Tag: Senator Tressel

CLYDESDALES VQ

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WARMUP: Welcome, disclaimer (lame today) and explanation of route.
THE THANG: Take the walking path toward town and take a left on Skipper and a right onto Tom Hall St. Follow Tom Hall and right onto Main St back to 160. Right on 160 and left onto Massey Street (up that hill) all the way to Harris. Right on Harris, right on Ardrey, left on 160 and back on the trail to COT. About 4 miles total
MARY: No Mary was done today
ANNOUNCEMENTS: Alcatraz 10 yr anniversary workout this Saturday at Runde Park. Dam to Dam 10K and fundraising events starting now. Support your local community
COT: Prayers for my mom with dementia and terminal cancer, and the men and women serving our country.

This was my first Q at Clydesdales and the 1st time I’ve Q’d a run in several years. It was great to be back on that familiar trail and to spend time time with my friends Twister and Change Order. The cool fall weather was the icing on the cake. What a great way to start the day!

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Skipper’s Tour de Corral

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WARMUP:
– Quick mosey around the lot followed by COP…windmill, produce picker, low slow squat, merkin, up dog and down dog.
THE THANG:
– Started with a merkin gauntlet in front of Bubbles ‘N Bows. PAX formed a line arms length apart and held plank. PAX took turns traveling the gauntlet, stopping to do a merkin at each planking PAX. Rinsed and repeated, swapping out Al Gore for the plank and burpees for the merkins.
– Mosey thru the parking lot to Stockbridge Dr, right on Arbor Village to Grant Farm Dr. Completed a round of 7s on Grant Farm hill. Burpees at the bottom (entrance to apartment complex) and hand release merkins at the top (fire department parking lot).
– Mosey back to Bubbles ‘N Bows for a DORA…300 sumo squats, 200 Superman, 100 wide arm merkin. Cut the Dora a little short to save 5 minutes for Mary.

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On the fly(forgot to schedule a Q)

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WARMUP: IC exercises and stretches
THE THANG: mosey to side wall at teeter for wall work that included wall sits and Moroccan nightclubs while 1 pax ran to other side and performed 5 flying squirrels and ran back. Next round included Mike Tyson’s on the wall while pax ran out and performed 5 burpees. Alternating to wall plank and then wall sits until complete. More moseying behind teeter for curb 7’s that had us bearcrawling to one curb for incline merkins and crab walk back for dips. More mosey for partner AROD hill work at the apartments. One partner ran up to the firehouse and back while other partner performed 300 lbcs, 200 squats, 100 merkins.
MARY: some IC work
ANNOUNCEMENTS: upcoming BBQ/bourbon event, upcoming poker event, q source, read your newsletter
COT: enjoy the little things in life, travel mercies

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Jams Sesh at the traz

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WARMUP: Stretches and IC exercises
THE THANG:
1)Tabata – 6 cycles, 6x sets ea. 20 secs on, 11 secs rest. 1 min recovery run. Run around lot.
1. Squats
2. Flutters  
3. Monkey humpers
4. American hammers
5. Lunges
6. Vups

2)DORA at steep road. Partner does 5 flying squirrels at the top.
1. 100 jump squats
2. 200 hillbilly Walker
3. 300 lbcs

3)Round of 11 motivator to end things

MARY: 2 remaining minutes were used for IC on your 6 exercises
ANNOUNCEMENTS: poker night, bbq and bourbon night, read your newsletter
COT: prayers for those that are ailing and those dealing with loss of a loved one. Prayers for our 2.0s. Always thankful for what we have.

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Ramblings at The Ranch

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Five guys rambled around The Ranch for an assortment of exercises and much mumblechatter. Here’s what we did:

Warm-Up
– 10 Imperial Walkers (IC)
– 10 Low Slow Squats (IC)
– 10 Seal Jacks (IC)

Mosey to the picnic tables
– 10 Irkins (IC)
– 10 Dips (IC)

Mosey to the back lot
– 4 Corners Escalator (10, 15, 20, 25)
– Merkins, Calf Raises, LBCs, Overhead Claps (70 reps of each exercise)

Mosey to the back of SMS
– Boberry Laps (4 laps, 10 Burpees per lap)
– Various stretches to catch our breath

Mosey back to the picnic tables
– 15 Step-ups each leg
– Calf Stretches

Mosey to the hill
– Sevens with Bobby Hurleys and Monkey Humpers

Mosey back to COT
– 3 Minutes of Mary
– 10 American Hammers (IC)
– 10 Hello Dollies (IC)
– 10 Gas Pumpers (IC)
– 10 Boxcutters (IC)
– 10 V-Ups (IC)
– 10 Ab Mat Sit-ups

2.41 miles total

NMM
Today I learned that Mainframe calls Food Lion the “Shitty Kitty,” Change Order was the reason the bell curve exists at school, Saw Dust cried when Coach K retired, and Senator Tressel is running off to Europe with a much younger woman. If that type of info doesn’t get you interested in The Ranch, I don’t know what will. Thanks for the opportunity to lead. Enjoyed our time this morning.

