Tag: Solo

Sunshine Bazooka!

Leave a comment

Warmup:
There was one

The thang:
Mosey to church parking lot:
12-min AMRAP
5 burpees
10 pushups
15 lunges
20 air squats
Circle loop

12-min AMRAP
15 sit-ups
15 glute bridges
15 Russian twists
15 Flutter kicks IC
30sec low plank
Run loop

8-min AMRAP
10 dips
10 declined pushups
10 prison squats
10 shoulder taps IC
Run loop

Mosey to COT

Moleskine:
After several pax reminiscing about work, we’ve learned that Mainframe affectionately calls his coworkers sunshine bazookas. IFKYK. 👨🏻‍💻
Slapshot loves burpees (news to no one) and declined pushups. Guy’s got arms of stone and a heart of gold. 🔱
Fishstix is a mover, and a grinder. YHC tried to slow him down by not letting him run 5 miles this morning, but to no avail. 🏃
YHC will be sore by tee time, but an early morning is good for the soul ⛳️
Always a pleasure – Solo

TClap |
0

Bermuda Triangle

Leave a comment

Warmup:
There was one

The thang:
Mosey to corner of Railroad/Confederate
15 pushups

Mosey to Confederate Ave/withers St
5 burpees

Mosey to Withers/Watson at top of hill
15 squats

Mosey to Print Shop
5 pull-ups

Wash, rinse and repeat
Mosey to COT

Moleskine:
Affectionately now named “The Bermuda Triangle”, as YHC doubled back thinking we lost a pax in the gloom. Come to find out YHC was circling around like a doomed plane whilst said pax was already at COT. FWIW, 5 laps equals 3.6 miles.
Always a pleasure – Solo

TClap |
0

How do you tackle a Mountain….

Leave a comment

WARMUP: Mosey
THE THANG:
Mosey heart attack hill path to beach club to trail through Lake Shore to stairs behind AO

3.48 miles with couple stops for squats and hillbilly walkers

Took full 65mins
MARY:
ANNOUNCEMENTS:
Read newsletter and sign up for everything
COT:
Tackle your problems 1 step at a time
With Sky Q leading you and your brothers coming alongside you. Your circle matters when dealing with life.

TClap |
0

Ft Mill Laps

Leave a comment

WARMUP: Jog over Walter Elisha Park for a few warmup exercises and an explanation of the plan.
THE THANG: 6 individual ~.5mi laps spread around downtown with 3 exercises after each lap. The exercises were:
10 Mountain Climbers I/C (scaled down to 5 for time)
10 Mak Tar Jai’s I/C (scaled down to 5 for time)
5 Burpees
I could provide the turn-by-turn directions for each lap but instead, call me and I’ll explain.
MARY: A few exercises performed just prior to COT.
ANNOUNCEMENTS: Golf, D2D info, upcoming Shovel-flag transition at Colosseum, Newsletter
COT: 5th Core Principle

TClap |
0

Crossing State Lines

Leave a comment

Very Simple Concept this morning in the rainy wet Gloom. We Ruck Shuffle for 1:20 then do merkins or Squats then ruck shuffle some more… wash rinse repeat until we go all the way to the SC/NC border and back. This is just about a 5k distance.

Good mumble chatter along the way as we got back to TCES with 14 minutes to spare.

We did some more shuffling while doing curls, pressed, man makers and more squats.

Finished right at 6:00.

Awesome to workout with these men today. Humbled that 6 other guys joined me in the cold and rain.

Be thankful for all our opportunities gentlemen! Take care! 👊👊👊

TClap |
0

Took Cindy Around The Block 👩🏻‍❤️‍💋‍👨

Leave a comment

WARMUP:
First 7 minutes is to warm-up the way you like to/want to. Run, stretch, walk, yoga. Meet back here at 5:22.

THE THANG:
Cindy is your friend/date. Some things you will have to use her for, other things you will have to carry her, some times you will have to leave her behind.

10 cones = 10 stations
20 is the rep count.

1. 20 Burpee Block Jump Overs
(Carry Cindy to Station 2)
2. 20 Murder Bunnies
(Carry Cindy to Station 3)
3. 20 Thrusters
(Carry Cindy to Station 4)
4. 20 Combo Merkins
(Carry Cindy to Station 5)
5. 20 Curl Press
(Carry Cindy to Station 6)
6. 20 Vertical Block Windshield Wiper
(Carry Cindy to Station 7)
7. 20 Cindy Swings
(Carry Cindy to Station 8)
8. 20 Overhead Squat
(Carry Cindy to Station 9)
9. 20 Bent Over Row
(Carry Cindy to Station 10)
10. Leave Cindy and Run a Small Loop
(Carry Cindy to Station 1)

Completed 2 full laps.

MARY:
20 4-count Flutter
20 4-count Hello Dolly
20 4-count Freddie Mercury

ANNOUNCEMENTS:
Read your newsletter

COT:
Marriages, Israel, Kids

TClap |
0

Who is the real “Waterboy”

Leave a comment

WARMUP: Windmills, Cherry Pickers, and Imperial Walkers
THE THANG: Rucks on and mosey to the Wally World Parking Lot. Trust circle formation with following exercises in counts of 10: Flutter Kick w/chest press, hammers, and slow low squats. Mosey back to the school. Stop midway for another session of Tens: Guardrail merkins, dips, single lunges, and 30 sec plank holds. Then hustle up to COT
MARY: Audibles: Ruck Curls, Tricep Pulls, Bent Over Rows, Flutter Kicks w/Chest Press, Over Head Ruck Squats, Micro BigBoys, Over Head Arm Raises, Ruck Hammers
ANNOUNCEMENTS: BBQ&Burbon fund raisers, ClaveBoss, Read your newsletter
COT: What happens in COT, stays in COT !!!

TClap |
0

Keep working

Leave a comment

WARMUP: dynamic and regular warm-up exercises
THE THANG: mosey to hill. 1 at bottom bear crawl up hill 9 at top squats at bottom CDD at top. 2/8, 3/7, you get the picture. Mosey to parking lot. 4 exercises merkins, big boy, mtn climbers, ssh. Start at 22 drop 1 each round work until time runs out we got down to 14. Started at 22 to remeber and think about the average number of veterans that take their life each day.
MARY:
ANNOUNCEMENTS: chili/ cornhole at forest hill church Thursday night. Poker tournament Saturday night in Springfield.
Prayers- marriages, addictions, pray for Solos brother Adam who has 4 daughters at home 1 is newborn and he has to prepare to deploy right after Christmas. He is in the Army.
COT:

TClap |
0

12 Bottles of Suck

Leave a comment

Mosey to Gold Hill Middle flag
Warm up
SSH
Low Slow Squat
Windmill
Mountain Climbers

12 Bottles of Suck
12 8-counts
12 Squat Jacks (Little Man in the Woods)
12 Diamond Merkins
12 Box Cutters
Run Gold Hill front parking loop

Stop at 6:05 to mosey back to flag for Mary…

TClap |
0