Tag: MP

Firefighter drills

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WARMUP: SSH / Burpees /
THE THANG: Mosey around the school down the front sidewalk and around to the loading dock. Found a huge tire and did partner roll ups with merkins after each shove up the smaller hill. Mosey over to the cinder blocks with hill carries. Carry the blocks down the hill then turn and back up stopping at each cone to do a burpee. Drop the blocks and go back down the hill to roll the big tire back up the hill. Finish out with a run up to white st and back down to the loading dock and back to COT to get the 2 miles in.
MARY: Nope
ANNOUNCEMENTS: Keep posting, show for each other and keep doing the hard thing.
COT: Newsletter

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High School Loops

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WARMUP: SSH, Merkins, Cherry Pickers, Yogging, Shuffles
THE THANG: Indian run to tennis courts, AMRAP 10 minute circuit of 20 step ups, 20 dips and 15 derkins. At the 10 minute mark hold a Dank (downward plank). Nur and mosey to front of school for 6 inches until 6 comes in. mosey to the band lot for 50 yd bear crawl then 50 yd lunge walk. Big boys OYO until 6 comes in. Mosey over to the wall for calf raise wall sits then balls-to-tha-wall. Afterwards run up the hill to the main road twice. First time 74% second AYG. mosey back to COT.
MARY: Missing
ANNOUNCEMENTS: Christmas Party, Break the Dam, Bethel, Newsletter
COT:

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Hitting all the Corners

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WARMUP: Mozy past the bathrooms and stopped for SSH. We kept going and headed up the hill toward the parking lot for windmills then ran back down the hill and stopped near COT for squats.
THE THANG: We continued past COT ran up the parking lot entrance and across the street to the adjacent parking lot where four cones were roughly placed at each corner. (Not exactly a square and more like a “P” than anything else.). We did a “four corners” workout where each Pax did a full lap and stopped at the next cone for reps. After doing 20 reps of each exercise we ran a full lap + the distance to the next cone. Rinse and repeat until we completed all four cones. Cones were broken out as follows:
– Upper: Merkins, CDD, Dips, Shoulder tap merkins
– Lower: Calf raises, Bomb jacks, Squats, Monkey humpers
– Abs: Big boy sit-ups, American Hammers, Flutters, Box cuttahs
– Full Body: Burpees, SSH, Mike Tysons, Single-leg merkins

Once completed, (we did more running than planned) we found a patch of grass for Jack Webbs. Overhead claps/Plank jacks. 4/1, 8/2….32/8.

Mozy back to the Clam Shell for a wall sit ladder. Everyone in wall sit position with the person at the end bear crawling out to the grass for 5 Merkins. Rinse and repeat down the line until everyone took their turn. Back to COT with 2.6-2.9 total miles completed depending on whose watch you were going off of.
MARY: Just a bit. Hammers, Box cuttahs, Double D’s SSH thing while we were all face down on the pavement.
ANNOUNCEMENTS: upcoming CSAUPs.
COT: All prayers/praises mentioned family in one way or another. Sickness, surgery, travel, thankfulness for what we have.

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Mariachi Band Tryouts

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WARMUP:
SSH
Windmill
Cherry Pickers
Imperial Walkers
Hillbilly Walkers
Peter Parker’s
Broga
THE THANG:
Motivators
Mucho Chesto – 10X run around WEP, repeat
Standard Merkins, Wide arm, diamond, Left offset, Right offset
Relay race – as teams race, other members hold plank position. Loser does 3 Kraken burpees, winner 3 standard burpees. We did this 3X, last time MOT was bear crawl.
Rock carry DORA – partner up. Partner 1 starts walking around WEP with heavy rock. Partner 2 does 10x curls, OH press, goblet squats. 2 runs to 1, switch rocks and switch exercises. Go back to Amphitheater.
Hardest 1/8 mile – burpee board jumps, bear crawl, lunge walk, run

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Golfing at Bushwood

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WARMUP:
– SSH
– Windmill
– Mosey towards the Fort Mill Pkwy entrance with the long hill
– Imperial Walkers
– Low Slow Squat
– Mosey to the top of the hill

THE THANG:
Since we were at Bushwood CC, YHC thought bringing out an oldie would be fun.

“9 Holes of Golf”
– Tee box = top of the hill
– Green = Island grass area at the bottom of the hill
– 2 Merkins at the top then run to the bottom
– 1 Burpee and run back to the top
– 4 Merkins at the top then run to the bottom
– 2 Burpee and run back to the top
– Continue until the last round is 18 merkins and 1 Burpee
– The hill is long and we covered close to 1.75 miles for this.

