Tag: Slash

Only a little lost

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WARMUP: SSH, IW, HW, Shoulder Taps, slow merkins

THE THANG:
mosey around until I got lost.
Stop along the way for:
10 Merkins
9 squats
8 LBCs
7 Carolina Dry Docks
6 Jump Squats
5 American Hammers
4 Hand Release merkins
3 Jump Lunges
2 Flutters
1 Burpee
Did the full set each stop. I think we stopped around 6 times.

I ran to what used to be an event center to do another round and was informed it’s now a private residence. Better to be dissuaded by your friends than run off by someone wielding a shotgun.

We got a little far afield today. 3 total miles. Unintentional message of the day: How do you respond when your leader is clearly lost?

Planned message: you’ve done something challenging today. Don’t shy away from other challenges as they face you. You may need to press forward and persevere, or you may need to hold back and assess. Both decisions require different kinds of toughness.

Thanks Radar for the call to lead outside the my home region. Was great to be in Belmont this morning.

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Over when we say it is!

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Warmup-yes

Moseying around stopping to build the following sequence. Added an exercise at each stop:

1 burpee
2 bomb jacks
3 jump squats
4 jump lunges
5 Bobby Hurley
6 split squats
7 CDD
8 squats
9 monkey humpers
10 Bulgarian split squats

Paused for Dick Webbs got to 5
15 total pull-ups
60 total merkins

Bearpees also to 4.5

Flutters and flexibility to 0600

It ain’t over till we say it’s over!

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600 lb Coupon with Better Music

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WARMUP:
Mozy round the lot.  Old man windmills.  Mountain Climbers. Merkins.  Diamond Merkins.  Wide arm merkins.  Low slow Squats.
THE THANG:
Split up into pairs. One pair of PAX serves as the timer for a set of exercises. One PAX hops on and steers an ATV in neutral gear with no power while the other PAX pushes it down the parking lot for about 80 yards. At the turn around point, they switch places and race back to the starting line. Targeted average time is about 80 seconds. While the timers are doing their thang, remaining PAX are working a list of exercises:
KB Swings
KB Squats
Chest Press
Man makers
Thrusters
Triceps extension
Upright Row
Once all 4 pairs of PAX complete their turn as the timer, the PAX with the winning time planks while everyone else pays a 15 burpee penalty.
MARY: Dead bug, heel taps, LBC, box cutters, big boy sit ups and the finisher: Airborne’s hip exercises.
ANNOUNCEMENTS: 2 CSAUPs coming in Sep and Oct.
COT:

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No pain no gain

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WARMUP: 1 mile mosey through the mean streets and rolling hills of downtown Fort Mill, followed by a 1 mile Indian run
THE THANG: 11’s at the Monroe White hill with burpees at the bottom and bomb jacks at the top
MARY: Hello dolly, American hammers, merkins, and flutters
ANNOUNCEMENTS: upcoming CSAUP, Blood drive at Forest Hills 7/14
COT: prayers for a friend of Kermit’s that just lost a young child
Prayers for fire marshal Bill as his business struggles through employee turnover during a period of high demand
Prayers for Gekko as he tackles a 100 mile run 💪

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10 Round Ladder

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WARMUP: Mosey to Fort Mill Church of God, Side straddle hop, cherry pickers, Moroccan nightclub
THE THANG: #1 PAX did wall sit while 1 PAX did 2 burpee’s each.
#2:
Round 1. (10 exercises below and drop last exercise each new round)
5 Burpee’s, 10 LBC’s, 15 CDD’s, 20 Lunges, 25 American Hammer’s, Plank (30 seconds), 35 Monkey Humpers, 40 Flutters, 45 Mountain Climbers, 50 Squats.
MARY:
ANNOUNCEMENTS:
COT:

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Omaha, Omaha! These streets have no name.

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WARMUP:

Got the WOD inspiration from Florida Georgia line day before while working the BoFlex. Board of Pain w/ acrostic SIMPLE.

Decided rk take 1 of 2 routes, hit WEP, run laps starting from playground OR run to QT and instruct the 12 to use discretion to stop, wait for 6 and execute BOP.

Rolling in and catching an earful of healthy mumblechatter, decided neither. We will run randomly to dimmly lit parking lots and execute BOP.

