Tag: Poppins

Bald WOD

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WARMUP:
SSH, Windmill, IW, Honeymooner, Downward Dog
THE THANG:
Round 1: 20 reps of Merkins, LBC’s, Squats – Run Lap
20 reps of Dips, BBS, Monkey Humpers – Run lap
20 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
Round 2: 30 reps of Merkins, LBC’s, Squats – Run Lap
30 reps of Dips, BBS, Monkey Humpers – Run lap
30 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
Round 3: 40 reps of Merkins, LBC’s, Squats – Run Lap
40 reps of Dips, BBS, Monkey Humpers – Run lap
40 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
MARY: No
ANNOUNCEMENTS: Yes, RYN
COT: Yes

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Autobahn Virgin Q

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WARMUP:
15 Wind mill
15 Hill Billy walkers
15 cherry pickers
20 Squats
20 Merkins
THE THANG
Mosey to the back of Harris Teeter (HT)
• “Cocaine Bear Crawl” (in groups of 3):
1 round of bear crawl per person
Meanwhile, waiting PAX perform:
• Side Straddle Hops and
• Sumo Squats
Mosey to the Spring of Arbors Apartments
• Pendulum Drill:
• Start with 7 burpees and 1 squat
• Then 6 burpees, 2 squats
• Continue until 1 burpee and 7 squats
Mosey to the church
• Partner Workout:
• Goal: 100 combined step-ups
• Partner A performs step-ups
• Partner B runs a lap
• Switch until the team completes 100 total step-ups

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Beautiful morning for Burpacides and 4 Corners

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WARMUP: SSH / Windmills / Moroccan Night Clubs / Low Slow Squats / Cherry Pickers / Merkins
THE THANG: Mosey around the shops and avoid delivery trucks. Had to the lot behind the theater and start burpacides. The burpacides were ascending and descending on 8 parking lines with a burpee at each from 1 to 8 and back to 1. Then a nice long mosey about 40 yards to start 4 corners.
Corner 1: 20 V-Sits then bear crawl to
Corner 2: 20 Freddy Mercury’s on a 4 count then lunge to
Corner 3: 20 Pickle Pounders then crab walk to
Corner 4: 20 Plank Jacks then lunge back to corner 1.
Indian run back to the start.
MARY: 8 rounds of Capitan Thors 1 BBS and 4 American Hammers. PAX saved by the bell.
ANNOUNCEMENTS:
COT:

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Secret Service Social Security

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WARMUP: ImpWalkers, ChPickers, SSH, Windmills, Bro(Y)oga

THE THANG:
1. Modified Secret Service Snatch Test.
1. Bell weight/ Required Reps / Time limit
1. 50 / 200 / 10:00
2. 45/ 222 / 11:06
3. 40 / 250 / 12:30
4. 35 / 286 / 14:18
5. 30 / 333 / 16: 39
1. If done early… Repeat warmup exercise of choice until all are done
1. Dora: 150 Merkins & 2-Bell Farmers Carry
1. More was planned, but was cut short due to time

Actual SSST: https://movemoresitless.wordpress.com/tag/secret-service-snatch-test/

MARY: 100 LBC, mixed Bro(Y)oga
ANNOUNCEMENTS: Blood Drive, Bethel, etc…
COT: Held / Aye

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The Greyhounds could not be slowed with extra reps

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23 at <#C02PN3FTFJP> this morning. The plan, 1/2 mile loops with 4 pain stations.

Pain Station 1 – 5 burpee bomb jacks, each lap first 15 pax added 2 reps (leaders did 15 reps on their final lap)

Pain Station 2 – 5 plank jacks on elbows and 5 Freddies (2 sets)

Pain Station 3 – Parking lot merkins, +1 merkin at each parking slot line, bear crawl to next line( 15 total)

Pant Station 4 – Squats and lunges (10 reps each)

Back to station 1

Total mileage was around 3.5.

Great work everyone!

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2025 PGA Championship – Quail Hollow

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WARMUP: Pledge of Allegiance
THE THANG:
Inspired by the 2025 PGA Championship at Quail Hollow this will be a loop with 18 stops. The distance between the stops are based on the length of the holes (slightly modified down to get us 3 miles instead of the actual length of 4.3). The stops were marked with cones.
•Red = Par 4 = 4 Burpees
•Yellow = Par 3 = 20 Big Boys
•Green = Par 5 = 20 American Hammers
•Green Mile = Written on cardboard signs

We stuck together for the first 8 holes (1.25 miles) and then I turned the fast guys loose to run the remainder of the course (1.75 miles).

