and down 10, 10-20, 10-20-30, 10-20-30, 10-20, 10. Exercises included BB sits, Travoltas, Monkey Humpers, mode of transportation on paper was Toy Soldier, until Punchlist went to the crawl bear, many others followed suite (a spectacular example of modify as needed when there is an old slow guy on Q)

to the side of Subway for a wall sit and a couple pop out burpees

to Hobo’s-ish for a few Mahktar N’Diayes and Kneetar N’diayes

the we went to the ABC store and did some sprints

to Loom-ish for step-up and dips

Back to COT, Mary included the dying cockroach

My thanks to Kermit for the opportunity

Looks like we made it,

Barry Manilow

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Check out off the tracks brewing in rock hill. Also, I have to take a Clemson. Lastly, Stroud or Young?

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WARMUP: one side straddle hop
THE THANG: one dude runs down a hill and does 3 man makers with kettle bell whilst rest of pax does merkins and other exercises with random counts. Oh, we also made weird grunting noises at the bottom part of squats for no apparent reason.
MARY: there’s just something about her. Maybe she used to be Mark?
ANNOUNCEMENTS: can’t remember, but Will does do pints for padres once per month at the print shop! Ask him for details.
COT: Our country is divided, prayers for inclusiveness for all of Gods children. Practice grace. Love your wives and children deeply and unconditionally. Have a great day!

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Sweet Route

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I thought it would be a good idea to write down my Q on a slip of paper to make sure I remembered everything about our stops this morning. Yep, lots of Q mocking.
Simple workout this morning, we stopped at every ice cream/dessert shop between the AO location and Gold Hill Road. Short disclaimer, we are crossing roads, look out for cars.
Exercises at each stop: Merkins, Squats, LBCs, and CCDs. reps determined by a complicated mathematical equation.
First stop: Dairy Queen, Earlier arrivals: SSHs, rep count 10
DQ was the only franchise in my home town. We had a late bus that would take us home after football practice. The bus driver stopped at DQ and let us purchased food while she dropped off the other students on the other side of town. Only rule was she was not waiting for anyone on the way back. I ordered a chicken sandwich (Bad Choice) which took longer than normal and I got left at the DQ. Luckily, I was able to get a ride back to my bus stop before the bus arrived.
Back to the workout:
Stop #2 – Pelicans – Over 100 flavors of ice, open for over 20 years.
Early Arrivals – Jump Squats,
Rep count 20 (Merkins, Squats, LBCs, and CCDs)

Stop 3 Dunkin Donuts –
Early Arrivals – Plank
Rep count 15 (Merkins, Squats, LBCs, and CCDs)

Fifteen represented the number of Dunkin Donut stops located between my apartment and work when I lived in MA. Best donut – Jelly filled cruller (I don’t think they make them any more, but if you find them let me know).

Stop 4 – Brewsters – Over 150 ice cream flavors, open 1989
Early Arrivals – Lunges
Rep count 35 (Merkins, Squats, LBCs, and CCDs)

Stop 5 – Abbotts – Over 121 flavors, open in 1902
Rep count 30 (Merkins, Squats, LBCs, and CCDs)

Back to COT.

Ice cream is one of my favorite food groups. Each shop has many choices, like our lives, we have many choices. Our attitudes toward family, friends, and others. Our interactions with coworkers, clients, and people we meet throughout the day. Choose to be better.

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Not Flight Plan

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WARMUP: Mosey to FM Church of God-SSH, Squats, Windmill, Senator’s Plank and other stuff
THE THANG: Lunch walk across parking lot. 10 jump squats in the middle and end. Reverse lung back. Crab walk across lot with 20 dips in the middle and end.
Mosey to hill for Jacobs Ladder. 7×1 Mountain Climber merkins at top, bombjacks at bottom.
-Go up the other direction for 20 Vups run to confederate for 20 bicycles, run back down 20Vups.
-Mosey back to COT
MARY: A couple exercises more till 0600
ANNOUNCEMENTS:
COT:

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Birthday Q Surprise

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WARMUP:
No idea. YHC showed up 15 mins late.
THE THANG:
When I showed up Cyclops has them running laps around the track With exercises after each lap.

Once YHC took over we did the following:
Moved over to the brick fence and did 5 press ups preceded by wall sits while each pax took turns running out to the light post and doing 2 burpees.
Then we repeated the press up on the wall for 5 more.

Next we moved down to the rock pole behind the school where we did the following with a large rock
4 man makers
13 curls
79 LBCs

Run to second light post

4 man makers
13 overhead press
79 SSH

Run to second light

4 man makers
13 chest press
23 squats

Mosey back toward COT
Stopped up by school for 10 Mike Tyson’s and 10 dirty Myrtles.

MARY:
No time left
ANNOUNCEMENTS:
Read newsletter
COT:

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Break in the storm

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WARMUP: 10 Each SSH, Cherry pickers, windmills, Moroccan Night Clubs
THE THANG: 11’s on the hill behind Harris Teeters Bomb Jacks and Burpees. Moseyed back to the parking and did 3 rounds of 4 corners. Big boys, LBC’s, Flutters, and American hammers.
MARY: 1 round
ANNOUNCEMENTS: Battle Bot leading 420 burpee’s on 4/20
COT:had to be there

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