-IJ

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DORA – AROD (Dora spelled backwards for those who need an explanation)

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Great start to the morning with a few Kotters arriving before kick-off. Short disclaimer and a lap around the parking lot. Circle -up for warm-ups (SSHs, Imperial Walkers, Windmills, MNCs, and some burpees mixed in.
Next, we moseyed to the church parking lot.
DORA 1-2-3 merkins (100), Squats (200), and LBCs (300).
Partner 1 – ran around the parking lot
Partner 2- performed exercise
Flapjack

AROD 3-2-1 merkins (300), Squats (200), and LBCs (100).
Partner 1 – ran backwards around the parking lot
Partner 2- performed exercise
Flapjack

Back to COT

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When does Broga begin?

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WARMUP: SSH, Imperial Walkers, windmills, plank Stretches
THE THANG:
Simple lap around the prison walls. First stop, pull up bars – 3 reps
Second stop- stairs near hill, Hand release merkins – 5 reps
Third stop- bottom of hill, diamond merkins – 5 reps
Forth stop – top of hill, wide arrow merkins- 5 reps
last stop- back to parking lot, man makers and squat thruster – 5 reps each
+1 rep each lap
Last lap was shorted time
MARY: body destroyer

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Potpourri of Pain

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WARMUP: windmill, arm circles, merkins, mountain climbers
THE THANG: mosey to pull up bars.  5 sets – counts of 5,4,3,2 and 1 with 5 merkins in between each set of pull-ups.  Mosey back to parking lot and pick up coupons.  Form a line.  One person used the sand bag and performed 25 squats and functioned as the timer.  Remaining pax performed the following exercises:
Merkins
Dips
Carolina Dry Docks
Squats
Calf raises
Alternating lunges
Single Leg Deadlifts

After the above exercises were done, we took a lap, came back and changed coupon to the kettlebell. While one PAX performed 20 curls, remaining PAX worked through the exercise set listed above. Took another and came back to the wall for some air chair and balls to wall. Formed back on the line and did 100 yd sprints with 1 min of plank between each sprint.
MARY: 3 min of Ab work and finished with my hip exercises.
ANNOUNCEMENTS:
COT:

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The Mighty 3

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Three pax decided that Footloose was their thing today so they met at the church parking lot on Confederate St. After a quick disclaimer, we set off for another workout in downtown Fort Mill.
Here is what we did:

THE THANG:

Mosey out of the parking lot towards Tom Hall St, and run down to the Kimbrell’s parking lot for COP:

SSH x 20, merkin x 7, squat x 20, LBC x 20, mountain climber x 15/hold plank/6″/Right and left arm/leg high/6″/5 merkins/recover. Morrocan night club x 20 while walking down main street.
Mosey down Main Street, take a left onto Confederate, and find a spot on the wall across from the Improper Pig. ssume people’s chair along the building across from the Improper Pig (enjoy the smoked meat smell)

People’s chair, with overhead hand claps. Recover and shake ’em out.
BTTW -hold, recover.
People’s chair hold, 10 overhead claps
Modified Mike Tyson (no merkin), hold. YHC noted that this position was in the news recently as a way that an inmate escaped from a Pennsylvania prison.
People’s chair, 10 overhead claps
Modified Mike Tyson hold, recover.

Mosey to the sidewalk across from Veteran’s Memorial for a modified Jacob’s ladder.

Round 1: Do 10 SSH, run up the hill, do 10 merkins, run back down
Round 2: Do 10 squats, run up the hill, do 10 bombjacks, run back down
Round 3: Bear crawl up the hill, do 7 burpees, run back down
Round 4: Bear crawl up the hill, do 7 burpees, run back down

Mosey to the small lot by the police department for ABLAB:

MARY: Freddie Merc x 15, Flutter x 15, Hello Dolly x 15, Superman x 3

ANNOUNCEMENTS: Read your newsletter

COT: Prayers for family members and friends afflicted with cancer.

NMM: Mighty Mite joined us today. He recently got married and moved to Fort Mill from Charlotte. YHC and Mighty Mite used to post together on Friday’s in South Charlotte (Centurion). That was about 10 years ago when The Fort had no workouts on Fridays. Welcome to the Fort, brother! It was good to reconnect today you and I look forward to posting with you again in the future.

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Tag me in coach and a bday boy bonus

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WARMUP: As Pax gathered, the mumblechatter intensified. It was going to be one of those mornings which is always fun and encouraging. YHC rec’d the bat signal call from Esso to sub-Q due to prior commitments and who can say no to that guy. Plus the opportunity to Q these group of merry men, can’t turn that down!

Ran over to the church, avoided any cars, did some high stepping and butt kickers on the way, and circled up in the parking lot. Did some SSH, cherry pickers, squats, merkins, back stretches.
THE THANG: Ran over to the benches and did a rinse and repeat (just 2x) of: step ups (20), incline merkins (20), dips (20).

Ran around the turnabout at the church to kick off pearls on a string. Exercises consisted of: 10 bomb jacks, 20 diamond merkins, 30 hammers, 40 squats (note to self, this was a lot), 52 flutters (for Anchorman bday boy), 60 calf raises. So at each stop, we added on the exercises and then went down for a few after we got to 60. The stops included: church, entrance to grocery, water fountain at apartment complex, fake stop at neighborhood on the back left from fountain so ran back to fountain, fire station house, parking lot of daycare, road behind gas station, back to COT.
MARY: quick Mary led by Slow Jams
ANNOUNCEMENTS: Patience for parents, kids, teachers
COT: Yes, completed this and even got a quick show from Senator!

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