Tag: macgyver

What’s the fun in tapering

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WARMUP: pledge and then ran to WEP. The run is your warmup.
THE THANG: Partner up and run opposite directions around WEP. We started out with when you meet you partner, you drop and do 10 merkins slapping hands as you come up from the merkin. With the resounding “that’s it” after initial instructions, we took off in our opposite directions.

After meeting our partners for the second time, and essentially completing 1 full lap around the park, additional exercises were included. On top of the merkins, 10 LBCs were added.

1 more full lap, 1 additional exercise…now added in 10 squats. As my partner, old bay, was responsible for telling people he passed about the new exercises, he may have told some teams the new exercises were burpees. It happens.

Last lap added in 10 flutters.
MARY: no, made it back with no time remaining.
ANNOUNCEMENTS: jaeger on 3/11, dam to dam coming up
COT: How many times do you allow ego to get in the way of potentially “good ideas”? Or how do you let ego drive decisions just because people make comments that trigger competitive tendencies? Or how do you walk into a situation thinking one thing, and then realize someone changed something you didn’t expect (every time you passed them in a big WEP circle)?

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Reverse Webb- Minnow Pond

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7 Pax (6 runners 1 walker) gathered at Vets park this morning. After a welcome reminder from Backdraft we said the pledge and got going.

The Thang:

Reverse Webb.

I had 10 cones split .05 apart along 160 , Clebourne, Main Street and then looped back past Vets park on 160.
Essentially we would run to cone 10, run back to Vets parking lot do 40 reps (split between LBC’s and Merkins) and repeat with Cone 9 (36 reps) Cone 8 (32 reps) etc…etc..

Cone 10 and back to COT 1 Mile 40 reps (20 merkins/20 Lbcs)
Cone 9 and back to COT .9 Mile 36 reps (18 merkins/18 Lbcs)
Cone 8 and back to COT .8 Mile 32 reps (16 merkins/16Lbcs)
Cone 7 and back to COT .7 Mile 28 reps (14 merkins/14 Lbcs)
Cone 6 and back to COT . 6 Miles 24 reps (12 merkins/12 Lbcs)
Cone 5 and back to COT . 5 Miles. 20reps (10 merkins/10 Lbcs)

(This is as far as anyone got)

Things I learned: My Under Armor App and my Apple App do not agree. I measured out the cones using my Under Armor app, but ran the course with my Apple watch. Apparently, I underestimated the mileage on the cones and as a result we all got at least 4 miles in. Two of us got 5 in.

Always honored to lead and was thankful for the men that showed up this morning.

Take care…until next time!

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“I’m sorry Mrs Jackson Street (woo!), Minnow Pond is fo real!!” – OutKast, 2001

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THE THANG:

Run to Harris St Park via paved trail behind WEP Amphitheater.

3 strong PAX split 30 pull-ups, 100 merkins, 100 squats.

Run up Jackson St
– Every intersection, do a 20 Rep abs workout
1. American Hammers
2. Box Cutters
3. LBC’s
4. Hello Dollys
5. Penguins
6. V-ups

Run to WEP playground.

Planking relay races – pAX to 12, 4, and 8 o’clock locations on perimeter of playground. 1 person runs to the next. Others are planking and waiting for the runner to tap them out to run.

3x circuits running
3x circuits NUR

Took a 1/2 mile lap around WEP, then headed back to COT.

Total miles-3.1 miles

ANNOUNCEMENTS:
Dam to Dam bar
6 at 6 on Saturday is back.

COT:
Seasons of change for various PAX. Prayers for times of transition, patience, and presence.

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And then there were 2

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Ran around a bit.
Did some lightpole cupcake 7s on the hill leading to the stadium AND four corners

Changed exercises each time, often querying Band Camp for an exercise and them modified it up. Got 3+ miles

COT with the Snake Pit PAX

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There are no Hills in Fort Mill

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Pre-Warmup: A fraction of the disclaimer and the full Pledge
WARMUP: Nice mosey to MYERS STREET via 160, Sidney Johnson St and Jackson St.
THE THANG: The Ladder: 3 Burpees at the bottom of the hill, run up the hill to Sharonview and perform 10 no cheat merkins, 10 bomb jacks and return to the bottom for 3 more burpees. Mumblechatter started to slow here.. Next is 10/10 at Sharonview, proceed to McKenzie St for an additional 10 no cheat merkins, and 10 bombjacks and return to the bottom of the hill for 3 burpees. The last rep of the ladder was 10/10 at Sharonview, 10/10 at McKenzie and then 10/10 at Ardrey St. Return to the bottom of the hill and rinse and repeat until it was time to head back. Most Pax got in a little over one full cycle for about 80 no cheat merkins, and 80 bomb jacks.
MARY: There was Mary… Flutters, JLo’s V-ups, and a few others
ANNOUNCEMENTS: D2D fundraising is ramping up, donate or help wherever possible. St. Jude 5K Run at Happy Hours house this Saturday – donate if you can, this is a great cause. Bethel mens shelter has an amazon list from Badlands, please help support this great cause. Tclaps to these HIM’s for organizing these events.
COT: Prayers for MacGyvers family as they lost both M’s parents in a short time. Prayers for patience and those lost in the upcoming holiday season.

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2022 Thanksgiving Day Convergence

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Welcome/disclaimer
Warmup: SSH (I/C 15x), Windmills (I/C 10x). Imperial walkers (I/C 15x), Moroccan Nightclubs (I/C 10x), Mountain Climbers (I/C 15x), right arm high, left arm high
Ruckers dismissed with Olaf. Pax count off by threes; pax split up and will rotate between
JWOW Q:
Partner up for a Jack Webb. Mode of transportation is a partner push across the field (crowd pleaser).
1 Big Boy Sit-Up – Partner 1 pushes partner 2 across the field
4 Merkins – Partner 2 pushed partner 1 across the field
The goal was to get to 10 Big Boy Sit-Ups and 40 Merkins.

Grout Q:
1. 5 EA Burpee
2. 10 EA LBC
3. 15 EA CDD
4. 20 EA Lunges
5. 25 EA American Hammers
6. 30 EA Shoulder Taps
7. 35 EA Flutters
8. 40 EA Mountain Climbers
9. 45 EA Squats
Run to top of hill and back.
Complete # 1 thru # 8 and run to top of hill Ann’s back.
Continue dropping the last exercise.

HarryCarry Q:
At the middle school’s loop, start at the bottom of the loop and do exercise noted (listed below). Run to the short brick wall at other end of loop, jump the wall, continue running up the loop. Stop at flag poles and do Bobby Hurleys (15 oyo). The proceed to run back to bottom of the loop; do the noted exercise there and repeat with the run/wall jump/run/bobby’s etc.
Smurf jacks (20 OYO)
Squats (20 OYO)
Monkey Humpers (20 OYO)
Lunges (20 OYO)
Lunges (10 each leg OYO)
Sumo Squats (20 OYO)
At 07:25 Pax reconvened at field.
Six-count burpees (I/C 6x)
End. COT

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Hills & Thrills

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WARMUP: run to starting point – Academy & Monroe by churches
THE THANG: 4 street hill repeats with pain stations station 1) 20 Merks 20 squats 20 seal jacks
Station 2) 10 burps 10 shoulder taps 10 Peter Parker’s
Station 3) 30 plank jacks 30 sumo squats 30 lbc’s
Station 4) 15 monkey jumpers 15 big boy sit-up 15 calf raises

MARY: flutters
ANNOUNCEMENTS: spartin beast November 19th
COT: check

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