WARMUP: Mozy, Side straddle hops, tie fighters
THE THANG: two pain stations set up 50yds apart, two rounds…almost 3. Mozy to tables for step ups and dips
MARY: round robin
ANNOUNCEMENTS: Donations to ship remaining shoes
COT: prayers for Peabody, prayers for Family!
WARMUP: Mozy, Side straddle hops, tie fighters
THE THANG: two pain stations set up 50yds apart, two rounds…almost 3. Mozy to tables for step ups and dips
MARY: round robin
ANNOUNCEMENTS: Donations to ship remaining shoes
COT: prayers for Peabody, prayers for Family!
WARMUP:
THE THANG: Dora: 100 swings, 200 curls, 300 something (this is what happens when I don’t write a weinke and write backblast a week last). Another Dora 100 bent over rows, 200 squats, 300 LBC. Then speed drill of 20 skullcrushers, 20 hammers, 20 side abs.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey to bottom of Kingsley hill. (a few things to get loose)
THE THANG: Run the “big loop” through neighborhood and return to bottom of hill.
Run to first road….back down. Run to second road….back down. Run to top…..back to swimming pool. Run to COT. We did do exercises at each stop including Burpees. ( In truth, was my birthday so didn’t write the backblast until 3/1…so forgot)
MARY:
ANNOUNCEMENTS:
COT:
This Weinke was stolen from @Anchorman
Do day one, run around medical building.
Plank for 6.
Do day two, day one then around the building, etc
1 Donkey Kick
2 WAM
3 Jumping Lunges
4 Merkins
5 Squats
6 Burpees
7 Bombjacks
8 Sumo Squats
9 CDD
10 Flutters IC
11 Monkey Humpers
12 Diamond Merkins
During Plank we got to hear about each PAX’s favorite place from where they grew up that was still there last time they went back. Slash and I had a bit of back-n-forth because the Greenway wasn’t really here when we were growing up and so much has changed in Fort Mill. Plus we both lamented Tony’s Pizza burning down.
@Cheddah- Jones Donuts
@Weezer- Al’s Fries
@OldBay- Breaker’s Pool Hall
@Mainframe- Texas Tavern
@Cyclops- Alfee’s Pizza
@JWOW- Vinny’s Pizzarama
@dilbert – Baseball Field
@Change Order- Intercoastal Waterway
@Flounder- Mosquitoes (WTH? Your favorite?)
@Esso- The Complex
@Slash- Village Pizza
@Shady- Sweet Sensations ice cream (and massage parlor?)
@Band Camp- Bartlett Tree Farm
An honor to lead.
March 18th is tentatively set as our first pick-up for the US21 adopt-a-Highway litter pickup! We will have 4 opportunities in 2023. Once a quarter is the plan. All supplies provided ( bags, gloves, safety vests, pick up sticks, eye-wear, and fellowship) All that remains is YOU.
Plan for about 1 hour and 30 mins – 2 hours maximum. We will meet at the Harris street park around 7:45am.
We will walk up the hill to US21 and split up into 2 groups. One group will head north to the Peachstand and back and the other group will head south to Sutton Rd and back. (1 mile each direction)
We could use 10-12 guys to keep this an efficient and timely process. 2.0s and Ms are welcome as well as anyone who would like to participate in our community svc event.
Thank you to all who participated in 2022. Looking forward to seeing new faces as well as the HIM who assisted last year.
US 21 from the Peachstand south to Sutton Rd ( Circle K – gas station) is the road that we adopted!!
WARMUP: some windmills, squats with snap crackle pop sounds, IW, SSH
THE THANG:
See 1st F post of weinke since I can’t add picture…😂🤦♂️🤷♂️
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, cherry pickers, Moroccan night clubs. Mosey to front of school for some merkins- mosey a little more
THE THANG: 10 burpees, run up hill to rock and back
20 big boys, run up hill to rock and back
20 hand release merkins, run up hill to rock and back
20 squats, run up hill to rock and back
20 Carolina dry docks, run up hill to rock and back
Repeat until we head back
Most got atleast 3 rounds through
MARY: burpees ,flutters ,American hammers
ANNOUNCEMENTS: dam2dam packet pick up and read your newsletters
COT:
WARMUP:
15- Side Straddles Hops
10- Tempo Merkins*
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10- “ “ Backward
10- Hallujahs
10- Knoxville Cherry Pickers*
20 Sec. Samson Hold*
THE THANG:
Complete each round and then run 160m
Rd 1&2 (5 counts)
– Burpees, Big Boys, Heels to Heaven
Rd 3&4 (10 counts)
– Burpees, LBC, Mtn Climbers (double count)
Rd 5&6 (15 counts)
– Burpees, Air Squats, Freddie Mercurys
20 Burpees
We still had time after completing Cardinal’s weinke so we took a quick mosey to the playground. Partner up. One partner completes runs while the other partner does 10 pullups and 5 burpees. Two rounds and then run back to the start point.
MARY:
Completed some rounds of exercises
ANNOUNCEMENTS:
Decided to forego announcements and focus all of our thoughts and prayers on Cardinal’s family.
YHC’s brother in law (F3 Blanca) recently graduated Sapper school for US Army and is headed to his first post at Fort Bragg as a 2nd LT tomorrow! YHC did my best to build a #weinke worthy of the Sapper level of fitness. Check out more on Sapper here: https://www.youtube.com/watch?v=yHuUk7lCNkI
Here’s the workout:
Currahee Weinke
1/16/2023
Warm Up:
• Ruck Shuffle around big loop with breaks to do exercises
o Squat
o Merkin
o Mountain Climber
o Flutter with press
Main Thang:
Partner up. Each partner does the exercise. Ruck OH for SIX (curls at failure)
Round 1 – Partner A has ruck; Partner B has ruck
• A: Ruck pull through with merkin
• B: Ruck to mid-field – 5 burpees slick; Ruck to fence – 5 burpees slick
• A: Ruck thrusters
• B: Dairy carry to fence – 10 burpees slick
• A: Ruck curls
• B: No strap carry to mid-field – 10 burpees slick
Round 2 – Partner A is slick; Partner B has both rucks
• A: Burpees
• B: Ruck on / Ruck OH to mid field – 5 squat with Ruck OH
• A: Lt. Air Dan (2 lunges + jump squat)
• B: Dairy carry both rucks to fence – 5 man makers
• A: BBS
• B: Ruck front/back to fence – 5 squats
Round 3 – Partner A has both rucks; Partner B is slick
• A: Ruck on / Ruck Press
• B: NUR to fence – Run back
• A: Ruck on / Ruck Curl
• B: Bear crawl to mid field – Crawl bear back
• A: One ruck TWO weights – Squat
• B: Run to fence – 10 burpees
Moleskin:
Strong work done by ALL men this morning. Great to see Tsunami back in the gloom! Mainframe did Mainframe things and we all watched in awe. Olaf did Olaf things and we all watched in confusion but also in awe (umm one armed burpees anyone?). Blanca confirmed the #weinke met his expectations. YHC just tried not to spill merlot.
Announcements: D2D Fundraiser – do it!
COT: Praise for seeing joy in our kids eyes. Prayers to make the first things first – ALWAYS!