Ran up to the old Kimbrells for a little warmup.

– Low slow squat with a jump at the end. @darkhelmet informed me that it was called a squat jump

– imperial walkers

– shoulder taps

– stretches

THE THANG:

An arbitrary count if 15 for each exercise.

Board of pain:

S Shoulder taps
I Irkins
M Monkey Humpers
P Plank Jax
L Lunges
E Burpees (burpee has an E in it)

Run to 1887 Brewery, BOP

Run to the government building on the left on way back, BOP.  After much debate, no one knew what building it was and we found ourselves back at Kimbrells.

By then we started to spread out, causing more chaos.

Run down, take left at Amor and hit parking lot on left, BOP.

Per Jihnny Utahs request, hit Litte Caesars, BOP.

Run past COT, on left side of street, hit parking lot with kong brick wall, BOP.

Head back to COT for some Mary.

ANNOUNCEMENTS:

Newsletter

COT:

Quoting ZBB “ I have everything I need, nothing that I dont” was a pleasant reminder on being content and thankful for your blessings. Happiness is fleeting but joy is eternal.

Rather quiet, everyone’s life must be perfect.

NMS

I explained this was a clear demonstration how not to Q a workout.

You need to be flexible and know your PAX but you must be able to articulate clearly amidst the chaos of the gloom especially with the strong mumbkechatter hell bent on throwing you off and distracting you.

I personally wouldn’t have it any other way and am thankful for the PAX that showed and their relentlessness. Blessed to have this brotherhood in my life and always am appreciative to serve at BP.

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Slash’s Slam

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WARMUP: dynamic: exercise>Mosey>rinse/repeat

THE THANG: 4 Corners. Each corner had two exercises. Do exercise 1 run to middle for 3 burpees run back out to next corner. Complete rotation. Rinse/repeat with exercise 2. 10 reps each. Continue with 8 reps then 6 reps.
MARY: various all counted by Repeat

Armory is funny. How do you keep fresh what is essentially the same thing. Maybe that can be true for all workouts. T-Claps to those creative types that continue to push and find new wrinkles to keep pax engagement high. While four corners isn’t new, nor the exercises, hopefully the style and rep count kept it interesting.

Lots of #mumblechatter today. Mainly about the music selection (and the size of Repeats bell). We had two camps- I’ll just say the cut line was 45/older and 44/younger. The DJ spun the debut album of Cinderella. Hair band hierarchy. And while they may have sound all the same(to some), you knew every dang word. Lucky for 44 crowd- the entire record is only 35 minutes.

Lastly- there is no one like @slash. #Slam

ANNOUNCEMENTS:
Blood donation coming up mid July.
Final Countdown CSAUP this fall.

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Add 4, carry the 2, divide by 1.21 gigawatz

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WARMUP: quick mosey, low slow squats, cherry pickers, merkins (stayed here for a minute), mountain climbers, plank jack, honeymooner, downward dog, bomb jacks for DH…more mosey, ran to the thang
THE THANG: A pile of goodies awaited us. Partnered up and found 1 item to share. Partner 1 did the exercise and called out the number they thought they could hit, partner 2 ran to the corner of the parking lot. Switch when partner 2 returned who also shared their guess on reps while partner 1 ran. Penalties were given for over/under and hitting numbers (this was all made up on the spot and math came into play). We rotated after each partner did the one exercise and the penalty after each round.

Exercises included:
-45 lb plate: round 1 shrugs, round 2 calf raises
-sandbag: round 1 man maker, round 2 shoulder press
-35 lb KB: R1 swings, R2 curls
-30 lb KB: R1 squats, R2 pass through lunges
-25 lb KB: R1 triceps extension, R2 plank row
-Ruck: R1 merkins, R2 chest press

We made it to round 2 for about 2-3 rotations. Penalties included merkins, bomb jacks, flutters, burpees, diamond merkins, etc. How much you went over or under drove the number of exercises and some of these had a multiplier…there was zero rhyme or reason to this.
MARY: No Mary today.
ANNOUNCEMENTS: lots in the newsletter, check that out
COT: lift up Sawdust’s mom who recently fell and lost a friend this past week

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