Tag: Short Sale

Graceful sandbag

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WARMUP: while we waited for the site Q, who had given a heads up he was “coming in hot”, we did a few SSH, cherry pickers, low slow squats, and merkins with hands on our rucks.
THE THANG: Started out by getting in a single file line based on height, then moved into side by side formation where the snake was still based on height (if that makes sense).

The mission, with a 40 lb sandbag, was to transfer the sandbag while in stride every .25 miles from shortest to tallest Pax. Path was to WEP, do the loop, and head back in under 1 hour…this meant for sub 20 min miles, and thanks to our site Q coming in hot, he challenged us to push limits to 15 min miles where we probably landed somewhere around 15-17 min miles.

A quick lesson on how to “gracefully” transition the sandbag while standing, and while in motion, we’re given before we took one step and while we were in formation.

Very good results on speed and transitions and a few lessons learned. Made our time hack, didn’t get hit by cars, and no one died.

Successful mission.
MARY: nada
ANNOUNCEMENTS: newsletter is packed, pushed 10 year
COT: shower curtain was on our hearts, kids going to school, and patience as parents

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1997 Was Different for All of Us

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Did you know that the Hive has moved to the Laces In parking lot? I did not… until today.

COP
SSH x 20
Low Slow Squat x 10
Moroccan Night Club x 20

Disclaimer, move to start point. Playlist set to Dispatch.

WEINKE
Use parking rows as pain stations
11 Reps Each Stop

Method of Travel
Rounds 1 & 2: Lunge walk to each row
Round 3: Bear Crawl KB Drag

Stop 1
Halos
Kid Launch

Stop 2
One Legged RDL both sides

Stop 3
Tricep Extensions
Curls

Stop 4
Goblet Squats
Cossack Squats

Stop 5
KB Swings
OH Press

Stop 6
Burpee Snatch

We completed 2 and ⅔ rounds and headed back to start for some Mary

Mary
Kettlebell Core Work
American Hammers x 10
In & Outs x 10
Flutters w/press x 10
Z Press x 10
WWI Sit Ups x 10

And Airborne took us home with some hip work.

Things I learned today during the mumble chatter:
UHAUL is not much younger than Anchorman
UHAUL never smoked weed in high school
If someone calls you asking for your SSN, don’t tell them
Sugarbug’s shorts are now the F3 The Fort Murph Uniform
Bear Crawls with a KB drag are “merciful” in the words of Airborne

Announcements
The Fort 10 Year coming up
2nd F Lunch at Tega Cay Deli today

Prayers/Praises
Shower Curtain on the mend. Visit him. Text him. Call him!
My M and our family as we grow. 2.4 coming soon

Punch List out.

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Convergence For Our Brother Shower Curtain

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WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

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What’s the count?

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Big crowd at Clydesdales this morning. The planned route was followed by some and others took their own path. Twister has a new pair of shoes. Apparently, they were out of all the men’s colors.

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Club 813

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An awesome group of 30+ men came out to “Club 813”…celebrating the birthdays of Harry Carry, Fogerty, and Grassy Knoll!
HarryCarry started with a short mosey run.
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (15x I/C)
Moroccan Nightclubs (12x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Short mosey run

Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys, repeat
Bear crawl…stop and do mountain climbers, repeat
Lunge walk…stop and do squats, repeat
Crab walk…stop and do pickle pointers (no repeat)

Hand off to Grassy Knoll:
Motivators from ten.
Jack Webb routine: One big boy sit up and four American Hammers, went to 11 bigboys to hit Grassy’s 44 years of age.

Hand off to Fogerty:
Elevens routine: 10 merkins at top of the hill, one bomb jack at the bottom, and proceed from there.

Run back to COT
Announcements
Prayers/Praises
Lastly, Badlands was inducted into Club 813.

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Like a Flock of Seagulls …

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We ran.
Most ran past Hardee’s, some ran to Hardee’s.
Some ran all the way to Summersby & Unity.
One pre-ran the run.
17 out, 17 back.
Note to Olaf … the trees need trimming between launch and The Peach Stand.

Looks like we made it,
Barry Manilow

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The Bubble Reboot

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In a post/not post Covid world, it felt good to kick the tires and fire The Bubble up again. Four HIM accelerated in some 1st & heavy 2nd F this morning.

Warmup Round 1
20 Side Straddle Hops
10 Windmills
10 Cherry Pickers

Moseyed up a giant hill for round 2 of warmups.
20 Dying Cockroach
20 LBC’s
20 Gas Pumpers

Moseyed down to the pocket park down the hill.

The Thang: We worked our way down the list running a lap around the park and adding an exercise after each lap.

Burpees – 3
Ultra Carolina Dry Doc – 6
Big Boy Sit-ups – 9
Bomb Jacks – 12
Lunge – 15
Elevated Merkins – 18

Moseyed back to Twisters house for some pancakes, breakfast sausage and 2nd F. 🥞🌭🥓

– JWOW

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Hey, carry my bell will ya?

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WARMUP: 10 count of things, then 15 count of same things
THE THANG: we all swapped carrying the 25 lb bell around for fun. Did BOMBS at unity church circle. 10-15-20-25, a full Jack Webb and then a run around the block for good measure. Mr Kettlebell enjoyed the tour.

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Hills and Stairs

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WARMUP:
Lap around the parking lot. Circle up at the front of the church. In cadence exercises: SSH, Windmills, Imperial Walkers, and Plank Stretches.
THE THANG:
Run to the top of Withers St. Exercises at the top and at each Stop sign: merkins, squats, and LBCs (10 each). Return back to the start point with the same stops and exercises.
Next stop, the stairs in the church parking lot. Each pax ran up and down the stairs while the others performed an exercise. Five rounds ( plank, flutters, Moroccan Night Clubs, CCDs, burpees).
Returned back to COT for some Mary.

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