Tag: oldbay

All of them

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WARMUP: Mosey to behind the track. Windmills, cherry pickers, imperial walkers, clear the circle for runners coming through, resume imperial walkers, merkins, stretches and shoulder taps.

THE THANG: We all need partners in life
Partner 1 planks either in regular or forearm mode while Partner 2 performed three exercises at each corner. Running the long stretches between stations and side shuffling on the short ones

Round 1 – 5 Diamond merkins, 10 sumo squats, 15 donkey kicks

Round 2 – 5 hand release merkins, 10 regular squats, 15 big boy sit ups

Round 3 – 5 flying squirrels, 10 sumos, 15 LBC’s

Round 4 – 5 burpees, 10 Bobby hurleys and 15 sumos

Mosey to the light poles

Light pole 1 – 10 burpees

Light pole 2 – 10 merkins, 20 big boys

Light pole 3 – 10 diamond merkins, 20 squats, 30 flutters

Light Pole 4 – 10 wide arm merkins, 20 seal jacks, 30 calf raises, 40 shoulder taps

Mosey back toward COT – stopping mid way for 15 hand release merkins in cadence.

MARY: American hammers and protractors took us to 0600
ANNOUNCEMENTS: cannoli Run, let me run 5k’s both Saturday at 0900.

Silfab discussion at 0745 Saturday at the Kingsley Fire Pit

AI discussion Friday at 0615 – St. John’s UMC.

Read your news letter

COT: Gratitude for this community, those who inhabit it and all we can influence well through our words and deeds.

Our credo is to leave no man behind and leave no man where we found him. Apply the same principle to our community by getting involved and not doing life alone. A HIM influences by word AND deed. Thankful for the men who ensure YHC has better alignment of word and deed because of F3.

Thanks for the call, Bass-o-Matic. :eye:

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Webb-O-Rama at The Burn

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WARMUP: Mosey to “mulch” side of Loews for Seal Jacks, Windmills, Merkins, MCs, MMCs
THE THANG: mosey behind Lowes for 15 Irkins, Dips & Derkins. Rinse & Repeat, Mosey to Portico for Captain Thor (4 Am. Hammers for each Weezy). Head to the wall for some wall sits & Burpees. Then to the patch of grass for Jack Webb and finish with Mak Tar N’Djiayes for my man Barry M. Head to COT.
MARY: she couldn’t make it
ANNOUNCEMENTS: Marriages, Peach’s FIL, Moms
COT: Don’t let the threat of rain keep you away

Short Sale out

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4 corners

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WARMUP: ran the loop pearls on a string style with SSHs and squats
THE THANG: Four corners. We ran to the Sunbelt parking lot. The four corners were mountain climbers, Carolina Dry Docks, squats and merkins. We did an accumulator 5, 10, 15 reps then ramped back down 10, 5. Ran back to amphitheater and stretched for last 5 minutes.
MARY: not this time
ANNOUNCEMENTS: Cannoli Run, Street sweep(meet at Harris Street Park), Fort Mill care center needs volunteers for yard work.
COT: Spring, graduates, family trips

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Triangle of pain- Not a Diamond

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WARMUP: Mosey and stop three times -exercises
THE THANG:” Triangle of pain” 1. ABs, 2. Shoulders and 3. shoulders (7 exercises at each stop x 20 reps each time around. Most made two full trips all 7 exercises x 20
MARY: Sprints for those able
ANNOUNCEMENTS: see newsletter
COT: Message was
” The Power of the Mind”
To be an overachiever you have to be an over believer!
If you are Positive, you’ll see opportunities instead of obstacles.

