Tag: Olaf

Full buffet at the Corral

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WARMUP: Dynamic warm up of 10 count exercises while moving through parking lot
Wrapped up with some wall work Dips, Step ups and Derkins
THE THANG:
Tega Cay Zipper
9 lanes through parking lot, perform the following at end of each lane
:fire:10merkins
:fire:20 Squats
:fire:30 LBCs

MARY: some plank work with bear crawl’s and finish with 5 burpees
ANNOUNCEMENTS:
COT:

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Awkward Weight At The SInk

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WARMUP: Jog around the parking lot followed by a few exercises.
THE THANG:
1min of each of the following:
Ground to overhead
Over the shoulder toss

SLOW asymmetrical farmers carry. With sand bag in one hand, we’ll walk slowly, together, around the parking lot loop switching hands as needed.

Partner up for a round of “catch me if you can” around the large drop-off loop:
Partner 1: Take both sand bags and walk/shuffle until Partner 2 catches you.
Partner 2: 3 burpees then catch Partner 1
Alternate until you complete the loop.

Perfect Merkins (slick): I followed the correction of the PAX and completed this in an 8ct cadence. We did 20…lovely.

3-Tier Suicides: Roughly 40yds and back, 60yds and back then 75yds and back. Every time you return, complete 10 Bent Over Rows

2-Tier Suicides: Like above, this time only 60yds and 75yds. Complete (10) 4ct Flutters upon your return each time.

Sand Bag carry (standard carry position) around the large loop with stops at the corners for:
1st Corner: 10 Dead Lifts
2nd Corner: 10 Hammer Curl into Overhead Press
3rd Corner: 15 Squats
4th Corner: Chest Press

MARY:
ANNOUNCEMENTS:
COT:

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Going Off Campus

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Nine booters and one runner did the hard thing this morning. 92% humidity and a real feel of 76 degrees added a little extra suck to the fun this morning. Here’s what we did.

– 10 Imperial Walkers (IC)
– 10 Moroccan Night Clubs (IC)
– 10 SSHs (IC)
– 10 Seal Jacks (IC)
Mosey to Dunkin side lot

– Bear Crawl
– Crawl Bear
– Crab Walk
– Walk Crab
– Bunny Hop
– Broad Jump

In between exercises, run to the other end of the lot
– 10 Burpees
– 9 LBCs (IC)
– 8 Merkins (IC)
– 7 American Hammers (IC)
– 6 Makhtar Ndiayes (IC)
– 5 Boxcutters (IC)
– 6 Sphinx Merkins (IC)
– 7 Flutters (IC)
– 8 Tempo Merkins (IC)
– 9 Freddies (IC)
– 10 Big Boys (IC)
Mosey to Oakcrest Prep

– 20 Squats
– Nur
– 20 Narrow Squats
– Karaoke
– 20 Calf Raises
– Run
– 20 Lunges
– Karaoke
Mosey to Express Oil

– 14 Irkins (IC)
– 10 Dips (IC)
– 8 Derkins (IC)
– People’s Chair (10 Count)
– 10 Dirty Hookups (IC)
Mosey to Rita’s

– 10 Dips (IC)
– 10 Irkins (IC)
Mosey to COT lot

In between exercises, run to the other end of the lot
– 10 Burpees
– 9 LBCs (IC)
– 8 Merkins (IC)
– 7 American Hammers (IC)
– 6 Makhtar Ndiayes (IC)
– 5 Boxcutters (IC)
– 6 Sphinx Merkins (IC)
– 7 Flutters (IC)
– 8 Tempo Merkins (IC)
– 9 Freddies (IC)
– 10 Big Boys (IC)

Circle the lot and return shopping carts
Total Miles: 1.85

NMM
Find some time this weekend to give a little to someone else. We make time for things that matter to us, so give some of that time to someone you love. Maybe spend a few minutes listening to your wife about her week. Maybe find time to play that game your kids have been asking to play with you. Maybe help your neighbor in their yard. Whatever it is, just do it – not for the recognition, but because you care. I promise it will make your day a little brighter.

Aye!
IJ

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Clydesdales went everwhere

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Nice crowd today due to the anticipation of what the Q had to say.

Set the route, and about 5 out of the 20 something took it. Others went wherever they wanted.

Two things mentioned in COT: First- AirPods…Grab the case in the AM and see that the buds aren’t in there. Realize you left them in your workout shorts the day before that have been washed and dried. Release every angry foul word in your vocab as you search for them. Find them in the bottom of the dryer in a rage. Put them in the case. Light goes on. They work. Sorry to our Lord and Savior for the rage. Second: Get life insurance if you don’t have it.

