Tag: SouptoNuts

AKA at STL

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THE THANG:

– Warmup run to GHES parking lot at the top of Dave Gibson. Round of Mary as we wait for the 6
– Run to access road at the back of the school for a “light pole” workout

– Round 1: 5 burpees at the first pole. Run to the next pole and complete 15 squats. Run back to first pole.
– Round 2: 5 burpees at the first pole. Run to the next pole and complete 5 merkins. Run to next pole and complete 15 squats. Run back to first pole.
– Round 3: 5 burpees at the first pole. Run to the next pole and complete 5 merkins. Run to the 3rd pole and complete 5 merkins. Run to the 4th pole and complete 15 squats. Run back to first pole.
– Rounds continued until we ran out of time. Added an additional pole each round. 1st pole was always burpees and the last squats, with merkins at all the middle poles.

MARY: 2 minutes to run out the clock.

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Murph prep

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WARMUP: ssh and merkins
THE THANG: 9 different exercises at amor artis pull up bars. Pull up. Merkin. Inverted row. Derkin. Leg raises. Diamond merkin. Chin up. Bar dips. And burpee pull up. Number of reps was decided by the team who finished the exercises first. The reps were either 30, 40, 50, or 60.

Partnered up and had one hundred merkin and one hundred squat buy in at bottom of Monroe white street. Between each exercise was a mosey to academy and back.
MARY: slow merkins
ANNOUNCEMENTS: yes
COT: yes

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SPRING BREAK FINALE

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WARMUP:
Mosey around the HT parking lot and circle up in front of the barbershop
THE THANG:
COP (mostly double counts):
SSHx 25, Low slow squat x 20, windmill x 10, wide arm merkin x 10/hold/MC x 15, hello Dolly x 20, Pretzel crunch x 20, Alt Lunge x 10/Jumping lunge x 10, diamond merkin x 10, Morrocan Night Club x 35 while walking to side island.

Line up along the side island and bear crawl to the opposite island, do 5 burpees at the end.
Rinse and repeat with crabwalking, lunge walk, and inchworms (4 trips total, 20 burpees total)

Walk to another island, line up and face the Harris Teeter.
Suicides to 1st, 2nd, and last island in front of store, x 2

Walk back to original spot for the <@UJGS2BBQD> killer hip/leg routine.

Repeat one more suicide run.

Mosey back to the shovel flag and circle up for Mary.

MARY:
LBC x 20, Box cutter x 20, Superman x 30. End with the body destroyer.

ANNOUNCEMENTS:
AMRP for autism workout tomorrow at Alcatraz, Canoli Run in May, read your newsletter

COT:
Prayers for those traveling this week, those battling cancer, family issues including infertility

It was a beautiful morning, and it’s always a pleasure to lead the pax. Great to see <@U08PSR5J883> and Miagi posting again. Keep it up, gentlemen!

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Fort Mill Tour

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WARMUP: Mosey around WEP, Exercises
THE THANG: 1st. a ladder around Police station lot, Partner work around fort Mill Pharmacy. 2.5 miles and a ton of exercise by all- we did them all
MARY: Finished with partner work and nur up the hill
ANNOUNCEMENTS:
COT:

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You can do hard things

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WARMUP:
Mosey to realtor lot
15 SSH IC
5 Windmill IC
10 Cherry Picker IC
Plank warm-ups
Shoulder Taps
Merkins
THE THANG:
Ran to the school
6 cones on the F1 loop
1. SSH
2. BBS
3. Burpees
4. Plankjacks
5. Merkins
6. Squats
11 was the rep count for # of times Rory attempted to complete the career grand slam in Golf.
Completed 3 laps
Pickup the 6 and cones.
Sprinted the long runway.
Ran to the bottom of the hill.
Sprint backwards up the hill.
Ran to stop sign.
Plank
321 sprint to COT

MARY:
No time
ANNOUNCEMENTS:
Tortise and Hare
COT:
Show To Know

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Sweet and Spicy at The Fort

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WARMUP:
Peach Stand started us off with the warmup of SSH, Imperial Walkers, and possibly a few others gone from memory.

THE THANG 1:
PeachStand instructed Pax to pick a rock from the piles behind the amphitheater (and to choose wisely).
The “thang” was a ladder to “9”, starting with 8 Mike Tysons right behind the amphitheater, and 1 bomb jack at the entrance of the parking lot (up the hill). The mode of transportation running (or walking briskly) with our coupon held straight over our heads. Harry Carry did more running than anyone (perhaps even more than the rest of us combined).

THE THANG 2:
YHC took over and educated the Pax on the rules of a Webb-o-rama. 4 cones set up along path in front of the amphitheater. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio)
Cone 1- 1 6-count Burpee : 4 SSH
– >> Bear crawl to next station
Cone 2 – 1 Big boy sit up : 4 American Hammers
– partner wheelbarrow to next station
Cone 3 – 1 Knee tar N’Diaye : 4 Squats
– partner wheelbarrow to next station
Cone 4 – Traditional Jack Webb –
– >> Run Around parking lot, up the hill to the entrance, then back to first station
Instead of doing all 10 reps at once, we broke it up into 3 rounds.
Round 1: 1-5
Round 2: 6-8
Round 3: 10 (skipped 9 since we ran out of time).

Great work done by all men. Thanks for the chance to lead, JWOW.

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Jack Webb Baby

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WARMUP: mosey to ace. Totally hacked up names of most of my warmups. But, cadence was solid and we did 41 SSH’s.
THE THANG: Mosey to Dunkin parking lot where some how Senator looked as graceful falling as we all looked working out (not surprised).
Jack Webb 1:4 merkin/plank jack until we hit 36 plank jacks.
Mosey to COT. Jack Webb 1:4 CDD/air press (kinda sucked especially on the knees). Mosey to church. DORA – 100-merkins 100-squats 50-Burpees. Partner loop was mode of transport. Mosey to stinky trash bin (not stinky today). Mosey to Teeter side wall for wall sits and burpees. Made it back to COT at 0600 on the dot.
MARY: what’s Mary
ANNOUNCEMENTS: LUCA
COT: what happens stays but prayers were asked and sent up

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Gear WO at The Stockade

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WARMUP: Short mosey around the COT parking lot followed by SSHsx25inCadence, WMsx5inCadence, HWsx5inCadence, CPsx7inCadence, IWsx5inCadence, next moseyed to our lifting stations where each exercise was explained, then we went to work.

THE THANG: Set-up 13 stations, partnered up, partner #1 runs the loop while partner #2 performs the exercise at the station until partner #1 returns, switch, upon partner #2’s return the partners move to the next station. Stations are listed below:

1. 10lb weighted ball – V-Ups
2. Heavy Rope – Rope swings in a squat position
3. 45lb Ruck – Curls
4. 35lb Dumbbell – Snatches
5. Ab Wheel – you know what to do ( I did provide a pillow for the benefit of our knees )
6. Cindy – Side Lunges
7. 60lb SandBag – Front Lift to Backwards Toss
8. 45lb Plate – Flutters w/ a press
9. 20lb weighted vest -Alt. Reverse Lunges
10. Cindy – Swings
11. 45lb Dumbbell – Squat while alt arms to pick up weight
12. 12lb Dumbbells – Bent over Tricep Extensions
13. 45lb Plate – Bent Over Rows

MARY: No thank you

ANNOUNCEMENTS: FAST 5K

COT: STK

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