Tag: Slash

Do Great Things Today

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After the disclaimer, we began our journey around town. First stop, the pharmacy for some warm-ups (SSHs, Imperial Walkers, Fast Windmills, Merkins, Peter Parker, Parker Peters). Next Stop, the former location known as Hardees. Partner exercises: Elevated merkins, feet on back of partner in plank position. Second set, planking partner elbows on ground.
Next stop, Post Office. Lineman push – partner 1 pushes partner 2, flipflop.
Next stop, Unity Church. Partner wheel barrow to the stairs of the church, each rest break 5 merkins. flipflop. mosey to Footloose parking lot. One partner started the bear crawl to the end of the parking lot. Partner 2 ran to the end and back to take over for partner 1. Both finished at the end of the parking lot. Next , we moseyed to the bottom Williamson St. All you got to the top of the hill. Once all made it up the hill, I took a minute to talk about how I get ready for the day. Take a shower after the workout (good hygiene). I look into the mirror and repeat these word “I am going to do great things today.” Sounds a little silly, but we need men ready to lead in our communities..do great things.
ok, back to the workout..on our way back to COT, we stopped by the Print Shop for a pitcher of pull-ups. Back to COT for a few minutes of Mary.
Great job Guys!

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Get things done. Zero snark.

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WARMUP: big loop around parking lot, SSH, windmills, cherry picker, low slow squat, slow merkins.
THE THANG: ran to the elementary school parking lot on the left. Ran from one side of the parking lot to the other 4x. At each side of the parking lot, we did: 25 merkins, 25 squats, 25 four count flutters – so a total of 100 plus running back and forth.

Round 2 was on the other side of the school on the basketball court running back and forth on the court.

25 CDD, 25 lunges (single count), 25 Freddy mercury (double count) – all times 4 for 100.

Round 3 top of the hill by the pull up bars. Just 2 sets. Merkins were 8 each of diamonds, ranger, wide arm; then calf raises 8 each of in, regular, and out. Last was 24 LBCs. Run to cinder blocks but do 1 pull up at each bar on the way there, then do merkins, calf raises, LBCs again. Then pull ups at each bar again.
MARY: a few rounds of Mary
ANNOUNCEMENTS: short and sweet
COT: completed

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Slowest WEP lap ever

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WARMUP: 10 ssh, 1 burpee, 10 hillbilly walkers, 2 burpees, 5 Abe vigodas, 3 burpees, 10 imperial walkers, 4 burpees
THE THANG: partner up – partner 1 = 5 burpees, 30 lbcs, 15 merkins; partner 2 begins a lap around WEP via lieutenant dans

Upon completion, partner 1 runs to catch up and they switch roles

Continue until lap is completed (we got 3/4 of the way around in the time allotted)
MARY: no
ANNOUNCEMENTS: several
COT: as always

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Tim Horton’s 50 Yard Line Battle

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It was a brisk morning and the mumble chatter was on fire. Quick warmup and we were off.

Partner 7s with slap merkins and partner sit-up’s.

Mosey’ed over to the band parking lot for some Canadian football.

10 Burpees
20 Bomb Jacks
30 Monkey Humpers
40 Flutters
50 Shoulder Taps
40 LBCs
30 Lunges
20 Squats
10 Merkins

Back to COT for prayers and praises.

– JWow

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2024.02 The Hive

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6 minute AMRAPs of 3 movements with lap in between:
1 —–
Russian twist x10 (4cnt)
Chest Press x10ea (each arm)
Lat Pull Down x10

2 —–
Thruster x10
Front Raise x10
Monkey Curl x10

3 —–
Swing x20 (or 10ea)
Tricep Ext x10
Row x10ea

4 —–
Man-maker x10
Overhead Press x10ea
Deadlift x10el (each leg)

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Dean Sibrans

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Did a ruck from Kingsley to Macray’s house near WEP. Stopped along the way for merkins and squats and sit ups and monkey humpers and then walked back and did more of the same. Twas a glorious outing that was enjoyed by all. We laughed, we cried, we tickled airborne with feathers and we skipped in perfect unison. That all, ok bye!

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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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When I run you run

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WARMUP: cmon man
THE THANG: downtown FM, through whiteville park (go to back for 5 miles, cut over streets for 4 mile range), go down by Footloose, down academy, back 160 to COT.
MARY: please
ANNOUNCEMENTS: lots
COT: of course! 5th core principle!!

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Old School Kingsley Route

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WARMUP: Pledge
THE THANG: Out and Back with Merkins
Kingsley loop was an optional add-on.
MARY: Yes – 3 mins
ANNOUNCEMENTS: Clave Boss:10k/5k Dam2Dam sign up :
COT: Worth the wait

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