Tag: Sofrito

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DISCLAIMER: disclaimed
WARMUP: Mosey loop around parking lot, circle up near ROTC
– 10 Windmills IC
– 10 LSS IC
– 10 Imperial Walkers IC
– 10 Hillbilly Walkers IC
– 10 MNCs IC
– Yoga

And since we were so close to the pull up bars, we partnered up for 3 rounds of 5 pull ups. Partner does wall sits while other PAX does pull ups.

Mosey to football field.
THE THANG: Figure 8 on football field with 6 pain stations. Always face the clock that is always wrong for mental toughness, but also because your mode of transportation will vary from run, nur and shuffle.
– Freddie Mercury on goaline – shuffle across goal line to opposite sideline
– Flying squirrel on goal line – nur back to 50 yard line
– Squats at 50 yard line – shuffle across 50 to opposite sideline
– Merkins at 50 on opposite sideline – nur to other goaline
– Big Boys at goal line – shuffle across goaline
– Grave Diggers on goal line opposite side line – run to 50
– Back to 50 for Squats – shuffle across 50
– opposite sideline for Merkins – run to original goaline
– back to original goal line to start Round 2.
1. Round 1 – 10 reps
2. Round 2 – 15 reps
3. Round 3 – 20 reps
Strong push at end to get it all in. Moseyed to CoT.

MARY: No girls allowed.

ANNOUNCEMENTS: Lots of 3rd F ops – Bethel, Blood Drive, Stock the Bus, Fort Mill Care Center, Hwy Clean Up.

COT: Stays in CoT

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KB replacement theory

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THE THANG: Standard laps around the 1 mile loop until 10 minutes left.
MARY: Gathered by the fire pit for
flutter press 4c x20
Overhead drop with ruck x10
Modified Hello Dolly 4c x 10 with core engaged to keep lower back on the concrete, hands over stomachs, and heads in the air with chin tucked
Modified Wheezy Jefferson x10 in the same way
Flutter Press 4c x15
Overhead drop with ruck x10

ANNOUNCEMENTS: CSAUPS and serving opportunities. Sofrito has something cooking for September 21st
COT: get vulnerable

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Cindy at the Ballroom

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WARMUP:
Mosey to track
SSH, windmill, inch worm merkins, squats, stretching
THE THANG:

Mosey to back side of track where the Cindy’s live
Rd 1
Curls
Bent over rows
Partner 1 run / 2 farmer carries
Flip flop

Rd 2
OH press
Tricep extensions
Run / farmer carry

Rd 3
Same as rd 1 add dead lift

Rd 4
Same as 2 add chest press

Rd 5 same as 3 add heal raises

Rd 6 same as 4

Mosey back to COT
MARY:
ANNOUNCEMENTS:
COT:

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The Greatest Workout of All Time? Yes.

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WARMUP: Probably. No one remembers.
THE THANG: A few rounds of 11s, 7s, and other nonsense.
The REAL nonsense, though, came in the form of setting things right in the naming department. Sadly, in only 45 minutes, I couldn’t get to everyone, but I will tell you the ones I DID get to…
– is now Kerrigan
– is now Insertion Point
– is now Father Time
– is now Mama’s Boy
– is now French Tip
– is now Tickle Me Ebenezer
– is now Agent My Pleasure
– is now Dumpster Juice
– is now Dumpster Juice II: The Revenge of Dumpster Juice
– is now Stateline Vapes
– is now Gender Confusion
– is now Backward Flush/Dude Wipes
– is now Dementia
– is now Halfway
– is now White Boots, and
– is now Twin Peaks

For more on WHY these Pax got new names, you’ll have to ask them, because I only vaguely remember…

This is why you shouldn’t miss when YHC is the Q. NOTHING but good times.

