WARMUP: nope
THE THANG: head down 160, around wallmart, head back.
MARY: nope
ANNOUNCEMENTS: cannoli run next month, fort mill care center volunteer opportunities
COT: prayers and praises
WARMUP: nope
THE THANG: Ran to the river through Baxter
MARY: a few afterwards did some additional work
ANNOUNCEMENTS:
COT: prayers for Families and our thoughts
WARMUP:
Peach Stand started us off with the warmup of SSH, Imperial Walkers, and possibly a few others gone from memory.
THE THANG 1:
PeachStand instructed Pax to pick a rock from the piles behind the amphitheater (and to choose wisely).
The “thang” was a ladder to “9”, starting with 8 Mike Tysons right behind the amphitheater, and 1 bomb jack at the entrance of the parking lot (up the hill). The mode of transportation running (or walking briskly) with our coupon held straight over our heads. Harry Carry did more running than anyone (perhaps even more than the rest of us combined).
THE THANG 2:
YHC took over and educated the Pax on the rules of a Webb-o-rama. 4 cones set up along path in front of the amphitheater. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio)
Cone 1- 1 6-count Burpee : 4 SSH
– >> Bear crawl to next station
Cone 2 – 1 Big boy sit up : 4 American Hammers
– partner wheelbarrow to next station
Cone 3 – 1 Knee tar N’Diaye : 4 Squats
– partner wheelbarrow to next station
Cone 4 – Traditional Jack Webb –
– >> Run Around parking lot, up the hill to the entrance, then back to first station
Instead of doing all 10 reps at once, we broke it up into 3 rounds.
Round 1: 1-5
Round 2: 6-8
Round 3: 10 (skipped 9 since we ran out of time).
Great work done by all men. Thanks for the chance to lead, JWOW.
WARMUP: A few exercises to ensure some losses bodies before fast running
THE THANG: Fast 5k training plus some dice games
Mosey to light at Cleburne and White Street
Run for time (don’t mosey or yogg) the loop around FM Town Hall in the roads, which is a .6 min or 1k loop.
Mosey to pkg lot between Town Hall and WEP
Pax turns rolling dice to determine exercise and # of reps. Exercises include:
Hand release merkins
Monkey humpers
Shoulder Taps
Parker Peters
Sumo squats
Burpees
After all pax take turn, run lap around the pkg lot
Rinse / repeat (we got 3 rounds in)
Back to road to run another 1k loop for time, striving to beat the first lap time
Mosey home
MARY: yes, for final 2 mins
ANNOUNCEMENTS: Fast 5k
COT: As always per 5th core principle
WARMUP:
10x SSH
10x Windmills
10x Imperial Walkers
10x Cherry Pickers
10x TRUE Sumo Squats
THE THANG:
4 cones set up along path near the pond. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio)
Cone 1- 1 Burpee : 4 SSH
– >> Bear crawl to next station
Cone 2 – 1 Big boy sit up : 4 American Hammers
– partner wheelbarrow to next station
Cone 3 – 1 Knee tar N’Diaye : 4 Squats
– partner wheelbarrow to next station
Cone 4 – Traditional Jack Webb –
– >> Run Around front of shops then around to first station
Instead of doing all 10 reps at once, we broke it up into 3 rounds.
Round 1: 1-5
Round 2: 6-8
Round 3: 10 (skipped 9 since we ran out of time).
Great work by all men. Thanks for the chance to lead, Jekyll.
Run to opposite side parking lot of school for Dynamic Warmup:
– SSH x15
– IW (high) x15 => High Knee
– Seal Jacks x15
– Windmills x10 => Butt Kickers
– Merkins x10
– Dry Docks x10=> Shuffle L/R
– Low Slow Squat x20
The Thang:
Ran to the back of the school (near the bridge). Pax paired up and a foreman was selected to represent all pax. Each pair took turns working their way to a rep count (the pax not doing the exercise various stationary positions. Once all pairs done, a moving exercise (out-and-back) was done by everyone. Then, we started the next round. The details of each round are listed below.
The twist for April Fool’s day is that before the moving exercise, a true/false question was posed to the pax. If the foreman answered correctly, an “easy” out-and-back exercise was done. If incorrect, a difficult out-and-back exercise was drawn from the “bucket ‘o pain”.
SET 1
PARTNER A – 20 MERKINS
PARTNER B – PLANK
FLAPJACK to reach 80
SET 2
PARTNER A – 20 SQUATS
PARTNER B – AL GORE
FLAPJACK to reach 80
SET 3
PARTNER A – 20 PETER POINTERS
PARTNER B – Elbow PLANK
FLAPJACK to reach 80
Set 4
PARTNER A – 10 Lunges (5 each leg)
PARTNER B – Deep squat
FLAPJACK to Reach 60
SET 5
PARTNER A 20 – DRY DOCKS
PARTNER B – Downward Dog
FLAPJACK to Reach 80
Set 6
PARTNER A 10 – Run Stance Switch
PARTNER B – AL GORE
FLAPJACK to Reach 80
Great work by all pax!
Baxter Loop: we ran down Market Street across 160, down to Stratford Run. Left onto New Gray Rock Road and down Sutton back to Market. We got 3.3+ miles in. It was glorious.
WARMUP:
Seal Jacks, Moroccan Nightclubs, Cherry Pickers, Windmills
THE THANG:
The amphitheater has 11 stone “benches”. An index card with 2 exercises was placed on each stone. One at a time, a pax bear-crawled to a stone to retrieve a card, while other pax planked from elbows until he returned.
All pax then did those 2 exercises together:
Index cards:
1. Merkins 30 / Sumos 30
2. Derkins 20 / Lunges 20
3. Carolina Dry Docks 20 / Bomb Jacks 20
4. Burpees 15 / Flutters 60
5. Dips 20 / LBCs 40
6. Shoulder Taps 20 / Freddy Mercury’s 40
7. Step Ups 20 / American Hammers
8. Peter Parker 30 / Al Gore (60 sec)
9. Flying Squirrels 20 / Box Cutters 20
10. Side Lunge 20 / Mtn Climbers 30
11. Parker Peter 30 / Reverse Lunge 20
each side
MARY:
Throughout
ANNOUNCEMENTS:
Bethel tonight, Vuvu’s fastest 5k next week
COT:
Praises and prayers for aging parents and praises for Boogie’s son getting accepted for a semester abroad in Spain!
WARMUP: gave the route of the big circle and the small circle. If you know you know and we had no FNGs so they knew.
THE THANG: we ran in the circles
MARY: none but everyone came back from running in circles
ANNOUNCEMENTS: upcoming convergence and nothing else related to circles
COT: no mention of circles but we did a ball of man which is like a circle
10 at Slow Burn this morning. We began with a lap around Lowe’s parking lot and stopped in front of Persis for the typical warm up exercises.
Next, we did 7s between the sidewalks, dips and merkins on each end, bear crawls in between the sides.
Another lap around Lowes
Dora – 150 merkins, 250 squats, 350 LBCs
Burpee ladder with partner – alternate running and burpees. 1 burpee at each painted line add 1 at each line, total of 12 lines or 78 burpees.
Back to COT for Ab work. Twister got in some Gas Pumpers.