Tag: Slash

The way things were

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This Weinke was stolen from @Anchorman
Do day one, run around medical building.
Plank for 6.
Do day two, day one then around the building, etc

1 Donkey Kick
2 WAM
3 Jumping Lunges
4 Merkins
5 Squats
6 Burpees
7 Bombjacks
8 Sumo Squats
9 CDD
10 Flutters IC
11 Monkey Humpers
12 Diamond Merkins

During Plank we got to hear about each PAX’s favorite place from where they grew up that was still there last time they went back. Slash and I had a bit of back-n-forth because the Greenway wasn’t really here when we were growing up and so much has changed in Fort Mill. Plus we both lamented Tony’s Pizza burning down.

@Cheddah- Jones Donuts
@Weezer- Al’s Fries
@OldBay- Breaker’s Pool Hall
@Mainframe- Texas Tavern
@Cyclops- Alfee’s Pizza
@JWOW- Vinny’s Pizzarama
@dilbert – Baseball Field
@Change Order- Intercoastal Waterway
@Flounder- Mosquitoes (WTH? Your favorite?)
@Esso- The Complex
@Slash- Village Pizza
@Shady- Sweet Sensations ice cream (and massage parlor?)
@Band Camp- Bartlett Tree Farm

An honor to lead.

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Litter pick up – Community Svc

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March 18th is tentatively set as our first pick-up for the US21 adopt-a-Highway litter pickup! We will have 4 opportunities in 2023. Once a quarter is the plan.  All supplies provided ( bags, gloves, safety vests, pick up sticks, eye-wear, and fellowship) All that remains is YOU.
Plan for about 1 hour and 30 mins – 2 hours maximum. We will meet at the Harris street park around 7:45am.
We will walk up the hill to US21 and split up into 2 groups.  One group will head north to the Peachstand and back and the other group will head south to Sutton Rd and back.  (1 mile each direction)

We could use 10-12 guys to keep this an efficient and timely process. 2.0s and Ms are welcome as well as anyone who would like to participate in our community svc event.

Thank you to all who participated in 2022. Looking forward to seeing new faces as well as the HIM who assisted last year.

US 21 from the Peachstand south to Sutton Rd ( Circle K – gas station) is the road that we adopted!!

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Licked by Squatch

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WARMUP: plank exercises (merkins, Peter Parker, mountain climbers) mixed in some upward and downward dogs
Tallawah BUY-IN: 100 goblet squats
THE THANG: 7 stations of tabata- 40 seconds on, 20 seconds off
1. wall balls 20#
2. slam ball and catch 15#
3. Merkins with one hand on bell/switch at 20”
4. KB plank rows over edge of stage
5. KB manmakers
6. KB swings
7. Jump rope (2 burpee penalty for missed jump)
3.5 rounds completed
MARY: plank in a circle and slam ball rolls CW and CCW; seated in a circle with feet up with backs to one another and pass slam ball CW/CCW; flutters, low plank Parkers, LBCs
ANNOUNCEMENTS: Rooster 3/4, Jaeger 3/11

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Asphalt Football Field

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Warmed up with mosey, toy soldiers, karaoke, shuffles and high knees.

Went to the asphalt parking lot: every 10 yards we bear crawled to next exercise in cadence. Count of said exercises was ascending from 5 CT to 50ct increasing by 5 every 10 yds.

1/4 mosey followed by 10 burps.

Back to asphalt field and go in reverse.

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NASCAR Loops at Block Party

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WARMUP: Run up to Hardee’s for Jump Squats, Wind Mills, Merkins, Mountain Climbers, 5 Burpees.
THE THANG: Run down Tom Hall, L/T Unity, L/T Elliott, L/T Springs, back to Hardees for 10 Burpees, 20 Flutters, 30 Mountain Climbers.
Run down Main Street, L/T Academy, L/T Forrest, L/T Confederate, L/T Withers, run to the lot at the bottom of the hill for 10 Burpees, 20 Merkins and Bear Crawl the length of the parking lot.
Run up Williamson, L/T Patterson, L/T Academy, back to the same lot for 10 Burpees, 20 Dips and 30 American Hammers.
Run to the bottom of Massey across from COT. Run to the lot at the top of the hill for 20 Hand-Release Merkins & 30 Mountain Climbers. Run down the hill, back up the hill then back down to COT.
MARY: Done.
ANNOUNCEMENTS: Spoken.
COT: Completed the 5th Core Principle.

