Tag: skipper

SlowBlast

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WARMUP: We did.
THE THANG: Warm up
4 corners in back lot – 3 rounds – 25 reps of each
– Merkins
– Squats
– Diamonds
– Big Boys

Dora
– 50 burpees
– 150 dips
– 250 CDD

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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Running with scissors

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WARMUP: listening to Twister talk
THE THANG: running and listening to Twister talk
MARY: was listening to Twister talk
ANNOUNCEMENTS: yes, official (corporate was present)
COT: yes, pre and post

Welcome FNG, Shaqaroni

Looks like we made it,

Barry Manilow

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Loops of Clebourne

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Minnow Pond is one of the premier AOs in the Fort. Thanks to NASA for his leadership. YHC was honored to Q the workout and bring some pain to start the day. In addition, I wanted to bring a heartfelt message to the men as I am grateful to be their brother.

WARMUP:

No warmup. Pledge then 5 burpees
THE THANG:

Run Clebourne loops with 5 stops. Remove a stop for each loop the start over again when 5 loops have been completed.

Stop 1 – 5 burpees
Stop 2 – 10 merkins
Stop 3 – 15 Monkey Humpers
Stop 4 – 20 dips
Stop 5 – 25 Big boys

COT:

Strong COT this AM! Prayers and praises all around.

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Dynamic Memorial Day

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THE THANG: run ~1/4 mile to cones (lunge walk between cones); run ~1/4 mile to cones (toy soldiers between cones); run ~1/4 mile to cones (side shuffle between cones); run ~1/4 mile to cones (skip between cones); run ~1/4 mile to cones (NUR between cones); run ~1/4 mile to cones (bear crawl between cones); run ~1/4 mile to cones (bunny hop between cones); run ~1/4 mile to cones (high knees between cones); run ~1/4 mile to cones (butt kicks between cones); run ~1/4 mile to cones (carioca between cones); run ~1/4 mile to cones (alternating side lunges between cones); run ~1/4 mile to cones (inch worms between cones); run ~1/4 mile to cones (side skips between cones); run ~1/4 mile to cones (duck walk between cones); run ~1/4 mile to cones (crab walk between cones); run ~1/4 mile to cones (spider man crawl between cones); run ~1/4 mile to cones (high skips between cones).
4.0 miles completed.
MARY: SSH x8
ANNOUNCEMENTS: Happy Memorial Day! Newsletter came out last night.
COT: :pray: for those who sacrificed for our country

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Meander around town

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WARMUP:
The pledge

THE THANG:
Launch point was parking lot across from old Hardee’s

Exercises
10 merkins
20 squats
20 LBCs

Loop
Run up main
Left at Post office
Left on Elliot
Left back to launch point.
Repeat exercises

Go one street farther each time past Elliot until you get to E Close St.

The. Reverse the route and work back.

All pax got 3 so got close to 5.

MARY:
ANNOUNCEMENTS:
COT:

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The Greyhounds could not be slowed with extra reps

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23 at <#C02PN3FTFJP> this morning. The plan, 1/2 mile loops with 4 pain stations.

Pain Station 1 – 5 burpee bomb jacks, each lap first 15 pax added 2 reps (leaders did 15 reps on their final lap)

Pain Station 2 – 5 plank jacks on elbows and 5 Freddies (2 sets)

Pain Station 3 – Parking lot merkins, +1 merkin at each parking slot line, bear crawl to next line( 15 total)

Pant Station 4 – Squats and lunges (10 reps each)

Back to station 1

Total mileage was around 3.5.

Great work everyone!

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Tour De Fort Mill

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WARMUP:
– Imperial Walkers
– Pumpkin Pickers
– Moroccan night-clubs
– Merkins
– Hold position for down dog
– Honeymooners
– Right side plank
– Left side plank

THE THANG:
Run from starting lot up Main St. to 160, right on 160 to Right on Monroe White St. to First Baptist Church:

DORA in parking lot of First Baptist Church:
– 100 Big bois
– 200 Squats
– 300 SSH

Mosey back to Main St. back to starting lot then up Massey St. to parking lot.

Merkin March
– Start at parking lot line, 5 merkins per line, bear crawl to the next line, you’re done at 50
– Turn around, do the same thing but with 10 squats for each line

50 dips
Ab Lab to close it out

Thanks <@U01NGHPR2HW>!

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