WARMUP: Lap with exercises
THE THANG: AMRAP 4 Autism – no partners. Show to know on April 22 at Alcatraz
MARY: Nope
ANNOUNCEMENTS: Some
COT: Around the horn. All men have STUFF – good to know we’re not alone in it and can unload our burdens in the gloom.
WARMUP: A few SSH then we just jumped into it.
THE THANG: Two lines facing each other in the plank position. 4 plank jacks, 4 mountain climbers, 4 shoulder taps, 4 Supermans. 4 plank walks to the side then repeat with 8 reps for each exercise. 4 plank walks and 16 reps each. 4 more plank walks and 32 reps each. The fun really began at 16.
After this we did some partner leap frogs with partner 1 lunge walking to the first of eight cones. Partner 2 does 10 merkins then jogs to the first cone. Flip flop (or leap frog) until reaching the last cone. Rinse and repeat back to the first cone but swap out lunge walks for bear crawls.
Mosey to Jersey Mikes for a #7 Turkey and provolone with honey mustard Dora. All totaled, that sandwich is ~540 calories. With partners we did 540 reps of 7 exercises. One partner did a lap around Jersey Mikes and Walgreens while the other did the reps. Switch when partner returns from the run. Reps were: 100 squats, 100 LBCs, 100 plank jacks, 100 CDD, 100 curb dips. We closed it out with each partner doing 20 American Hammers and 20 burpees.
Mosey back to the cones for one more partner leap frog. Due to pax demand, merkins were swapped out for squats.
Mosey to COT
MARY: she wasn’t present but her shoulders would have felt great after the workout.
ANNOUNCEMENTS: Jaeger, newsletter
COT: Health and marriages
WARMUP: mosey to covered picnic area at grace. IC 10 windmill, 20 Moroccan Nightclub, 15 hillbilly walkers, 15 lss, 15 mtn climbers, 10 count plank, hands to the sky, Honeymooner, down dog
THE THANG: Jaeger friendly, full upper body Tabata – 8 cycles, 6x sets ea. 25 secs on, 10 secs rest/1 min recovery(Rotating ab-lab)
1. cdd
2. Wide arm merkins, incline/decline merkins
3. Dips
4. Overhead claps
5. Superman’s
6. Merkins to side plank
7. SSH
8. Shoulder taps
MARY: no time
ANNOUNCEMENTS: Jaegar
COT: prayers for safe travels for family. Prayers for grassy’s wife for surgery
Nine men covered more than three miles with an early morning trip to Wally World. Here’s what we did:
The Thang
21s – In unison PAX does cadence count Side Straddle Hops, counting aloud 1-5. Reps 6-21 are all mental and everyone must stop together at 21. Five Penalty Burpees for missing the cut off.
Run 1 Mile to Wal Mart
7 of Diamonds – Four corners with exercise reps increasing by seven at each corner (7, 14, 21, 28)
70 Merkins
70 Flutters
70 Squats
70 Bombjacks
70 American Hammers
Mosey back to AO – stopping periodically for 21 Carolina Drydocks and 21 Knee Tar Jais.
NMM
There’s an old Italian saying, “after the game, the king and the pawn go into the same box.” When our days are done, it doesn’t matter how much money we made or how fine our possessions were. We should use our time to get right, live right, and lead right so we can leave right. Stay humble, be kind, and love always. That’s the legacy that lasts beyond when we close the box on the game.
Aye!
WARMUP: Into and Disclaimer. Started mosey to the back lot and it was ripe this morning! Did a warm up at the back of the parking lot near the apartments.
MNC, Hillbilly Walkers, Produce pickers, Windmills, Plank, down and up dog.
THE THANG: Mosey to the hill to begin Tge Pendulum Work. Run up to the neighborhood and do 1 rep Wide Arm Merkin. Then back down the hil and up to tge Fire Station for 1 rep Plank Jack. Back down the hill and repeat to complete 7 rounds. End back down by the foundation for 7 Burpees OYO.
Mosey yo the apartments to the middle for 15 Monkey Humpers and continued up to the round about. Bear Crawl the curb stopping in middle for 5 Diamond merkins then finish the crawl. More of a side to side hand shuffle.
Finally, Mosey back to COT for some Ab work.
MARY:
ANNOUNCEMENTS: Jagger and Rooster coming up. Bethel Shelter and blood drive.
COT: Prayers for a neighbors son and praise for a family helping out. Praise and pray for travel mercies for BW and prayers for Grassy’s M.
WARMUP:
Yes, we did that. Solid mosey for a while. Plank/yoga for the 6. Then the “Cha Ching” warmup, 5 minutes with 35 SSH and 8 burpees each minute. Followed by, IW, HW, Squats
THE THANG 1:
mosey to picnic tables
11 merkins, 10 diamond merkins, 9 merkins, 8 diamond merkins, 7 merkins, 6 diamond merkins, 5 merkins (then YHC had to tap out….if you can’t do it, don’t Q it. Attempting the remaining 10 merkins could have resulted in a face plant)
Bulgarian Split Squats 10
Low Slow Squats 10
Bulgarian Split Squats 10
Jump Squats 10
Bulgarian Split Squats 10
Alternating Lunges 10 (each leg)
Pistol Squats (just 2)
THE THANG 2:
Bearpees:
Jack Webb w/ 4 count bear crawl and 1 burpee, 8/2, etc.
When we got to 7 burpees we did them in cadence.
