Tag: RollOff

Curtsey lunge buffet

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Warmup: Mosey, windmills, merkins, Moroccan nightclubs, Carolina dry docks, curtsy lunges
The thang: go to light poles. Start with 10 curtsy lunges, next light pole is 20 merkins, next light pole is 30 squats, next light pole is 40 flutters.

Mosey to side of school. EMOM, 10 merkins. While waiting for next minute to start…calf raises. Wall sits and some ab work. Back to COT for mini Mucho Chesto. Finish with hip thingy

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Clydesdales went everwhere

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Nice crowd today due to the anticipation of what the Q had to say.

Set the route, and about 5 out of the 20 something took it. Others went wherever they wanted.

Two things mentioned in COT: First- AirPods…Grab the case in the AM and see that the buds aren’t in there. Realize you left them in your workout shorts the day before that have been washed and dried. Release every angry foul word in your vocab as you search for them. Find them in the bottom of the dryer in a rage. Put them in the case. Light goes on. They work. Sorry to our Lord and Savior for the rage. Second: Get life insurance if you don’t have it.

Lots of announcements! Including please sign up for Care Center Lawn mowing. And bring/purchase supplies for stuff the bus.

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Coffee anyone?

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WARMUP:
THE THANG:
Kingsley Spring Blvd to Wamsutta Mills Dr, into and around the Sunbelt Rental parking lot, back out to Textile Way, up the hill, through the parking lot on the back side of Starbucks and Panera. Repeat if you want more.
Most took Kingsley Park Drive back to COT
MARY: None
ANNOUNCEMENTS: CSAUPs
COT:

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Bro Workout

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WARMUP: SSH, CP, MNC, IW, HW
THE THANG:
Wall Sit – the whole group wall sits, while two pax did a burpee and 5 merkins

Mosied to the corner of the Lowes building for a partner workout. One side of the building (outdoor garden side) was merkins and the other side of the building (lumber side) was big boy sit-ups. The rep count increased by 5 for each lap and then decreased by 5 once 20 reps were achieved. 5-10-15-20-15-10-5
Pax mileage was between 2.75 and 3 miles.
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer

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Hills on repeat

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WARMUP: none
THE THANG: run down munn, left on Harris, cross 21 and down to bottom of hill. Run back up to the light, repeat.

Or run wherever you feel like
MARY:
ANNOUNCEMENTS: newsletter
COT: yup

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’88 Q – 071124 The Coach’s Box – Honoring Logan Gurley

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Welcome and 5 core
Disclaimer

FMHS Student Logan Gurley died July 8th just 3 days ago. He played basketball here at Fort Mill High School. Two numbers we will key in to tribute him are 16, his age. And 21 the jersey number shared in a photo online.

Mosey in front of the gym

L- 16 Lunges IC
O- Obama across FB field. (4 :bear: paces: 4 merkins Across parking lot about 40 yds)
(mosey next to FB stadium bleachers)
G- 16 Billy Goats IC (mosey to end zone)
A- 16 Apolo Ohnos
N- No Mercy ½ -¾ Mile
mid point of front stretch.
Jog to turn 1: bear crawl to turn 2.
Jog to mid point on back st. 16 merkins. Jog to turn 3: lunge to turn 4. Jog to starting point perform 16 squats.

Mosey to flags

21 Bobby Hurley

16 Elbow 2 Knee (E2K) IC flap Jack
16LBCs IC

Welcome to FNG Blueprint!

COT Quote from Logan’s dad:

“I want him to be remembered as a respectful young man, as a fighter.”

“Just to take him to his games again. Just to be there for him. Just to tell him, be safe out there, I love you.”

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Shipwrecked

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11 @ Colosseum this morning. Some early risers got in a couple miles before the workout. I found out that my planned workout was very similar to Monday’s Honey Badger workout – sorry

We began with some dynamic stretching: Toy Soldiers, butt kickers, high knees, and open gates. Next, we moseyed to the drop off loop.
I explained this workout was similar to riding a boat in rough weather, your legs will be sore and it will be difficult to walk.
Workout: Two laps around the car loop. Four cones with a different mode of transportation to each.
1. Burpees Broad Jumps
2. Lunge Walk
3. Bear Crawl
4. Run to Shovel Flag and back

Extra credit: 20 SSHs, 15 Squats, 10 LBCs, and 5 merkins at each light post.

Great job this morning!

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This one goes to 11

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Did an out and back to Tega Cay Walmart. Some did trails. One rucked. Some did 11.
ANNOUNCEMENTS:
Convergence, men’s shelter and CSAUPS
COT: Health and blessings.

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Why am I out here?

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WARMUP:
Warmup: all in cadence
– 10 Moroccan nightclubs
– 12 cherry pickers
– 10 windmills
– 10 hillbilly walkers
Mosey, stop at curb and do 10 incline merkins on curb in cadence
Mosey to church parking lot, 10 low slow squats in cadence
THE THANG:
4 corners of pain and some burpees
All corners start with 50 reps each, exercises stay the same each time around
– Corner 1: squats, then run to corner 2
– Corner 2: diamond merkins, then crawl bear to corner 3
– Corner 3: bomb jacks, then nur to corner 4
– Corner 4: big boys, then bear crawl to concrete parking lot in front of church and do 5 burpees
– Repeat. Reps go down to 40, then 30, 20, 10. Burpees stay at 5 each time

MARY: flutters, American hammers
ANNOUNCEMENTS:
COT:

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