Tag: Liberty Bibberty

Bermuda Triangle

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Warmup:
There was one

The thang:
Mosey to corner of Railroad/Confederate
15 pushups

Mosey to Confederate Ave/withers St
5 burpees

Mosey to Withers/Watson at top of hill
15 squats

Mosey to Print Shop
5 pull-ups

Wash, rinse and repeat
Mosey to COT

Moleskine:
Affectionately now named “The Bermuda Triangle”, as YHC doubled back thinking we lost a pax in the gloom. Come to find out YHC was circling around like a doomed plane whilst said pax was already at COT. FWIW, 5 laps equals 3.6 miles.
Always a pleasure – Solo

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Phone Battery Died

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WARMUP: Mosey to the front of CRHS – IW, HW, Merkins
THE THANG:
Jogged the bus loop in front of the school 1 lap = 0.7 miles
As a group did a 4 exercise Tabata, 40s of work with 11 sec rest in between exercises

Mnt Climbers
Bomb Jacks
Shoulder Taps
Flying Squirrel

Ran a lap
Merkins
Squats
Lunges
Peter Parkers

Ran a lap
American Hammers
Flutters

Returned to COT total mileage was 2.75 to 3.0 for all

MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer

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Taking responsibility

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YHC clipped the Ms car on the way out of the driveway this morning – initial reaction was to find anything and anyone else to blame…. I was running late because no one moved the elf, and I couldn’t find my running shoes because my son “put them away in the garage”, and my M didnt pull all the way up in the driveway.

The truth is I didn’t do the basic things required for the task like taking a walk/look around the car or adequately use my mirrors. These were all completely under my control and I failed.

Human nature is to deflect blame to others, as HIMs we need to resist this urge. We can’t blame other’s for our own complacency.

THE THANG:
run to Allison park stopping every 1/4 mile for 10 merkins.

once at the park, yhc led IC exercises until the 6 arrived (squats, reverse lunges, sumo squats). Once all PAX arrived, we assumed plank position and performed in cadence shoulder taps (40) and then in cadence squats (30) while each PAX performed one max set of pullups.

ran back to Earthfare stopping every 1/4 mile for 10 merkins.

used remaining time to do 4 corners at Earthfare with10 reps of sumo squats and wide arm merkins at opposite corners.

couple minutes of Mary to finish.

strong work by all today.

-Badlands

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Deck of Cards Las Vegas Style

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WARMUP:
SSH, Windmills, Morrocon NC, Merkins, Broga
THE THANG:
Cheese Shredder
Round 1 Farmers Carry while your partner does Burpees performing “Catch me if you can” then Round 2 the same but doing Merkins
Deck of Cards= Exercises – Deadlift, Goblet Squats, Goblet Lunges, Swing, Bent over row, Floor Chest Press, Halos, Clean and Press, and MAN Makers. One card was drawn to determine the rep count. The face cards counted as 15 reps. At the end of all the exercises, we all ran up the hill to the Stop Sign and back.
MARY:
Flutters with the kettlebell, American Hammers with the kettlebell, Box Cutters, LBCs, and Hello Dollies
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Circuit de sole

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WARMUP:
Nah

THE THANG: running with exercises

Three 1 mile circuits through Brayden

First round
5 perfect merkins

Second
5 jump squats

Third
Both perfect merkins jump squats

15 burpees at top of hill

MARY: yes
ANNOUNCEMENTS: yes
COT:yes

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Crawling in the Bushwood

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Chilly low 20s morning.

Haven’t been to a true bootcamp in a while, let alone Q one – knew it might get interesting.

Decent amount of cars pulling in as I was on other side of parking lot scribbling exercises on the asphalt. When I wandered over to CoT area, I realized I knew almost no one (reason 1 not to take too much time away – miss out on meeting new PAX).

Warmup consisted of a mosey along the street behind school and then plank for 6. circled up. Fogerty was hyping up all the upcoming VQs from the PAX there this morning so YHC asked if any of them wanted to practice some cadence calling for a few warmup exercises. Bubbles and JCruise politely declined. Time Machine (not yet lined up for his VQ – hint hint site Qs) stepped up to the plate and led us through Windmills, SSH, and Hillbilly Walkers IC. YHC then stepped back in and finished us up with some Mtn Climbers, Low Slow Squats, Moroccan Night Clubs, and Overhead Claps. Pretty sure TimeMachine did a better job on his cadence calling than YHC.

