Ran around town with stops at various locations with three exercises: No Cheat Merkins (Hand release with a shoulder tap at the top), squats, and LBCs. Just met the minimum distance of 3.0 miles.
Thanks for the opportunity.
Very delayed in writing this but since Band Camp finally came to a ruck workout and keeps ‘reminding’ me about it, I’ll try to remember what we did.
Ruck up and grab sandbags and head over to small field for some sandbag relays. Grab everything and head over to base of heart attack hill. Partner up and split taking sandbags up the hill. Drop the sandbags at the top and head back down. This trip up no straps. Suitcase, fireman, overhead, however you want to carry your ruck up the hill. Almost lost Tinsel to hills namesake bit his BP finally came down. Link the sandbags together for team weight. Everyone rotated on and off to help carry the weight most of the way back to COT. Times almost up so break apart the sandbags and huff it back for COT. Thanks for the Q opportunity Divac! And I promise next year when Band Camp returns the back blast will be prompt.
WARMUP: SSH, IW, squats, Rebel merkin, MNC
THE THANG: 3 stations were established with 3 exercises at each station all 15 reps.
1st station – Lot next to Loom at the short wall
Exercise Dips, Derkins, Step-ups
2nd Station – Church of God parking lot
Exercise – WAM, Squats, Monkey Humpers
3rd Station – Top of Hill parking Lot
Exercise – CDD, Flutters, Merkins
Circle back to the first station and repeat. The loop was .5 miles. We all got 3 laps in and ended back at station 1 for a shoulder burn. Exercises in cadence.
25 MNC
25 OH Claps
15 CDD
10 Diamond Merkins.
Back to COT for Mary
MARY: Flutters, LBC with Feet at 6”, American Hammer.
ANNOUNCEMENTS: several announcements with events coming up. Make sure to look at the newsletter.
COT: lifted up prayers for healing, illness, family and marriages.
WARMUP: No. This is Minnow Pond, bro…
THE THANG:
– Run to top of main street – rally at Hardee’s
– 15 burpees to kick it off
– Run to Town Hall
– 15/15/30 – Merkins/Squats/Flutters
– Run to Domino’s
– 15/15/30 – Merkins/Squats/Flutters
– Run to Wing King
– 15/15/30 – Merkins/Squats/Flutters
– Run to corner of Doby Ct. on RIGHT
– 15/15/30 – Merkins/Squats/Flutters
– Run Doby Ct to other end (loop)
– 15/15/30 – Merkins/Squats/Flutters
– Run down Doby’s Bridge and turn LEFT on Kimbrell – run to corner of Kanawha/Pine Trails
– 15/15/30 – Merkins/Squats/Flutters
– Run Kanawha Ct – then turn LEFT
– 15/15/30 – Merkins/Squats/Flutters
– Run to 160/Tom Hall – then turn LEFT
– 15/15/30 – Merkins/Squats/Flutters
– Run back to COT – if time make a stop at Domino’s
– 15/15/30 – Merkins/Squats/Flutters
– Total mileage should have been in the 3.3-ish range…
MARY: Only for the fast guys that didn’t go pick up the 6
ANNOUNCEMENTS: No one reads these. I’m not typing it. Read your newsletter or whatever…
MOLESKIN: Need to add this as a section to the Slack/Back… it’s a fun recap of the odd and funny happenings during the workout… like Bobber being at the very back, or Jekyll railing on and on about investments or whatever it was, or YHC pulling a Zima and tripping on the sidewalk… stuff like that.
COT: 5th Core Principle
WARMUP:
THE THANG: Re-start Wet Stone and the blade relationship.
The value in the relationship:
1.Makes you better
2.helps someone else.
3.a confidant for life
4.Helping another person is Gods plan for all of us.
5.Life is better not alone
6. gain perspective on the way you see things.
Who to pick as a Wet Stone; Someone who has something you want or like or respect.
1.Paece and happiness
2.a good attitude
3. A good relationship with spouse /God
4.Content with what they have
5.Responsible or dependable
6.A good friend
7.A good leader
8. Great shape
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, IW, HW
THE THANG: 10 min workout, 5 min yoga
Set 1:
5 burpees
10 merkins
15 plank jacks
20 jump squats
Run
We got in 3 sets
Set 2:
40 seconds mountain climbers
40 seconds squats
40 seconds shoulder taps
40 seconds lunge
40 seconds Freddie Mercury
We got in 3
Set 3:
Run
Group 1: Pull-ups & toe touches
Group 2: Merkins
Started in the down position or hanging called up and down slowly
MARY: we did yoga for 15 minutes total. Engage your core
ANNOUNCEMENTS: read your newsletter. Lots going on
COT:
Prayers of gratitude for the lives of our children
Prayers for the passing of our elders
Prayers that we may be like the burning bush, brightly on fire yet not consumed
WARMUP: SSH, squats, windmill, merkins, stopped at a few benches for some dips and derkins
THE THANG: did a bit of a ladder back and forth on the basketball courts. After each exercise, we ran to the other end of the parking lot / basketball court until we ran out of time…but we got through the list.
