Tag: slapshot

Sweating to the (90’s) oldies

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WARMUP: Some Side Straddle Hops, Imperial Walkers, Hillbilly Walkers, Windmills & Cherry Pickers… all in cadence… we then moseyed over to the church lot
THE THANG: HIIT 50 seconds on 10 off for 4 exercises then had 2 minutes to lap the lot (which took about 1). Remaining time was rest. We did this until we ran out of time.

– Merkins
– Squats
– Flutter
– Donkey Kicks
– Run
– Box Cutters
– Plank Jack
– Lunges
– Dry Docks
– Run
– Calf Raises
– Mountain Climbers
– Side Straddle Hops
– Al Gore
– Run
– Seal Jacks
– High Knees
– Monkey Humpers
– Freddie Mercury
– Run

Rinse and Repeat

MARY: Some was done until 0600
COT: indeed occurred.

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Sidewalk Shuffle

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After a quick disclaimer and discussion on the overnight tech outage, we got started.
Warm-up exercises: SSHs, IWs, WMs, CPs
Lap around the parking lot
Sideway Shuffle:
One pax completed a shuffle while others performed an exercise (Merkins, CDDs, burpees, flutters, LBCs, Hammers, Squats, Lunges, etc)
Shuffle sequence:
1. Arm Shuffle
2. Erkin Shuffle
3. Toe Taps
4. Derkin Shuffle

After each round, we ran a lap.

30 seconds left for Broga.

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STAY HYDRATED

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WARMUP: SSH, windmills, cherry pickers, moroccan nightclub, imperial walkers, hillbilly walkers, mosey
THE THANG: Wall sits with bear crawls a few times throughout, triangle stations (3 stations) doing pushups (10, 20, 30), squats (10, 20, 30) and flutter kicks (10, 20, 30). Mosey to “oil fields” to do a version of a dora – step ups, dips, inclined merkins. Finished with some stretching. Lots of moseying and sweating.
MARY:
ANNOUNCEMENTS: Stay hydrated, CSAUPs
COT: Prayers and praises

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3 for a stroll with weight and merkins

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3 PAX for a post 4th Workout.

Still recovering from the 1776 workout so we strapped some weight on… or carried a sandbag and walked 2 miles.

We also stopped every 4 minutes and did 10 Merkins, 10 squats and 10 LBC.

Workout was good but the fellowship was great.

:facepunch: :facepunch: :facepunch:

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Why am I out here?

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WARMUP:
Warmup: all in cadence
– 10 Moroccan nightclubs
– 12 cherry pickers
– 10 windmills
– 10 hillbilly walkers
Mosey, stop at curb and do 10 incline merkins on curb in cadence
Mosey to church parking lot, 10 low slow squats in cadence
THE THANG:
4 corners of pain and some burpees
All corners start with 50 reps each, exercises stay the same each time around
– Corner 1: squats, then run to corner 2
– Corner 2: diamond merkins, then crawl bear to corner 3
– Corner 3: bomb jacks, then nur to corner 4
– Corner 4: big boys, then bear crawl to concrete parking lot in front of church and do 5 burpees
– Repeat. Reps go down to 40, then 30, 20, 10. Burpees stay at 5 each time

MARY: flutters, American hammers
ANNOUNCEMENTS:
COT:

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Expanding Ladder

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Humidity was decent this morning at Bushwood. 2 fellow pax joined with 1 4 legged friend for a expanding ladder.

Ran to the bottom of the hill behind the stadium to begin.

All cones were x 5 reps so at cone 1 it was 5 reps cone 2 10 reps etc….

Come 1 HR Merkins
Come 2 squats
Cone 3 toe touches
Cone 4 Merkins
Cone 5 lunges
Cone 6 LBCS
Cone 7 mnt climbers
Cone 8 dips
Cone 9 Peter Parker
Cone 10 Flutters

We would run to each cone Always going back to 1 to keep climbing the ladder

So 1-2
Then 1-2-3
Then 1-2-3-4
Etc….

The distance between cones kept expanding as we went so all told got almost 2 miles in as well.

Thanks to Liberty Bibberty for the opportunity!

SYITG!

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Dora and Corners

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WARMUP:
Short but not quick mosey, SSH, Merkins, Mtn Climbers, and Windmills.
THE THANG:
Mosey to the wall and have a seat. Chairs not provided. Take turns 10 yd bear crawl, 2 burpees or 5 mtn climbers, bear crawl back. Of course Fishstix had to step up with a reverse bear crawl back. I think he learned that from the Alcatraz bear, because his form was on point.
Wrapped and moseyed to the next station for Dora with 100 Dips, 200 Squats , 300 LBCs. The partner mosey was short so the reps stayed short too.
Wrapped and moseyed back to the starting point for a 10 minute 4 Corners exercise.
Mountain Climbers – Mosey
American Hammers – Toy Soldiers
Squats – Mosey
Lunges – Butt Kickers

MARY: Wrapped with 5 minutes of Abs.

ANNOUNCEMENTS: Prepare for The Fort’s CSAUP trifecta. Bethel Men’s Shelter meal on 7/4. Fort Mill Care Center lawn on Saturdays. Lots going on. Read the newsletter and use your gifts to support your community.

COT: prayers for safe travels, children at camp and parents missing them, health concerns and recovery from surgery, wisdom and patience as parents for 2.0’s make their own choices. All concerns unsaid. Slapshot wrapped with our prayer.

Thank you. It is always an honor to lead and learn from this community.
– Smuggler

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Merkins, Squats and Burpees oh My

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WARMUP:
Standing Ab Twist (tighten you core)
Toy soldier
Karaoke to the right
Flap Jack to the left
Bear crawl to the drain
Then LT Dan to the end of the parking lot

THE THANG:
Mosey over to the parking lot behind Dunkin

100 Merkins
Run to the end of Lake Vista Dr

200 Squats
Run to the end of Lake Vista Dr

20 Burpees
Run to the end of Lake Vista Dr

Run back to COT

MARY:

WW2 Sit ups
Worst Worst LBC’s

ANNOUNCEMENTS:
3 CSAUP’s, convergence, invergence

COT:
Prayers and praises
Sky Q knows

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Flag Day 2024

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WARMUP:
Plank for Flag Day History

50 SSH
13 Moroccan Night Club
13 Windmill

Mosey to fountain in apartment complex.

THE THANG:
Bear Crawl around the fountain.

Up and Down the “Bowl”
Run up the hill to Fire Station
Exercise
Run down the hill
Stop at fountain for Bomb Jack
Nur up the hill to Light Pole
Exercise
Run down the hill
Stop at fountain for Bomb Jack
Repeat

Fire Station Excercises (50):
SSH
Squats
Mountain Climbers
Calf Raises
Freddie’s

Light Pole Excercises (13):
Burpees
Merkins
Alternating Lunges
Leg lifts
X’s and O’s

13 Shoulder Taps waiting on 6

Mosey back to COT

MARY:
Jack Webb
1 BBS:4 American Hammer

ANNOUNCEMENTS:
Read Your Newsletter

COT:
Show To Know

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