Lots of announcements! Including please sign up for Care Center Lawn mowing. And bring/purchase supplies for stuff the bus.

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Filthy Fifty on Old Farm Rd.

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WARMUP:
15 SSH IC
10 Merkins IC

Plank Warmup
Honeymooner to Downward Dog
Plank Jack’s, Shoulder Taps

5 Burpees OYO

Mosey to Old Farm Rd.

THE THANG:
Modified Filthy Fifty
6 Cone Stations along the road.
Ladder Style – Station 1, Run to Station 2, Run back to Station 1, Run to Station 2, Run to Station 3, Run back to Station 1… Etc.
(Didn’t make it to Station 6…)
Round 1:
50 SSH

Round 2:
50 SSH
50 Merkins

Round 3:
50 SSH
50 Merkins
50 BBS

Round 4:
50 SSH
50 Merkins
50 BBS
50 Squats

Round 5:
50 SSH
50 Merkins
50 BBS
50 Squats
50 Plank Jack’s

Round 6:
50 SSH
50 Merkins
50 BBS
50 Squats
50 Plank Jack’s
50 Burpees

Mosey back to COT

MARY:
20 American Hammers
20 Hello Dolly
20 Flutters
20 BBS

ANNOUNCEMENTS:
Stuff the Bus, Blood Drive, Tortise and the Hare

COT:
Show To Know

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This one is for Halfway…

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WARMUP: We lifted rocks and stuff
THE THANG: We ran to Sonic the long way and did a Dee WOD
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

My name is Band Camp and I read backblasts for fun and enlightenment.

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“Street” not “Cindy” Blocks

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WARMUP:
20 SSH
15 Cherry Picker
10 Merkin
5 Burpees
Mosey to the “Blocks”

THE THANG:
(See photo)

Pain stations at the corners.
Loop back and stack exercises.

B.L.I.M.P.S.
5 Burpees – West Leroy
10 Lunge each leg – West Hill
15 Imperial Walker – West Oak
20 Merkins – West Gregg
25 Plank Jacks – West Close
30 Squats – West Lockman

Made it to 25 Plank Jack’s before heading back to COT

MARY:
Captain Thor Jack Webb
1 BBS : 4 American Hammer

ANNOUNCEMENTS:
Summer of CSAUP series
State of the Nation

COT:
Show To Know

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LOREDO

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WARMUP: Mosey to the bottom of the hill past the ROTC building for some plank-position exercises. Mosey to the pull-up bars.
6 Pull-Ups & 6 Burpees
Repeat for 3 total rounds
THE THANG:
Make our way to the track. We are here to remember US Army Staff Sergeant Edward Loredo.
6 Rounds
24 Squats
24 Merkins
24 Walking Lunges (12ea leg)
Run 400m

When all finished, line up on the goal line.
Bear crawl 100yds to the other goal line for 30 American Hammers (15 – 4ct)
Crawl bear back to the starting goal line.

MARY: Included throughout
ANNOUNCEMENTS: F3 State of the Nation July 16
Community 5k, various Q announcements, read the newsletter
COT: 5th Core Principle

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’88 Q – 071124 The Coach’s Box – Honoring Logan Gurley

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Welcome and 5 core
Disclaimer

FMHS Student Logan Gurley died July 8th just 3 days ago. He played basketball here at Fort Mill High School. Two numbers we will key in to tribute him are 16, his age. And 21 the jersey number shared in a photo online.

Mosey in front of the gym

L- 16 Lunges IC
O- Obama across FB field. (4 :bear: paces: 4 merkins Across parking lot about 40 yds)
(mosey next to FB stadium bleachers)
G- 16 Billy Goats IC (mosey to end zone)
A- 16 Apolo Ohnos
N- No Mercy ½ -¾ Mile
mid point of front stretch.
Jog to turn 1: bear crawl to turn 2.
Jog to mid point on back st. 16 merkins. Jog to turn 3: lunge to turn 4. Jog to starting point perform 16 squats.

Mosey to flags

21 Bobby Hurley

16 Elbow 2 Knee (E2K) IC flap Jack
16LBCs IC

Welcome to FNG Blueprint!

COT Quote from Logan’s dad:

“I want him to be remembered as a respectful young man, as a fighter.”

“Just to take him to his games again. Just to be there for him. Just to tell him, be safe out there, I love you.”

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