Tag: oldbay

Leading The Old Men in Circles

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WARMUP: Everything in cadence to 10
Windmills, Cherry pickers, M Nightclubs, Imperial Walkers, HB Walkers
2 laps on the track around basketball courts, met around 4 square and did SSHs, calf stretching and groin stretching.
THE THANG:
10 Merkins
15 BBS
20 calf raises
25 Superman’s
30 CDD
35 LCB
Run lap around parking lot
Rinse, repeat

7:12
Baseball stretches
Leg across body
Knee to chest
Knee to ground
Groin stretch

7:15
Pain ends

MARY: Nada

ANNOUNCEMENTS: Convergence on Monday, July 4th at Honey Badger; GoRuck Star Course on Oct 8th in Charlotte.
COT: Prayers for kids turning 18 and living in the freest country in our realm!

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Wannabe board of pain and a hill

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WARMUP:
dynamic warm up in the Church of God lot
1/2 high knees, jog it out, 1/2 butt kickers back, jog it out
10x shoulder taps, imperial walker, flutter
karaoke 1/2 and turn the other way 1/2
back with a shuffle same deal
10x merkins, hillbilly walker, dying cockroach
toy soldier down, windmill walker back
10x Travolta, LS Squat, LBC
bear crawl down, burpee broad jumps back
10x donkey kick, monkey humper, weezy jefferson

THE THANG:
Accumulating exercises at the bottom of the big hill, 3 burpees at the top, accumulater similar to BOP, all 15x
calf raise, ski abs, merkins, squats, LBCs, Carolina DD, american Hammer, Mahktar N’Diayes, jump squats, mt climbers
MY TAKE:
FNG Breakfast Club passed me on the hill 4-5 times, he’s a beast
Couples crushed it
Good to see Chicken Hawk
5 PAX in that 18 years +/-1 present and are a bit faster than the respectables
Great AO, many option, show up next week for Cake Boss

Looks like we made it,
Barry Manilow

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Rock work and triple check

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Warm up:
15 SSH
10 Windmills
15 Hillbilly walkers
On your six
10 Freddy mercuries
10 crab cakes
10 Marakin night clubs

Rock work: (grab rocks and mosey to field or parking lot)
With each rep run halfway or full across the field
10 squats
10 squats, curls
10 squats, curls, overhead press
10 squats, curls, overhead press, tricep extension
Then take one exercise away each rep

Triple Check:
One person does wall sit
One person does fludders, lbc, merkins, squats
One person does suicides and back to cones
Rotate

Fort Mill care center needs volunteers for weekends of Fourth of July.
F3 Dads camp

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You should be dancing, yeah

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WARMUP:
Mosey to the running tracks
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Mosey on the Running track
Mosey to Second basketball court, lungewalk back
Mosey to Second basketball court, Toy Soldier walk back
Sprint to the second basketball court, lungewalk back.

Mosey to the parking lot to one of the four pain stations, mosey/brisk walk between them after completing listed exercises. Rinse and Repeat.

Pain station # 1:
25 Mountain Climbers
25 Plank Jacks
25 Squats

Pain station # 2:
25 Merkins
20 Lunges
25 SSH

Pain station # 3:
25 Calf raises
50 Skipping without rope
50 LBCs

Pain station # 4:
15 Freddie Mercury

MARY:
(PAX Choice)

Flutter Kicks
American Hammers
Freddie Mercury
Gas Pumpers
Carolina Dry Dock

ANNOUNCEMENTS
COT

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Tengo at The Ballroom

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It was a thick humid morning in The Fort, but eleven HIM decided to get out of the fart sack and take their daily dose of the red pill and accelerate. FNG Red Card posted so the disclaimer was thorough and so was the pain!
Warmup:
20 Side Strattle Hops
10 Windmills
10 Tappy Taps
10 Merkins
Down/Up Dogs 🐕
LBCs

Mosey/Toy Soliders/Kareoke over to the bridge of pain for a Tengo with Dora.
Partner 1: Run across the bridge to the locker room and back.
Partner 2: 100 Merkins, 200 Squats, 300 Flutters

Next lunge over to the bleachers for some bleacher work. I took a deep dive into the archives of the exicon for this next exercise called the Aiken Legs. Was it named after Clay Aiken or Aiken SC? That is the deep mystery of the exicon (from the exicons lips to God’s year).

Aiken Legs:
20 Squats
20 Step Ups
20 Clave Raises

Aiken Chest:
20 Merkins
20 Derkins
20 Incline Merkins

Aiken Abs:
20 V-Ups
20 Crunches
20 Lowe Back Raises

Moseyed back to COT for prayer ans praises.

– JWow

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PGA Championship at Slowburn

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WARMUP:
Moseyed over to the driving range where we performed a few exercises like SSH and the walker brothers. Then moved to the putter green where we did a few yoga moves to make sure we were limber so we could hit the long ball

THE THANG:
For those who are not golf fans, the PGA Championship is being played this weekend at Southern Hills Country Club in Tulsa OK. With that I decided to design a workout around golf. Using the scorecard for the tournament I used Par as the means of travel between tee to green and yds as reps. For instance, Par 4, 465 would mean we ran to the green, roughly 50 yds, then did 4 flying squirrels for the 100s and 65 American Hammers. The 100s was always Flying Squirrels. The other exercise changed each hole.

Par 3 and 5 you NUR between tee to green.

“Lightning”was seen so we had to stop after 17, but pax didn’t seem to mind to skip the last hole and head for COT
MARY: no time

ANNOUNCEMENTS: read newsletter

COT:prayers for Change Orders dad and family, prayers for Spark Plugs sister for successful surgery, prayers for Cable Guy’s family as they continue to mourn the loss of his son and grief they are working through.

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