Tag: Shower Curtain

Shield Lock Talk

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WARMUP: Introduction and disclaimer. Began a mosey down the road that included toy soldiers, butt kickers and both sides of Karaoke. Stopped at the far parking lot for a warm-up. Included MNC, Wind Mills, Produce Pickers. plank with discussion, up/down dog, Mtn Climbers and ended with Merkins.
THE THANG: Part 1 of 3. We did the Motivator. After we completed it, transitioned to Kaiser. He lead us to the track to do some bench work. Part 2 of 3 included Step ups, Incline Merkins, Dips, then an Indian Run around the track. Repeated bench work and then abs before handing it off to Body Wash. He took us on a mosey back to COT. Part 3 of 3 was all Broga and Ab work. At each part we talked about the reason we joined our SL. We were missing OTG, Divac and Slapshot. All had prior obligations or Q’s.
MARY: The final sets of abs was tine to conclude our SL discussion.
ANNOUNCEMENTS: A couple different runs coming up and blood drive.
COT: Prayers for marriage and healing

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4 minutes until the Kraken

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Nice and warm for a Colosseum WO and a Flag Handoff.

With a FNG present we included the 5 core principles and the F3 mission. I started the “clock” which meant that every 4 minutes throughout the course of the workout each PAX would do 5 Kraken Burpees. With that I got into the warmup.

100 SSH (IC)
15 Merkins (IC)

So for the majority of this workout we ran to separate spots from the Colosseum Shovel Flag to the Carolina Eye Center Parking Lot. We would stop along the way where I would call different exercises in Cadence in this order.

5 Merkins (IC)
10 LBC’s (IC)
15 (Flutters IC)
20 HD (IC)
25 (Squats Low Slow IC)

As we ran back towards COT we stopped briefly into the “purple light” near the Tega Cay Coffee Truck. Everyone wondered where the glow sticks and foam pit was. Good questions obviously but it was not a rave or a college basement party so we did more Kraken Burpees.

As we approached the final few minutes Backdraft complained there were not enough squats so I obliged with 50 low slow squats that segwayed nicely into 5 more Kraken Burpees.

Got back to COT where we executed a Flag handoff to Rebound and named a FNG Blacklight.

All in all it was a good workout where we ended up with about 50 Kraken Burpees and around 150 Merkins, 180 LBC’s and just about 2 miles (slightly over or under depending on the watch)

Always honored for the lead and for the opportunity.

Thank you!

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DORA Ready with an unexpected whistle

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Disclaimer: when you hear a whistle you owe 10 burpees; intermittent whistles throughout (maybe 10 times)

WARMUP: 50 SSH, of course, and a few others warmup type stuff

THE THANG:
– Dora #1
— 200 Merk’s
— 200 Dips
— 100 Derkins
— 100 Wide grip merks
* Partner did a 50’ish yd Bear Crawl [lots of mummblechatter here?!? Some preferring the bear crawl over merks?, guessing the holidays make some of the pax soft?? 🙂 ]

– DORA #2
— 100 squats
— 150 Monkey humpers
— whatever was next nobody got to…
* Partner did a 40ish yd Duck walk

MESSAGE: we do dumb stuff in the gloom to prepare for the unexpected; the whistle, the burpees represents the unexpected in life; continue your preparedness

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The Hard Thing

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WARMUP: Mosey, SSH, Windmill, Arm circles, Low slow squats, Mountain Climbers, Mini Mucho Chesto
THE THANG: 10 Carolina Dry Docks, Bear Crawl, 20 squats, lunge walk, 30 calf raises, bear crawl, 40 LBCs, lunge walk.
Mosey to end of breezeway.
Balls to wall and execute wall traverse of 10 yards.
10 Split Squats each leg
10 Low slow Squats
30 calf raises
Rinse and Repeat starting at wall traverse.
EMOM 10 merkins for 10 minutes
Mosey back to COT
Heel taps
Dead Bugs
Big Boy sit ups
Hip exercises
MARY:
ANNOUNCEMENTS: Clave Boss 5k/10K is Sat and it will be nipply
COT:

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2022 Thanksgiving Day Convergence

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Welcome/disclaimer
Warmup: SSH (I/C 15x), Windmills (I/C 10x). Imperial walkers (I/C 15x), Moroccan Nightclubs (I/C 10x), Mountain Climbers (I/C 15x), right arm high, left arm high
Ruckers dismissed with Olaf. Pax count off by threes; pax split up and will rotate between
JWOW Q:
Partner up for a Jack Webb. Mode of transportation is a partner push across the field (crowd pleaser).
1 Big Boy Sit-Up – Partner 1 pushes partner 2 across the field
4 Merkins – Partner 2 pushed partner 1 across the field
The goal was to get to 10 Big Boy Sit-Ups and 40 Merkins.

Grout Q:
1. 5 EA Burpee
2. 10 EA LBC
3. 15 EA CDD
4. 20 EA Lunges
5. 25 EA American Hammers
6. 30 EA Shoulder Taps
7. 35 EA Flutters
8. 40 EA Mountain Climbers
9. 45 EA Squats
Run to top of hill and back.
Complete # 1 thru # 8 and run to top of hill Ann’s back.
Continue dropping the last exercise.

