Tag: Shield

You don’t feel rain when you are putting in the work!

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WARMUP:
– Mosey around the parking lot
– 40 SSH
– Plank for a message (had to be there to hear it)

THE THANG:

At the pull up bars – Dora
– Each partner pair gets a coupon and a pull-up bar station
– 100 Derkins (feet on the coupon)
– 200 Bentover Rows
– 300 Curls
– While Partner A is doing Dora work, Partner B runs down the hill to the stop sign and Nur back. Perform 3 pull-ups before starting the Dora work. Continue switching until all reps are completed

Mosey to the football field

Cross the football field width wise down the yard lines. 5 burpees at each sideline
– [ ] Partner carry 10 & 20
– [ ] Bear crawl 30
– [ ] Crawl Bear 40

MARY:
– 10 American Hammers
– 10 Flutters
ANNOUNCEMENTS:
COT:

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Post Holiday Get Moving SL Run

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WARMUP: Jog from house to meet PAX
THE THANG: HC & Ruby from from their hood to meet YHC & Shield along Starlight Drive. After that we weaved our way through Regal Manor, Balmoral and Fallbrook. Lots of talk about holidays, plans for next year and if working out in a hotel counts towards the post count for 2023. Most of us are shooing for 200 posts or more for ’23. Dropped of Shield back at his house, then YHC and HC and Ruby worked their way back home. Between 4.5 and 5.75 miles this am.
MARY: none
ANNOUNCEMENTS: none
COT: Talked during the run.

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Xmas Eve below Zero

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Some PAX ran the Clave Boss and then rolled out. Other PAX rolled in for only the workout. Some PAX did both.

Split quickly into 3 groups. Rebound, Sprocket, and Mark Twain each took a group through a warmup and then visited 3 stations. Double D, 38 Special, and Band Camp lead the PAX at each stations. It was too cold (11 degrees Fahrenheit with some biting wind) to vote on which station was the Ghost of Christmases Past, Present and Future (see we did work in a little Xmas theme)

38’s portion:

The Roshamburpee-fest
Demonstrated a roshamburpee (plank position, 1, 2, 3 shoot).
Assigned one PAX to the end of each of the concrete paths. Everyone will run up the concrete paths in succession (or do whatever) and challenge the guy stuck at the end with a roshamburpee.
Winner gets up and runs up to the next level to challenge the next PAX. Loser stays put and keeps plank (or just tries to keep warm). At the five minute mark called “Sudden Death!”. Everyone tries to do laps but they always challenge anyone they run by (passing challenges in progress) and basically it looks like a bunch of pool balls knocking into each other the whole way. A lot of burpees. A lot of laughs. A lot of running. A lot of fun

Double D’s portion:

Started with 10 burpees OYO.
Group then broke up into 3-5 pax.
1 pax runs to block does 1st exercise in red while others in group do exercise in green.
Cycle all pax in group through, then move to second set of exercises.

Exercises:
RED:
1.Blockees
2.Swings
3.Curls
4.OH Press
5.Rows
GREEN:
1.Squat
2.Clave Raise
3.Sumo Squat
4.Monkey Humpers
5.Lunges

We planked for 6 and a short msg. Then group moved on.

Band Camp’s Portion:
Buy in with 20 Bulgarian Split Squats each leg
Ran a version of Red Barchetta-style workout
Run down – exercises
Mosey back – 5 burpees in cadence
50 in cadence Mountain Climbers (cold hands)
49 in cadence Flutters
48 in cadence Squats
47 in cadence Merkins

COT – and to all a good night!

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We’re Not in Kansas Anymore Toto

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WARMUP: Mosey to the pull-up bars to seek shelter from the wind. Followed up with some SSH, Moroccan NC, Imperial Walkers, Hillbilly Walkers.
THE THANG: EMOM with 30 second breaks in between. Order was Pull-ups, Squats with Block, Curls, Overhead Presses, LBC, Merkins, Flutters, Chest Press, Man Makers, Knees to Chest, Low Plank, KB Swings, SSH and Thrusters. Start over again.
MARY: Ran out of time
ANNOUNCEMENTS: Christmas Eve Convergence. Bundle up! It’s gonna be cold! Blood a drive is coming up.
COT: What happens in COT stays in COT.

