Tag: Last Call – LC

Wally World Run

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Nine men joined our brothers from Colosseum for a little Walmart shopping spree. Conditions were…unpleasant. Here’s what we did:

Warm Up
– 10 SSHs (IC)
– 10 Seal Claps (IC)
– 10 Imperial Walkers (IC)
– 10 Low Slow Squats (IC)

The Thang
– Run 1.25 miles to Walmart
– Partner up for Dora (100 Merkins, 200 Squats, 300 LBCs)
– Run 1.25 miles back
– 3.5 ish miles total

Before we left the parking lot, we put the rogue carts back into the corrals. It wasn’t our job and it wasn’t required, but if we didn’t do it, then I wonder who would have. Sometimes things have to get done even if it’s not our responsibility. Do them anyway. If not us, then who? If not now, then when?

-IJ

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The Ranch

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WARMUP: lower legs stretch, Side straddle hop, Merkins

THE THANG: pair up and carry coupons to the school, wall sit each person hold coupons 30 seconds and pass to next person. Wall sit pass coupon and then 1 burpee each. Wall sit pass coupon and 1 man maker. Mostly to front of school, we did dips in cadence. Mozzy back to coupons and we did a wall sit passing coupons between each person. 0552 each person carries a two coupons back to COT

MARY: LBCs

ANNOUNCEMENTS: Bethel men’s shelter July 3, HIM’s camp IF ClickBait is going to have one this year? Read slack

COT: Tiller talked about depression, different resources to use when dealing with depression. Went around circle ⭕️ and did prayer or praises.

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Tortoise and Hare Tabata version

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Tabata Time : Tortoise and Hare version

Workout had 5 segments roughly designed for 12 minutes each. Consisted of a Tortoise (stationary exercise) and a Hare ( running and some exercises)

Tortoise

40 seconds on 20 seconds off
Ssh
Windmill
Seal jacks
Mcn
Imperial walkers
HR merkins
Squats
Diamonds merkins
Lunges
Hillbilly walkers
High knees
Mountain climbers

Hare

40 seconds run 20 seconds rest
12 rounds
5 Merkins each rest period

Tortoise

All Ab work 12 rounds
BBS,
LBC
Peter Parker
Parker Peter
Mountain climbers
Shoulder taps
Flutters
Hello dolly
Freddy Mercury
Toe Touches
Heel touches
Leg lifts
In and outs

Hare

40 seconds run 20 seconds rest
5 squats each rest period.

Tortoise

Only 9 rounds here
40 seconds on 20 seconds rest
3 rounds of 6 burpees
3 rounds of 8 burpees
3 rounds of 10 burpees

Fin.

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? Smoked Buffet of Pain ?

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? Warm-Up (Appetizer – “Clean Your Plate”):
SSH – 20 IC
Imperial Walkers – 15 IC
Hillbillies – 15 IC
Merkins – 10 IC
Moroccan Night Clubs – 20 IC
Strawberry Pickers – 10 IC
Burpee Buffet: 5 burpees OYO after every 2 exercises

? Main Course – “Buffet Line”:
STATION 1: Fried Chicken Legs (Legs)
20 Squats
20 Jump Lunges (10 each leg)
20 Mountain Climbers (each leg)
Bear Crawl to island and Jog back

STATION 2: Mashed Potato Arms (Upper Body Burn):
20 Merkins
15 Dips
10 Diamond Merkins
Sprint to island and Jog back

STATION 3: Mac N Cheese Core
25 LBCs
20 Flutter Kicks
15 Big Boy Sit-ups
Toy Soldier to island and Jog back

STATION 4: Gravy Train Cardio
10 Burpees
20 Monkey Humpers
10 Bomb Jacks
Crab Walk to island and Jog back

? Dessert – “Chocolate Fountain of Sweat”:
EMOM (Every Minute on the Minute) for 5 Minutes:
5 Burpees
10 Merkins
15 Squats
Rest for the remainder of the minute — or just enough to taste regret.

