Tag: Last Call – LC

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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Pyramid of Pain

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Quick disclaimer
And warmup
5 windmills, 10 IW/10MNC

Mosey to behind school on bball courts where the pyramid of pain was set up

5 stations, 4 corners and 1 in middle
Partner up ( work is completed together)
Each of the corners had a cone with an exercise listed
LBCs, CDDs, Squats Monkey Humpers and then Hand release merkins in the middle
The corners increase by 10 each round but the HR merkins stay at 10- changed to this after realizing that having to do 4 sets per round, and increasing would be impossible. So at the corners 10, 20, 30, 40, 50 ( didn’t make it to round 5)
Mode of transport changed every round:
Bear crawls
Crawl bears
Partner carrys
Wheel barrows
Leap frogs (we didn’t make it to this round)
Two teams got through the full 4 rounds without bat flipping- lots of modifications happened so ppl took my disclaimer to heart ?

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April fools

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WARMUP: mosey.. The Windmill, Moroccan Night Club, Imperial Walker, Merkins, downward dog, the honeymooner
THE THANG: brick wall, 1×20 step ups each leg, 20 erkins, 20 dips. 5 sets of 3 x10 Merkins, LBC, box cutters run up hill 3×10 shoulder taps, American Hammers, flutters.. repeat. Brick wall 1 x 20 dips, 1 x 20 erkins. Wall seat, pax on end bear crawl. Repeat across side of Harris Tetter. Partner Dora 100 squats, 100 carolina dry docs and 100 flutters
MARY: yes
ANNOUNCEMENTS: read the news letter, fastest 5k
COT: reminder to be thankful

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Counting Down from 100

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WARMUP:
Quick COP warm-up with Imperial Walkers, Seal Jacks, and Hill Billy Walkers.

THE THANG:
Mosey down to oval loop in front of Springfield Middle. Near school entrance we started with a 100 reps of an exercise. We then ran (together) down to the lower part of the loop. For a portion of the run, pax had to do a moving exercise, determined by one pax drawing from a bucket ‘o pain. At the lower part of the loop, we then did 90 reps of a different exercise. Once all pax were done, we ran back to the top part in front of the school entrance (scaling a small wall that was part of the loop).
We repeated, counting down to 10 exercises. Here was the list.

100 Flutters
90 Squats
80 Shoulder Taps
70 Hello Dollys
60 SSH
55 LBCs
50 Merkins
40 Speed Skaters
30 Lunges
20 Burpees
10 Big Boy Sit-ups

We ended up skipping the lunges due to time, but we added some Bombjacks at the end, thanks to some nudging from BandCamp.

YHC had the opportunity to share my testimony and try to encourage all pax that each person’s testimony is their own uniquely, God-created, story…including the testimonies being lived out by our kids.

The mumble chatter was fantastic, as we learned perhaps a bit too much about CakeBoss’ impending first “official” colonoscopy. Thanks RainMaker for the opportunity to lead.

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Tour de odor AKA style

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WARMUP:
SSH
Windmills
Imperial walkers
Hillbilly walkers
Plank
Stretches
Merkins

THE THANG:

After warmups we moseyed to back of HT,
Performed wall sit burpee waterfall with everyone doing 1 burpee, then 2

Mosey around back towards church

Toy solders
Karaoke
NUR

In back parking lot, break up in groups of 3,- took a couple tries
Partner work – groups of 3
Partner 1
Cocaine bear Crawls to light pole and back
Partner 2 SSH
Partner 3 Mtn climbers

Mosey to church

Bench work
Webbs
Bulgarian split squats and cactus jacks

Got all the way up to 10/40

Dora
100 Derkins
Sprint
200 dips

Back towards Flag

MARY:

50 4 count flutters IC, Box cutters, dying cockroach and American hammers
ANNOUNCEMENTS: Fast 5K, Joc, Bethel
COT: make every day count and be sure the ones you love most know it!
It was an honor to serve today, Thank you men!

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Everyone wants to be Double D

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WARMUP: Mosey around the park with the following exercises throughout – SSH, cherry pickers, imperial walkers, hillbilly walkers, moroccan nightclub, windmill.
THE THANG: Start with bear crawls at the roundabout, then the following exercises between light poles along the sidewalk (OTW to sunbelt lot) – toy soldiers, lunges, bear crawls, toy soldiers, lunges…. mosey to sunbelt lot and then do 7 of diamonds – 4 stations starting with 7 merkins at each station, then 14 squats at each station, then 21 LBCs at each station, and finally flutters at each station. Mosey back towards COT and on the way – hold plank then mountain climbers, mosey to stairs, hold plank while running up and down individually. Mosey back to COT.
MARY: Ab workouts throughout
ANNOUNCEMENTS: Read newsletter
COT: Prayers and praises and ended in prayer.

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physical contact

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WARMUP: stretch and bend
THE THANG: 20 min of St Louis Equalizer.
10 burpees with coupon
20 abmat sit-ups
30 goblet squats
40 curls with coupon
200m run

Then 20 mins of self defense training. Mainly understanding distance and body position with some gentle wrestling
MARY:
ANNOUNCEMENTS:
COT:

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