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Kaisers last Hoo-rah

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WARMUP:
Mosey to football field, to 50 and back to end zone
10 Windmills IC
20 SSH IC
10 LSS IC
10 MNC IC
10 HW IC

THE THANG:
20x everything IC – start on goal line
Squats IC -> toy soldier to 20
Monkey Humpers IC -> lunges to 40
Jump Squats IC -> broad jumps to 40
Calf Raises IC -> butt kickers to 20
LSS IC -> duck walk to end zone
Jog to 50, sprint back to end zone

Rinse and repeat with 15x, 10x, 5x IC

Moseyed to pull up bars
3 rounds of 5 pull ups, 10 merkins, 20 Big Boys

MARY:
Flutters, v-ups, Freddie mercury’s, box cutters and stretching

ANNOUNCEMENTS: Christmas Eve convergence

COT:

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Tom Hall WOD

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Thomas Lee Hall was the son of Fort Mill Mayor, William Lee Hall. He gave his life in WW1. Here’s the Citation from his Congressional Medal of Honor:

Having overcome two machine-gun nests under his skillful leadership, Sgt. Hall’s platoon was stopped 800 yards from its final objective by machine-gun fire of particular intensity. Ordering his men to take cover in a sunken road, he advanced alone on the enemy machine-gun post and killed five members of the crew with his bayonet and thereby made possible the further advance of the line. While attacking another machine-gun nest later in the day this gallant soldier was mortally wounded.

The main part of HWY 160 through Fort Mill was renamed from “[John Wilkes] Booth Street” to “Tom Hall Street.” His heroic deeds helped our town move on from its secessionist past.

Warmup:
SSH
IW
HW
Mosey
118 Swings w/ cinder block
30 Squats w/ Block overhead
30 Merkins
(Sgt Hall was in COMPANY G of the Army’s 118TH INFANTRY, 30TH DIVISION)

Laps in front of sugar creek
One lap – just mosey (Sgt. Hall survived the first attack on the German position)
One lap – bear crawl/lunge walk/block carry (Sgt. Hall’s second attack was the one that took his life)

After each of the two laps, we sprinted the hill alone to honor Sgt Hall ordering his men to stay behind and advancing solo to take the German machine gun positions. At the pull-up bars: 5 pull-ups, 5 knees to chest, 5 L leg raises. 5 manmakers back down at the bottom of the hill for the 5 Germans he killed at bayonet point.

Rinse and repeat. We sprinted the hill 3 times.

COT

Welcome FNGs Easy A & Portal

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The Beaver and Eleanor Tea Party

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Boston Tea Party inspired workout for Varsity.
Started with a mosey run to parking spot “17” and did:
SH (15x I/C)
Windmills (8x I/C)
Imperial walkers (10x I/C)
Moroccan N/C (10x I/C)
Run to parking spot “73” and did:
Low slow squat (10x I/C)
Big arm circles fwd/bkwd
Peter Parkers
Plank stretches

Run to the pull up bars and deliver the Boston Tea Party story (see end of BB).
342 crates of tea tossed overboard, therefore we did:
3 pullups then remain on the bar and do 4 toes2bar, still hang and do another 2 pullups
Plank rest for the six
Repeat the 3-4-2
Plank rest for the six
Repeat the 3-4-2

Grab a cindy and go to the street. Pax circle up and do exercise called out with the cindy while a pax runs down to the stop sign with the slam ball and then TOSSES THE TEA (slam ball).
Return with ball and next pax cycles in to toss the tea. We did:
Curls, KB Swings, OH presses, goblet squats, bent over rows, Kaiser grips

Cindy blocks down, all pax wall sit. Pass the slam ball up/down the line; PASS THE TEA (as in I’d like to toss it overboard).

Since Varsity usually includes a broga segment, we did some deep stretching. Up dogs, down dogs, pickle pointers, piriformis stretches.

Recover, back to the cindy’s. Pax were to do 15 manmakers, but received/earned a reduction for naming the three ships involved in the Boston Tea Party, and naming the three cities where the British East India ships were forced to turn around and never got to dock. Six deductions possible, pax got five right. Thus did TEN manmakers.

Blocks back. COT.
Four mins of Mary.
Fini.

Boston Tea Party, the Harry Carry abridged version:
Tea Act in May 1773 gave the British East India Tea Company a price advantage in the tea market, and the duty was to paid when cargo was unloaded in the American Colonies. Problem was the British tea was going to be cheaper than the smuggled tea (Dutch stuff) the American colonists were dealing…so the Americans were pissed about the taxation w/o representation and the potential of losing their own side hussle.
New York, Philly, and Charleston each had British East India Tea Co ships inbound, but the Colonists made an offer the consignees in those harbors could not refuse. Those ships never got to these three cities and turned around back to England.
Boston was different: The governor there was a big-time loyalist and his two sons were consignees. When three British East India Tea Co ships (Dartmouth, Eleanor, and the BEAVER) got to Boston, the colonists had to act fast before the cargo could be unloaded. At a big town-hall meeting, things got a little crazy and before the night was over 342 crates of British East India tea was in the drink.
For the manmaker deductions, the pax got New York, Philly and Charleston right, as well as the ships Dartmouth and Beaver (hmm, wonder why), but they forgot the Eleanor!

