Tag: SouptoNuts

Went Looking For The Stamp…Found It

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WARMUP: Run to the pharmacy, wait, run to the old Hardees, wait.
THE THANG:
Captain Thor (1 BBSU : 4 American Hammers-rt side counting = 10:40) and yes, we found the Stamp.
Run to the Town Hall Bldg for a plank series:
Mountain Climbers
Grave Diggers-Rt Side then Left Side
Dips
Run to the big, smooth lot for FMFBC:
NUR the long stretches & Bear Crawl the “short stretches”
To the Church steps
Up & Down the steps 2x then 30 correct squats
Up & Down the steps 2x then 20 correct squats
To the next smooth lot, now by FMCOG
Feet on the curb and lean on another PAX for 50 Calf Raises
Get a partner for Partner Pushes:
Each partner pushes a longer stretch and a shorter stretch.
At the corners, do 20 Flutters I/C & 20 Diamond Merkins
Run back to C.O.T. for a little more Mary.
MARY:
ANNOUNCEMENTS:
COT:

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No Shower Curtain, No Problem

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WARMUP:

SSH x 25

THE THANG:

Mosey around lot mixing in Low Slow Squat, Merkin and Flutter

Mosey to benches near hill and complete 2 rounds of step ups, dips, derkins.

Grab a coupon from nearby rock storage facility.
Move towards hill.

10 curls at top, shuffle to bottom, 10 burpees at bottom, shuffle to top, 10 OH Press at top. Shuffle back to bottom, Lunge Indian Walk back up the hill.

Carry coupons back to storage.

Wall Squat count to 10 waterfall
Balls to wall count to 10 waterfall
Mosey to Pullup Bars

Farmers Only lead
2 rounds of:

Max pull ups
Duck walk to corner 1 – Diamond Merkins
Lunge Walk to corner 2 – Big Boy Situps

Mosey back to hill. Run down and Cubbie led exercise at bottom. Run to top and Escargot led exercise at top.

Mosey back to COT

ANNOUNCEMENTS: Jaeger 7/27, Stuff the Bus
COT: Went around and shared Prayers/Praises

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It’s a moderate without Bs

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Started at exactly 6:30 AM with a professional disclaimer stating that YHC is not a professional.

We moseyed around the lot and warmed up with,
Side Straddle Hop
Produce Pickers
Windmills
Moroccan Nightclubs
Imperial Walkers
Hillbilly Walkers

Mosey to the benches for,
50 step-ups (25 each leg)
25 25 calf raises

40 step-ups (20 each leg)
20 calf raises

Mosey to the running tracks for some partners work.

100 Merkins
150 CDDs
200 Big Boys
300 LBCs

Mosey to the shovel flag for some Mary, PAX choice as we went in circle one by one until time ran out.
There were,

Toe touches
Freddy Mercury
Box Cutters
and more

COT
Announcements
Prayers
Praises

Burpees and Bear Crawls

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’88 Q – 071124 The Coach’s Box – Honoring Logan Gurley

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Welcome and 5 core
Disclaimer

FMHS Student Logan Gurley died July 8th just 3 days ago. He played basketball here at Fort Mill High School. Two numbers we will key in to tribute him are 16, his age. And 21 the jersey number shared in a photo online.

Mosey in front of the gym

L- 16 Lunges IC
O- Obama across FB field. (4 :bear: paces: 4 merkins Across parking lot about 40 yds)
(mosey next to FB stadium bleachers)
G- 16 Billy Goats IC (mosey to end zone)
A- 16 Apolo Ohnos
N- No Mercy ½ -¾ Mile
mid point of front stretch.
Jog to turn 1: bear crawl to turn 2.
Jog to mid point on back st. 16 merkins. Jog to turn 3: lunge to turn 4. Jog to starting point perform 16 squats.

Mosey to flags

21 Bobby Hurley

16 Elbow 2 Knee (E2K) IC flap Jack
16LBCs IC

Welcome to FNG Blueprint!

COT Quote from Logan’s dad:

“I want him to be remembered as a respectful young man, as a fighter.”

“Just to take him to his games again. Just to be there for him. Just to tell him, be safe out there, I love you.”

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2024.27 Block Party

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Run up Massey hill to the parking lot, and short warmup. Then the workout split up into 4 segments. (2 strength and 2 intensity)
1. 100 burpees: 10 minutes, 10 burpees EMOM
2. Run to Print Shop for 3 rounds of 5 pullups and 5 toes to bar
3. Run to CoG for 10 flights of stairs
4. Run to Improper Pig for 3 rounds of Balls2Wall (with shoulder taps) and wall sits (with overhead claps, arm flutters, and air presses)
Run to COT

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Schweaty

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WARMUP: mosey to pike front entrance- 50 SSH, 25 IW, 25 Moroccans, 10 cherry Pickers. Some shuffling to work out the aches.
THE THANG:
Mosey to walls at pike
-10 step ups single counts
-10 body ups
-10 Derkins
-mosey to stage
-Dora
-Merkins, Big Boys, Squats, Dips, lunges, Carolina Dry Docks,
-Partner runs 1/4 mile while other partner works.
-Mosey to hill at WEP for 11’s. Big Boys at bottom and Burpee’s at top.
MARY: none
ANNOUNCEMENTS: CSAUPS
COT: everyone was intentional here and had a prayer or praise.

