Tag: Solo

Humid hills

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WARMUP: mosey over to bank, SSH, windmills, up/down dog with J-Lo’s, then mosey across 160 through Brayden to the bottom of the hill on Brayden Parkway. Did more SSH, merkins and some produce pickers waiting for the 6 to arrive.
THE THANG:
Run up the hill
First 3rd at easy pace, next 3rd pick up to 10k pace and last 3rd AYG
Coming down the hill do 20 merkins at the 1st street (on RT), 20 squats at next street and 20 Freddie Mercuries (double count) at bottom.
Rinse and Repeat until 0559…then head to COT

ANNOUNCEMENTS: Blood drive, HIM camp, July 4th convergence, read newsletter
COT:prayers and praises

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Simplicity is not always easy

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WARMUP:
– SSH x20
– Imperial Walkers x10
– Windmills x10

THE THANG:
Simple….loop around Fort Mill with 6 pain stations.
– Improper Pig = Merkins x20
– Fort Mill Animal Hospital = Diamond Merkins x20
– Fort Mill Town Hall = Wide Arm Merkins x20
– Fort Mill Baptist Church = Xs & Os x20
– Jacked up parking lot at the hill = LBC x20
– Print Shop Parking Lot = Side LBC x20 each side

ANNOUNCEMENTS:
– Click Bait HIM Camp – See newsletter for details.

Thank you Funhouse for the opportunity to Q at one of the strongest AOs in the region!

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Sandbag Fun

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Solo brought out an FNG so little longer than normal disclaimer. Mosey around outside loop. Stop at first corner for SSHs, Slow Squats, and Windmills. Mosey to next corner for Merkins, Peter Parkers, and Parker Peters. Mosey back to cars to pick up sandbags and move to school entrance.

Sandman WOD. 20 bent over rows, 10 thrusters, then front carry bag about 100M. Repeat this 6 times. Not sure why, but the front carries are the worst. After everyone completed we took a mosey on the inner loop to give our arms a rest.

Back to bags for Lucky 7s. 7 rounds of 7 cleans, 7 front squats, and 7 jump over burpees. Bubba Gump is allergic to burpees so I think he just did merkins as well as curls b/c he does what he wants. Everyone was pretty gassed after round 4 so we stopped and explained the 5 core principals to the FNG. Then pushed hard to complete one more round. Time was almost up so back to COT for a few ab exercises.

Welcome FNG Rutabaga (think Jamie Oliver). And big congrats to Flounder and his M for 44th wedding anniversary. It seemed appropriate for Flounder to take us out which he graciously did. Thanks Maximus for the opportunity!

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Sandlot and Heavy Things

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WARMUP: None
THE THANG: 7 Workout Stations to include: Big Curls, Merkins, Triceps, Flutter Kicks c/Chest Press, Squats, Burpees, and kettlebells. After 10 reps at each station, campers had to carry heavy things to the end of the alley and back. Every 15 mins PAX played follow the leader around the track. Some campers wanted to carry heavy things as well. Tunes and Burpee Video provided by 2.0. No one was lost or hurt through out our journey.
MARY:
ANNOUNCEMENTS: Upcoming Q School events, Newsletter, and praises all round.
COT: Prayer requests for pax members and family with upcoming surgeries. Closed in prayer, and ended with constructive feedback about @Sofrito’s VQ.

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Pain day at the Stockade

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WARMUP: gave a quick disclaimer, started with some SSH, windmills and up/down dog. Moseyed around the parking lot to loosen up and get the PAX ready for the beat down.

THE THANG:
Ascending exercises shown below. With a lap around the small parking area we were near in between each completed set.
10 wine mixers
10 WM + 20 LBCs
10 WM + 20 LBCs + 30 CDD
…+ 40 walking lunges
…+ 50 Freddie mercuries
…+ 40 calf raises
…+ 30 dips
…+ 20 merkins
…+ 10 burpees

Some got to burpees, but we ran out of time and headed back to COT at 6:01.

ANNOUNCEMENTS: newsletter, blood drive
COT: prayer for items that stay in COT

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Pendulum O’ Pain

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WARMUP: The Pledge of Allegiance.
THE THANG: Pendulum O’ Pain. Run to Jekyll’s town center (near the churches at bottom of hill). Run up to the Town Hall, Merkins until failure. Run down hill and back up to parking lot at the factory, 20 Squats. Rinse and repeat for 35 minutes. Mosey back to COT.
MARY:
ANNOUNCEMENTS:
COT: Prayers and Praises.

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Pillars O’ Pain Accumulator

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WARMUP: Mosey big lap, then some stuff
THE THANG: Pillars O’ Pain Accumulator. Cones with exercises, then run a lap. Odd cones = Big lap. Even cones = Small lap. Accumulate. Cones:
1) 10 Burpees
2) 20 Squats
3) 15 Merkins
4) 15 Lunges each leg
5) 20 Carolina Dry docks
6) 15 Jump Squats
7) 15 Mike Tyson Merkins
8) 20 4-count Plank Jacks
9) 20 Burpees
MARY: No time
ANNOUNCEMENTS: Convergence this Saturday for Kenya. See Solo for opportunity coming to help at risk women in Rock Hill – Jumping Rope for hours it what it sounds like – Maximus and FishSticks excited to chant rymes and songs while jumping rope.
COT: Praise for men risking rejection and asking Kotters to come back out. Prayers to love our wives/M’s.

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Mile’s and PT

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WARMUP: Intro and light warm up as a PAX was parking. MNC, Produce Pickers and Wind Mill.
THE THANG: Started rucking up and out of the parking lot to 460 and turn right. At the light, 10 Squats. Continued down Hubert Graham stopping to do 15 Incline merkins, 20 calf raises and repeated a second time before entering the learning center parking lot. Rucks off for some curls, overhead press and flutter kicks. 10 count and a message. Remember not to focus on what you have not done but enjoy the moments when your in them.
Rucks up and repeat the 3 exercises 2 time up to 460. Over head carry to the entrance to the school.
MARY: 1 full round. LBC, X’s and O’s, dying cockroach, Pump and Rosa, ruck twists and penguin.Ended with stretching.
ANNOUNCEMENTS: Convergence
COT: Prayers for Jane and her surgery. Prayers for Noah going to camp.

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Bushwood or Bust….

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WARMUP: SSH. Cherry Pickers, Merks, Rebel Merks, Diamond Merks, Imperial Walkers, Nightclubs, Squats, Honey Mooner, Downward Doggie, Windmills, Mosey…
THE THANG: Keep it simple: Mini – Ladder – start at 5 reps w each rung in ladder adding one rep ( 6, 7, 8, and 9) 5 Bomb Jax, 6 Diamond Merks, 7 Big Boys, 8 Donkey Kicks, 9 Seal Jax!
Next up – some 11s ( that Bass couldn’t wait to get started )
We started top of the hill with Bobby Hurleys then moseying down around the bend and up the Hill to a spot so close to the starting point ( other side of road) and knocked out Plank Jax to keep the math working…
Called an audible half way thru to assist with the hill climbs and descents- finished out the 11s on a flatter area of the entrance. Almost infringed on the Minnow Pond parameters ( but who was measuring the total ground covered??)

MARY: 4 mins of Mary completed with a solid use of Heels to Heaven by Gemini who challenged the Pax up to a 15 count ….when the mumblechatter began after passing the standard 10 count! Nice work by all!
ANNOUNCEMENTS: Yes!!
COT: Prayers for Geraldine who was being comforted at Hospice ( prayers for Slash and family), Family ( teenagers for ChickHawk), health and fellowship as we head into Summer.

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