HarryCarry Q:
At the middle school’s loop, start at the bottom of the loop and do exercise noted (listed below). Run to the short brick wall at other end of loop, jump the wall, continue running up the loop. Stop at flag poles and do Bobby Hurleys (15 oyo). The proceed to run back to bottom of the loop; do the noted exercise there and repeat with the run/wall jump/run/bobby’s etc.
Smurf jacks (20 OYO)
Squats (20 OYO)
Monkey Humpers (20 OYO)
Lunges (20 OYO)
Lunges (10 each leg OYO)
Sumo Squats (20 OYO)
At 07:25 Pax reconvened at field.
Six-count burpees (I/C 6x)
End. COT

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Pole Dancing at Colosseum

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WARMUP: Ran to the noisy lot out back by the football field and circled up for 15 reps each of the following:
* SSH
* Windmills
* Imperial walkers
* Moroccan night clubs
* Strawberry pickers
Now that the blood is flowing, muscle groups are warmed up, and heart rate is up, mosey to the back entrance road where the famed light poles are.

THE THANG:
The Colosseum Pole Dance!!
Starting at the bottom of the hill, the lowest point, near the playground. Partner up for a little ascending/descending DORA. One partner runs while the other exercises, swap upon runner return, then keep at it until everything is done. Runs are uphill to the light poles and back, but as each exercise changes you run to the next furthest light pole away increasing distance each round until midway point of exercises.
1. 50 burpees / run to pole 1 and back
2. 100 merkins / run to pole 2 and back
3. 200 mountain climbers (2ct) / run to pole 3 and back
4. 300 squats / run to pole 4 and back
5. 200 reverse LBC / run to pole 3 and back
6. 100 wide-arm merkins / run to pole 2 and back
7. 50 burpees / run to pole 1 and back
GREAT job by the PAX! Everyone completed everything except #7, which most at least started and got halfway through before we timed out.
Indian run back to COT for a little ab work of flutters, situps, and American hammers. Not much mumblechatter during the main event, but we sure made up for it during the Indian run and ab lab work! Great group of PAX!! Love it!!
Shower Curtain STILL beat us all back to COT!! The guy is a stud!

ANNOUNCEMENTS:
* A LOT going on! Read the newsletter and get involved or lead the PAX on something that has your passions.
* Thanksgiving Convergence at the Ranch!
COT:
* A lot to give thanks for
* A lot to lift up prayers for
* The holiday season is one of thanks, praise, happiness, and joy for many, but for some it is anything but. People are fighting their demons, struggling with burdens that we never see or know about because we tend to put up facades and outwardly project what we want others to see. The holiday season is, unfortunately, also a time for suicides. If you know someone who is struggling, be intentional and try to help however you can, even if it is just being there for them and listening. Sometimes all it takes to turn someone’s day around is a small gesture of kindness – a smile, a hello, your time, whatever. Be the light, the rock, the beacon of hope.

Thank you Shower Curtain for the opportunity to lead. It is great seeing you out there even if you cannot participate in the workouts.

Thankful, blessed, and encouraged
-NASA

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Keeping it together

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WARMUP: stretches, windmills, toy soldiers, side straddle hops, karaoke
THE THANG: most to the track area, series of partner repetition exercises with the bench and running. Merkins, derkins, irkins, step ups, dips. Moved over to front of school and inchworm bear crawls, Indian run to COT
MARY: flutters, straight up had this v up type exercise that consisted of one leg up at a time, LBCs, big boy sit ups, and other Misc stuff
ANNOUNCEMENTS: see newsletter
COT: praise for straight ups boys in their weekend competition, pray for shower curtains shoulder surgery, *** remember that when you are going through hard times to not stay isolated, reach out to your brothers for support – we are stubborn as me and try to carry the torch on our own and it takes us out. Ecclesiastes 4:9 – two are better than one

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Sharknado Again?

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WARMUP: We ran 1/4 mile and did the usual except for SSH’s they suck and Hill Billy Walkers are better.
THE THANG: Sharknado was called again because I’m not original and couldn’t think of anything else to do, so twice in a month seemed fine to me. Also I know how much Trucker loves it. The hand release Merkins where just for Cyclops. Here’s how it went.

10 Burpees / Run down Hill and back to top
20 Hand Release Merkins / Run down and back up
20 Big Boy Sit-ups/ Run down and back up
20 Monkey Humpers / Run down and back up
20 Scorpion Dry Docks / Run down and back up

Goal was to do entire cycle 5 times, most made it to three complete rounds. This shut up the mumble chatter very quickly as we got 3 miles in just three rounds.

MARY: Returned to COT for 5 minutes of stretching as I try to do at end of all my Q’s.
ANNOUNCEMENTS: Dam To Dam Golf Tournament is Friday December 9th at 10:00AM Waterford Golf Club in Rock Hill. Contact Stang with any questions.
COT It was done.

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Shower Curtain outruns Long Duck…again

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WARMUP: SSH, squats, windmill, merkins, stopped at a few benches for some dips and derkins
THE THANG: did a bit of a ladder back and forth on the basketball courts.  After each exercise, we ran to the other end of the parking lot / basketball court until we ran out of time…but we got through the list.

List 1:
– 5 hand release merkins
– 10 derkins (plank on partners back)
– 20 knee to chest jumps
– 30 CDD
– 40 plank jacks
– 50 LBC
– 60 ski jumps
– 60 squats
– 50 calf raises
– 40 dips
– 30 monkey humpers
– 20 lunges
– 10 apolo ohno
– 5 shoulder taps

List 2:
– 5 burpee broad jumps
– 10 diamond merkins
– 20 merkins
– 30 mountain climbers
– 40 seal jacks
– 50 American hammers
– 60 Moroccan night clubs
– 60 SSH
– 50 shoulder presses
– 40 crab cakes
– 30 flutters
– 20 big boys
– 10 flying squirrels
– 5 dive bombers
MARY: not enough time
ANNOUNCEMENTS: newsletter
COT: yes…completed

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