Tag: oldbay

Hominy’s First Q at The Fort

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Warmup. Call in cadence. (On Stage)
– Side Straddle Hop
– Calf Raises
– Imperial Walker
– Moroccan Night Clubs
– Low Slow Squat

Tour the Park. OYO. Do a lap on the circle. Stop at every swinging bench (9 of them) to do the following exercises:
– 10 Merkins
– 15 LBC

Stage Work: Dora. One partner does a lap around the outside of the stage while the other completes exercises on stage.
– 150 Stage Dips
– 200 LBC
– 250 Squat

Playground work: Stations. Complete one station. Run around the Christmas tree and back. Then complete another station.
1. Swing for 20 cycles on one of the regular swings (4 swings for this)
2. Merkins with legs on swing. (1 of the swings) 15 reps
3. Swing for 20 cycles on one of the regular swings (4 swings for this)
4. Merkins with hands on swing. (1 of the swings) 15 reps
5. Calf raises on the side wall (20 reps)
6. Bench incline merkins 15 reps
7. Rock climb/Over the bridge/Down the Stairs 10 reps. (This was scratched and changed to choose your own adventure. The equipment was too slippery with the frost.)
8. Bench dips 20 reps
9. Spin the merry-go-round 10 revolutions.
10. Bench decline merkins 15 reps
11. Swing for 20 cycles on one of the regular swings (4 swings for this)
12. Bench incline merkins 15 reps
13. Swing for 20 cycles on one of the regular swings (4 swings for this)
14. 20 climb and reach beside the spider web
15. (if necessary) 15 merkins
16. (if necessary) 15 Big Boys
17. (if necessary) 20 Side Straddle Hops
18. (if necessary) 20 LBC
19. (if necessary) 15 Squats
20. (if necessary) 15 Imperial Walkers

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Stole from Dojo

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It was raining, so we ran straight for the Lowe’s Contractor covering.

WARMUP:
Standard fare of SSH, IW, Hillbilly Walkers, Butt Kickers, High Knees, etc, then loop around Lowe’s

THE THANG:
This was stolen from Dojo just the day before (done at DawnPatrol). Kind of a modified ring of fire.

Set up 6 cones near edges of the covering with a single cone in the center. On each perimeter cone was an exercise and count. Pax had to run to a cone, do the exercise and count, then bear crawl back to the center cone and do Burpees. The number of Burpees was based on how many stations they had been to (starting with 1, working up to 6 when all cones were visited).

Once all done with all cones, we ran another lap around Lowe’s

Rinse and repeat, but with 2nd set of cones (under he first set).

Just a few minutes left for Rugby Sprints, then return to COT.

Thanks to PeachStand for the chance to lead.

MARY:
ANNOUNCEMENTS:
COT:

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The Winter of Wegs’ discontemt

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WARMUP: Too cold
THE THANG: in the words of Rev. Al Green, “Take Me To The River”runners ran to the River & back. Ruckers did they own thang
MARY: nope
ANNOUNCEMENTS: The Usual
COT: prayers & praises

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Brick by brick/Post by post

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WARMUP: Did some moseying around with SSH, Hillbillies, and Squats
THE THANG: A Dip/Derkin 11 at the Ampitheater/ mosey to the Stairs in Textile Way / pax planked and elbow planked while one at a time went up/down.
Mosey to Sunbelt lot.
Quick DORA like run with merkins/lbc’s/squats.
Mosey to Main Event – Starfish type workout with 7 solid stations. Burpees/Merkins/Big Boys/LBC’s/Mak Tar Jyes/Dry Docks/Jump Squats. All stations had high rep counts for max suffering.
Mosey to a station, near crawl back, do 1 burpee on first round, 2 burpees on second, etc…
All pax gave max effort to complete, but fell a little short on time. Moseyed back to COT.
MARY: Not her day.
ANNOUNCEMENTS: Christmas Party! Get there!
COT: All shared. Live your best life!

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How to use a stopwatch

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Yes, it was raining at the ballroom. However, the most noticeable item was trying to figure out how to use the stopwatch on my iPhone. Through multiple failed attempts old Bass suggested that I ask Siri to do a timer for us which pretty much worked flawlessly.

