Tag: Pusher

There are no Hills in Fort Mill

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Pre-Warmup: A fraction of the disclaimer and the full Pledge
WARMUP: Nice mosey to MYERS STREET via 160, Sidney Johnson St and Jackson St.
THE THANG: The Ladder: 3 Burpees at the bottom of the hill, run up the hill to Sharonview and perform 10 no cheat merkins, 10 bomb jacks and return to the bottom for 3 more burpees. Mumblechatter started to slow here.. Next is 10/10 at Sharonview, proceed to McKenzie St for an additional 10 no cheat merkins, and 10 bombjacks and return to the bottom of the hill for 3 burpees. The last rep of the ladder was 10/10 at Sharonview, 10/10 at McKenzie and then 10/10 at Ardrey St. Return to the bottom of the hill and rinse and repeat until it was time to head back. Most Pax got in a little over one full cycle for about 80 no cheat merkins, and 80 bomb jacks.
MARY: There was Mary… Flutters, JLo’s V-ups, and a few others
ANNOUNCEMENTS: D2D fundraising is ramping up, donate or help wherever possible. St. Jude 5K Run at Happy Hours house this Saturday – donate if you can, this is a great cause. Bethel mens shelter has an amazon list from Badlands, please help support this great cause. Tclaps to these HIM’s for organizing these events.
COT: Prayers for MacGyvers family as they lost both M’s parents in a short time. Prayers for patience and those lost in the upcoming holiday season.

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Baxter Loops

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WARMUP: Ran to Baxter Mushroom pool parking lot
THE THANG: Run laps around the circle road. At each stop sign do the following.
15 Merkins (5 Diamond, 5 Regular & 5 wide arm)
15 Squats
15 LBC

Return back to COT
MARY: A few were back early for 3 mins of Mary
ANNOUNCEMENTS:
COT: Prayers lifted for healing, surgery, lost loved ones.

Thanks Badlands for the opportunity to Q and lead the pax.

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Merkin 200 at the Yard

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Short mosey to start
Warm-up: SSH (I/C 20x), Windmills (I/C 8x), Imperial Walker (I/C 15x), Moroccan N/C (I/C 15x), Mountain climbers (I/C 15x)
Six count burpees (5x)
Short mosey run
Routine #1: Prison Yard Merkins: at a half basketball court do 10 merkins at one corner, bearcrawl to next corner and do nine merkins, keep going around until finish with one merkin (from 10, the total merkins here is 55).
Short mosey run
At the benches:
Step ups (10 each leg, OYO)
Derkins (15, single count)
Butt Touch Squats (15x)
Incline merkins (15, single count)
Calf raises (I/C 20x)
Dips (I/C 15x)

Short mosey run to fire access road
We ran a short bit and then stopped and did a push up exercise, rinse/repeat.  Some ten counts in between.  The push ups were:
HAND RELEASE (15 single count)
WIDE ARM (15)
DIAMOND (15)
CURB RIGHT (10)
CURB LEFT (10)

Short mosey again, stopped and did:
Toy soldiers, stopped and did monkey humpers
Lunge walk, stopped and did bobby hurleys

Short mosey run
Another push-up exercise bit:
HAND RELEASE (10 single count)
WIDE ARM (10)
DIAMOND (10)
REGULAR (10)

Short mosey to last push-up-related bit:
Six count burpees (5x)

Mary: Freddies, LBC
Fini, COT
Thanks to all for joining me on the day I hit 200 F3 posts in 2022.

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2022 Thanksgiving Day Convergence

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Welcome/disclaimer
Warmup: SSH (I/C 15x), Windmills (I/C 10x). Imperial walkers (I/C 15x), Moroccan Nightclubs (I/C 10x), Mountain Climbers (I/C 15x), right arm high, left arm high
Ruckers dismissed with Olaf. Pax count off by threes; pax split up and will rotate between
JWOW Q:
Partner up for a Jack Webb. Mode of transportation is a partner push across the field (crowd pleaser).
1 Big Boy Sit-Up – Partner 1 pushes partner 2 across the field
4 Merkins – Partner 2 pushed partner 1 across the field
The goal was to get to 10 Big Boy Sit-Ups and 40 Merkins.

Grout Q:
1. 5 EA Burpee
2. 10 EA LBC
3. 15 EA CDD
4. 20 EA Lunges
5. 25 EA American Hammers
6. 30 EA Shoulder Taps
7. 35 EA Flutters
8. 40 EA Mountain Climbers
9. 45 EA Squats
Run to top of hill and back.
Complete # 1 thru # 8 and run to top of hill Ann’s back.
Continue dropping the last exercise.

HarryCarry Q:
At the middle school’s loop, start at the bottom of the loop and do exercise noted (listed below). Run to the short brick wall at other end of loop, jump the wall, continue running up the loop. Stop at flag poles and do Bobby Hurleys (15 oyo). The proceed to run back to bottom of the loop; do the noted exercise there and repeat with the run/wall jump/run/bobby’s etc.
Smurf jacks (20 OYO)
Squats (20 OYO)
Monkey Humpers (20 OYO)
Lunges (20 OYO)
Lunges (10 each leg OYO)
Sumo Squats (20 OYO)
At 07:25 Pax reconvened at field.
Six-count burpees (I/C 6x)
End. COT

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Tabata

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WARMUP:

The Motivator
THE THANG:

TABATA: 4 rounds of each
40 sec. Mercs. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Bear crawl
40 sec. Squats 10 sec. Rest
40 sec. Rowers 10 sec. Rest
2 min Mosey
40 sec. Cross Country Skier 10 sec. Rest
40 sec. Burpies 10 sec. Rest
2 min Laterals
40 sec. Shoulder taps 10 sec. Rest
40sec. Forearm planks 10sec. Rest
2 min Mosey

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Could’ve been worse

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WARMUP:
31 IC SSH

THE THANG:
Moseyed up the Massey St Hill to the parking lot.
Counted off into 3 groups to engage in a DORA style workout.
50 Merkins, 100 BBs, & 150 squats per pax in your team. As the group completes the exercise, a pax runs down the hill and back. Swap out till all reps are done.

