Tag: Sawdust

DH is not a bad example

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WARMUP: SSH, Moroccan Night Clubs, Windmills, Low slow squats, Cherry Pickers
THE THANG: mosey to stage at WEP
100 – LBCs
Run a loop
90 – squats
Run a loop
80 – merkens
Run a loop
70 – flutters
Run a loop
60 – lunges
Run a loop
50 – big boys
Run a loop
40 – Freddy Mercury’s
Run a lap
30 – Burpees
Run a lap
20 – dry DOCKS
RUN A LAP
10 – diamond merkens
Run back to cot
MARY:
ANNOUNCEMENTS: newsletter
COT: what happens in COT stays in COT

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“Street” not “Cindy” Blocks

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WARMUP:
20 SSH
15 Cherry Picker
10 Merkin
5 Burpees
Mosey to the “Blocks”

THE THANG:
(See photo)

Pain stations at the corners.
Loop back and stack exercises.

B.L.I.M.P.S.
5 Burpees – West Leroy
10 Lunge each leg – West Hill
15 Imperial Walker – West Oak
20 Merkins – West Gregg
25 Plank Jacks – West Close
30 Squats – West Lockman

Made it to 25 Plank Jack’s before heading back to COT

MARY:
Captain Thor Jack Webb
1 BBS : 4 American Hammer

ANNOUNCEMENTS:
Summer of CSAUP series
State of the Nation

COT:
Show To Know

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Full-body Beatdown at Block Party

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One dozen took a tour of Fort Mill with a full-body beatdown at Block Party. Here’s what we did.

Warm Up
– 20 SSH (IC)
– 20 Imperial Walkers (IC)
– 20 Mountain Climbers (IC)
– 20 Plank Jacks (IC)
Mosey to Founders
– 20 Squats, Lap
– 20 Squats, 20 Merkins, Lap
– 20 Squats, 20 Merkins, 20 Burpees, Lap
Mosey to Kimbrell’s
– 20 Forward Arm Circles (IC), hold
– 20 Backwards Arm Circles (IC), hold
– 20 Seal Claps (IC), hold
– 20 Overhead Claps (IC)
Run to FBC
– Four Corners: 20 American Hammers, 20 LBCs, 20 Flutters at the four corners
Mosey to Kimbrell’s
– 20 Wall sits (IC)
– 20 Dirty Hookups w/ feet (IC)
– 20 count BTTW
– 20 Dirty Hookups (IC)
Mosey to Fort Mill Dentistry
– Four Corners: 20 Bomb Jacks, 20 Calf Raises, 20 Werkins, Lunge Walk, 20 Ab Mat Sit-ups
Mosey to Pike parking walls
– 10 Muscle-ups
Mosey back to COT

2.14 miles total

NMM
“We must all suffer from one of two pains: The pain of discipline or the pain of regret. The difference is that discipline weighs ounces while regret weighs tons.” John Rohn

Each day we have the option to take the daily red pill in an effort to get better. So many men live in regret wishing they would have taken care of their body in their younger years. So many men wish they would have found balance with their work and relationships. We are living the lives they wish they would have. We have the opportunity every day to build the legacy for our children. We can either be their example to follow or the motivating factor to break the cycle.

Keep pushing. Your kids are watching.

Aye!
IJ

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3 Lessons of Marcus Aurelius

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WARMUP: off to Kimbrell’s after being disclaimed. PAX did LSS, Windmills (approved by Trucker), imperial walkers, hillbilly walkers and 50 side straddle hops – with a declining number of burpees (not approved by Trucker) in between exercises. From there – Mosey to Unity Presbyterian

THE THANG: lesson 1 – The happiness of your life correlated to the quality of your thoughts.
10 burpees followed by 7’s – Diamond merkins at the top of the driveway and squats at the bottom. Plank for the 6 or go get them.

Mosey to First Baptist for lesson 2

Lesson 2 – If you’re distressed by anything external, it is not due to the thing itself, but your estimate of it. And this you possess: the power to revoke it at any moment.

More 7’s – diamond Merkins at one end, run to the opposite end of the lot for squats and repeat until the sequence is complete.

Mosey to downtown Fort Mill on Main Street to find benches – 10 Bulgarian split squats each leg (for a notably absent Band Camp) and provide lesson 3

Lesson 3 – The best revenge is to be unlike the one who performed the injury.