Prayers for a few

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Just a big suicide

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WARMUP: mosey up to the base of spring street, near where the old Hardee’s was
THE THANG: run up and down spring street, suicide fashion. Run out to the first cross street, and do 15 merkins, then return to start for 5 bomb jacks. Run out to the second cross street and do 15 merkins, then return to start for 5 bomb jacks. Repeat this for 3rd, 4th, 5th, etc cross streets

At the end of the workout, the pax gathered at the far end of spring street, and ran the half mile back to the start point at pace (some very fast)
MARY: there were a few interludes waiting for the pax to reassemble where some Mary was executed
ANNOUNCEMENTS:
COT:

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Ab destroyer

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WARMUP: SSH, low slow squats, MNC

THE THANG: Grab a rock, 5 man maker buy in
5 light poles, LBC’s, X & O’s, V Up’s, HTH, Big Boys round of 20, 15, 10 & 5

MARY: She was in the car with <@USBP08L1G>

ANNOUNCEMENTS: Prayer and a praise from everyone

COT: Flutters

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Skip Joyfully

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WARMUP:
SSH – 20 IC
• Imperial Walkers – 15 IC
• Windmills – 10 IC
• Arm Circles – 10 fwd / 10 rev
• Hillbillies – 15 IC
• Mosey (~1/4 mile loop or parking lot lap)
THE THANG:
Part 1:
Partner Dora (10 minutes)

Pairs of 2. One partner does the exercise, the other runs ~50 yards and back.

Cumulative Reps per team:
• 100 Carolina Dry Docks
• 200 Step Lunges (single count)
• 300 Flutter Kicks (4-count)

Part 2:
3 Rounds – AMRAP style (~15 mins)
(As Many Rounds As Possible – move at your pace for 5 minutes per round)

Round 1:
• 10 Merkins
• 15 Squats
• 20 Flutter Kicks (4-count)
• Broad Jump 40 yards and back
Round 2:
• 10 Incline Merkins (on curb or bench)
• 15 Lunges (each leg)
• 20 LBCs
• Skip ~20 yards, jog back
Round 3:
• 10 Carolina Dry Docks
• 15 Standing calf raises
• 20 American Hammers (4-count)
• Mosey ~10 yards, jog back

Rest 1 minute between rounds.

MARY:
No time
ANNOUNCEMENTS:
Tortoise and Hare
Busy Summer
COT:
Show to know

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Angry Assassin

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5 pax enjoyed buckets of pain around Kingsley, launching from the amphitheater for today’s version of Dawn patrol. Angry, being awake since 3:30, I tried to take it out on the guys just a little but it was child’s play for everyone except for the excessive burpees.

We did announcements that we have all read from the newsletter. We lifted prayers for aging parents who need attention, family members who are struggling with some stunning news, and friends/co-workers who are suffering. Importantly, we also prayed for our children.

-30-

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Squirrels and light poles

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WARMUP: count was 20 for the following SSH, hillbilly walkers, imperial walkers, Moroccan Nightclubs
THE THANG: Credit goes to <@U0246PJNM6V> for the <#C02PN2RAS4A> Q yesterday. A slight modification due to the soreness factor from yesterday. Run to light pole and do flying squirrel depending upon number of light pole we are at. The. Run back and do in increments of 10 these exercises:
Merkins 10
Mtn climbers 20
Monkey numbers 30
Squats 40
Calve raises 50
Moroccan Night clubs 60
LBCs 70
Overhead claps 80
Penguins 90

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Burpees at the Ballroom

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DISCLAIMER: Disclaimed, they were shocked.
WARMUP: Mosey
20 SSH IC
10 LSS IC
10 Windmills IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga

THE THANG: Burpees at the light poles
Run to first light pile, perform 1 burpee. Return to start and do first listed exercise.
Run to 2nd light pile, perform 2 burpees. Return to start and do second listed exercise. And so on…
Exercises:
10 Bomb Jax
20 Merkins
30 Wide Arm Merkins
40 Squats
50 LBCs
40 Lunges
30 American Hammers
20 Diamond Merkins
10 CDDs

MARY: Flutters, Freddie’s, Gas Pumpers, Box Cutters

ANNOUNCEMENTS: lots!

COT: stays in COT

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