WARMUP: N/A
THE THANG: Curls, Rows, overhead press, tricep extensions in exercise per row the last number of the parking spot was the reps. Finished the parking lot then took a lap for the 2nd half in which we made it around 1/4 of the way through. Thanks for the opportunity, was a great group of guys for my kettlebell VQ.
WARMUP:
Goofballs at variable cadence
Low slow squat
merkins
GTFO – we have work to do
THE THANG:
sprint up the big hill
Mozey on the trail to Harris Street Park w/pain stations:
20 high knees
20 flutters
20 diamond merkins
20 overhead claps
20 jump squats
20 bomb jacks
Some would call this trail “off road” including YHC, but there were some other, wronger opinions expressed by some in the group
at Harris Street Park
Basketball court:
Burpee broad jumps down and back
Benches:
10 each leg Bulgarian split squats
20 dips
Swings:
10 derkins
10 pullups
Rinse, repeat, and roll back up the trail of pain to COT…
…But wait, we made one last stop at the big hill.
Today’s lesson is: begin with the end in mind. We began with hill sprints, and ended with hill sprints to drive the lesson home.
The end of the workout when you are tired is where the real growth happens. We got some today.
WARMUP: NONE
THE THANG: Mosey to intersection of Academy St. & Monroe White St.
10 – Jump Squats then run up the hill to Watson St. / Parking Lot then back down.
Ran Academy St. left on Forrest St. left on Confederate St. left on Main St. and left back on Academy St. to make a (.91 Mile) loop.
10 Merkins, 10 Mountain Climbers, & 10 LBC’s every corner and intersection. (6 per lap)
MARY: American Hammer and Flutters
ANNOUNCEMENTS: Prayers for health & back to school
COT:
WARMUP: Mosey, SSH, Windmills, Merkins and Cherry Pickers
THE THANG: First Set: (5) Rounds of Pull ups and Squats; Second Set: (3) Rounds of Burpees, Seal Jacks and Peter Parkers at Light Poles with 1st Round mode of transportation as Lunges, 2nd Round as Bear Crawl, and 3rd Round as Crab Walks. Third Set: (3) Rounds of Wall Sits and running to Third parking island and back to wall sit.
MARY: Merkins and LBCs
ANNOUNCEMENTS: 10th Year Anniversary Events
COT: Family and Friends to get better in health.
WARMUP: Jackalope soon to be off to Citadel got good practice leading the PAX in COP. Chip off of Bojangles block.
THE THANG:
Mostly Merkins squats and LBCs today. Got in 2.5 with some Dora and hill work.
COT: Prayers for our kids and teachers going back to school. And for 2.0 mental health. We also prayed for and blessed StateFarm and Jackalope as well their fathers (and mothers) for strong leadership and embarking not only college but at Citadel. Aye!
WARMUP:
YHC took the pax to the top of Massey where State Farm delivered the COP. YHC finished a few exercises including mandatory SSHs the moseyed to stops along the way to WEP with burpees at every stop.
THE THANG:
The Seesaw is the hills between the new improved parking lot at WEP. Partnered up for bombjacks and lunges to 8.
Hit the stage for partner ab work.
Nur back and forth up the hill.
Finished with wall sits and burpees.
WARMUP:
Slight mosey to the road leading from the Fort Mill parkway entrance to the AO.
Some 21’s of SSH and IW/HW (alternating IW and HW every round of 5)
20 SSH & 1 IW
19 SSH & 2 IW
…
16 SSH & 5 IW
THE THANG:
DORA of
100 Merkins
200 LBCs
300 Squats
One partner runs ~70yards up and down the slight incline
Continued the 21’s from above for another 5 rounds.
5 burpees
Run the same distance as from the DORA
10 squats
Run
10 Merkins
Run
10 LBCs
Run
X2
Then wrapped up as many of the 21’s as possible before COT.
It was a gloriously humid morning at BAOPS where I was joined by 4 other pax to tackle the hills of Tega Cay.
WARMUP: 24 SSH. That’s all we needed to get warm with 70ish relative humidity.
THE THANG: Sprinted out of the parking lot for roughly.25 miles.
Performed the following:
12 Merkins IC
12 Squats IC
12 LBCS IC
12 Flutters IC
Sprint another .25
Repeat the exercises reducing the reps by two.
We would run from the traffic circle by Anchorage all the way to the marina and back towards the fire station to complete this sequence. When we got to 4 reps I had us run up “the hill” and then back down to get our set of 2 reps in.
From there we ran back up “the hill “ to the fire station for part 2 of the Weinke.
Here I began part 1 of a Webb. HR Merkins and Double Count shoulder Taps. We got to 6 and 24 and then sprinted a little over .25 miles up towards the TC clubhouse. Here I flapjacked the exercises so we would do 1 shoulder tap for every 4 HR Merkins. We got to 5 and 20 where YHC looked at the time and got us back to the Runde parking lot.
Back at the lot we finished with 6 Taps and 24 HR Merkins.
Part 3 of the Weinke took us to the basketball court where I led the pax in a core focused Tabata. This included BBS, LBCS, Flutters, Hello Dolly’s, Freddy Mercurys, Dying Cockroach, Hammers, FGLbcs, and a plank. The “rest” in between sets was a sprint in the parking lot.
With exactly 35 seconds left YHC realized there was an exercise he didn’t call but everyone expected. So we ended with 10 burpees OYO.
Great Work by everyone as we ended with over 3 miles and lots of Merkins.
I spoke a little today about an accomplishment I had earlier in the week and how great it felt to get it done. But I also mentioned that with accomplishment comes the threat of complacency. While we should be proud and enjoy achieving a goal… that doesn’t mean we don’t stop pushing or finding that next “hill” to climb. A message I thought appropriate for Alcatraz.
Announcements were plenty. We have a lot going on in the Fort and are blessed with the opportunities we have.
Prayers for health and guidance.
Until the next time …. Slapshot 👊
We honored our brother Treehugger with a Ruck version of the WOD.
5 rounds of:
10 sandbag rows
20 flutter kicks with ruck overhead
30 merkins
40 yard sandbag toss
50 yard sandbag farmers carry
1/4 mile run/ruck
It was a sweat fest and the merkins with the ruck on received the most complaints.
We prayed for the people affected by the accident at the beginning of the bear race, prayers for our families and for patience and balance on our minds.
I will suggest to keep a water bottle handy when working out in this heat and humidity, I had to pull mine out of the car 10 minutes into to WOD.
Stay hydrated brothers!!
YHC was honored to Q minnow pond on my actual 50th (RESPECT) birthday. since the theme is 50, the route was a loop with 5 pain stations with 3 exercises of 10reps (to equal 50 reps per exercise and lap). Goal was 5 laps for the gazelles.
The stations were at Main/Tom Hall, Tom Hall/Withers, Withers/Confederate, Withers/Watson, and Railroad/Main.
Unfortunately I scheduled skin cancer surgery 2 days prior without thinking about the implications. Doctor requested I not exercise for 2 weeks but I couldn’t resist. Reason why I mention this is as a Public Service Announcement: use sun screen all year long and always reapply daily to avoid skin cancer.