Moseyed over to the parking lot behind Springs Global on McCammon St for another DORA style. Maintaining the same group,
25 half burpees (down to merkin and back up stopping at the squat position as 1 rep), 50 Mike Tyson’s, 100 LBCs. 1 pax from each group runs to the end of the parking lot and back. Swap out till reps are completed.

Headed over to the parking lot with the big wall by Pike for some wall sits and merkins. Lined up on the wall, and from the outside in, each pax would do 10 merkins then back on to the wall. Once we got to the center, repeat going back to the ends.

Headed over to COT to wrap up with 10 burpees OYO

MARY: had a little lamb?
ANNOUNCEMENTS: NEWSLETTER

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The Nethers

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WARMUP: No. This is Minnow Pond, bro…

THE THANG:
– Run to top of main street – rally at Hardee’s
– 15 burpees to kick it off

– Run to Town Hall
– 15/15/30 – Merkins/Squats/Flutters

– Run to Domino’s
– 15/15/30 – Merkins/Squats/Flutters

– Run to Wing King
– 15/15/30 – Merkins/Squats/Flutters

– Run to corner of Doby Ct. on RIGHT
– 15/15/30 – Merkins/Squats/Flutters

– Run Doby Ct to other end (loop)
– 15/15/30 – Merkins/Squats/Flutters

– Run down Doby’s Bridge and turn LEFT on Kimbrell – run to corner of Kanawha/Pine Trails
– 15/15/30 – Merkins/Squats/Flutters

– Run Kanawha Ct – then turn LEFT
– 15/15/30 – Merkins/Squats/Flutters

– Run to 160/Tom Hall – then turn LEFT
– 15/15/30 – Merkins/Squats/Flutters

– Run back to COT – if time make a stop at Domino’s
– 15/15/30 – Merkins/Squats/Flutters

– Total mileage should have been in the 3.3-ish range…

MARY: Only for the fast guys that didn’t go pick up the 6

ANNOUNCEMENTS: No one reads these. I’m not typing it. Read your newsletter or whatever…

MOLESKIN: Need to add this as a section to the Slack/Back… it’s a fun recap of the odd and funny happenings during the workout… like Bobber being at the very back, or Jekyll railing on and on about investments or whatever it was, or YHC pulling a Zima and tripping on the sidewalk… stuff like that.

COT: 5th Core Principle

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Run to Fail

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WARMUP: SSH, cherry pickers, Moroccan NCs, merkins, Down dog, plank, honeymooners
THE THANG:

Partner Work – round 1 – Lap between each set
– 100 Merkins
– 150 Squats
– 200 Flutters

Round 2
– 100 Overhead Claps
– 150 Monkey Humpers
– 200 SSH

Round 3
– 100 Calf Raises
– 150 Carolina Dry Docks
– 200 LBCs

Finished up w 2 minutes of 6 count Burpees.

COT:

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Orange is the new NC State Red

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WARMUP: mossy to playground for SSH, IW, HW, merkins
THE THANG: Each PAX completed 10 pull-ups then ran the path. For round 1, 15 merkins at each swing. Complete another 10 pull-ups and repeat path with 20 LBCs at each swing. Complete another 10 pull-ups and repeat path with 15 squats. Wrap it up with 10 pull-ups. Not sure Dark Helmet completed pull-ups or proper merkins since he was in the dark the entire time. Slapshot was leader as he’s trying to encourage PSU football team to whip up on that school to the south (No Pusher that doesn’t mean South Carolina) – Ohio State. Maximus wore the new NC State colors orange for his failed bet on them beating Clemson (but the ACC is a basketball conference not football conference 🤷‍♂️). Band camp never stops pushing PAX and Kermit is still in cloud 9 for Tennessee (the real orange) for beating the other school to the south (again, not South Carolina nor Georgia). Bobber even posted and complained that the monkey bars were wet (isn’t he a fisherman? Aren’t they always wet?)
MARY:
ANNOUNCEMENTS: skeet shooting sign ups!! Shower curtain collecting coats
COT: prayers for Shower Curtain continued healing, balance – even better harmony.

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YHC Birthday burpees!!

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WARMUP: Mosey to Baxter neighborhood
THE THANG: start running the 1 miles circle at Baxter/mushroom pool neighborhood counter clockwise. Stop at each Stop sign and do 5 burpees, 10 merkins.

After get back to the beginning intersection, run back clockwise, stop at each Stop sign and do 5 burpees and 10 squats.

Some PAX completed 3 laps total, some other did at least 2 laps. 7 Stop signs per lap for a total of 105 burpees, 140 merkins, 70 squats, and 3-4 miles run.
MARY:
ANNOUNCEMENTS: Charity fundraising FIFA bracket, Bethels Shelter, Blood Drive, Shield-lock challenge and some more.
COT: prayers for families and kids. Praise for YHC 41st birthday.

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