I didn’t hear it all, but I did hear some great mumble chatter:
– “Where’s the cart girl?” – Cyclopes
– “What’s the distance from the senior tees?” – Barry Manilow
– “There’s no such thing as a par 6, right?” – Dark Helmet

Thank you Nasa for the call.

COT:
Thank you Slapshot for your dedication and efforts as the 1st F Q!

Congratulations Bonsai and Time Machine on taking on the 1st F Q roles and to Cyclopes on assuming the LDP role. Really looking forward to seeing what you bring!

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Block Party Beatdown

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WARMUP: SSH, windmill, cherry pickers, navy seal burpees (10 count movement)
THE THANG:
Mosey to Walter Elisha
Run to each park bunch and do 5 Navy Seal Burpees. Wait for the 6 to finish then run to next bench together.

Once we reached the grassy hill, we ascended the hill with various MOTs:
Run
Nur
Bear Crawl
Crawl Bear
Burpee broad jump
At top of hill, accumulate as many squats as you can until the 6 reaches top of hill. Careful descent down the hill.

Continue our mosey down the path to remaining park benches.

Mosey back to Massey hill – lunge to top parking lot where we did merkins, calf raises, and proved to ourselves we got better at navy seal burpees.

MARY: yes and we shared the areas of our lives we need help in
ANNOUNCEMENTS: yes
COT: had to be there

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Soggy Bottoms and Sucky Hills

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WARMUP: disclaimer, Mission and 5 core values (in order) 30 SSH
THE THANG:
Mosey to top of hill at Dave Gibson,

Issue plan for workout- not well received

Hill repeats .25 down and .25 back- exercises at top of hill (moved to bank for safety and to allow extra loops for thoroughbreds)

Three rounds then two rounds

First “circuit”

20 wide arm merkins
20 hammers
20 bombjacks

2nd round was 15, then 10

No exercises at bottom of hill- once back to the top wait for the six, first we did SSH then audibled to loops around bank)

Second circuit-

20 diamond merkins
20 V ups
20 burpees

Dropped to 5 for second set for time

Ran back to COT- then we went to pick up the 6
MARY: flutters
ANNOUNCEMENTS: SLT shovel flag handoff this Thursday at Minnow Pond
Tortoise & Hare 6/7
Read your newsletter
COT: yep!

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Bear Crawl Kettlebell Dora

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Friday, May 9th, 2025. The Hive. Fort Mill High School. 5:15am-6am

Musical Soundtrack: See Amazon Playlist: “February 2025 edited for The Hive”

Warmup
– Bear Crawl
– Goblet Squats
– Heels to Heaven with Kettlebell
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– American Hammer with Kettlebell
– Plank (remain in plank, then put right arm then left arm in air)

DORA #1 Bear crawl transit.
– 100 Clean on Curb
– 200 Back Rows from curb (alternate sides after every 10)
– 300 Swings

Partner walk up and down the hill. Alternate between the following with your partner:
– 10 step lunge walk (5 on each side.)
– Farmer’s Carry of both kettlebells.

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But what about the blocks?

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WARMUP:

4 minute warning and then a 2 minute warning

Started with mission of F3

Plant, Grow and Serve small workout groups for men for the invigoration of make community leadership

DISCLAIMER

Warmup

SSH/WINDMILLS/MERKINS

THE THANG:

Mosey to pull up bars

Went over 5 core principles

3s
(or 4s as I was informed)

Pull ups
Kraken burpees at bottom of hill

10 min

Webb

Chin ups x 1
Mike Tyson’s x 4

4 rounds increasing every round

10 min

Take cindies to benches

Overhead carry

Tabata

Derkins
Blockee step ups each leg
SSH
Irkins
BSS- Bulgarian split squats
Each leg
Derkins again

10 min

Leave blocks

Indian run around parking lot
Ending at ROTC
Lazy Dora

Wall sits while 1/2 the group runs to retrieve 1/2 the blocks
On wall Cindy stays in motion (in hindsight I could’ve split the groups more effectively to leave them closer together to pass block more easily)

10 min

Bear crawl back to COT
MARY:

Bandcamp took the newer pax through MARY counting exercises
ANNOUNCEMENTS:
Trash pickup, Tortoise & Hare, Murph

COT: yes

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