Line up on the guard rail for 4 Rounds
– 10 Dips
– Bear Crawl to the lane divider and Crawl Bear back

Mosey half way back up the hill to the entrance to student parking
– Nur to each light pole and complete 10 squats

Mosey back to the flag

MARY: (Round Robin)
– LBC
– Pistol Crunches
– BB Situps
– Maybe one more

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The Impossible Mile

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WARMUP: barely
THE THANG: impossible mile
400m Bear Crawls
400m Lunge Walks
400m Burpee Broad Jumps (no one got past this)
400m sprint
MARY: nah
ANNOUNCEMENTS: Operation Love, Christmas Party, Bethel
COT:
Yes

So this workout was one of many that remind me why we do what we do.
Unexpected FNG came out this am, dudes an ex marine and a solid dude. Knew we would be there. But really it’s because every single man made a decision they weren’t going to leave the next man hanging. That’s why we post in unpleasant conditions, wee hours of the morning and in some cases with little sleep the day after a birthday where it would have been nice to sleep in if I’m being honest. I wouldn’t have been there for my brothers, and I also wouldn’t have gotten to see Private Dancer who came up from Florida, Dear Abby from Chicago, Boomhaur on his second post, met Hershey and MP, and gotten to see DH do some DH ish, with an FNG onboarding and so and and so on….So all in all a great morning. Welcome Body Butter!

The workout itself, well that’s another story. I wouldn’t say I regret it but I am going to be feeling that one for a few days…

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Complicated not Hard

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WARMUP: 105 SSH in Cadence

THE THANG:
– Bear crawls and jump squats
– Lunge walk and merkins
– Hill run + 6-count burpees in cadence
– Hill run + LBC in cadence
– Derkins, dips and incline merkins

3 minutes of Mary

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Needles, Blood, Beer oh my

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F2F final was very fluid and complimentary

WARMUP:
Mosey for 5 mins with exercise moves along the way
THE THANG:
Skate or Die led first with light poles and burpees, lunges, merkins, squats and SSHs

Cake Boss mosey to baseball stadium for dips and derkins while PAX ran up the wall and back
8 rounds
Mosey to parking lot and partner up
Partner does bombjacks and chases partner to next island then does squats

Back to Skate or Die for some moseying and core work

Back to CakeBoss for more partner routines including some long NURs

MARY: included
ANNOUNCEMENTS: Saturday is packed with activities
1) adopt highway trash pickup Harris street park
2) donate blood out at Massey
3) Beers for Beetus at print shop
COT:
Prayers for Skate or Die’s brother and family
Lots of other requests and praises as well

Be a Dad….its a great honor :muscle:

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4 Corners Weinke border W/ MOT

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WARMUP: SSH/IW/HW/Moroccan/baby arm circles. Ran a lap around parking lot to get the blood flowing.
THE THANG: 4 corners. Weinkes at each corner. 3 exercises per corner. Increasing reps 10/15/20/25. MOT to next corner
MARY: yoga stretching
ANNOUNCEMENTS: golf tourney fundraising dollars
COT: prayers for millach family

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Bushpit Dual Q (or Q Duel?)

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Rock, Scissors, Paper for who took the warmup: Birdcage won

WARMUP:
– Indian run

THE THANG:
OldBay Part 1:
Run to first of 4 cones set up to cover a large area for “Catch me if you can”. Pax partner up, size doesn’t matter. Partner 1 does stationary exercise while partner 2 does moving exercise (working their way around all 4 cones). Once P1 finishes stationary exercise, they run to catch P2 then flapjack. Continue until they’ve made it around all 4 cones.

Exercises:
10 merkins and butt kickers
3 burpees and high knees
10 mountain climbers and karaoke

Birdcage Part 1
All pax grab some curb for merkin and shimmy: one merkin, then use arms and legs to sideways step to the right. Repeat until complaints were high enough.

Shake it out and then flip to other side of curb for dip and shimmy.

Pax then had to get in 5 lines for sprints back and forth in front of the stadium entrance.

OldBay Part 2
Pax line up on curb facing open side of parking lot for broad jumps and merkins. Pax instructed to take 2 broad jumps and then do 2 merkins. Repeat until the other side of the parking lot was reached, keeping count of how many broad jumps it took them.
14 jumps was the fewest, so all pax had to do 14 burpees.

Pax then lined up arms-distance apart, then dropped to a plan for railroad tracks. The pax at the end of the plank line had to make their way to the from the line by jumping over each planked pax. They then planked at the front of the line. Done after 2 complete cycles. We had a few minutes left, so we did 5 6-count burpees to satisfy the brass at the workout.

Birdcage part 2
Worked our way back to the front of the stadium where we did suicides, stopping at every tree for 5 bombjacks…until we run out of time (or tree, in the case of a few pax)

MARY:
Just a few moments for a few exercises. Bandcamp managed to get 2 6-count burpees in, because only dozens before wasn’t enough.

Great work by all. Thanks for the opportunity to co-lead, Birdcage.

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