Tag: oldbay

Bitcoin’s Board of Bpainful Burpees

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WARMUP:
5 Bootcampers and 3 Runners got better with bootcamp routine below.

Mosey around the parking lot to warm-o-rama that includes,
SSH
Windmills
Tunnel Touches/produce pickers
Hillbilly Walkers
Moroccan Nightclubs
Imperial Walkers

Mosey to the bigger parking lot, for,
Lunge Walk
Toy Soldiers
Butt Kickers
High Knees

THE THANG:
Then head to the Board of pain for 5, 10 and 15, at four lamp posts followed by incremental burpees,
Merkins
Shoulder Taps
CDD
Mountain Climbers

Low Slow Squats
Calf Raises
Lunges
Monkey Humpers

LBCs
Freddie Mercury
Box Cutter
Flutter

Scramble to get back to Shovel Flag for CoT.

ANNOUNCEMENTS: Read the Newsletter, Lunch in Uptown, Hanging with Stang

COT: Prayers for families and traveling PAX

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SlowBurn:Running to the Chinese Massage 😳

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WARMUP:
SSHs
Mosey to the Chinese Massage
Hillbilly Walkers, squats, Merkins
Mosey to funeral home
Lunge walk
Reverse lunge walk
Mosey to entrance to FHC
THE THANG:
Do exercise at entrance
Run to top of driveway
Do accumulating exercise 1st,2nd…so on

1 Merkins x10=10
2 Leg lifts x9=18
3 Sumo squats x8=24
4 CDDs x7=28
5 Burpees x6=30
6 Wide arm Merkins x5=30
7 Donkey Kicks x4=28
8 Squat jumps x3=24
9 Flutters x2=18
10 Plank punch x1=10

MARY:
Mosey to Chinese Massage
LBCs, Freddy’s, Rosalitas, HelloDollys
Mosey to COT
Some more Mary all the way to 0600

ANNOUNCEMENTS:
F3Dads, Saturday guest Q at The Yard, keep posting
COT:
Prayers and Praises
Lots of health concerns, cancer, surgeries
Also lots of travel and prayers for safety
Family and praise for F3 and people in our lives

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Old Kingsley Loops

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THE THANG:
Suggestion was for Pax to run counterclockwise around old Kingsley business park loop, with the upgrade option of running an increased-paced segment around the pond within.
82% runners (14)
18% ruckers (3)
100% started their day up 1-0

Thanks Anchorman for the opportunity to lead.

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Mixed CD of favorites

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WARMUP:
Ran to small part across from Little Caesars for a dynamic warmup.
Toy soldiers, high knees, some other stretch Sasquatch taught us.
SSH, Produce picker, merkins and broga

THE THANG:
Ran to Church of Nazareth on Harris for stair work. Cycle consist of up and down twice.
Regular
Each step each foot
Right leg only
Left leg only
Skip a step
Skip two steps
Bunny hop

Next ran to tan to small garden down by Springs building.
10 step ups each leg
10 derkins
10 dips
Repeat

10 dirty myrtles
10 Mike Tyson’s

10 dirty myrtles
5 Mike Tyson’s

Next moves down to wall by parking lot across from COT
Wall sit – 3 10 second counts
Jog to curb and back
Wall sit – 30 seconds
Jog to curb
LBCs -20 INC
Wall Sit – 30 seconds

Last stop to the hill across from COT
Quadzilla until time expires
Merkins at the top and Big Boy sit-ups

Funhouse was the only one to complete all 7 rounds before time expired.

MARY:
ANNOUNCEMENTS:
COT:

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Burn but not so Slow

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WARMUP: stretching, IW, Hillbilly Walkers, squats, merkins, MC
THE THANG: 11’s, 2 exercises at each end. One end, Merkins & Squats other end Monkey Humpers and Plank tucks. Once finished we did ab work until 6 was in. Then accelerator merkins up to 10. Regular merkin but 1 pump on bottom and then 2 and keep going to 10. This was new and a crowd favorite.

Mosey to parking lot for Dora 100 Derkins, 200 Dips, 300 Hello Dolly. Indian Run back to COT with a stop for a sprint back into COT.
MARY:
ANNOUNCEMENTS: convergence and Print Shop for Boss Hog
COT: prayers lifted for healing and parenting.

Thanks Weezer for the opportunity to lead.

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Choose Your Cluster

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WARMUP:
Pledge of Allegiance then Mosey to FMRX.

THE THANG:
4 cluster of cones set up in the parking lot. 3 cones in each cluster. One exercise (and count) on each cone. Pax, OYO, run the loop through downtown Fort Mill, choose a cluster of cones, do the exercise in the cluster, then rinse and repeat. The cones may or may not have been repurposed from yesterday’s workout at Ring of Fire.

MARY:
Some had just a few minutes for Freddies and Flutters.

Awesome work by all pax. Thanks, FunHouse, for the opportunity to lead!

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Ring of Fire at Ring of Fire

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WARMUP:
Mosey around parking lot.
Circle up for warmup COP:
– SSH
– Mountain Climbers
– Imperial Walkers
– Shoulder taps
– LBCs
THE THANG:
Mosey behind NaFo to pile of quarry rocks, each pack grab one.

Continue mosey to lit parking lot near bypass for ring of fire.
12 cones on the perimeter of a large circle, with an exercise and count on each cone.
Pax leave coupon in middle, run to cone and do exercise. Pax then run back to center of circle and do 3 man-maker burpees. Rinse and repeat, workin around all 12 cones.

Mosey back to return coupon, then back toward COT for Mary

MARY:
Few exercises, but I can only remember the last was American Hammer.

Thanks, Cousin Eddie, for opportunity to lead and share my testimony. It didn’t have a very high entertainment value, but I think the pax at least liked it as much as a 10-count break.

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Pendulum O’ Pain

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WARMUP: The Pledge of Allegiance.
THE THANG: Pendulum O’ Pain. Run to Jekyll’s town center (near the churches at bottom of hill). Run up to the Town Hall, Merkins until failure. Run down hill and back up to parking lot at the factory, 20 Squats. Rinse and repeat for 35 minutes. Mosey back to COT.
MARY:
ANNOUNCEMENTS:
COT: Prayers and Praises.

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Show Tune Tuesday

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WARMUP:
Mosey around parking lot. Stop for a few quick warm-up exercises:
– SSH
– Mountain Climbers
– Imperial Walkers

THE THANG:
Run to Rite-Aid
4-Corner Accumulator
Round 1- 1 burpee at each corner – run in between corners
Round 2 – 1 burpee, 2 Donkey Kicks at each corner
Round 3 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch
Round 4 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins (4 count)
Round 5 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks (4 count)
Round 6 – 1 Burpee, 2 Dokey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 7 – 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 8 – 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 9 – 4 merkins, 5 plank jacks, 6 box cutters
Round 10 – 5 plank jacks, 6 box cutters
Round 11 – 6 box cutters

Made it half way through round 11. Totals:

Burpees: 24
Donkey Kicks: 48
Run Stance Switch: 72
Merkins: 192
Plank Jacks: 240
Box Cutters: 72
Mileage: 2.1

Great work by all men! Thanks again, SlowJams!

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