Tag: Rebel

Figure 8s on the Minnow Pond

Leave a comment

WARMUP: The first lap behind the pacer (YHC) served as the warmup with three stops for exercises along the way.

THE THANG: The route today was a figure eight on the map — out the lot up to Skipper for a right turn at the Pharmacy (fka bank) down 160 to a right turn on Main street, down hill to a left turn on Railroad Ave left turn at Print Shop across the connector to Munroe White down the hill to Academy back to Main Street and Memorial Park.

Each time pax get to Print Shop it’s 10x Perfect Merkins (= Hand release Merkin with Shoulder tap at the top)

Each time pax get to Pharmacy lot it’s 20x Squats + 30x Plank jacks.

All pax got at least 3 laps for 3.3+ miles each.

MARY: Rebel led some Mary as the pax reconvened at the lot.

ANNOUNCEMENTS: Whetstone revival at Hanging with Stang today (if you’re reading this you either made it or didn’t), Beers for Beetus, read your newsletter

COT: Pax pushed hard today, esp after lap 1 during which there was much mumblechatter. It’s cold out but not too cold for these HIMs!

Tesla and Shady were kings — crushed it, nowhere in sight!

16 pax owned Main St Fort Mill during first lap…should’ve had a camera recording the scene for a hype vid

Themes of Grace, Disgrace, Expectations and Shame running across my radar in recent days/weeks. Stirring interview with Marcus Mumford included his living for a long time “under layers and layers of shame.” Reflections on that article and his recent songs continue to draw me deeper. Check it out and reflect on your own experience — https://www.gq.com/story/gq-hype-marcus-mumford

Thanks for the invite Jekyll! Missed you!

Always an honor, pax! Thanks for pushing yourself and me today!

TClap |
0

Hill climber light post beat down

Leave a comment

WARMUP: 10 SSH, 10 Cherry Pickers, 10 imperial walkers
THE THANG: Started with a mosey to WEP where we did a light post workout on the hill behind the amphitheater. The totals from the work out were 50 burpee’s, 80 Lunges, 90 HR Merkins, 80, Squats 50 LBC’s
After this we moseyed over to the playground for a Dora workout with a partner with 50 pull ups, 100 Merkins, 200 big boys. Total run distance was 1.6 miles
MARY: 3 minutes
ANNOUNCEMENTS: news letters
COT:Corporate

TClap |
0

Count the right only

Leave a comment

WARMUP: mosey brogaish things, @reaper stuff, few other things
THE THANG: a little 4 corners around the track 15ish was the count for all. Mostly for those requiring right side counts only. Merkins, mtn climbers, shoulder taps. Little mosey squats calf raises and monkey humpers; mosey then SSH seal jacks and overhead claps; mosey abs stuff big boys weezy Jefferson’s and that other exercise I couldn’t remember yeah bicycle somethin. Mosey over to benches for dirkins and dips. Did a pledge of allegiance somewhere in there with some rebel merkins
MARY: not much time left for American hammers and upright flutters. Oh yeah those were Freddy mercurys we did earlier.
ANNOUNCEMENTS: finally Fogertys trash pick.
COT: marriages and health concerns for a few.

TClap |
0

Deck of Awesomeness

Leave a comment

WARMUP:
Mosey to FM Church of God…SSH, Low slow squats, seal jacks and Moroccan nightclubs. Mosey to FM Baptist rear parking lot.

THE THANG:
Deck of cards: Hearts = Merkin. Spades = BBSU. Diamonds = Lunge. Clubs = Crab cakes. Joker = 15 burpees. 2s = Lap around parking lot. PAX made it through 90% of the deck before DOAH decided to “help” by selecting new cards for the remainder of the WO. As punishment for DOAH’s “help,” we pivoted to 7’s on the Withers St hill. Jump Squats at the bottom and merkins at the top.

ANNOUNCEMENTS: Many options for community leadership coming up in the next few months.

