Tag: skipper

Christmas Convergence

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WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area

Sprocket thang at the grass field: Wheel Spoke

Center Hub: 5 burpees

Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub

Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub

Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub

Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub

After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.

MARY: None

ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer

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Pushing with a Purpose

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WARMUP:
– SSH, WM, mosey to hill
THE THANG:
– Dora: 100x pushups, 200x humpers, 300x calve raises // run to stop sign at hilltop
– 4-corners: various gear at each corner, bear crawl to next station after timer went off
MARY:
– Airborne hips
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Ten Secrets to Success

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7 strong at The Stockade. We began with warm-ups (SSHs, Imperial Walkers, Windmills, and extended plank stretches).

Next, the main event. When you have been around for a while, you can recycle your old workouts. Pro tip: Be sure to do a backblast so you can copy and paste the content.

I always enjoy reading and hearing about success stories.  The struggles, hardships, and the eventual victories.  Since I am old as dirt, I can tell you there is no secret sauce but I came across this list of traits published by Investor’s Business Daily after studying leaders and successful people.  These  traits, when combined “can turn dreams into reality.” 

Back to the workout. . Each trait was read then we completed 90 seconds of the exercises listed below.  We ran a lap around the carpool circle and repeated process until all ten traits were covered.

 HOW YOU THINK IS EVERYTHING: Always be positive. Think success, not failure. Beware of a negative environment.  (Merkins)
DECIDE UPON YOUR TRUE DREAMS AND GOALS: Write down your specific goals and develop a plan to reach them. (Squats)
 TAKE ACTION: Goals are nothing without action. Don’t be afraid to get started. Just do it. (Freddy Mercuries)
 NEVER STOP LEARNING: Go back to school or read books. Get training and acquire skills. (Flutters)
BE PERSISTENT AND WORK HARD: Success is a marathon, not a sprint. Never give up. (Carolina Dry Docks)
 LEARN TO ANALYZE DETAILS: Get all the facts, all the input. Learn from your mistakes. (Plank Jacks)
FOCUS YOUR TIME AND MONEY: Don’t let other people or things distract you. (Lunges)
DON’T BE AFRAID TO INNOVATE; BE DIFFERENT: Following the herd is a sure way to mediocrity. (Shoulder Taps)
DEAL AND COMMUNICATE WITH PEOPLE EFFECTIVELY: No person is an island. Learn to understand and motivate others. (Calf Raises)
BE HONEST AND DEPENDABLE; TAKE RESPONSIBILITY: Otherwise, Nos. 1-9 won’t matter. (Burpees)

Great job everyone!  

Final note..I know from experience that you tend to fall on your face several times before you see a victory.  It doesn’t get easier as you get older, but you continue to get up, dusts yourself off, and keep moving forward.

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Pre-Convergence Convergence

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There were Ruckers and runners.

Barry Manilow led the runners for 5+ miles around The Fort.

The bootcampers were led first by Maximus with a SSH x Merkin combo x2 to warm up.
After a quick warm up, the weinke was
10 merkins, 10 mountain climbers (double count) at each of the 9 swings around the park. When done and waiting on the 6 to fill in, hold an Al Gore. To wrap up, starting at the bottom of the grassy hill from the parking lot, flutter kicks, then burpees at the top of the hill.

Cake Boss took second shift with playtime at the playground.
Partnering up, one partner does squats, while the other runs around the playground. Then flapjack. Next was pull ups/merkins following the same format. To wrap up, keeping the same partner, one bear crawled across the field and run back, while the other did flutters. Flap jack until 3 rounds were done.

Fogerty took us home with some 11’s and hill repeats.
At the bottom of the hill with the statue, started with 10 merkins and bombjacks. Half way up the hill, 5 burpees, then 1 squat and big boy sit-up. No burpee on the way back down the hill. Repeat until 11’s are done cutting out the burpees when you hit 5 & 6.

This was a fun 60 min bootcamp.

ANNOUNCEMENTS: Clave Boss & convergence in 12/23. Happy Birthday Walker. Tallawah is officially closed for good.

COT:

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DORA at Sonic

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WARMUP: It was cold so we got right to it.
SSH, WindMills, Produce Pickers. Then we mosey to the smaller circle at the apartments for some clock work. Then ran to Sonic.
THE THANG: DORA was there with 100 wide arm merkins, 200 V-ups and 300 sumo squats. For those who were fast, combination of LBC and or Merkins. Ran back towards COT. Needed more milage so on to Harris Teeter for a wall sit with burpees. Change Order requested happy jumps, it was entertaining!! 40-love ended with a Karate Kick!
MARY: Went around with AH, Hello Dolly and Gas Pumpers
ANNOUNCEMENTS: Readctge news letter, D2D, Wednesday mini Convergence, and more,
COT: Prayers for patience, trust in tge lord and mental health during the season.

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Hills hills hills

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WARMUP:
THE THANG: Run over to the school
Run hill repeats back and forth from school to bank parking lot, 10 merkins and 15 squats at each stop
MARY:
ANNOUNCEMENTS: read your newsletter
COT:

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Cuban Style Buffet of Pain

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Hillbilly Walkers, Strawberry Pickers
THE THANG:
Round 1:Cheese Shredder, Wall Sit, and Balls to the Wall
Round 2: Dora with 100 reps each following exercise:
Crunches
Overhead Claps
Hello Dollies
Inclined Merkins
Burpees
American Hammers
Timer was other partner running to end of parking lot and back
Closed with Bear Crawls and Crab Walks to first parking lot island.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Taking responsibility

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YHC clipped the Ms car on the way out of the driveway this morning – initial reaction was to find anything and anyone else to blame…. I was running late because no one moved the elf, and I couldn’t find my running shoes because my son “put them away in the garage”, and my M didnt pull all the way up in the driveway.

The truth is I didn’t do the basic things required for the task like taking a walk/look around the car or adequately use my mirrors. These were all completely under my control and I failed.

Human nature is to deflect blame to others, as HIMs we need to resist this urge. We can’t blame other’s for our own complacency.

THE THANG:
run to Allison park stopping every 1/4 mile for 10 merkins.

once at the park, yhc led IC exercises until the 6 arrived (squats, reverse lunges, sumo squats). Once all PAX arrived, we assumed plank position and performed in cadence shoulder taps (40) and then in cadence squats (30) while each PAX performed one max set of pullups.

ran back to Earthfare stopping every 1/4 mile for 10 merkins.

used remaining time to do 4 corners at Earthfare with10 reps of sumo squats and wide arm merkins at opposite corners.

couple minutes of Mary to finish.

strong work by all today.

-Badlands

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Whiteville Christmas lights

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WARMUP: none
THE THANG: run to downtown go through whiteville park up and over to cvs on Steele street all the way to Williamson street turn right work way back to Panera.

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