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12 Days of Christmas

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WARMUP:

Windmills (sloooow)
Imperial walkers
Hillbilly walkers
Plank
Upward dog
Downward dog
Merkins
Peter Parker’s
Upward dog
Downward dog
Wide arm merkins

THE THANG:

Mosey to pull up bars, had board set up with 12 days of Christmas…

Start with first day of Christmas, run to bottom of hill come back and do first and second day, so on and so forth

Exercises
Kraken burpee
Knee tar jai
Sumo squats
Cindy press
Toes to bar
Diamond merkins
Calf raises
Man makers
Flutters
Hello dollys
Freddy mercurys
Monkey humpers

MARY:
No need
ANNOUNCEMENTS:
Christmas party, dam to dam

COT:
Discussion about patience and God’s timing, other prayers, had to be there

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WW1 Hero & 21s

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WARMUP: Asked the PAX to hold plank while I read the story of the hero we were about to honor, read below:

Today we have the privilege to honor U.S. Army Sergeant Richmond Hilton. Richmond Hobson Hilton was born in Westville, SC on Oct 8, 1898. He joined the army in Westville, SC. and was assigned to Company M, 118th Infantry, 30th Division during WW1. On October 11, 1918, a couple of days past his 20th birthday, while fighting near Brancourt, France, Hilton’s unit was held up by intense machine gun and small arms fire. Sgt. Hilton recognized that the machine gun fire was coming from a shell crater just ahead of them. Accompanied by several other soldiers, but moving out well ahead of them, Sgt. Hilton engaged the enemy machine gun nest, advancing using his rifle until his ammunition ran out, and then continued advancing alone using his pistol. Sgt. Hilton took the enemy machine gun nest using only his pistol killing 6 German soldiers and capturing 10 others. During the course of his actions on that day, Hilton was wounded by an exploding shell, which resulted in the loss of his arm. For his acts of bravery Sgt. Hilton was awarded several medals from many different countries, including the Medal of Honor. After his discharge from the army he returned home to Kershaw County a hero. He joined the Civitan Club of Columbia, of which he as a proud member. Richard Hobson Hilton died on August 13, 1933 and was buried in the Old Quaker Cemetery in Camden, SC.

After reading was completed, PAX joined me on an approx. 1/2 mile Mosey with karaoke both sides for 15 yards, high knees for 20 yards and butt kickers for 20 yards. We ended where the tough part was to begin.

THE THANG: I did not find any WODs for WW1 heroes, but during my search I found a workout dedicated to the Unknown Soldiers. The number 21 symbolizes the highest symbolic military honor that can be bestowed: the 21-gun salute. So, the format was simple, 21 exercises – 21 reps of each exercise. Split the 21 exercises into 2 groups. 1st group was at the top of the hill by the pull up bars and the 2nd group of exercises was to be performed at the bottom of the hill. Simple -complete the 1st exercise at the top of the hill and then run down to the bottom and complete the next exercise at that location, when done run up the hill and continue down the list. Here are the exercises:
Top of the Hill:
Burpees
Pullups
Diamond Merkins
Chinups
Mike Tyson Merkins
Knees to Chest while hanging from the ba
Derkins ( feet on the curb )
Switch Grip Pullups
Peter Parkers ( count 1 leg only )
Straight lower leg raises into L position while hanging from the bar
Parker Peters ( count 1 leg only )

Bottom of the hill ( all of these exercises were completed with Cindy! )
Overhead Squats
CurltoCleantoPress
Goblet Squats
Swings w/ Cindy
Man Makers
Thrusters
1-arm bent over rows ( 21 reps each arm )
Dead Lifts
Big Boy Situps
American Hammers
MARY: Made it back to COT with enough time to complete 21 side-straddle-hops in cadence!
ANNOUNCEMENTS: Christmas Party, Christmas Eve Convergance, D2DB10K
COT: Lifted up the prayers of the PAX, asked for help to always be prepared to help and serve others.

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Misty Morning Mahem

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WARMUP: 25 SSH, 10 Hillbilly Walkers, 10 Windmills, 10 Mountain Climbers

THE THANG: start at COT, mosey to last island with a tree,
cut across to front island, mosey back to island by the bus loop, finish the box with a mosey back to COT. At each station:
• 10 burpees
• 20 lunges
• 30 merkins
• 40 squats
Repeat x4

Mosey to the wall
• Wall sits – each person does 5 Mike Tysons 2x
• 20 Calf Raises OYO
• 10 Derkins against the wall
• lunge walk back to COT

Covered Entry
• Steps ups
• Dips
• Derkins
• Wide arm Merkins

MARY: 30 LBCs, 10 Shoulder Taps, 15 peter parkers, 20 flutters

ANNOUNCEMENTS: Lots of great feedback on my 2nd Q, all the stuff from the news letter

COT: prayers for family and jobs

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