Tag: Mayday

“Rain or Shine: Conquer the Workout Grind!”

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Pulled up and it was raining, but that didn’t deter the PAX from posting!

Warm-up:
– Chain Breakers
– Imperial Walkers
– Windmills

Mosey: Under the breezeway to keep the PAX nice and dry.

The Thing:

1st Round:
1. 10 Dips
2. 10 Irkens (Incline Merkins)
3. 10 Derkins (Decline Merkins)
– Mosey to the breezeway: 5 Kraken Burpees at the cone.
– Mosey to the farthest cone to the right:
– 10 Mike Tysons
– 20 Big Boys
– 10 Squats on your tiptoes
– On the way back: 5 Kraken Burpees at the middle cone.

2nd Round:
1. Bulgarian Squats (10 each leg)
2. 3 Body Builders (Burpee with a plank jack)
3. 10 Fox Holes (WW2 sit-ups, straight leg roll over, and do a Merkin)
– Mosey to the breezeway: 5 Kraken Burpees at the cone.
– Mosey straight to the middle cone:
– Bear crawl to the cone on the track and back.
– 15 Narrow Squats (feet together)
– 20 Dying Cockroaches
– On the way back: 5 Kraken Burpees at the middle cone.

3rd Round:
1. 10 Dips at the bench
2. 10 Irkens (Incline Merkins)
3. 10 Derkins (Decline Merkins)
– Mosey to the breezeway: 5 Kraken Burpees at the cone.
– Mosey to the cone to the left:
– Run to the dock: 5 Muscle Ups (knee destroyer)
– 15 Carolina Dry Docks
– 10 Lt. Dan’s
– On the way back: 5 Kraken Burpees at the middle cone.

Made these pax get out and get on there six in the parking lot to get wet we did LBC’s and Superman to pull the ripcord. So much for staying dry.

4th Round:
1. Bulgarian Squats (10 each leg)
2. 3 Body Builders (Burpee with a plank jack)
3. 10 Fox Holes (WW2 sit-ups, straight leg roll over, and do a Merkin)
– Mosey to the breezeway: 5 Kraken Burpees at the cone.
– Mosey to the farthest cone to the right:
– 10 Mike Tysons
– 20 Big Boys
– 10 Squats on your tiptoes

Time was up, so we ran back to COT.

Announcements, Prayers, and Praises:

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Anybody got a shakeweight?

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WARMUP: SSH, cherry pickers, windmills, arm circles forward, backward. Mosey around the parking lot
THE THANG:
30 sec on 30 sec off-
KB Swings
Goblet squats
RH row
LH row
RH merkin
LH merkin
RH clean and press
LH clean and press
Lap
Repeat
MARY: she was there
ANNOUNCEMENTS: cannoli run, read your newsletters
COT: aye

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Working hard when it doesn’t matter

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WARMUP:
“SSH
IW
SSH
HW”Plank
“Shoulder Taps
Up Dog
Peter Parker
Up Dog
Mountain Climber”THE THANG:
“Mosey to find different walls
Wall Sit – 2 burpees down the line
BTTW – shoulder taps and australian mountain climbers
Wall Sit for 6 and mosey on”Head to Grace Pres.
“7s with Mike Tysons and Burpee Jumping Lunges
Bear Crawl mode of transport”Head to traffic circle
“Cossack Squat
Knee Lift
Warrior 3
Knee Lift
Repeat”Mosey
“Bulgarian Split Squats”Mosey
“Burpees”Mosey
“Prisoner Squats”Moesy
“8 count burpees”
Now that we’re tired and frustrated with the end in sight, prove you can work hard when it matters by working hard when it doesn’t (like RIGHT NOW). Burpee Broad Jump back to COT

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Laps Around Kingsley

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WARMUP: None… Forgot the Disclaimer too for what it’s worth…

THE THANG: Laps around Kingsley stopping at the backside corners for

10 – Curls
10 – Overhead Presses
10 – Overhead Squats

And

10 – Bent Over Rows
10 – Triceps’s Extension
10 – Overhead Squats (fan favorite)

At the front corner by Brix we did 20 step ups per leg.

We made 2 laps (plus the side road the first time around). Just under 3 miles

MARY: Got in some LBCs and AHs for the last few minutes

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Ladders, sandbags and Merkins

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WARMUP: Moroccan night clubs, windmills, hillbilly walk
THE THANG: divided the pax into two 4 men teams, two ladders, plenty of sandbags… loaded up the two ladders with 2×60# sandbags each, picked them up, sat the ladders on shoulders and started walking; a timer will go off every two minutes to remind us to do 10 merkins with rucks on. Pick up and the ladders and go around the soccer field, big loop, every time the buzzer went off (2 minutes) we did 10 merkins, completed one big loop and dropped the sandbags and transformed the ladders on A frames, 1 pax will carry the ladder overhead or on shoulders and go around the small loop while the other 3 pax will toss the 60# sandbag until the ladder comes back around, switch ladder to next pax, each pax had the opportunity to go around twice. The buzzer reminded us of the 10 merkins every 2 minutes.
Opened up the ladders again and this time we loaded them up with 160# each, farmers carry around the small loop, buzzer every two minutes for 10 merkins each time.
Back to the flag
MARY: 100 LBC’s and 5 minutes of stretching and broga
ANNOUNCEMENTS: AMRAP for autism, Manion, Jaeger, Rock Hill anniversary, 4/20 WOD
COT: stays in COT

Tinsel out

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AKA meets BOP

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17 men showed up at The Stockade this morning for AKA Friday. Quick disclaimer and warm-ups consisted of SSHs, Windmills, Imperial Walkers, and Plank Stretches. Mosey around the parking lot for the main event, Board of Pain. Men have laughed, men have cried, but no man has ever completed all exercises within a 45-minute period.
Today, we would tackle the board as a two-man team, split the reps into two rounds. Once the team completed the exercise, we ran a lap. Exercises listed below:

Round 1

Burpees – 50
Calf Raises – 75
Ski Abs – 50
Merkins – 50
Deep Squats – 50
LBCs – 100
Carolina Dry Docks – 50
Russian Twists – 50
Mac Tar Jai– 50
Jump Squats – 50
Mountain Climbers – 50
Shoulder Raises – 100
Mary Catherines – 50
Hello Dolly – 100
Wide Arm Merkins – 50
Squat Jacks – 50
Flutters– 50
Burpees – 50

Round 2

Repeat Round 1

Some of the team made it to the second round complaining about the burpee count. Farthest team made it to Ski Abs. Great work men!

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8 Day’s Late

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WARMUP: Mosey to South State Bank
20 SSH, 10 Imperial Walkers
THE THANG: Run to Gold Hill Middle Parking Lot: .56 Miles
20 Squats, 20 Merkins, 20 LBC’s.
Run back to Bank: 20 Squats, 20 Merkins, 20 LBC’s.
Run back to school and reduce reps by 5.
MARY: None
ANNOUNCEMENTS: Amazing porta potty in front of the Firebirds! Saved me!!!!
COT:

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Swinging into the week

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WARMUP: Ten minutes of non stop reps
THE THANG: Man makers to farmers carry. Swings to overhead carry. Dora with goblet squats, flutters, lunges, American hammers, dead lifts and big boys.
MARY: More swings
ANNOUNCEMENTS: See newsletter.
COT: Prayers for a good week.

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