List 1:
– 5 hand release merkins
– 10 derkins (plank on partners back)
– 20 knee to chest jumps
– 30 CDD
– 40 plank jacks
– 50 LBC
– 60 ski jumps
– 60 squats
– 50 calf raises
– 40 dips
– 30 monkey humpers
– 20 lunges
– 10 apolo ohno
– 5 shoulder taps
List 2:
– 5 burpee broad jumps
– 10 diamond merkins
– 20 merkins
– 30 mountain climbers
– 40 seal jacks
– 50 American hammers
– 60 Moroccan night clubs
– 60 SSH
– 50 shoulder presses
– 40 crab cakes
– 30 flutters
– 20 big boys
– 10 flying squirrels
– 5 dive bombers
MARY: not enough time
ANNOUNCEMENTS: newsletter
COT: yes…completed
WARMUP: The first lap behind the pacer (YHC) served as the warmup with three stops for exercises along the way.
THE THANG: The route today was a figure eight on the map — out the lot up to Skipper for a right turn at the Pharmacy (fka bank) down 160 to a right turn on Main street, down hill to a left turn on Railroad Ave left turn at Print Shop across the connector to Munroe White down the hill to Academy back to Main Street and Memorial Park.
Each time pax get to Print Shop it’s 10x Perfect Merkins (= Hand release Merkin with Shoulder tap at the top)
Each time pax get to Pharmacy lot it’s 20x Squats + 30x Plank jacks.
All pax got at least 3 laps for 3.3+ miles each.
MARY: Rebel led some Mary as the pax reconvened at the lot.
ANNOUNCEMENTS: Whetstone revival at Hanging with Stang today (if you’re reading this you either made it or didn’t), Beers for Beetus, read your newsletter
COT: Pax pushed hard today, esp after lap 1 during which there was much mumblechatter. It’s cold out but not too cold for these HIMs!
Tesla and Shady were kings — crushed it, nowhere in sight!
16 pax owned Main St Fort Mill during first lap…should’ve had a camera recording the scene for a hype vid
Themes of Grace, Disgrace, Expectations and Shame running across my radar in recent days/weeks. Stirring interview with Marcus Mumford included his living for a long time “under layers and layers of shame.” Reflections on that article and his recent songs continue to draw me deeper. Check it out and reflect on your own experience — https://www.gq.com/story/gq-hype-marcus-mumford
Thanks for the invite Jekyll! Missed you!
Always an honor, pax! Thanks for pushing yourself and me today!
WARMUP: The Q warmed up with a few laps in the LPL parking lot. Olaf warmed up out and about.
THE THANG: The pax were given the route out to the Footloose AO and back. (as the site Q, never miss an opportunity to put the AO on the Pax’s mind). Modifiable from 3+ miles – add or subtract as necessary. 11 men launched and passed in front of my M on her way to work at the red light at the Peach Stand.
11 men arrived back safely!
This is not a DeepFake. This is an ACTUAL Real backblast from Clydesdales.
MARY: nah, not today.
ANNOUNCEMENTS: marriages
COT: marriages.
WARMUP: broga…I crushed it and didn’t use my sissy yoga mat which I guess is now frowned upon. Who knows but the stretching was wonderful.
THE THANG: short run Dora…about 50 yard run way down in the elementary parking lot. Partner up for 100 diamond merkins, 200 lunges, 300 double count flutters.
Headed over to the hill for 7s. Hand release merkins at the bottom, half way up the hill for CDD. Before we started, YHC asked how to balance servant leadership with frustration with patience with a little bit of perspective.
After 7s we headed to the pull up bars with under 5 min remaining.
– 1 pull-up, dangle for 10 seconds, then
– 2 pull-ups, dangle for 20 seconds, then
– 3 pull-ups, dangle for 30 seconds, then
-4 pull-ups, dangle for 40 seconds…
Body wash won and made it to 4 and 40! He gets to continue being site Q!
MARY: not today
ANNOUNCEMENTS: newsletter, Columbia 10 year, trash pick up, men’s shelter
COT: health, anniversary (BD!!), upcoming star course guys