Tag: Small World – Chris Gunn

Dancing in the Street

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WARMUP: Dynamic mosey around downtown stopping and doing some squats, Merkins and other stuff
THE THANG:
Monroe White street is the saddleback of the Fort. Making our way for Tom hall street to top of hill is .6mi, performing the following at each corner
10 Merkins -100
20 LBCs -200
30 Squats -300
10 stops and so we got some work in with 1.8mi
MARY: n/a
ANNOUNCEMENTS: read newsletter
COT: prayers and praises from all the PAX

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Wannabe board of pain and a hill

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WARMUP:
dynamic warm up in the Church of God lot
1/2 high knees, jog it out, 1/2 butt kickers back, jog it out
10x shoulder taps, imperial walker, flutter
karaoke 1/2 and turn the other way 1/2
back with a shuffle same deal
10x merkins, hillbilly walker, dying cockroach
toy soldier down, windmill walker back
10x Travolta, LS Squat, LBC
bear crawl down, burpee broad jumps back
10x donkey kick, monkey humper, weezy jefferson

THE THANG:
Accumulating exercises at the bottom of the big hill, 3 burpees at the top, accumulater similar to BOP, all 15x
calf raise, ski abs, merkins, squats, LBCs, Carolina DD, american Hammer, Mahktar N’Diayes, jump squats, mt climbers
MY TAKE:
FNG Breakfast Club passed me on the hill 4-5 times, he’s a beast
Couples crushed it
Good to see Chicken Hawk
5 PAX in that 18 years +/-1 present and are a bit faster than the respectables
Great AO, many option, show up next week for Cake Boss

Looks like we made it,
Barry Manilow

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Stairs? I got your stairs right here…

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The PAX moseyed down to the CoG facility to make use of the tall staircases for a couple sets of 11’s. Mumblechatter was minimal for the first 30 minutes as YHC had consumed more than my Wednesday night allotment of adult beverages…
On the return trip to COT we did discuss summertime memories and how we would give our attention to our 2.0’s effectively.
ANNOUNCEMENTS: 2nd F Lunch tomorrow at Fort Mill’s finest Chinese/Sushi restaurant, Lee Cafe; Pints & Padres is an awesome opportunity for dads and @barrelaged is really committed to the topic (thanks Travis); and of course, read your newsletter
COT: Prayers for SmallWorld’s wife as she deals with the loss of her brother; Prayers for friends of N&A that are dealing with breast cancer; Prayers for YHC’s 17 year old nephew who is dealing with a blood disease that is approaching a critical point.

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Moderate is a state of mind

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WARMUP: 50% 60 yard runs from one end of the AO host parking lot to the other. After each run we performed SSH, Squats, Seal Jacks, Merkins, Peter Parkers, Parker Peters
THE THANG: We strolled over to another, smoother parking lot to endure the pain. Partnered up and gave the PAX 3 pain stations in the shape of a triangle with each pain station being about 30-40 yards apart. Merkin station, Squat Station, and Step-Up Station. Group that starts at the Merkin station performs 10 merkins and then travels to the next pain station to relieve the PAX. So forth and so on we went for 3 rounds.
Next we performed an Indian Bear Crawl for about 40 yards.
Followed that fun with a short ab lab: 20 – Gas Pumpers, 20 LBCs ( legs straight up in the air with arms reaching for feet when crunching ), & 20 Box Cutters.
Time to hit the legs again with some TUT – TimeUnderTension. Partner up again, partners have to complete a combined total of 100 lunges – 10 lunges for 5 sets. While one partner does a set of 10 lunges the other partner holds the Al Gore position, keep alternating until you reach the 100 rep count.
Followed that up with another ablab: 10 BigBoys, then go immediately into 10 Straight Leg Lifts, and then go immediately into 10 V-Ups.
Next up, more bear crawls with a Paula Abdul routine. Found a row of parking spaces about 15-20 spaces long. Pax start out bear crawling 2 lines, when reaching the 2nd line you perform 2 merkins, you then crawl bear back 1 line and perform 1 merkin. Keep going until you reach the end.
Last, but not least, you guys brag on your ‘running with pushups’. Well this group did Sprints with Pushups. 3 – 50 yard sprints – all out. As soon as PAX reached the other side we had to drop immediately and perform: 1st Sprint – 13 Merkins, 2nd Sprint 11 Merkins, 3rd Sprint 9 merkins. The plan was to do 4 sprints total but time ran out, which I’m glad because SmallWorld would have had to carry me back to COT.
MARY:
ANNOUNCEMENTS: Bethel Men’s Shelter on 6/9.
COT: Prayers for marriages, families going through transitions, ChangeOrders dad, and others. Question to the PAX in prayer – What are you pursuing? Thanks to SmallWorld for the opportunity to lead. Take care and God bless fellas.

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Tour of The Mill

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WARMUP: Big Lap, COP: SSH X 20
10 count: Imperial Walkers, windmill, squat, merkins, lunge/reverse lunge, shoulder taps, Low Slow squats, mountain climbers, SSHX20, 5 OYO Burpees
THE THANG: Classic pearls on a string. Sequence of exercises: Merkins, Squats, PlankJacks, Lunge, SSH. Count sequence: 10, 9, 8, etc. Run stops: Church of Christ, Loom, Hobos, Animal Hospital, another church, Town Hall, 3rd church, even another church, you get the idea.
MARY: Don’t compare yourself to others.
ANNOUNCEMENTS: Newsletter
COT: Prayers for children. Wisdom, understanding and peace.

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Day 29. AKA3. DORA from Hell

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WARMUP: 15 minutes from f Broga led by Sassiest of all Quaches. Mosey to band practice field: SSH, Imperial Walker, Merkins, Squats, Mountain Climbers, Lunges, Peter Parker, SSH
THE THANG: DORA from Hell. Get a partner in crime. Do these things as your PIC runs the length of the field and back.
50 Burpees
100 merkins
150 monkey humpers
200 Squats
250 Plank Jacks
300 LBC
350 SSH

MARY: Plank and plank
ANNOUNCEMENTS: AKA Convergence and Shieldlock Invergence. No other announcements needed.
COT: prayers for Aquaman and CableGuy. Also Repeats mom and Kermit’s friend.

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