Tag: Pusher

8 Churches in 4.25 miles

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St Paul’s Episcopal
5 burpees

Unity Pres
5 burpees
10 merkins

St John’s UMC
5 burpees
10 merkins
15 squats

First Baptist
5 burpees
10 merkins
15 squats
20 lunges

Church of God
5 burpees
10 merkins
15 squats
20 lunges
25 mountain climbers

Sisk Memorial Baptist
5 burpees
10 merkins
15 squats
20 lunges
25 mountain climbers
30 flutters

Nazarene
5 burpees
10 merkins
15 squats
20 lunges
25 mountain climbers
30 flutters
35 American hammers

Attempted to visit Community Pres, but turned back early and still arrived late. Hard work was still done

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Bringing Fire at ROF

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WARMUP:

Mosey to the ROTC building for Warmaroma
SSH x 30
MNC x 15
Mtn Climbers x 20
Peter Parker x 15
Windmills x 10
Smurfjacks x 10

Head over and grab a Cindy then mosey to football stadium

THE THANG:

5 Manmakers
10 Goblet Squats
15 Curls
20 Triceps
25 Flutters

All with Cindy

Indian Run a lap

Overhead Marches (from Youtbube) to concession stand and back

Rinse and Repeat adding 1 each time (YHC missed this the first time)

Mosey back to put Cindy up

Mary

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50

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WARMUP: mosey to the football stadium – exercises with burpees in between.

THE THANG: on the hill – 50’s
50 merkins buy in
Run to 3rd light – 10 squats
Return to bottom – 40 merkins
Run to 3rd light – 20 squats
Return to bottom – 30 merkins
Run to 3rd light – 30 squats
Return to bottom – 20 merkins
Run to 3rd light – 40 squats
Return to bottom – 10 merkins

Run to top of hill – mosey to Citi lot off campus

6’s and 13’s – 6 rounds of 6 burpees and 14 squats. Modified burpees to Diamond merkins after 3 rounds.

Return to campus benches at the gym for Bulgarian split squats and five burpees and continue to COT.

MARY: not enough time
ANNOUNCEMENTS: yes
COT: 5th core principle

Thanks for the call, Warning Track.

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Moderately Done @ Slowly Burnin

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WARMUP: Um – YES. SSH, Merk, Nightclubs, Squats, LBC, Mtn Climber.
THE THANG: Mosey, 7s (Merks, Bomb Jax), DORA ( Derkins, Dips, Squats), Ladder work w DK, DiaMerks, squats, BobHurl, BBs.
MARY: Yes – 4 mins with Pax taking turns leading the group.
ANNOUNCEMENTS: Yes. CSAUP, Fort Mill Care Center, Christmas Party, Fathers Day
COT: Solid discussion

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The Hills of Harris Street

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Brief warmup: 20 Merks, single ct; 40 SSH single ct
Mosey to Harris Street to hear The Thang: Big ole pendulum; run to the top of Harris and complete 25 Merks, single ct and 50 SSH single ct before returning to Nazareth for more of the same exercises. Rinse and Repeat.

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What a turnout

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Word for the day was “consistency”. Anyone can do it in bursts or for a short while but a consistent performance will take you further. When you are tired or disinterested, that consistency will help you to focus.
WARMUP: Seal Jacks, IW, Windmill, Mountain Climbers, MNC and, of course, SSHs
THE THANG: mosey to back of Lowe’s. Partner up for Dora: 100 Merks, 200 Gas Pumpers (just for Twister) & 300 Sumo Squats.
10 partner hand slap Merkins, 10 partner Derkins (real crowd pleaser) and 5 Partner Giddy-ups per side.
Mosey to Persis wall, pax jumps out to do 5 bombjacks then 3 flying Squirrels. Ended with Jack Webb and the Q was gassed.
MARY: 2 rounds
ANNOUNCEMENTS: Summer of CSAUPs, FM Care Center lawn care
COT: Prayers for Destiny’s Father in law and a friend of Assassin’s wife with a brain tumor.
What a glorious humid day to be amongst the Pax. Honored and humbled by the great turnout.

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School’s Out: Dawn Patrol Edition

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Nice showing at DP. A couple double downs, a couple big brains (SLT) and a couple late risers … all perfectly acceptable.

With that said, “I have to get the kids to school” is not valid for June and July, so get out and double down.

6 rucked, 3 ran. We had a 2.5 mile loop.

Down that way, right at the pharmacy, around to Hardees, take a left, all the way to the T, right, right at the next T, come up behind the post office, Forest, Academy and back.

If I lost you, Bandcamp can translate.

Looks like we made it,

Barry Manilow

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Leg Day at the Varsity

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WARMUP:

COP for the following:
– SSH x 30
– IW x 15
– Windmills x 10
– Mtn Climbers x 20

Too much chatter so we moseyed to the hill…
THE THANG:

Quadzilla
Run to the bottom
10 Jumping Lunges
Nur to the top
10 Bombjacks
3 x

Mosey to the playground and grab a partner

Partner 1 – Peoples Chair
Partner 2 – Take a lap
Alternate
Rinse and repeat 3x

Leg Tabata
30 seconds of squats
10 seconds of Al Gore
30 seconds of squat to calf raise
10 seconds of Al Gore
30 seconds of jump squats

Back to partner work
Partner 1 – Big Boys
Partner 2 – take a lap
Alternate and rinse and repeat 3x

Back to Tabata

Back to Partner work
Partner 1 – Monkey Humpers
Partner 2 – Take a lap
Alternate and rinse and repeat 3x

Back to Tabata

Back to the bottom of the hill
Nur to the top

COT
ANNOUNCEMENTS:
– (4) upcoming CSAUPs
COT:

Attended my niece’s 5th grade graduation where (3) students conducted the commencement address. A consistent theme from them aligned with the schools mission:
– Personal accountability
– Attitude
– Work Ethic
YHC was impressed at their ability to deliver the speech and the values for which they espoused. It aligns with our mission and opportunity. Dont make life too complex. Ask a 5th grader whats important. Be prepared for more knowledge and wisdom than you might expect!

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