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Reverse Webb- Minnow Pond

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7 Pax (6 runners 1 walker) gathered at Vets park this morning. After a welcome reminder from Backdraft we said the pledge and got going.

The Thang:

Reverse Webb.

I had 10 cones split .05 apart along 160 , Clebourne, Main Street and then looped back past Vets park on 160.
Essentially we would run to cone 10, run back to Vets parking lot do 40 reps (split between LBC’s and Merkins) and repeat with Cone 9 (36 reps) Cone 8 (32 reps) etc…etc..

Cone 10 and back to COT 1 Mile 40 reps (20 merkins/20 Lbcs)
Cone 9 and back to COT .9 Mile 36 reps (18 merkins/18 Lbcs)
Cone 8 and back to COT .8 Mile 32 reps (16 merkins/16Lbcs)
Cone 7 and back to COT .7 Mile 28 reps (14 merkins/14 Lbcs)
Cone 6 and back to COT . 6 Miles 24 reps (12 merkins/12 Lbcs)
Cone 5 and back to COT . 5 Miles. 20reps (10 merkins/10 Lbcs)

(This is as far as anyone got)

Things I learned: My Under Armor App and my Apple App do not agree. I measured out the cones using my Under Armor app, but ran the course with my Apple watch. Apparently, I underestimated the mileage on the cones and as a result we all got at least 4 miles in. Two of us got 5 in.

Always honored to lead and was thankful for the men that showed up this morning.

Take care…until next time!

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The Finale

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WARMUP: None

THE THANG:

WEINKE:

Use parking rows as pain stations
11 Reps Each Stop

Method of Travel
Rounds 1 & 2: Lunge walk to each row
Round 3: Bear Crawl KB Drag

Stop 1
Halos
Kid Launch

Stop 2
One Legged RDL both sides

Stop 3
Tricep Extensions
Curls

Stop 4
Goblet Squats
Cossack Squats

Stop 5
KB Swings
OH Press

Stop 6
Burpee Snatch

We completed 2 and ⅔ rounds and headed back to start for some Mary

MARY:
We did some
ANNOUNCEMENTS:
Twas the last post for SnakePit
Jaeger CSAUP coming up
Dam2Dam

COT:

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Chair Force? Not today

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WARMUP: Slowsey from assembly area to simulated flight line. Assign load crews and explain loading stations. Merkin penalty administered for late arrival.

THE THANG: Simulate loading F-15 c/d models. 3 pain stations – 1) AIM9L simulator using concrete block, ruck, and kettle bell- load one wing pylon 2) AIM 7 simulation using exercise dice for 2 turns 3) 20mm canon simulation using traditional randomizer for 2 turns. Mosey one lap around the parking lot between stations to simulate annual fun run.

MARY: Yes, she showed up

ANNOUNCEMENTS: Read your newsletter.

COT: Prayers for kids, safety In travel.

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Geezer Butler

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Big crowd this morning at Block Party. 24 men started their day off right, some ran, some rucked, and some stuck around and the rest followed the old geezer.
First stop, the bank on the corner, actually it is a pharmacy now. Circled up for exercises in cadence (SSHs, MNCs, IWs, WMs). Next, we selected a partner. Bear crawl to the middle of the parking lot, 10 partner merkins, bear crawl back to the curb, rinse and repeat 3 times.
Next, we ran down to the town hall offices, 3 rounds of Mike Tysons (set of 10). Back on the road, up to the top of the hill on Williamson St. 3 rounds of Partner pushes between the light poles. I was corrected, one of the poles was actually a flag pole (old man eyes). Next, hold plank, down to elbow, six inches. Back down the hill, return to the top of the parking lot. Brisk mosey to the parking lot across from COT with the brick wall. Dora 1-2-3, 200 Carolina Dry Docks, 300 Squats, 400 LBCs. Partner 1 performed the exercises while Partner 2 ran to the wall and did 3 muscle-ups.
Back to COT

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