Tag: Saw Dust

The Burden

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WARMUP: Side Straddle Hops, rear lunge, forward lunge, Wind Mills
THE THANG: One Pax WORKED with a 25 Pound Plate, other pax, ran, slid, and Nured 200 meters while doing a 10 count exercise at each end. Rotated pax every 200 meters. 4 rounds
MARY: Same as warm up, but with long slow stretching of hams, adductors, chest, and triceps
ANNOUNCEMENTS: Read the Newsletter
COT: Prayers for Fogerty’s Mom – Nancy (85), Bassomatics and My older Relatives, and Old Bays kids at Clemson and Liberty (Sure they crushed their exams)!

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4 Corners at the Varsity

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WARMUP: SSHs, Windmills, Merkins, misc stretching
THE THANG: 4 corners at the field, utilizing a cinder block at each workout station. Stay in center and do 5 burpees then go from station to station (presses, dips, curls, overhead press, swings, rows, CDDs, merkins) and run a lap after completing 4 corners.
MARY: flutters for 2 minutes
ANNOUNCEMENTS: Christmas party, CRI run, clave boss
COT: family, travel, parenting, kiddos, specially tapouts upcoming MRI

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Officer Kevin Tonn

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WARMUP:
Mosey to the pullup bars, 10 pullups, grab a coupon, and mosey to the overhang in front of the school.
THE THANG:
Honoring Officer Kevin Tonn
– 20 Shoulder Press
– 13 Merkins
– 15 BO Rows
– 35 Big Boy Situps
– 11 Squat Thrusters
– 9 Burpees
– Run to the traffic circle and back.

Most got 6 in. Dark Helmet got 7

Run back to the pull up bars to return the blocks.
– 35 curls in cadence (70 total)
– Hang on the bag and knees to chest X10
– 15 curls in cadence (30 total)

Head back to COT.

MARY:
ANNOUNCEMENTS:
COT:

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Hill Sprints with beautiful sunrise

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WARMUP:
– SSH / WM / IW
THE THANG:
– hill sprints: 50%/75%/100%
– 7’s up the hill: burpees+big boys / mode of transport = backwards uphill run
– jack webb: 1:4 / merkins + OH clap
– hill sprints: 50%/75%/100%
MARY:
– Airborns hips
– brief broga
– Thunder burpees
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Dirty McDeuce – sans SpaceX Launch

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WARMUP:
Run down behind school, outside of the gym for COP warm-up:
– SSH
– Windmills
– Imperial Squat Walkers
– Mosey up toward south side of school with butt kickers, high knees, shuffle left/right.

THE THANG:
Slow, Dirty McDeuce:
4 sets, 3 exercises each, 12 reps, 1 mosey lap between each set.
Set 1
– Wide arm Merkins
– Squats
– LBC

Set 2
– Dry Docks
– Flutter Kicks
– Calf Raises

Set 3
– Dip
– Step lunges
– Weezy Jefferson

Set 4 – Progressive Jack Web (1-5)
– Merkins
– 4 slow air presses
– 4 squats

Mosey to basketball courts for rugby sprints:
– Exercise in place (in cadence)
– When pax hear “go!” sprint to far side,
– Sprint back to near side.
– Walk to far side.
– Rinse and repeat with new exercise.

Mosey back behind school again for some wall sits:
– Jack Reacher
– 3 Bomb Jacks

MARY:
Starting with seniors choice, each pax taking a turn.

Moleskin:
Great fellowship as we hoped to see the SpaceX launch that was scheduled for 0536. Turns out it was delayed (but we didn’t know during the workout). There was lively discussion about which direction we should be looking, with references like Charlotte, Fort Mill, the airport, airplane approaches, and even the moon, all called into question.

Thanks for the opportunity to lead, Bass-o!

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2024.27 Block Party

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Run up Massey hill to the parking lot, and short warmup. Then the workout split up into 4 segments. (2 strength and 2 intensity)
1. 100 burpees: 10 minutes, 10 burpees EMOM
2. Run to Print Shop for 3 rounds of 5 pullups and 5 toes to bar
3. Run to CoG for 10 flights of stairs
4. Run to Improper Pig for 3 rounds of Balls2Wall (with shoulder taps) and wall sits (with overhead claps, arm flutters, and air presses)
Run to COT

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Block Burpee Blast @ Ring of Fire

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WARMUP: The Usual
THE THANG: Block and burpees
MARY: Run the hill
ANNOUNCEMENTS: Newsletter
COT: Cake Boss send off

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A Beatdown Unlike Any Other

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Wanted to put together some fun as a tribute to Masters weekend. Pulled a few ideas from other regions in years past and put together a Masters themed weinke.