COT:

TClap |
0

Boys in Toyland

Leave a comment

WARMUP: We did some stuff around the SF then crossed the street to find better pavement and church cameras for Monkey Humpers

THE THANG: We moseyed behind the church where the pax found a stack of toys and chalk. Each pax picked a partner and together they picked a toy and then set up a station with an exercise. Partner 1 did the exercise while Partner 2 ran a short loop. Flapjack. Then move to next station with Partner. After completing all stations, we changed partners and stations, made up new exercises and repeated the cycle.

MARY: We split Mary between the back lot and the SF lot. Cousin Eddie earned his War Baby label for the morning by pushing the pax a little extra with BBSU x20 as we closed out.

ANNOUNCEMENTS: Trash pick up Sat, clown car Sat for COLA 10yr, CPR training Sat

COT: The open-ended weinke today was aimed at sparking some creativity among the pax and inspiring potential Site Qs. Our 4th core principle is “peer led in a rotating fashion” and that applies to Site Qs as well as to workout Qs. I look forward to the day when I’ll take a Shovel Flag once again. Our Site Qs lead right on the front lines — it’s not easy…and that’s why it’s so important and so fulfilling!!!

Thanks to Dojo for his leadership and the opportunity to carry The flag this am!

TClap |
0

Fancy and Footloose

Leave a comment

WARMUP:
15 SSHs
Mosey up large hill
Plank:
-Broga
10-Hillbilly Walker’s
Mosey down the hill
10-Merkins
15-Low slow squats
Mosey
Lunge Walk
Mosey
Bear Crawl
THE THANG:
Star of Pain
8 exercises perform 1min each
1 burpee move to next station
Two rounds = 16 Burpees
MARY:
Plank on church step wile 1runner goes up steps and back
Hold plank until all PAX are complete
ANNOUNCEMENTS:
Shoes for Kenya success 👏🏻🥓
Bourbon 🥃 Tasting coming up
Read newsletter
COT:
Prayers for all in path of hurricane Ian
Happy Birthday to the Fort 9/29/12
Prayers for marriages and to “get right” in order to be right for your M

TClap |
0

Shoulder BURN w the Fire Marshall

Leave a comment

Warm-up – Mosey to up the Pikes parking lot
Side Straddle Hop
Cherry Picker
Hillbilly Walkers
Merkins
Downward Dog/HoneyMooner
Side Straddle Hops
Mosey to the Far End of covered area and launch into Drillbits (all exercises OYO and cumulative, meaning the sequence is repeated adding the new exercise at each successive Drill)
1/6: 10 Burpees – Lap (If Raining – Down/Back under Awning)
2/6: 15 Jumping lunges -Lap
3/6: 20 Merkins – Lap
4/6: 25 Squats – Lap
5/6: 30 Moroccan Nightclubs – Lap
6/6: 35 LBCs – Lap
2 minutes of Wall Sits
Mosey to Springs courtyard x3 rinse and repeat
5 – step ups
10 – derkins
15 dips
Pike Lower Parking lot – 2 minutes of Wall Sits
Mosey back to the Upper Pikes parking lot for 8 minutes of Mary
Head Back to COT – finish w Side Straddle Hop

ANNOUNCEMENTS: F3 Road cleanup this wkend. – w Fogarty

COT: prayers for marriages. 2.0s. Praise for F3 workouts and health

TClap |
0

Sweet home AL

Leave a comment

WARMUP: pledge
THE THANG: Alabama route 2mi. BASS exercises Bombjacks, American hammers, Squats, SSHs. 10 ea. 2 stops. 2 laps or 2nd lap circle up main and back to COT x2 for 3mi total.
MARY: PAX choice
ANNOUNCEMENTS: trash pickup this Sat. Shooting in Nov.
COT: praises prayers.

TClap |
0

3 min drills

Leave a comment

WARMUP: SSH, IW, plank Jax, hillbilly walkers

Warm up

3 min drills
Merkins
Squats
Plank Jax
SSH

Dips
Big Boys
WAM
Jump Squats

Calf Raises
CDD
Flying Squirrel
Flutter

Hand Release
Hello Dolly
LBC
Jump rope

Lap around building
Repeat

COT:

TClap |
0