Tag: Last Call – LC

Grating of Cheese

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We started the workout off this morning with some foreign concept…this thing called stretching, and the PAX dug it.

7s – Burpees and squats with a loop around the parking lot in between each set.

The Cheese Grater – This was a fan favorite this morning. It is similar to an Indian Run :running: but you are planking with bear crawls and pushups. It was terrible as Sir Charles says.

Dora: Partner 1 – 100 flutters, 200 Hello Dollies, and 300 LBCs. Partner 2 – Run a lap around CVS.

Back to COT for prayer slow and praises.

Prayers for Half Shell’s mom, Charlie Kirk, family, and country.

Jwow

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Armless Endeavors

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WARMUP: SSH, IW, HW, Cherry Pickers, Broga
THE THANG:
4 corners – 25 reps each – Mot: Mosey
Squats, LBC’s, Monkey Humpers, PYO – 3 Rnds
SSH, PlankJacks, BB – 3 Rnds
MARY: Yes – Each called out
ANNOUNCEMENTS: RYN
COT: Always

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Steel City— by the numbers

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Steel City Beatdown – By the numbers

5 burpees OYO – 5 Pirates World Series Championships
13 SSH IC – 26 total reps for Steeler HOF Rod Woodson
5 burpees OYO – 5 Penguins Stanley Cups
6 Windmills – 6 Steelers Super Bowl Championships

1 Burpee OYO – 1 Olympic Gold Medal for Kurt Angle (he did it with a broken neck)

Mosey to the hill by the fire station

Inclined PAIN workout. You would do 3 burpees at the bottom of the hill and then do an exercise, go back to the bottom of the hill 3 more burpees, and then move up the ladder completing all exercises. Everyone loved this. All the reps represented the numbers of different Pittsburgh sports legends.

Steel City by the numbers Cont.

87 Mountain Climbers – Sidney Crosby
75 LBC’s – Mean Joe Greene
66 Flutters – Mario Lemieux
43 – Calf Raises – Troy Polamalu
32 – SSH – Franco Harris
24 – Freddy Mercury’s – Barry Bonds
21 Merkins – Roberto Clemente
10 Squats – Ron Francis
8 BBS – Willie Stargell
7 HR Merkins- Ben Roethlisberger

Mosey back to COT. If you got through it…446 reps…the exact number of Bridges within the Steel City.

Thanks to all who posted and embraced the legacy of PGH Sports.

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Little Dipper

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WARMUP: Mosey to the backside of the Harris teeter. On the way – butt kicks, high knees, karaoke, and then completed SSH, cherry pickers, imperial walkers, hillbilly walkers, low slow squat, and moroccan nightclub. Mosey to fire station through the apartment complex.
THE THANG: Pendulum – we completed merkins at the fire station and LBCs at the other end of the pendulum (stop sign up the other side of the hill). We increased by 2 with merkins and by 4 with LBCs until we reached 10 merkins and 20 LBCs. Mosey back to the side wall of HT and completed wall sits while everyone bear crawls out to burpee and then bear crawl back. Burpees sprinkled throughout the moseys.
MARY: Flutter kicks, hello dolly, box cutter, american hammer, and some stretching.
ANNOUNCEMENTS: Hero’s 5k, 9/11 stairs, upcoming golf tournament, read newsletter.
COT: Prayers and praises.

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Golden Corral – 8/26/25

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WARMUP:
SSH
Imperial Walkers
Hillbilly Walkers
Cherry Pickers
Windmills
Moroccan Night Clubs

THE THANG:
Tour de Stockbridge parking Lot
10 reps of each exercise
Follow the MOT for that section
section 1-7: Bear Crawl
1. Squats
2. Merkins
3. Big boy sit-ups
4. Calf raises
5. Hello dollys
6. Burpees
7. Flutters

Section 8-13: Crab Walk
8. Shoulder Taps
9. Am Hammers
10. CDD’s
11. V-UPS
12. Dips
13. Seal Jacks

Section 14-20: Lunge Walk
14. OH raises
15. Derkins
16. Low Slow squats
17. Plank Jacks
18. Bobby Hurley
19. LBCs
20. Box Cutters

MARY:
ANNOUNCEMENTS:

COT: prayers for StandUps Uncle with cancer, USC students active shooter false alarm

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Stand Up’s VQ

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WARMUP: side straddle hops, arm circles, windmills, imperial walkers, cherry pickers

THE THANG:

Station 1: 100m-ish partner run – 100 monkey humpers, 200 Carolina dry docks, 300 American Hammers

Mosey

Station 2: 10 Merkins, 15 air squats, 20 big boys, 10 burpees

Mosey to the wall

Station 3: PAX stayed in wall squat, while we snaked down the line bear crawling out 10 yards and performed 5 wide arm merkins, then crab walked back. Then walking lunges out to 5 squats and walking lunges back.