We took a quick mosey to the only dry spot we could find down by the football field. Then moved into our series of Amrap exercises with a minute timer for each set. They started out as follows, wide arm merkins, regular Americans, mountain, climbers and shoulder taps all 10 reps each. The next set was leg exercises which included squats, sumo squats, calf raises, and monkey Humpers the next set included LBC‘s Weezy, Jefferson‘s American hammers and flutters. The final set side straddle hops jump squats overhead collapse, and Moroccan nightclubs did a few exercises in between, but mostly stayed with these four different sets. We stayed mostly dry until we had to head back to COT in it downpour on us we finished up with some abs and it’s about it.

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Family and service

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WARMUP: mosey around the parking lot, Carioke, toy solders and butt kickers. Windmills, Moroccan Night Clubs and merkins
THE THANG: Mosey to student parking lot. Sprints at 50% then 75%. Rinse and repeat for a total of 6 complete sprints. Mosey to the wall and do 10 muscle ups. Mosey to front of school. 15 dips and 20 back step lunches for total of 3 rounds. Mosey to side of school. At every brick pillar alternate between squats and merkins. Mode of transport is mosey but Band Camp insisted on Bear Crawling. Mosey to bus entrance. Break to hear the story of Naval ROTC instructor, Shawn Studley, and his wife Laura. She passed away at 1:18 pm on the afternoon of this day (11/19). Mosey to the hill outside the cafeteria. 10 back step lunges at the bottom, NUR up the hill and do 10 squats. Repeat for a total of 3 times. Mosey up the hill to COT. At every light pole, stop for a 10 count exercise for the abs. At COT do my hip thingy.
MARY:
ANNOUNCEMENTS:
COT: Pray for Shawn Studley and his family

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Shared Pain leads to Trust

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YHC wanted to get off campus a bit this AM at Golden Corral and also wanted to introduce Parking Lot Coffee (PLC) to the Pax. Since I have a one cup Keurig, I offered to buy coffee for all who attend.

WARMUP:
Mosey around HT, no bad smells this AM

COP
IW x 15
Mtn x 15
Merkins x 10
Cherry Pickers x 15
SSH x 30

THE THANG:

Mosey down 460 towards Tega Cay stopping at a parking lot for a Lazy Dora

50 burpees/partner holds Al Gore
100 Merkins/partner holds plank
150 Big Boys/partner holds 6 inches

Discussed the key elements of Q3.3 Trust including:

No man can be indefinitely virtuous as a singleton
Dilemma in finding someone you can rely on
Get Right and Live Right serve as criteria for identifying another who can be relied upon
Shared pain leads to trust
CSAUP serves as a great opportunity for shared pain

Mosey back towards HT, stopping for some leg work on a hill

7s
Lunges at bottom
Nur to top
Squats at top
Run to bottom

Mosey back for COP revivisited

Mosey back to COT for LBCs

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Finding meaning in the mundane

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WARMUP: 5 burpees and 5 exercise moves
THE THANG:
Jacobs ladder with bomb jack’s and inch worm merkins
Native American run
4 corners increasing reps 3 rounds
5, 10, 15
9 different exercise moves
MARY:
Dips Dirkens, step ups
Mosey to COT
ANNOUNCEMENTS:
Thanksgiving convergence

COT:
Prayers and Praises

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Fall leaves, colorful sunrise, and a tunnel of love

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WARMUP:
Ran toward downtown, stopping here and there for typical warm-up exercises (SSH, Imperial Walkers, Seal Jacks, Windmills, Hillbilly Walkers, Peter Parkers, Parker Peters).

THE THANG:
At a short wall near the old Springs building, we did 15x, 10x, 5x of each of the following:
box jumps
step ups
dips

Moseyed to steps near across from downtown (behind mill stone) and partnered up.
– Everyone bear crawl up the steps, run down the grassy hill
– Partner wheelbarrow up the steps, run down the grassy hill
– Flapjack wheelbarrow
– Everyone on a step for a series of calf raises

Mosey to bottom of Massey. Run up mass to upper lot.

Partner “Catch me if you can”
– merkins and butt kickers
– Buprees and high keens
– Karaoke and mountain climbers

Line up for railroad tracks (to rounds)
End with Tunnel of Love

Mosey back to COT.

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