Tag: Shady

You can daraleek my hand release merkins

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WARMUP: we did the pledge and they got a disclaimer…it’s Minnow Pond (RIP)
THE THANG: Old school go time.
Exercises at each of the stops was 5 hand release with a shoulder tap in between. Then 5 jump squats.
The route: started at crossing on main -> down academy to the 4 corners -> up the hill to the glass filled parking lot -> print shop getting 5 pull ups in -> back to crossings on main -> up the Massey hill to the parking lot -> little bay Jesus church lot -> down ardrey and past WEP to the chain parking lot -> then all the way down to Kanawha past the gas station (I had to look the name up) -> Leonides to Spratt -> McKenzie to Ardrey to LBJ lot again -> chain parking lot, again -> Massey hill and parking lot, again -> COT
MARY: we did flutters
ANNOUNCEMENTS: May 16 CSAUP, BRR – that’s all you need to know
COT: families of kids going back to school, parents getting older

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Walmart Trip

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AO: <#C02PN44SHNF>
COUNT: low 20s
– run to hardees for a less than warm up . wait for birdcage to arrive
– run to walmart . wait for birdcage to arrive
– partner work at walmart, 1 person plank and the other lap the parking lot
– run to hardees. wait for birdcage to arrive
– run the zipper intersections increasing rep count by 1. sets of burpee merkin squats

cot- DO NOT let fear control you. Its the root of anxiety, apprehension, and indisicion. We are called not to carry a spirit of fear by our faith in Jesus Christ. We will be carried even when we dont understand the mechanics.

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Walmart Trip

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– run to hardees for a less than warm up . wait for birdcage to arrive
– run to walmart . wait for birdcage to arrive
– partner work at walmart, 1 person plank and the other lap the parking lot
– run to hardees. wait for birdcage to arrive
– run the zipper intersections increasing rep count by 1. sets of burpee merkin squats

cot- DO NOT let fear control you. Its the root of anxiety, apprehension, and indisicion. We are called not to carry a spirit of fear by our faith in Jesus Christ. We will be carried even when we dont understand the mechanics.

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Sandbag fun

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WARMUP: Jog a lap then normal mix of SSHs, Walker’s, windmills, and merkins.
THE THANG: Grab bags and move to front of school. 10 clean & presses, 15 bent over rows, 20 step over merkins. Overhead carry to end of columns and back.
10 manmakers, 15 flutters w/press, 20 mtn climbers. Front rack carry out and back.
10 over the shoulders, 15 curls, 20 lunges w/bag. Back rack carry out and back.
Repeat C&P, BO rows, merkins set then left hand only carry out and back.
Repeat manmaker, flutters, and mtn climbers set than right hand carry out and back.
Repeat over shoulder, curl, lunges set then bear hug carry out and back.
Jump over bag side to side 20 times, bear crawl out 10 yards, crawl bear back to bag. Repeat 20 jumps and crawls again.
Head back to cars for a few Mary exercises including some Simbas. Great work today. It didnt take long to warm up. Thx <@U088CUMTQ05> for opportunity!

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Good old fashioned ruck and sandbag work

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WARMUP:
– Mosey around the entire entrance loop
– Merkins x10
– Peter Parker x10
– Parker Peter x10
– Windmill x10

THE THANG:
Move to the grass field with just the sand bag. Gather at one end of the field.
– Sandbag throw into a man maker from one end of the field to the other
– At the end, complete a series of exercises
– Sandbag throw back to the other end of the field
– Complete the exercises again.

Exercises completed at each end:
– LBCs x 10
– Thrusters x10
– Pull-thrus x10 each side
– Flutters x10 each leg

Move back to the flag where we left the rucks. Partner up. One partner completes the exercise with the sandbag while the other completes the exercise with the ruck. Then switch.

2 Rounds
– 10 curls SB
– 10 curls ruck
– 10 Overhead press SB
– 10 Overhead press ruck
– 10 Squats SB
– 10 Squats ruck on front

MARY:
– 4 minutes a various ab exercises

Thank you Brawny for the opportunity to Q my favorite thing….sandbag hate.

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3 Mile Tour

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We had 19 for a 3-mile tour at Block Party. Here’s what we did:

Run to Fort Mill Church of God .3 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises

Run to Unity Presbyterian .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs

Run to St. Paul’s Episcopal .75 miles
– 10 Burpees
– 20 Merkins
– 30 Squats

Run to the top of Main Street .6 miles
– 10 Burpees
– 20 Merkins

Run to Fort Mill Church of the Nazarene .6 miles
– 10 Burpees

Run back to COT .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises

NMM
We are encouraged each year to choose our “one word” – the word that will guide our intentions, hopes, and maybe changes. This year I chose “stand.” There are times I will need to stand up for those without a voice. To stand firm in my beliefs and convictions. To stand out from my peers. But also, to stand down when the battle is not mine to fight. To me, stand represents who I will be when the pressure increases.

I encourage you to find your word – a word that will challenge you to do what you know needs to be done. Let it motivate you to stay the course when life gets hard. It’s a simple exercise that may pay huge dividends.

Aye!
IJ

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GHES out and back

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WARMUP:
THE THANG:
Ran to Gold Hill Elementary and back. 4+ miles depending on which loop you hit at the school
MARY:
ANNOUNCEMENTS:
COT:

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Trails Are The Better Option

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WARMUP:
THE THANG: Some ran trails others ran boring roads to Wally World
MARY: Nope
ANNOUNCEMENTS: Read Newsletter
COT: Yes

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Zipper

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WARMUP:
The pledge of allegiance
THE THANG:
Run to old Hardee’s parking lot
Provide directions to Pax to run right side zipper.
At each end 10 merkins and 10 squats

Run back to COT
3 miles
100 merkins
100 squats

Most got more than 3 and more reps since they are fast.
Approximately 130 reps of each plus other stuff at the end.
MARY:
ANNOUNCEMENTS:
COT:

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Backblast!

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WARMUP: Side straddle hops, merkins, imperial walkers, windmills
THE THANG: Mosey to church hill, partner up, one partner runs to top of hill and does 10 merkins, runs back down hill while partner does plank shoulder taps. Alternate splits for 10 min. Mosey to FBCFM parking lot, partner up, one partner does bear crawls or frog jumps for half the parking lot, sprints remaining distance and returns to partner who is alternating 25 LBCs and 25 russian twists. Alternate exercises for 10 min. Mosey to playground at PrintShop. Perform 10min AMRAP, no partners, 5 pull ups, 10 merkins, 15 squats. Mosey to COT.
MARY:
ANNOUNCEMENTS:
COT:

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