Mosey

MARY: 30 LBC, 15 Box cutters, 15 Freddie Mercuries, 15 Flutters, CELEBRITY @slapshot 30 hello dolly’s, and a much needed 15 second body destroyer

ANNOUNCEMENTS: 9/11 stair climb, HIM Camp, and the jam-packed newsletter

COT: praises for new family members for @grassy knoll and a healthy baby for @the pirates friend Netflix. Prayers for Pollo Hermano’s father, DD and family fighting the fight against cancer, college of mine in the throws of rock bottom, and a member of my personal network getting a heart stent in place today. Apologies for any prayers spoken that I’ve forgotten.

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Steel City WK#1 EMOM

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WARMUP:
We started with a mosey around the parking lot and circled up for:
• Side Straddle Hops – 20 IC
• Hillbilly Walkers – 10 IC
• Imperial Walkers – 10 IC
• Cherry Pickers – 10 IC

THE THANG:
Each round was (EMOM) Every Minute On the Minute for 5 minutes.
After each round, PAX ran a fast lap in the parking lot.

Round 1
• 5 Squats
• 10 Merkins
• 15 American Hammers (each side)
→ Fast lap

Round 2
• 5 Burpees
• 10 Seal Jacks
• 15 Overhead Press (with weight)
→ Fast lap

Round 3
• 5 Bonnie Blairs (each leg)
• 10 Tricep Extensions (with weight)
• 15 Calf Raises
→ Fast lap

Round 4
• 5 Monkey Humpers
• 10 Diamond Merkins
• 15 Mountain Climbers (each leg)
→ Fast lap

MARY:
(3minutes left at the end)
• 15 Flutter Kicks (IC)
• 15 Hello Dolly (IC)
• 15 LBCs (IC)

ANNOUNCEMENTS:
COT:

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Choose your adventure

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WARMUP: Side straddle Hop, low slow windmill, cherry pickers

THE THANG:

Two separate paths to choose, left or right. All cards had a workout associated with them. Some let you advance, some sent you back a spot, some took you to the beginning. We had 4 seperate stations of this with 10 cards a piece.

Workouts included:
Burpees, merkins, side straddle hop, imperial walker, squats, big boys, Lbc, Peter Parker, hammers.

Had a rotation of folks picking cards and leading the cadence.

MARY:
Only time for Freddy Mercury and Flutters

ANNOUNCEMENTS:
Newsletter, HIM camp, fort mill care center, golf outing

COT: prayers and praises

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Gen X’er Beatdown

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WARMUP: All the classics
THE THANG:
Wall Sits
Two Pax did 3 burpee broad jumps and lunge walked back to the wall. Repeat until all pax have gone. 2 Rounds

7’s on the Hill
Mountain Climber and Merkins

In the Chick-fil-a upper parking lot
Using the guard rail – 10 dips and 10 Irkins (3 rounds)

Partner Workout
100 reps of each exercise, the timer is partner-run a lap around the parking lot.

Merkins, OH Claps, Gas Pumpers, LBCs, Plank Jacks, Imperial Walkers, SSH
MARY: No Time
ANNOUNCEMENTS: Stuff a bus, Bethel Men’s Shelters, Pigskin Pickems
COT: Closed in prayer

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Real American Crazy Train

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WARMUP: SSH, Morrocan Night Club, Merkins, Windmill, Cherry Picker, Low Slow Squat

THE THANG: Mosey from station to station. 3 exercises at each station. 45 seconds on, 15 seconds rest. 2 rounds at each station.

– Low Slow Squat
– Reverse Lunges
– Al Gore

– Merkins
– Alternating Shoulder Taps
– Moroccan Night Club

– Jump Squats
– Lateral Lunges
– Calf Raises

– Wide Armed Merkins
– CDD
– Overhead Clap

– Peter Parkers
– Side Plank
– LBC

– Seal Jacks
– Mountain Climbers
– Burpees

MARY: Flutters, Gas Pumper, Box Cutter

ANNOUNCEMENTS: Trash pickup, Stuff the Bus, Coffeeteria

COT: Don’t carry your burdens alone

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