We then continued our mosey to the tiered tennis viewing area and planked for the 6. We knocked out a couple rounds of step ups and derkins IC. Original plan was for 3 rounds but towards end of 2nd round YHC was close to failure on the Derkins (reason 2 to not take too much time away – have to modify weinke).

Continue to Mosey around to the front of the school, plank for the 6. Couple rounds of curb dips and monkey humpers IC.

Continue Mosey to main student entrance, Toy soldiers, butt kickers, and high knees for 6.

Continue Mosey back towards football parking lot, plank for 6.

OYO Bear Crawl Ladder:
-crawl to 10 yard perform exercise, run back
-crawl to 10 yard perform exercise, crawl to 20 yard perform exercise, run back
-crawl to 10 yard perform exercise, crawl to 20 yard perform exercise, crawl to 30 yard perform exercise, run back
-crawl to 10 yard perform exercise, crawl to 20 yard perform exercise, crawl to 30 yard perform exercise, crawl to 40 yard perform exercise, run back
-crawl to 10 yard perform exercise, crawl to 20 yard perform exercise, crawl to 30 yard perform exercise, crawl to 40 yard perform exercise, crawl to 50 yard perform exercise, run back

(all single count)
10 yard – 10x Heels2heaven
20 yard – 20x Flutters
30 yard – 30x LBCs
40 yard – 40x Shoulder taps
50 yard – 50x American Hammers

YHC and a few other hard chargers finished the ladder early and did an extra 50yard crawl. YHC then (foolishly) attempted to help the 6 by leading their set of American Hammers IC. well that didn’t exactly pan out as YHC ran out of steam around 40 (reason 3 to not take too much time away – cannot complete planned reps). Took a 5 second breather and got through the last 10.

Moneyed over to brick wall and did a long wall sit while every PAX had their turn to show off their burpee form (I believe breadfruit was the winner).

Short Mosey to CoT for some Sumo Squats and ended with 5 burpees OYO.

CoT – Tiller retiring from FD – Tclaps

We put in some good work but YHC will get back in better shape and bring it harder next time.

-Badlands

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Ft Mill Laps

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WARMUP: Jog over Walter Elisha Park for a few warmup exercises and an explanation of the plan.
THE THANG: 6 individual ~.5mi laps spread around downtown with 3 exercises after each lap. The exercises were:
10 Mountain Climbers I/C (scaled down to 5 for time)
10 Mak Tar Jai’s I/C (scaled down to 5 for time)
5 Burpees
I could provide the turn-by-turn directions for each lap but instead, call me and I’ll explain.
MARY: A few exercises performed just prior to COT.
ANNOUNCEMENTS: Golf, D2D info, upcoming Shovel-flag transition at Colosseum, Newsletter
COT: 5th Core Principle

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Extra Thanksgiving Pounds

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See the route posted in the comments below- 2 loops completed for almost 3.5 miles total. Majority of pax were given 2lb weights to hold in each hand. At each point of the “T”, pax completed 15 SSHs, 10 lunges (single count), and 5 burpees – all exercises completed whilst holding aforementioned weights. 10-12 sets completed.

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South of The Fort

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WARMUP: mosey to Harris Street Park – MNC, merkins, imperial walker
bear crawl length of bb court and lunge walk back. 2x
THE THANG:
half the group did merkins while half ran a lap around the park
half the group did LBCs while half the group ran a lap around the park
Group ran ran a trail from Harrris Street Park to Creekside Drive ran up and down Hampton Hill 3x doing Burpees at the top 15-10-5
Group ran from Creekside to Fort Mill HS pull up bars

5 pulls ups heels to heaven 2x
10 knees to nipples and derkins 2x

ran from Fort Mill HS to WEP trail head at Harris Street Park.

Stopped and stretched and continued running on trailhead to WEP

Grinder closed us out with a round of Airborn’s hip exercise
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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