Tag: Lucky Charms

Over The River And Around The Cones

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WARMUP: merkins, squats, MNCs, stretches
THE THANG: 8 stations with running to the other end of parking lot and returning to each station until the routine was complete. Stations consisted of merkins, squats, calf raises, IC flutter kicks, and burpees. Afterwards, did a 7 routine with hand clap merkins (3 different options to choose from) and jump squats on the other end. Finished with 20 squats at COT.
MARY: 62 IC Freddie Mercuries, 100 IC flutter kicks during cone station routine.
ANNOUNCEMENTS: Rock Hill 10 year anniversary activities from 4/28 thru 5/4 with convergence on 5/4.
COT: Prayers were lifted for specific needs.

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Power

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It was great to post with 6 Pax from the Rock and the Fort today. The mumble chatter and fellowship were amazing. With the recent ascension of Destiny’s mother, it was an emotional morning for all of us. Please continue to keep his family in your prayers.

The Thang

Mosey to the next parking lot for broga

Mosey toward the BMX building

COP: SSH (30x), Merkins (15x), IW (20x), WM (15x), Sumo Squats (15x), LBCs (15x), 

Mosey to the hill for Jacob’s Ladder with Merkins at the top, Squats at the bottom 7x

Mosey to the next parking lot

Pyramid Drill: At each station/corner, do Merkins, LBCs and Bomb Jacks in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Run to each station.

Mosey to the parking lot near COT for Ab Lab: One Downs Two Ups (15x), Dying Cockroaches(15x)

Mosey to COT for broga

Moleskin:

God has invested power in each of us. An example of God’s invested power in man is when Peter healed the lame beggar in Acts 3. To make this miracle happen, Peter had to build a relationship with God, hear God’s calling and execute an act of obedience.

Do you know what spiritual gift God gave you? If so, what are you doing with your power?

We may not be miracle makers. However, sometimes your obedience can help God’s victory.

 

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Footloose for a Post 1/2 Marathon “no-running” Bootcamp

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15 PAX made it out for a not so moderate beat-down after I had a brief taper week from the Kiawah 1/2 marathon.  Went through the disclaimer and the don’t sue me stuff an off we went for a very brief mosey that lasted all but 100 yards at most.

Warmup: consisted of windmills, Imperial Walkers, SSH, Cherry Pickers and yes some Broga.  The broga turned out to be quite comical as we all tried various balance poses.  Not good.

I had everyone line up for a very long Indian run down to the COG parking lot.  PAX stayed together pretty good no stragglers or rogue running going on.

On to the thang.  I broke out a winkie from a year ago that I never used for my 49th birthday.  You can guess where this is going.  We set up 4 corners with 3 exercises at each corner.  PAX stayed together for fellowship until the pain started.  First round was 49 merkins, 98 LBC’s and 147 squats. See the pattern there?  Not good.  Slow mosey to the next corner. 49 CDD’s, 98 calf raises and 147 flutters.  Mumble chatter started getting quiet.  Corner 3 49 SSH, 98 shoulder taps, 147 LBC’s. Last corner 49 Mtn. Climbers, 98 Rosalitas, and 147 Freddie Mercuries.  Not fun.  Started with an Indian Run back to COT, but ended up being a jail break due to cars.  With 10 minutes left we did a couple of rounds of 10 count exercise and running the stairs at FBC.  More pain not fun.  Finished up with COT.

Great time had by all!  Thanks for the opportunity Beacon!

 

Bass-o-Matic Out!

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Christmas In June – Footloose Breakdance Style

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I saw my opportunity and took it. Beacon offered up the lead this week for Footloose and I had an evil plan in mind. It had been a while since I q’d a 12 Days of Christmas fun fest, probably since last Christmas if not beyond so I quickly found a list and checked it twice.

As with the equally evil song The Twelve Days of Christmas, you repeat each exercise just like you repeat each gift until you have covered all twelve. In this case no singing off key was required.

The Thang went something like this:

1-Run around the church building
2-Turkish getups
3-Jump squats
4-LBCs
5-Diamond Merkins
6-Imperial Walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (ten each leg)
11-Merkins
12-Burpees

Sadly we ran out of time and we made our way back to COT and hit round eleven. I’m sure noone is sad we missed out on twelve burpees. Especially me.

It’s a simple you v you style workout, and I hope it made you get a little stronger and sweat a little more, I know I was sore today the more I sat at work today.

I hope what I shared about money will make you think as well. We have so much and are so blessed in many ways. What are you doing to make a difference and impact your world?

Thanks for the opportunity to lead.

DT out.

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Hat trick at Slowburn

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Quick disclaimer for this BB: after 3 Q’s in as many days, some details are a little fuzzy.

After a quick disclaimer we moseyed down the hill to the far side of the building on the right. After we completed your standard warmup, we got right down to business.

The first order of business was a little thing called triple check. We divided up into groups of 3 and up against the building, P1 held an air squat, P2 held a plank and P3 ran down around the island and back. P3 goes to P1, P1 to P2, and P2 runs. Did this little number 3x in keeping with the theme of 3s .

Next we moseyed down to the long side of Lowe’s and found a piece of wall and held a wall sit while the person on one end did 3 burpees and ran down to the other end and found a new piece of wall to hold up. After every person completed this, we did it again. If YHC didn’t have another trick up his sleeve we would have repeated .

We then made our way down to the front of Empire Pizza to find a nice stale beer smell to complete our last of 3s. We completed a little thing called triple nickel. We did 5 merkins on one end of the parking lot, ran to the far end and did 5 WW2 situps. We completed 5 rounds of this. Moseyed back to COT for some Mary and tried to avoid the early morning Chick-fil-A cravings .

Thank you to Smithers for the invite to lead!

Wegmans

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First-time Footlooser

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This backblast will be pretty concise since YHC does not remember much after having 3 Q’s in 3 days.

The warm up was your standard warmup consisting of SSH

Moroccan Night Clubs

Windmills

Etc

The Thang

We partnered up and completed a lazy Dora with 100 merkins, 200 LBCs and 300 squats. The lazy part came in when P2 would hold a plank while P1 did 10 merkins and then flapjack. We would switch after 10, 20, 30 reps respectively .

After, we moseyed to another spot in the parking lot and counted off by 4. Each number was in a different spot completing a different exercise. The group where #1s started kept cadence and after they completed 15 reps we rotated. To go from 1 to 2 and 3 to 4 the mode of transportation was a bear crawl and the other spots were via lunge walks. After 3 rounds of that torture, we went back to COT for some peer led MARY .

Thank you for the opportunity to lead this great group of HIM.

Wegmans

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