Tag: RollOff

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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Clyde in the dales

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WARMUP: nope, just counted off. Then I promptly forgot how many we had. Luckily Anchorman remembered we had Repeat and that he peeled off early. Q-fail. Will learn from that.
THE THANG: ran – https://strava.app.link/KeQquGKGmvb
MARY: nope, just a pigeon lunge
ANNOUNCEMENTS: read the newsletter
COT: had to be there, it was more meaningful

First time to Q at Clydesdales or any running AO. Not my forte, but we made it work. Not too many actually made the route I drew up work, but everyone was generous about not letting me know.

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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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Chad 1000x

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WARMUP:
THE THANG: The location was at FMHS stadium, 1,000 bench step-ups with a rucksack on our back in honor of soldier Chad Wilkerson and all those men and women who suffer from PTSD. All 14 pax completed it.
MARY:
ANNOUNCEMENTS:
COT:

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Kingsley Loop is a thing

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WARMUP: I warmed up the PAX with CLEAR instructions
THE THANG: Fartleks on Kingsley Loop, not Kingsley loop. Notice that one is a proper name and one is well, not. Run laps alternating moderate and fast pace. Rabbits got 5.
MARY: No Mary

Naked Man Moleskin: I had it worked out. But I guess I need to do a better job of Vision Articulation, Persuasion, Exortation. *Noted
Fort Mill Pax are the best around!

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Lack of Creativity, Excess of Difficulty

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One Mile Warm Up to Dave Gibson, across 160 to Emory and around to Brayden Pkwy. Sun 6 pace for the front men.

Hill Suicides
Start at base of Brayden hill, run up, run down.
At Median Break
10, 20, 30 Merkins/Flutters
10, 20, 30 Curb Dips/American Hammers
10, 20, 30 CDD’s/Hello Dollies

Do your ten at the first median, back to the bottom. Then twenty at the second median, and back to the bottom. Hit the top at 160, 30 reps, back to bottom.

After three laps, head back to Earth Fare for COT. Looped the building to make it an even four miles before calling it. Five 8 Count Bodybuilder’s to end.

Strong work by all. The Brayden hill is unforgiving.

Announcements
THERE WILL BE MEAT at the bourbon tasting on 11/18
This week we’ve also got Change Order’s Veteran’s Day clay shoot – 11/11. Hit up CO for more details.
Chad 1000x is on Thursday at S2S.

Prayers/Praises
Prayers for Band Camp traveling for work. Safe travels, brother.
Praise for Poppins’ leadership at the Bethel men’s shelter
Prayers/praise for our attentiveness as fathers and husbands.
Praise for the new faces today.

NMM
Olaf’s prayer hit me right between the eyes. He dropped a timely prayer request after a weekend of distracted parenting. How much presence would my kids perceive that I give, if I asked them? Am I giving them all of me, or only some of me?

Thanks for the tap today, Badlands.

Punch List out.

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Sharknado Again?

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WARMUP: We ran 1/4 mile and did the usual except for SSH’s they suck and Hill Billy Walkers are better.
THE THANG: Sharknado was called again because I’m not original and couldn’t think of anything else to do, so twice in a month seemed fine to me. Also I know how much Trucker loves it. The hand release Merkins where just for Cyclops. Here’s how it went.

10 Burpees / Run down Hill and back to top
20 Hand Release Merkins / Run down and back up
20 Big Boy Sit-ups/ Run down and back up
20 Monkey Humpers / Run down and back up
20 Scorpion Dry Docks / Run down and back up

Goal was to do entire cycle 5 times, most made it to three complete rounds. This shut up the mumble chatter very quickly as we got 3 miles in just three rounds.

MARY: Returned to COT for 5 minutes of stretching as I try to do at end of all my Q’s.
ANNOUNCEMENTS: Dam To Dam Golf Tournament is Friday December 9th at 10:00AM Waterford Golf Club in Rock Hill. Contact Stang with any questions.
COT It was done.

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pro tip: don’t take 2 weeks off

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WARMUP: Mosey to coffee shop on Dave Lyle for some broga and merkins and mountain climbers in cadence. Then mosey down towards Middle school.

THE THANG:
11s with imperial squat walkers and diamond merkins

every time you pass the gold hill school sign do 2 burpees

Summary:
4 miles – 55 ISW, 55 diamonds, 40 burpees, 20 merkins, 40 mtn climbers

strong work by all

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Scary DORA

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WARMUP: 40 SSH, SLOW Windmills, Imperial walkers, Hillbilly walkers
THE THANG: In a push to not only do something hard physically, but to fight through the mental pain as well. Life’s hard and that’s why you can’t do it OYO. Indian Run around the campus. It’s a big campus and lost a few along the way. Circled back and found a place for the main event in the elementary school bus loop.
Scary DORA: 100 Burpees, 200 Big Boys, low plank while your partner ran around the circle 3x. Run back the way we came to COT, which was a long way.
MARY: Freddies, Flutters, Dollys, Merkins
ANNOUNCEMENTS: Shieldlock Challenge, Bethal Men’s Shelter, Thanksgiving Convergence, Thanksgiving volunteer opportunites.
COT: Prays asked for. Lots of transition for people and praise for getting out of bed again.

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