MARY: No chicks
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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Not so Moderate Deck o’ Death

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Eleven men got a little better this morning at The Yard. Here’s what we did:

Warm-Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Hillbilly Walkers (IC)
– 10 Seal Jacks (IC)
– Mosey the bus loop

The Thang
Deck o’ Death (take turns pulling cards and performing the following exercises followed by a short run)
– 90 second High Plank
– 100 SSH
– 20 Diamond Merkins
– 20 Dips
– 20 Merkins
– 60 second Low Plank
– 20 Smurf Jacks
– 19 High Knees
– 15 Oblique Crunches (each side)
– 20 Irkins
– 17 Monkey Humpers (IC)
– 20 Shoulder Taps
– 18 Backwards Lunge
– 100 Calf Raises
– 20 American Hammers
– 13 Wojo Squats

Mosey back to COT lot for Four Corners
– 15 Tempo Merkins (IC)
– 15 Heels to Heaven (IC)
– Elevens (LBCs/Lunges)
– 15 Y Squats
– 15 Alternating Shoulder Taps
– 15 Rosalitas
– 15 Derkins

NMM
The humidity was as high as the spirits this morning as we endured Wisdom by Walker and a couple solid bar jokes. I hope today’s workout was the hardest thing we do today, but most likely it won’t be. Maybe it’s a past due Honey-do list or a hard conversation with the M. When whatever that thing is manifests today or this week, I encourage you to attack it with the same vigor you attacked today’s beatdown. Do the hard thing today instead of letting it eat at you for weeks. You got this!
-IJ

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Around the Lake Stroll with Pain Stations

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The Q arrived 5 minutes late and took lead.
WARMUP: laps around the lot waiting for a
THE THANG:
Mosey around the Kingsley lake with pain stations
5 Stops in all with the following exercises
Rucks used for workouts

Steps ups
Dips
Moroccan Night Clubs
Curls
Triceps
Lunges
Over head carry
CDDs
Shoulder Shrugs
Calf Raises

MARY: Never found!

ANNOUNCEMENTS: CSAUPS & Read the Newsletter

COT: We shared and leaned on each other.

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Dads & 2.0’s Cones & Dogsled Fun

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WARMUP: SSH, MNC, Windmills, LSSquats, Mosey around playground & back
THE THANG: (1) Sharks & Minnows [3 rounds]. Round 1 & 2, Dads are sharks [MOT = 1-legged or 2-legged hops]. Last minnow left picked exercise for group. Round-1 = Kraken Burpees (Dads x 10, 2.0’s x 5), Round 2 SSH ( 10/20), Round 3 Dads as Minnows
(2) Family Cone drill: Run as family to each Cone. Family does 1 Merkin & 1 Squat-Jump / member. 2nd cone x2, 3rd cone x3, last cone x4
(3) Ruck Cones: 3 Packs available (5lbs, 15 lbs, 30 lbs). Crab-Walk to Cone-1, Walking Lunges to cone-2, Bear-Crawl to Cone-3, Nur back to start
(4) Dogsled Rides: MOT for Puller varied from straight pull to Bear Crawl. 2.0’s as passengers
MARY: In lieu of Mary, we had Water Balloon fight
ANNOUNCEMENTS: Dads Camp (ThunderBird) in a few weeks.
COT: Praises for Kids answering the alarm & putting in work, Prayers for starting school year,
Ice Pops followed exit-prayer

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The Sweaty ? Prep

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Disclaimer Shared
WARMUP: None
THE THANG: Trails or Roads Route Shared
MARY: she was missed
ANNOUNCEMENTS: the sweaty Barry coming up. Read your newsletter

COT: Don’t forget about one another, always have another’s SIX! Reach out to each other and encourage and support. We all carry burdens that we don’t share. You never know when one of us needs a NOD more than you know.

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Cha-Cha Slide, 1-2-3

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WARMUP: Disclaimer Given & We Warmed Up with the Following: SSH, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs,
THE THANG:
Mosey down towards the bleachers where work was done with some juicy tunes:
Multiple Sets with Alternating Reps of 5, 10, 15, 20 Exercises:

SSH, Lunges, Slow Low Squats, LBC’s, Air Bomb Jacks, Calf, Raises, Merkins, Donkey Side Kicks, Glute Bridges, Planks, Honey Mooners, Walk the dog, Broga-ish, Moroccan NC, Dry Docks, Shoulder Taps, Flutter Kicks, All reps were done.
MARY: In alternating fashion pax called out the follow movements: Box Cutters, Hello Dolly’s, Merkins, Glute Bridges, SSH, Moroccan Night Clubs, Cherry Pickers, too many to be named
ANNOUNCEMENTS: 4th July Convergence, Sweaty Barry, Bethel Church, Summer CSAUPS
COT: Always Stays in COT

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This one goes to 11

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Did an out and back to Tega Cay Walmart. Some did trails. One rucked. Some did 11.
ANNOUNCEMENTS:
Convergence, men’s shelter and CSAUPS
COT: Health and blessings.

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