Warmup

Per typical golf warmup routine….very minimal.

Divot Fixers (Cherry Pickers)
Back Rotations aka “This Thingy Right Here”
Touch Your Toes 3 or 4 Times
Let It Rip

Moseyed to football field to start “Round of 18”. Wind prohibited setting up “tee markers” beforehand, so carried them with us as we went along.

The Thang

18 Holes of Pain
Burpees each hole = 1 x hole par (Par 4 = 4 burpees)
Chance to shave a stroke (burpee) each hole by answering trivia question correctly
Exercise reps = Hole par x 10
Run distance of yardage to next tee (1st two numbers only. 430 yards = 43 yards)
72 burpees total
720 exercise reps total
.43 miles of yardage covered

1 – Par 4 – 455 Yards – Merkins
2 – Par 5 – 575 Yards – LBCs
3 – Par 4 – 350 Yards – Monkey Humpers
4 – Par 3 – 240 Yards – Squats
5 – Par 4 – 495 Yards – American Hammers
6 – Par 3 – 180 Yards – Diamond Merkins
7 – Par 4 – 450 Yards – Plank Jacks
8 – Par 5 – 570 Yards – Air Chair
9 – Par 4 – 460 Yards – Shoulder Taps

10 – Par 4 – 495 Yards – Mountain Climbers
11 – Par 4 – 505 Yards – Moroccan Night Clubs
12 – Par 3 – 155 Yards – Lunges
13 – Par 5 – 510 Yards – Flutters
14 – Par 4 – 440 Yards – Carolina Dry Docks
15 – Par 5 – 530 Yards – Calve Raises
16 – Par 3 – 170 Yards – Wide Arm Merkins
17 – Par 4 – 440 Yards – Good Mornings
18 – Par 4 – 465 Yards – Dollys

Timing worked out great. Had a chance to hit a few shots at the end to add a few more exercises. Great crowd and mumblechatter.

Mary: Yes

Announcements: AMRAP 4 Autism, 4/27 Burpees, Mike Doty Run at Winthrop

Prayers/Praises: Praises for PAX/fellowship

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Hero WO Honoring Master Sgt. Michael Maltz

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WARMUP: Held plank position while reading the bio of Master Sgt Michael Maltz
THE THANG: Modified Maltz
Complete all reps of each exercise before moving on to the next one.
Close to a 800 meter run – starting at the JOC pullup bars run around the perimeter of the COT parking and head back towards the JOC building continuing down the hill taking a right at the stop sign at the bottom, going around the playground and come back up the hill and stop at the pullup bars
50 Pull-Ups
Close to a 200 meter Farmer’s Carry with 2 Cindys – starting at pullup bars head down the hill, take a right at the stop sign, go around the playground loop and head back up the hill to the pullup bars
50 dips on Cindy on the curb
100 Diamond Merkins
50 Knees-to-Elbows on the bar
100 Big Boys with Cindy
Run the same route described at the start
DONE & SMOKED!

MARY: Had an AB BOP for those that finished early. No one finished the 1st exercise on the list which was 100 LBCs.

ANNOUNCEMENTS:Jaegar, Trash Pick Up, Amrap for Autism, Mike Doty Memorial Run

COT: ShowtoKnow!

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Tabata Wednesday

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WARMUP:
Disclaimer, plank while we wait for Sawdust and Toto

THE THANG:
Slow mosey to the pullup bars, split into 2 groups. Group 1 does 10 pullups, while group 2 wall sits. Flapjack and rinse/repeat.
Mosey back to the start and circle up for Tabata:
8 exercises, 8 sets of each, 20s work, 10s rest. Today, we did the following exercieses:
1. Flutters
2. Carolina Dry Docks
3. Squats
4. Mountain Climbers
5. Hello Dollys
6. Merkins
7. Boat and Canoe
8. Burpees

Finish with 90s Body Destroyer

ANNOUNCEMENTS:
The Great Daffodil Field Hike (Sawdust coordinating this family friendly event – see your newsletter)

COT:
Prayers for Splinter’s mother with Cancer in Hospice and for Sawdust’s aunt Locy with cognitive decline.

NMM:
The Tabata is a challenging workout and keeping track of the exercises and sets as the Q takes some concentration. I lost track of a few counts today, but the Pax kept me honest and put out a great effort. It was a perfect, cool, dry morning, and a pleasure to lead the group as always. Having Toto with us was icing on the cake. Well done, gentlemen!

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