Tag: oldbay

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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Dora the explora?

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WARMUP: Moroccan night clubs, cherry pickers, windmills
THE THANG: Dora with 200 reps at one end and coupon work at the other. Partner workout.
MARY:
ANNOUNCEMENTS: Convergence on 6/10
COT: Be accountable and prayer

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Wegmans Q

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Wegmans sent us out to run to Brayden and back. 2 ruckers stayed a bit closer.

See video for the critique of Repeat’s cooking.

Prayers for Bass-O’s dad with kidney stones and Slash’s grandmother-in-law.

Praises for a beautiful day and that young Fox we saw as God shows off His creation.

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OG, Old School Smoker at WEP

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WARMUP:
Run around WEP path with stops for warm-up exercises:
SSH
Windmills
Mountain Climbers
Hillbilly Walkers
Peter Parkers
Freddy Mercurys

THE THANG:
OldBay on Q:
Ladder on far-side hill
– Imperial Walkers (1 at bottom) : Burpees (7 at top)

Run down to amphitheater stage
Partner Up for Dora – One partner run from amphitheater up path, then back and climb front of stage.
– 100 Merkins
– 200 LBCs
– 300 Squats

Handoff to ChickenHawk for 2nd half
Mosey to wall on far side of Springs building and partner.
– one partner does chin-ups on wall while other runs. Flapjack until 50 chin-ups done between partners.
– repeat with balls-to-the-wall (up, down, merkin)

Mosey to another wall. Pass coupon while pax take turns doing bear crawls.

Mosey back to COT for a bit of Mary.

MARY:
Pax choice:
– American hammers
– Rosaledas
– Flutters (100, called by Walker)
– may have been more exercise, but I blacked out during the Flutters.

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Golfin at the Pond

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The Q “came in hot” to the AO and thanks to Backdraft the Pledge of Allegiance was completed.

THE THANG: Run to FMGC.

At each green:
5 Burpees
10 Merkins
15 Squats
20 Mtn Climbers

Back to COT

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