When we got to 10 burpees we modified to an 8-count burpee with a plank jack before the merkin.
MARY:
Flutters in cadence to 35
QL stretch
Seated forward bend
Pigeon Lunge
Wide angle forward bend
ANNOUNCEMENTS: the Jaeger is coming 3/11
All told we only covered a mile in distance today. YHC hopes the PAX still got their money’s worth of out this free workout, open to all men, held outdoors, peer led with no assumption of expertise, that ended in a COT.
COT:
Shot for the Prayer of St. Francis, but didn’t quite have the thing memorized. Memorize is my word of the year, I’m working on it.
Lord, make me an instrument of Your peace;
Where there is hatred, let me sow love;
Where there is injury, pardon;
Where there is doubt, faith;
Where there is despair, hope;
Where there is darkness, light;
And where there is sadness, joy.
O Divine Master,
Grant that I may not so much seek
To be consoled as to console;
To be understood, as to understand;
To be loved, as to love;
For it is in giving that we receive,
It is in pardoning that we are pardoned,
And it is in dying that we are born to Eternal Life.
Amen.
An honor to lead such a solid crew.
2 rounds (3 laps each round) of 4 corners around the soccer field (~1/3 mile)
1st Rd: 20yd Bear Crawl, Squats, Merkins, Flutters
2nd Rd: 20yd Burpee Broad Jumps, Bob Hurleys, Carolina Dry Dox, American Hammers
2+ miles, some exercises, and fun had by all.
It was a little rainy but a lot windy for the Stockade debut of the Wheel of Gloom.
For those unfamiliar the wheel of gloom is each Pax taking turns spinning the Wheel. Each spot on the wheel denotes a workout with reps. Each rep is one point for the spinner… but all Pax do the exercises.
Exercises included burpees, Merkins, jump squats, LBCs, Freddy Mercury’s, Big Boys, among others.
The lighting round was a wheel of fortune type routine with correct letters earning points and wrong guesses resulting in LBCS.
Masterpiece solved the puzzle and racked up some big points.
Final round was a 1:00 minute Diamond Merkin Off between Masterpiece and Grassy Knoll.
Grassy won the final round and was given the chance to take a 4-pack of delicious White Claw OR choose what was in the box. Thankfully he chose the box and got a nice variety pack courtesy of Slapshots beer fridge. Masterpiece ended up with the Whiteclaw.
The point today was a decent workout with great fellowship. Thankful for those who showed. It was a fun time!
Until next time!
WARMUP:
We stretched a bit, some windmills, light jogging, tappy-taps, some SSH, you get the idea…
THE THANG:
Sandbags required. YHC had and recommended a 60lb, but no one was weighing anything…
– First it was a long, bagless loop around the parking lot/car loop with some stops to do things like Merkins, squats, and the like.
– Then we grabbed our sandbags and partnered up for a little catch me if you can from the flag to the top of Hubert Graham — 5 burpees while your partner farmer carried your bags, catch and switch
– At every manhole cover on the way down the hill (for 7 covers), do 5 manmakers
– On the way back up the hill, do 20 flutters (2-count) with press at each manhole cover
– Next round, 3 curls on the way down and up
– REPEAT as time allows… time didn’t allow…
– Back to flag for cool-down and Mary
MARY: No Chicks Allowed.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle
Nice cool morning here in the greater Tega Cay area. As we were waiting in the parking lot YHC was hoping for at least 1 more pax to show up for what I had planned. Thankfully PETA pulled in at 5:14 and we were ready to go!
Warmup:
25 Merkins IC ( I’m a little disappointed in myself when I struggled with my last rep. I will do better next time)
25 Flutters IC
10 Merkins IC
10 Flutters IC
5 Merkins IC
5 Flutters IC
Mosey to the Tree within the Traffic Circle
Counted off the pax into team 1 and team 2. Facing opposite ways we did a competitive “challenge run” running around the large traffic circle in front of the school. This run required the 6 to do 2 burpees before running to the front. To win each team had to complete 4 laps. Winners got to do 10 Burpees and losers had to do 20. Pax pushed and it was a VERY close race as a result we both won and did 10 burpees.
Mosey to the front of the school.
We began the 2nd portion of the workout doing a Tabata style sequence 45 seconds of work 15 seconds of rest.
2 Rounds of :
HR Merkins
Squats
Diamond Merkins
BBS
After the second round we did a recovery lap and got into the mental battle known as “last man planking” In short we circled up and held plank as long as we could until no one could plank anymore. I would periodically call merkins to “thin the herd”. After calling 5 merkins IC everyone held fast. After calling 6 merkins IC we had 4-5 drop. After calling 7 Merkins IC we had everyone else drop except for YHC and Maximas. With that Maximas was declared the winner and we moved on to COT with just about 7 minutes to go.
With a little under 7 minutes to go of course I called a Burpee EMOM. Started with a round of 10, moved to 11, moved to 12, back down to 11, down to 10, and then one last round of 10. With only 30 seconds left we did a light stretch and 1 more HR merkin for good measure.
Great work by all the men who showed especially Flounder as he sets a great example for all the other PAX.
The Theme today was “the Battle”. Not only the battle we face with competition, or each other but mostly the battle we have with ourselves. How much can you push yourself and how far are you willing to go? Chances are you can go at least “one more rep” you just need to believe you can and people to help push you further.
Thanks for the opportunity! Until Next Time!