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Free the animal

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WARMUP:
– 10 Side Straddle Hops
– 10 Moroccan Nightclubs
– 10 Windmills

THE THANG:

– Jog to HT wall by O’Reilly – 3 min wall sit hands out, Drop 1 in at min 2 to finish

– Jog to back parking lot – Bear crawl w/ Merkins at each parking line

– Jog to Grace – 50 Jump-ups on benches

– Jog to Kids R Kids Learning parking lot – 50 Hip-Dips (25 each side) and 10 side plank crunches each side

– Jog to end of Grant Farm Dr. – 50 Squats

– Jog (L) to end of Palmdale Walk Dr. – 25 Merkins

– Jog up Reynolds Ridge Ln, take (R) on Berkley Hall Way, (L) on Stockbridge to Stockbridge Commons entrance by the dog spot – 3 Hill Sprints

– Jog to COT – 10 Burpees

2.2+ Miles of pain

MARY:
Cadence led by PAX
– 50 – Open Leg LBC’s (Come and get me LBC’s),
– 30 – Heel Touches,
– 10 – Back Extensions,
– 10 – Windshield Wipers

ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…

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Slow Cookin’

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WARMUP: Disclaimer and mosey around the Lowes campus. Circle up in about the middle of the parking lot for COP

THE THANG:
COP (all in cadence)
SSH x 20, windmill x 10, squat x 20, merkin x 7/hold/drop to elbows/regular to mountain climber x 15/hold/elbows, LBC x 20, small and large arm circles CW and CCW

Mosey to the parking lot lines and form a single line along one line. Lunge walk to the opposite side and do a burpee ladder from 1-5. Repeat the ladder backwards with backward lunging.

Mosey to the grassy hill by the gas station for Jacob’s ladder. 5 reps up the hill with bombjacks at the top counting to 5

Retrun to the parking lot and pair up. Wheelbarrow about 20 yards and do 10 partner merkins (handclaps). Flapjack and return to the start. Rinse and repeat

Circle up for the <@UJGS2BBQD> killer hip routine (7 reps ea).

MARY:
Flutter kicks x 15, pretzel crunch x 10L/10R, Rosalita x 15, Superman hold x 3

ANNOUNCEMENTS:
Sign up for Ft Mill Care Center Lawn Duty. It’s summertime and the grass is growing. Get a partner and get it done – easy duty. Tortoise and Hare this weekend and Hog and Coyote (Rock Hill) next weekend for you CSAUP enthusiasts. Read your newsletter!

COT:
Prayers for family traveling, praise for young children’s birthdays.

Each AO has a distinct vibe. Slow Burn has a relaxed vibe because it’s well-lit, it’s moderate, which encourages (I think) more mumble chatter, and it’s on Fridays so the Pax are excited for the weekend ahead. It’s usually a fun workout and even more fun to Q it. I enjoyed the Q this morning, and I met some guys today in person, who I have only seen on Slack video (<@U07LMG5PDQU>, <@U08BNRBQ9D1>). The pax were in good spirits, and it was a pleasure to lead them. The rain stayed at bay, but we did have <@U08G28Z7E> today (see how I did that). Thank you again, <@U04M7P605SM> for the invite, and I look forward to the next one.

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Bald WOD

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WARMUP: SSH-20, WM-10, CP-10
THE THANG:
Round 1 – 20 Reps of Merkins, LBC’s, Squats – Run Lap
20 Reps of Dips, Big Boys, M. Humpers – Run Lap
20 Reps of SSH, Lunge (S/C), Incline M. – Run Lap
Round 2 – All of the above, increasing to 30 reps of all exercises
Round 3 – All of the above, increasing to 40 reps of all exercises
MARY: No
ANNOUNCEMENTS: Yes, RYN
COT: Always

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Tour De Fort Mill

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WARMUP:
– Imperial Walkers
– Pumpkin Pickers
– Moroccan night-clubs
– Merkins
– Hold position for down dog
– Honeymooners
– Right side plank
– Left side plank

THE THANG:
Run from starting lot up Main St. to 160, right on 160 to Right on Monroe White St. to First Baptist Church:

DORA in parking lot of First Baptist Church:
– 100 Big bois
– 200 Squats
– 300 SSH

Mosey back to Main St. back to starting lot then up Massey St. to parking lot.

Merkin March
– Start at parking lot line, 5 merkins per line, bear crawl to the next line, you’re done at 50
– Turn around, do the same thing but with 10 squats for each line

50 dips
Ab Lab to close it out

Thanks <@U01NGHPR2HW>!

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Ass kickings only

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WARMUP: Windmills, SSH, Low Slow Squats

THE THANG: 4-corners 5–10-15-20-25
Merkins, Squats, LBC’s, HTH
5-10-15
Wide arm merkins, lunges, V-ups, Big boys

Mosey from COT to behind Oriley’s and participate in 11’s on the hill. Hand release merkins at bottom, bear crawl to top, jump squats at the top, walk down hill

Mosey back to COT

MARY: Airborne stretch

ANNOUNCEMENTS: Read your newsletter

COT: PRAYER OR PRAISE FROM EVERYONE

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