Tag: Shady

Who needs drill bits?

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WARMUP: pledge and run to WEP entrance…got in a few merkins and tree hugging while we waited for 6
THE THANG: we’re doing laps.

At the second swing bench you will stop for 10 merkins and 20 in cadence flutters. Run at a 1 mile pace to first swing bench and dial it back to 5k pace until you reach second bench…that’s pretty much about it.

What I noticed is I ran at the 1 mile faster pace most of the time so didn’t really follow instructions. Also ran low on 3 mile min so tried to have guys run at 3 swing benches but it was a little bit of a lost cause at the end. Headed back at 5:55.
MARY: old bay led some Mary at the end
ANNOUNCEMENTS: definitely
COT: for sho

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Who needs drill bits?

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WARMUP: pledge and run to WEP entrance…got in a few merkins and tree hugging while we waited for 6
THE THANG: we’re doing laps.

At the second swing bench you will stop for 10 merkins and 20 in cadence flutters. Run at a 1 mile pace to first swing bench and dial it back to 5k pace until you reach second bench…that’s pretty much about it.

What I noticed is I ran at the 1 mile faster pace most of the time so didn’t really follow instructions. Also ran low on 3 mile min so tried to have guys run at 3 swing benches but it was a little bit of a lost cause at the end. Headed back at 5:55.
MARY: old bay led some Mary at the end
ANNOUNCEMENTS: definitely
COT: for sho

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Who needs drill bits?

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WARMUP: pledge and run to WEP entrance…got in a few merkins and tree hugging while we waited for 6
THE THANG: we’re doing laps.

At the second swing bench you will stop for 10 merkins and 20 in cadence flutters. Run at a 1 mile pace to first swing bench and dial it back to 5k pace until you reach second bench…that’s pretty much about it.

What I noticed is I ran at the 1 mile faster pace most of the time so didn’t really follow instructions. Also ran low on 3 mile min so tried to have guys run at 3 swing benches but it was a little bit of a lost cause at the end. Headed back at 5:55.
MARY: old bay led some Mary at the end
ANNOUNCEMENTS: definitely
COT: for sho

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This is moderate, right?

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WARMUP: run, shuffle, toy soldier, high knee, butt kicker, bear crawls, low slow squats, merkins, mountain climbers
THE THANG: run to the back parking lot and go to the middle by the basketball hoops.

I tell the guys this workout is from a moderate workout back in June 2020…which I don’t think I treated it as moderate back then.

Point out 4 corners about 40 yards from the center. At each corner, start with 5, then come to middle for 1 burpee, then to the next corner for 5, back to center for 1, until you hit all corners and center. Then go up to 10 at each corner and back to center for 2 burpees…and so on. Do this increase of 5 at corners and then keep adding burpees until 25 at the corners and 5 burpees in the center.

4 corners were: ranger merkins, knee jumps, American hammers, CDD.

It was a crowd pleaser and took pretty much the full time. We picked up the 6 so some guys got some bonus which was nice and we did the last round of 25s and 5 burpees as a group.
MARY: Did some round robin Mary
ANNOUNCEMENTS: check
COT: of course

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The Zipper at Minnow Pond

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YHC was excited to join the Pax for Minnow Pond this AM. Prior to the workout, I looked over previous backblasts because I wanted to do the Zipper but wanted to see the level of exercises associated with it. I chose 4 exercises to mix in with the running and get a full body workout.

WARMUP:
Disclaimer, Pledge of Allegiance followed by a mosey to old Hardees parking lot. (Aside – does Fort Mill need a paid parking lot?)

THE THANG:
Run the Zipper which includes Spring Street and the associated side street with 10 merkins, Mtn climbers, squat jumps and big boys at each corner.

Run back to old Hardees at 5:55. Last group of exercises

MARY: Flutters, LBCs and Hello Dollies until the 6 arrives

Mosey home.

ANNOUNCEMENTS:
Congrats to Dark Helmet as he takes the reins as Nantan of F3 Nation
Read the newsletter as we have lots of activity coming up

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Running with push ups

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WARMUP: pledge
THE THANG: mosey to WEP and partner up. Each partner runs in opposite direction around the WEP path and each time they meet do the next installment in a 1/4 jack webb with burpees/ merkins ( 1 burpees and 4 merks, etc) cap of 7 burpees and 28 merkins before starting back down the mountain
MARY:
ANNOUNCEMENTS:
COT:

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2024.07 Clydesdales

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Up Massey hill
Loop back on Spratt
Up Massey hill
Loop back on McCammon
Up Massey hill
Loop back on Ardrey

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Coliseum

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WARMUP: mosey with dynamic stretching. Variety of warmup exercises in 15 reps all in cadence. Pleaded of Allegiance
THE THANG: bear crawl while partner does merkins (standard, diamond, wide) mosey to wall- muscle ups 10/8/6/4/2
Light poles for variety of upper, lower, core exercises. With 15 burpees to finish it up. Indian run back to COT
MARY:
ANNOUNCEMENTS:
COT: We all have things going on in our lives, we need to remember to put others first, focus on our changes, and remember to give others some grace.

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Saying hello to Colosseum

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WARMUP: SSH
THE THANG: Run to Colosseum, 15 Mac tar jai’s; run back to StL, 5 Jack Webb’s; repeat again; run, 15 CDD’s; run, 5 plank Webbs; repeated by the gazelles

Mini QSchool for 7 min: For pax that have never Q’d, schooling given on proper cadence; given an exercise to lead pax in: SSH, merkins, American hammers

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Kettle Bell Blues

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WARMUP: mosey to parking lot with bells to warmup. SSL,IW,Merkins, Low Slow Squat, peach pickers, wind mills.
THE THANG: DORA
100- American Hammers w Bell – mosey 100 yds and back
100 -lunges w Bell – mosey 100 yds and back
100-tricep extensions- mosey 100 yds and back.

AMRAP – 45 seconds
Goblet Squats
Curls
Chest Press
Swings
Rows

Mosey to Large Hill (7’s)
Man Makers
Cleans

MARY: not really
Announcements: Post at Block Party on Tuesdays
COT: prayers for health (physical,mental, spiritual)

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