Tag: Peach Stand

Slowest of Burns

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WARMUP: Mosey up and down a few parking lot lanes with a round of NUR and some exercises after each round.
THE THANG: Mosey to the curb on the side of Persis
10 Mike Tysons
20 Squats & 20 Squat Pulses
Over to the curb on the side of Lowe's & PAX line up on the curb. The man on each end of the line will bear crawl out 15yds, perform 3 Diamond Merkins and bear crawl back. The rest of the PAX will hold a plank. Perform this until all men complete 1 crawl round.
Run behind Lowes to the front of the garden center & circle up
20 Wheezie Jeffersons
20 Flutters
10 X's & O's
20 Freddy Mercury's
10 X's & O's
Back to the lot on the side of Persis
20 Standing Lunges each leg
10 Jump Squats
10 Mike Tysons
It was now 0543 and I ran out of material….AGAIN.
So we ad-libbed with more running, burpees, core work and merkins. It's up to the PAX to decide the effectiveness of both the Weinke and the ad-lib.

MARY: See Above
ANNOUNCEMENTS: Trash Pick Up, Excavation, Bethel
COT: 5th Core Principle

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3 exercises on repeat…for 4 miles

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WARMUP: Non existent
THE THANG: Super simple…running with push-ups, V-ups and American Hammers.
At every stop, the PAX would perform:
5 V-Ups, 10 Merkins, 15 American Hammers
Here's the route we took:
Up Massey and R/T Harris St.
Stop at Church of the Nazarene for the prescribed exercises (PE).
Continue down Harris St to the entrance of Harris St park for PE.
Head up Jackson St and stop at the intersection with Sidney Johnson St for PE.
Continue up Jackson St to the intersection with N. White St. for PE.
L/T onto Clebourne St into FMRX for PE.
Continue on Clebourne to the intersection with Springs in the public parking lot for PE.
Continue down Springs to the end for PE.
R/T Summersby St to Unity for PE.
Run up Unity to the intersection with Hill St for PE.
Run up to the Post Office parking lot for PE.
R/T Tom Hall back to the public parking lot for PE as time permits.
Back to COT.

MARY: See above.
ANNOUNCEMENTS: Lots.
COT: Like they do.

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Mike Tyson on Repeat

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WARMUP: yea, near the second worst dumpster in The Fort. We moved quickly toward the pediatric dentist office
THE THANG:
Mike Tyson in cadence 10
lunge walk down
Mike Tyson in cadence 10
lunge walk back

Did the same thing with mode of transport changes:
reverse lunge walk
bear crawl
crawl bear

Found the Sherwin Williams wall for some people's chairing

Headed back with some stops for:
Squats 10
Split Squats 20 (10 each leg)

MARY: yea, for about 7 minutes….
ANNOUNCEMENTS: Stuff the Bus went well!
COT: Was held.

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3 corners Board of Pain

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WARMUP: SSH, mountain climbers, peter parker, parker peter, wind mills, Cherry pickers. Mosey 100 yards, stop. LBCs, AHs, mosey to board of pain.
THE THANG: board of pain

  • 20 Merkins
  • 20 Squats
  • 20 LBCs
  • 20 CDD
  • 20 Longes
  • 20 AHs
  • 20 Shoulder Taps
  • 20 calf raises
  • 20 BBSups

Repeat each exercise at all 3 indicated corners. Mode of transportation:

  • Bernie Sanders = run backward

MARY:
ANNOUNCEMENTS:
COT:

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Backblast for the Slackers

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WARMUP: meet and greet
THE THANG: run through the bubble
MARY: was a fine girl
ANNOUNCEMENTS: Rob says USC is different than Southern California
COT: pray more worry less

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Tabata Workout – Slowburn

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WARMUP:

  • 20 SSH
  • 10 Imperial Walkers each leg
  • 10 Hilbilly Walkers
  • 10 Windmill
  • 10 Cherry Pickers
  • 10 Arm Circles Forward + 10 Back
  • 10 Peter Parker’s each side
  • stretches from plank position: down dog, honeymooner, arm high.

THE THANG:

4 corners Tabata
4 stations — 60 seconds work / 15 seconds rotate × 3 rounds
Station 1 — LEGS

  • 12 Air Squats
  • 12 Reverse Lunges each leg
  • 12 Calf Raises

Station 2 — PUSH

  • 10 Merkins
  • 10 Diamond Merkins
  • 10 Plank Shoulder Taps each side

Station 3 — CARDIO / SHOULDERS

  • 10 Seal Jacks
  • 10 Mountain Climbers each side
  • 10 Plank Jacks

Station 4 — CORE / POSTERIOR CHAIN

  • 10 Big Boys
  • 10 Flutter Kicks
  • 10 Superman Raises


12-Minute EMOM
Minute 1
20 Air Squats
Minute 2
10 Merkins + 10 Shoulder Taps
Minute 3
10 Walking Lunges each leg
Minute 4
15 LBCs + 10 Superman Raises
Repeat 3 times.

Ending
3 rounds
20 sec Bear Crawl
20 sec Rest
20 x Seal Jacks
20 sec Rest

MARY: none
ANNOUNCEMENTS: Bethel Men’s Shelter 8/3, need signups
COT:

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Running

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WARMUP:
THE THANG: running, starting at Blue Smokehouse down North Dobys, Left on Fairway, Left on Banks, Left on Wolfpack trail, Right on Fort Mill Parkway (4.8 miles) back to COT

MARY:
ANNOUNCEMENTS: 5:30 tonight Print Shop
COT: prayers and praise

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What are you smiling about?

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Omitted! @U5PLMTS9L & @U0277A4AZC3 where speaking of bowel movements & health stats
WARMUP:
Cherry 🍒 Pickers
Moroccan Night Club
Hillbilly Walkers
Imperial Walkers
THE THANG:
4 Corners with 4 Movements Each
Instructions;
Do predetermined # of reps then move to the next station via Yoghing! 2 Rounds then moved to NUR as for of transportation then return to jogging.
Corner 1 — Abs/Core

  • 20 Flutter Kicks
  • 20 LBCs
  • 15 Hip Raises
  • 20 American Hammers

Corner 2 — Legs

  • 15 Step-Ups each leg
  • 20 Squats
  • 20 Calf Raises
  • 15 Glute Bridges

Corner 3 — Arms/Upper Body

  • 15 Merkins
  • 20 Shoulder Taps
  • 10 glute bridges
  • 20 Seal Claps

Corner 4 — Cardio

  • 25 Side Straddle Hops
  • 20 Hillbilly
  • 20 imperial
  • 10 lunges

MARY:
Hello Dollys, Gas ⛽ Pumpers, etc, etc
ANNOUNCEMENTS:
La Grama, bethel men’s shelter, stuff the bus, read the new and improved newsletter
COT:
Always Stays in COT.

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