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Blame JWOW

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Honestly I was expecting low attendance so I was pleasantly surprised when I start seeing several cars rolling into WEP. JWOW sent me note mid week asking if I’d be willing to bring the junkyards on Saturday so I had to oblige him. After a quick disclaimer the PAX performed some basic warm-ups. Then we moseyed down the path to the bottom of the big grass hill. Split into 3 groups. G1 ran to end of path back toward parking lot and did 10 bomb-jacks. Return to start. G2 nurred up the grass hill, did 10 squats, then returned to start. G3 ran to end of path in other direction, did 10 bomb-jacks, then return to start. Rotate so each group did each section once. Yog down to Harris St park for the fun. I was trying to find decent grass so I thought the outfield would be safe. Partner up. P1 does 8 Junkyard dogs while P2 is alternating between high and low plank. Then partner push to other side, P2 does the JYDs then partner push back. JYDs are P1 does burpee, then dives under P2 whose holding high plank, then when P1 stands up P2 goes into low plank and P1 jump over. Simple but stupid. The plan was for 3 sets of 8 but after much chatter we went 8 ,6, then 4. I thought this spot was decent but apparently Slow Jams found the one massive fire ant hill and got about 100 bites.
Yog over to base of Harris St. Next movement was run up Harris St stopping at every other power pole for 10 merkins, 10 squats, and 10 froggers (deconstructed burpees). The plan was to do some more group work at church on top of hill but we were a little tight on time so started back to park. 5 bomb-backs, 5 seal-jacks, and 5 plank jacks at every other power pole. Few mins left for 2 all you got sprints up small hills in park. It was a super humid day so I wasn’t the only PAX looking like a sweaty mess at the end. Apparently the JYDs got a zero star review afterwards and I got a nice text from Spiderman calling me an asshole for spiking his heart rate by running up Harris St. So it was a great morning. Thanks for everyone that posted and thanks to JWOW for giving me the nod.

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27th Badger of 2024

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16 at for the Clovis.

150 burpee pull-up
10 mile run
Partition as desired. We did 15 burpee-pull-ups and run 1 mile. Rinse and repeat

One of the simplest and hardest workouts. Nobody finished even half of it

– ’s shoulders have to bear the weight of his arms
– left early in protest
– wants to know if anyone’s finished that workout ever
– is crushing it. Keys to success: being a site Q
– we lost only to find him right at name-o-rama (introvert energy)
– didn’t ask if I wanted to carpool
– & batflipped to some Mary a tad early
– is ’s medical consult
– believes retribution will be had at his VQ on Friday
– took the over
– hardest working Gen Zer in the Fort?
– couldn’t be caught (by me at least) on the last mile

Listen, you could rub your overheating body against the ROTC building because the condensation on the outside wall is much cooler than the air temperature. But it still won’t make burpee pull-ups easy, nor will it verify this report better than , , or

But they’d have to check slack to make it happen….

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Why am I out here?

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WARMUP:
Warmup: all in cadence
– 10 Moroccan nightclubs
– 12 cherry pickers
– 10 windmills
– 10 hillbilly walkers
Mosey, stop at curb and do 10 incline merkins on curb in cadence
Mosey to church parking lot, 10 low slow squats in cadence
THE THANG:
4 corners of pain and some burpees
All corners start with 50 reps each, exercises stay the same each time around
– Corner 1: squats, then run to corner 2
– Corner 2: diamond merkins, then crawl bear to corner 3
– Corner 3: bomb jacks, then nur to corner 4
– Corner 4: big boys, then bear crawl to concrete parking lot in front of church and do 5 burpees
– Repeat. Reps go down to 40, then 30, 20, 10. Burpees stay at 5 each time

MARY: flutters, American hammers
ANNOUNCEMENTS:
COT:

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Throwing Bags Around

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WARMUP: Walked our sandbags from COT to the starting point at one end of the parking lot at the front of the school. Moseyed around the parking lot back to the starting point without bags. PAX then stood in front of their bags for the following: 10xSSHinCadence, 1 ManMaker, 10xCPinCadence, 2 ManMakers, 10xHWinCadence, 3 ManMakers, 10xLSSinCadence, 4 ManMakers, 10xMNCinCadence, 5 ManMakers. We were warm.

THE THANG: We would have been on the field in front of the school, but it was being watered when I arrived. So, designated a starting line, then set-up 4 cones about 15 yards apart in the parking lot.

All partner work

1st Routine: Traveling from the starting line to the last cone Partner#1 starts the trip with LT Dans while Partner#2 racks the bag and jogs to the last cone and then back to meet his partner. When the band is back together each PAX completes 5 ManMakers. Switch and continue the journey until you reach the last cone.

2nd Routine: Traveling from the starting line to the next cone Partner#1 Front Press throws his bag while Partner#2 walks along side him Rifle Carrying their bag. When the team reaches the cone each PAX performs 25 BentOverRows & 20 Curls. Then switch and head to the next cone. Continue in this manner until your team reaches the last cone.

3rd Routine: Traveling from the starting line to the next cone Partner#1 Backwards Overhead throws his bag while Partner#2 walks along side him Rifle Carrying their bag. When the team reaches the cone each PAX performs 25 Chest Presses with bag while fluttering & 20 Alt. Plyo Merkins. Then switch and head to the next cone. Continue in this manner until your team reaches the last cone.

4th Routine: Traveling from the starting line to the last cone Partner#1 starts the trip with 2 Rotating Side Throws ( 1 from each side ) while Partner#2 completes 2 Burpees. Partner#2 jogs to the bag and then performs his 2 throws while Partner#1 completes 2 Burpees. Keep switching until you reach the last cone.

MARY: No time
ANNOUNCEMENTS: Bethel serve on July 4th, Convergence on July 4th, CSAUP Summer Trifecta
COT: Everyone shared a praise and a prayer. Show to Know!

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