Tag: Shady

Recycled

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WARMUP:

SSH, windmill (lots of moaning), merkin, honeymooner, down dog

THE THANG:
Over by the track between the two schools we had 5 cones setup along one of the straight away.

Starting at the first come you are to travel by recommended mode of transportation to the each come. Each round will have two sets of exercises. Switch exercise at each cones

Rd 1 – lung walk, merkins 20, dips 20
Run a lap
Rd 2 – bear crawl, lunges 20, squats 20
Run a lap
Rd 3 – side lung walk, merkins 20, dips 20
Run a lap
Rd 4 – sideways bear crawl, lunges 20, squats 20
Run a lap
Rd 5 – rotate between bear crawl and lunge walk, LBCs 20, leg raises 10

Next moved to some super man’s for 5 rds and then finished off the workout with Airborne hip specials.

MARY:
ANNOUNCEMENTS:
COT:

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F1/Nascar/IndyCar Inspired Racetrack

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WARMUP:
Mosey to Keller Williams lighted parking lot on the way to school

20 SSH IC
10 LSS IC
10 Windmill IC

THE THANG:
Mosey to far end of school to start loop:
1. Walking Lunges to end of parking spaces
2. Bunny Hop back down parking spaces on other side

Mosey to next loop:
1. Spiderman Lunge to storm drain
2. Complete the loop

Mosey to final loop:
1. 10 Hand Release Merkins
2. Complete loop run back to start.

See image. Most completed 4 laps.

Final lap in front of flags:
10 Flutter IC
10 Hello Dolly IC
10 LBC IC
10 BigBoys IC

Mosey back to COT

MARY:

ANNOUNCEMENTS:
Fort Mill Care Center
Iron Pax

COT:
Show To Know

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Hive 9th Birthday

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We gathered strong for a kettlebell celebration
WARMUP: Happy Hour led
THE THANG:
Airborne had 10 minutes of EMOM
ran a lap
Band Camp had 10 minutes of EMOM (Free Smells splashed a little root beer cause he’s 19)
ran a lap
BOB had 10 minutes of EMOM
MARY: Airborne close with his hip extravaganza
ANNOUNCEMENTS: Grateful Longshanks kicked this AO off 9 years ago. Missed Uhaul being there, but otherwise we had all the former site Qs present
COT: Was held
Coffeeteria with Popppins leading afterwards.

Thanks Happy Hour for the push to celebrate!

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Brilliant Fashion

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WARMUP: No
THE THANG: munn to left on Harris, left on Jackson, left on 160 and back to cot. Add in more of needed
MARY: Huh
ANNOUNCEMENTS: Read your newsletter
COT:

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The Ranch/ Tour of the Campus, small Men workout

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WARMUP: Merkins, Side straddle Hop, low slow squat
THE THANG: Ran all of Spring Field campus with multiple pain stations and lots of steps ( Dips, 3 burpees, Bear crawl, with 3 Merkins stopping at each cone, and finishing with 10 Side straddle hops and 6 bomb :bomb: jacks. Ran 3+ Miles

MARY:

ANNOUNCEMENTS: check slack

COT: prayer and praise for family and F3

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Star fish

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WARMUP: run around downtown with a few stops along the way with a variety of exercises until we got to the initial point of the starfish
THE THANG: center point with 5 burpees every time that we go back to that point. Point 1 with BBSU and CDD. Point 2 with merkins and LBCs, point 3 with squats and Rosalitas, point 4 with jump squats and shoulder taps. Go back to COT for a total of 3 to 3.5 miles
MARY:
ANNOUNCEMENTS:
COT:

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#eastwardexpansion – OTB with PLC

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– Partner Bear crawls and running.
– nuR uphill
– bball court legs: squat variety and lunge walk
– Life’s a bench: chest and upper body burner
– Jailbreak
– Mary

Parking Lot Coffee (PLC) post-COT

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The Bradley

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0500 Honey Badger

A great group of HIMS descended on NAFO to start their week like a Hero.

Warmup

20 SSH IC
10 Windmill IC
20 Mnc Climbers IC
Stretch

Run to the Pull Up Bars

“ The Bradley”

100 meter sprint
10 Burpees OR (10 HR merkins for ppl preserving their knees)
100 meter sprint
10 Pull-ups

Wash rinse repeat 10 times.

I’m happy to say that we all finished with plenty of time to spare. A lot of great chatter, and great support for everyone along the way.

Got to COT and did 2 sets of 4 rounds of various ab exercises to finish right at 0600.

Always honored and privileged to lead at this AO. The stories and workouts here in remembrance of those who served are great reminders of what has been sacrificed for us and give us the perspective to tackle whatever life throws at us.

Take care and SYITG!

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Cindy, she’s my friend

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WARMUP: Hold plank while we remember SSgt TJ Dudley

THE THANG:
Murph-ish style Dora, Cindy played a 3rd wheel the whole workout
– 100 pulls up, high knees with Cindy overhead
– 200 merks, farmers carry up the hill and leave it, run back; partner brings it back
– 300 squats; same thing with Cindy and hill
– Laps around the playground: partner overhead carries Cindy while partner runs the lap, trade places when partner catches up: 10 laps

COT

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