Tag: Maximus

Bermuda Triangle

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WARMUP: None
THE THANG:
Bermuda Triangle which consist of running a lap around somewhat triangle shaped loop.

Pit stops along the way
15 merkins
20 LBCs
20 squats
5 pull ups at print shop

Then reverse the course. Everyone got the quota of 3 miles. Some got more

MARY:
Airborne hip exercises

ANNOUNCEMENTS:
COT:

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11 years and still counting…..

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WARMUP: YHC on Q. Circle up.
SSHx22, the following were in counts of 11.
Windmill, Squats, Merkins, Mountain Climbers, Imperial walkers, Moroccan Nigh Clubs, Plank Jacks, Peter Parker, HillBilly Walker, Low Slow Squats. ends with SSHx22
THE THANG: 10 minutes of Merkins, then Wheel O Pain.
hand off to Senator. Longest Indian Run in The Fort. Stop and try to do some pull ups. Many others actually did them. Keep going to bottom of hill. 10 Bomb Jacks and then to COT.
MARY: Flutters
ANNOUNCEMENTS: Golf, Fundraiser, Care Center, Bethel Men’s shelter
COT: Prayers for healing, saying goodbye to loved ones, safety of our children and community.

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Low Mileage

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WARMUP: Jog the perimeter of the big lot with karaoke up and down a few rows (no KBs).
THE THANG: Back in the small lot for some Partner work:
P1: Overhead Press until P2 completes his work
P2: 10 Man Makers
Repeat
P1: Turkish Get Ups (I received correction here which was greatly appreciated)
P2. 20 KB Situps
Carry your KB at the postion of 1/2 way up a bicep curl over to the circle by the football stadium entrance.
Overhead carry the KB up to the top of the hill.
Bear Crawl down
Nur back up
Overhead carry the KB down back to the bottom.
Back to the big parking lot:
P1: Run up and back a row while…
P2: Bent over rows with both KBs

P1: 10 Burpees
P2: Upright Rows
Repeat
MARY: Yes
ANNOUNCEMENTS: Yes (Hi Bandcamp)
COT: For Sure

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Not Much Running Wild At The Ranch

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WARMUP: Run over to the middle school, around the loop to the flag. Windmills, Imperial Walkers, Squats, Dead Lifts, Plank, Downward Dog, Up Dog, Merkins, Mountain Climbers, Peter Parkers, Merkins
THE THANG: With just about everything in cadence…
Run down the right side of the school to the corner
Low Slow Squat, Sumo Squat, Stationary Lunges (forward & reverse), Side Lunges
Run the next parking lot to the front door of the school
Again, in cadence…
Boats & Canoes, Grave Diggers, Freddy Mercury, American Hammers, Gas Pumpers
Partner Catch Me If You Can
P1: Bear Crawl around the perimeter
P2: 10 LBCs and catch P1
Complete the loop
25 Pull-Ups at the playground
Picnic Benches:
Bulgarian Split Squats, Dips
MARY: See above
ANNOUNCEMENTS: Yes (Hi Bandcamp)
COT: Indeed

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Wheels Up @ The Pond

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WARMUP: Not really.
THE THANG: Run the .5mi loop around McCammon, Clebourne, Main St back to the flags.
Peter Parker, Parker Peter, Mountain Climbers, Merkins
Run up Massey to Sisk Memorial
10 Box Butters, 15 Flutters I/C, 20 LBCs (really 40)
Run down the hill and back up to Sisk
10 Box Cutters
Run down then back up to Sisk
20 LBCs
Run down and over to the steps at light
50 Calf Raises
Run to the Church lot on Harris
10 W.A.M., 10 Regular Merkins, 10 Diamonds (hands almost touching-Band Camp)
Run down to Harris St Park
15 Gas Pumpers
30 Dips
Run all the way up Jackson to 160 and take it in to COT.
MARY: See above
ANNOUNCEMENTS: Read the BB
COT: 5th Core Principle

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Use your manners

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WARMUP: mosey around loop with dynamic stretching at times.
THE THANG: ssh,alternating lunges, squats, 45 degree lunges, elbow to planks, walk outs with squat, burpees. Mosey in formation to back of school 7s squats and shoulder taps, mosey to hill burpees bear crawl burpees. All done while wearing ruck.
MARY:
ANNOUNCEMENTS: newsletter
COT: prayers and praises

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F1/Nascar/IndyCar Inspired Racetrack

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WARMUP:
Mosey to Keller Williams lighted parking lot on the way to school

20 SSH IC
10 LSS IC
10 Windmill IC

THE THANG:
Mosey to far end of school to start loop:
1. Walking Lunges to end of parking spaces
2. Bunny Hop back down parking spaces on other side

Mosey to next loop:
1. Spiderman Lunge to storm drain
2. Complete the loop

Mosey to final loop:
1. 10 Hand Release Merkins
2. Complete loop run back to start.

See image. Most completed 4 laps.

Final lap in front of flags:
10 Flutter IC
10 Hello Dolly IC
10 LBC IC
10 BigBoys IC

Mosey back to COT

MARY:

ANNOUNCEMENTS:
Fort Mill Care Center
Iron Pax

COT:
Show To Know

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Goat Track

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WARMUP:
– SSH x30
– Merkins x10
– Peter Parkers x10
– Windmills x10
THE THANG:
Ran to Fort Mill Golf Club which has apparently moved to Augusta National status because we were turned away by the guy pulling the carts out. So a quick audible turned us around and headed back to the top of the steep hill on Withers St.

Here we would still play golf on something not nearly as nice as the course we planned to play. Nasty courses are commonly referred to as Goat Tracks.

9 Holes of Golf:
– Top of the hill is the tee box (perform 2 squats for the first hole, 4 for the second, etc.)
– Circular grass island in front of Fort Mill Baptist Church is the green (1 burpee for the first hole, 2 for the second, etc.)
– Run back and forth between the two points to complete 9 holes.

Most people got through the 7th hold before we needed to call it to mosey back.

MARY:
Took turns calling exercises for 5 min

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Back to school

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WARMUP:
THE THANG: 3.4 miles down to Gold Hill Elementary and up the back hill towards Walmart. Turn around and take a more scenic route back.
MARY:
ANNOUNCEMENTS: Christmas party, golf tournament
COT: prayers for my M and for me to remember that I need to focus on serving her through recovery and maybe even after.

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