Tag: Short Sale

Club 813

Leave a comment

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.

TClap |
0

Like a Flock of Seagulls …

Leave a comment

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

TClap |
0

The Bubble Reboot

Leave a comment

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

TClap |
0

Hey, carry my bell will ya?

Leave a comment

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.

TClap |
0

Hills and Stairs

Leave a comment

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.

TClap |
0

Respect Bday Q

Leave a comment

YHC was honored to Q minnow pond on my actual 50th (RESPECT) birthday. since the theme is 50, the route was a loop with 5 pain stations with 3 exercises of 10reps (to equal 50 reps per exercise and lap). Goal was 5 laps for the gazelles.

The stations were at Main/Tom Hall, Tom Hall/Withers, Withers/Confederate, Withers/Watson, and Railroad/Main.

Unfortunately I scheduled skin cancer surgery 2 days prior without thinking about the implications. Doctor requested I not exercise for 2 weeks but I couldn’t resist. Reason why I mention this is as a Public Service Announcement: use sun screen all year long and always reapply daily to avoid skin cancer.

TClap |
0

Leading The Old Men in Circles

Leave a comment

WARMUP: Everything in cadence to 10
Windmills, Cherry pickers, M Nightclubs, Imperial Walkers, HB Walkers
2 laps on the track around basketball courts, met around 4 square and did SSHs, calf stretching and groin stretching.
THE THANG:
10 Merkins
15 BBS
20 calf raises
25 Superman’s
30 CDD
35 LCB
Run lap around parking lot
Rinse, repeat

7:12
Baseball stretches
Leg across body
Knee to chest
Knee to ground
Groin stretch

7:15
Pain ends

MARY: Nada

ANNOUNCEMENTS: Convergence on Monday, July 4th at Honey Badger; GoRuck Star Course on Oct 8th in Charlotte.
COT: Prayers for kids turning 18 and living in the freest country in our realm!

TClap |
0

The Encore … again

Leave a comment

6 years ago, I Q’ed The Yard the morning after an Iron Maiden show. I pulled that Weinke out, then forgot it at home. Still can close …

WARMUP: mosey to the lot near the football field for some dynamic warm up back and forth across, shuffle, karaoke, butt kickers, toy soldier, soccer knees. Ending in a bear crawl that all executed completely. A couple stops at the side during, calf raises, merkins, BB sit ups, other stuff. 15 minutes worth.

Mosey to the bus loop. Half ran while half did LBCs, and flip flop. Same with squats and plank-o-rama

THE THANG: Mosey to the entrance with the hill, an exercise at the top related to an Iron Maiden song, then run the hill (Run to the Hills) after each exercise
Two Minutes to Midnight: 11 merkins, 58 OH Claps
Aces High: 11 … flying squirrels (I also recommended that everyone give a listen, my fav IM song … we’ll done Assassin)
22 Arcacia Avenue: 22 shoulder taps
Deja Vu: repeat 22 shoulder taps
Bruce Dickinson’s age: 6 of something, 3 of another
The Ides of March: 3 burpees, 15 merkins
There may have been another

MARY: no, Mary was not present

ANNOUNCEMENTS: sign up for lawn mowing, do your backblasts, eat your Wheaties

COT: Bitcoin accepted the site Q opportunity

Looks like we made it,

Barry Manilow

TClap |
0