Mosey to COT for a few AB exercises – but just a few – then 0600 was upon us.

MARY: See above
ANNOUNCEMENTS: Summer of CSAUPS
COT: 5th core principle

Thanks to Soup To Nuts for the call. Always grateful to post in the gloom with group of HIMs.

Honored,
Cyclops :eye:

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Murphish

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WARMUP: SSH, mosey to print shop
THE THANG:
1st Station – Print shop
25 pull ups
25 squats
2nd Station – Academy & MAIN
25 merkins
25 squats
3rd station – Academt & Monroe White
25 merkins
25 squats
Repeat – most got 3 full loops
MARY:
ANNOUNCEMENTS: Him Camp
COT:

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Post Murph cool down

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Mosey to bank for warm up
Mosey to Pike walls for leg ups, derkins, and wall ups.
Mosey to WEP for loop indigenous run w burpees.
Mosey to rear Pike lot for bear crawls and merkins.
Mosey to Massey Hill for 11’s. LBCs and Big Boys.
COT

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Bushwood from Tennis Courts to Grassy Knoll

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We had 8 at Bushwood for a morning that we talked about purpose… God’s purpose for our lives and how our purpose intersects with occupation (or if it does).

Warm up

Mosey to Tennis Courts for three rounds of

  • Derkins
  • Dips
  • Step ups

with a run in between

Mosey to the back wall to pass the coupon while the Pax performs wall sits and the mode of transportation is either a bear crawl or lunge walk

Final round was 7s with Bobby Hurley’s at the top of the hill and Donkey Kicks at the bottom.  The mode of transportation was bear crawls up and crawl bears down the hill.

Thank you for the fellow-ship and the opportunity to lead!

CH

 

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Rock buddy

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Ran around and did some wheelbarrows up a hill then pull up bars and another hill and sprint and squat and merkin and laugh and more squat and Mary and pray. Twas glorious!

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Valentine’s Day + D2D taper = upper body not so friendly

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WARMUP: a lap around the lot and a circle up for COP – no squats, just the typical – windmills, merkins, planking, Broga poses, shoulder taps, imperial walkers, cherry pickers and then a mosey to the main event
THE THANG: In Valentine’s theme, 9 exercises were structured in a 10-20-30-10-20-30-10-20-30 format for one set followed by a long or short lap.
V-Ups
American Hammers
LBCs
BurpeEs
MerkiNs
Shoulder Taps
Inchworm merkins
LuNges
FluttErs

3 sets total by most and all got better then planked for the 6 and mosey back to COT

MARY: 90 seconds of protractor at various angles. Shaking of midsections were common.
ANNOUNCEMENTS: we’re executed
COT: YHTBT

Always an honor to have a holiday Q – the valentine message was to date your M’s continually – not just on 2/14 every year. Always be in pursuit of the best possible relationship to anchor your concentrica.

Thanks Triple Lindy!!
Honored,
Cyclops

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a long ways from varsity

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a few PAX arrived early to get some extra credit before 0515 start. It was a chilly morning with icy spots around campus this morning.

Dam2DamnBar is tomorrow so this workout was designed to get PAX primed and ready to run fast times at the race.

WARMUP:
dynamic – including high knees, toy soldiers, butt kickers, walking lunges

circled up for (IC) WMs, arm circles, OH claps

continued the dynamic warmup with karaoke variations on the way to the pullup bars.

3 rounds of Cindy (5pullups, 10merkins, 15 squats) to finish off the warmup

THE THANG:
Mosey towards backside of Sugar Creek Elementary and get on FarmHouse Dr out towards the big abandoned skyscraper and then back.

every 1/4 mile stop and plank for 6. Once 6 was in perform IC exercise (mostly merkins but sometimes squats when too many cars passing by) and then perform a different stretch/broga type movement

total of about 2.5 miles of running

MARY: about 1.5 minutes worth of Low slow squats to get us to 0600.

ANNOUNCEMENTS:
PAX continue their acceleration and making good progress on weight loss goals

COT:
prayers for D2DB runners and volunteers this weekend

Bodywash- I remember running with you at Clydesdales before I knew what to think of F3. You were the first to schedule me for a Q and really helped me get comfortable in this group. STL got my VQ but Varsity was my first bootcamp Q – Appreciate you and the awesome job you have done managing the site.

-Badlands

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