Tag: SouptoNuts

The 90/10 Rule

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WARMUP:
*Coaches Style Perimeter Lap
*10 warm up exercises (9ct) followed by 1    Burpee

THE THANG:

90 yard runs of escalating effort levels followed by 10 yards of bear crawls, crawl bears, crab walks.

9/1 Cone O’Rama exercises with built in lap around bus line. Sneaky 2 miles total over the course of 45 min.

College & Pro Mascot Trivia sprinkled throughout

LEADERSHIP LESSON:

*Life is like 90/10…

Life is 10% of what happens to you & 90% how you respond. Shared how this can be valuable for us and also in teaching our 2.0s.

ANNOUNCEMENTS:
7/22 Adopt a HWY, August Convergence.

COT:prayers for rest and rejuvenation for those feeling burnout, summer time travel & prayers for safety.

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Power hour happy hour

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WARMUP: Indian run around WEP trail, Cherry pickers,windmill,imperials
THE THANG: 2 rounds of sets below

Set 1:
50 Merks
25 diamond Merks
25 wide Merks
——RUN—-
50 squats
25 lunges
25 monkey humpers
——RUN—-
50 LBC
25 Big Boy
25 American hammer
——RUN—-

Set 2:
50 Carolina dry dock
25 incline Merks
25 decline Merks
——RUN—-

50 squats
25 Bobby hurleys
25 jump Squats
——RUN—

50 flutters
25 mountain climbers
25 second plank
——RUN—-

MARY: none
ANNOUNCEMENTS:  sign up for fort Mill Retreat and learn how to respond in a dangerous situation of active shooters

COT:saying negative things out loud can make it 40x -70x more likely to happen

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Gods Promise

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WARMUP: Mosey to bottom of hill for exercise
SSH, Cherry Pickers, Hillbilly Walkers
THE THANG: Mosey to lighted entrance to school. 35 merkins, 35 big boys, 35 squats.
Mosey back to bottom of hill. 35 Carolina Dry Docks, 35 Bobby Hurleys, 35 merkins. Mosey back up hill and individually grab Cindy’s. 11’s man makers at top of hill, LBC’s at bottom.
MARY: Abb work out led by El Presidente.
ANNOUNCEMENTS: Bethel Men’s Shelter, Him Camp
COT: Family health, travel

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Pickett’s Charge

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Twelve pax posted on this 3rd of July. Warm and humid with a thunderstorm having cleared out about 30 mins beforehand.

Warmup
Mosey run (toy soldiers, high knees, and butt kickers)
Circle up and do: SSH (15x I/C), windmills (8x I/C), imperial walkers (15x I/C), Moroccan n/c (15x I/C), low slow squats (10x I/C), big arm circles (15x I/C), peter parkers (10x I/C), plank stretches (downward dogs, honeymooners).

Thang 1: Cindy-Runs
Each pax got a cinder block and did the routine noted below.
Run 400m
KB Swings
Run 400m
Goblet squats
Run 400m
Manmakers
Run 400m
curls
Run 400m
Thrusters
Run 400m
Chest press
Run 400m
Early pax restarted the block exercises, but ran a shorter loop until the six came in.

Thang 2: Wall stuff
Ran to the brick wall of the school. Pax plank. Read a few paragraphs about Pickett’s Charge that happened 7/3/63 at Gettysburg.
Pax wall sit. From both ends of the line, pax bear crawls out about 30 feet, 3 burpees, and crawl bears back.
Then we did some wall-tar-jais…followed by some balls-to-the-wall for a ten count.

Thang 3: bar work
Ran over to the pull up bars and seven each of: pull ups, chin ups, switch grip, toes4bar, negative pullups.

Mary:
Ran to COT area and did Sally routine with leg lifts (Moby’s Flower, legs up on “bring Sally up” and 6 inches on “bring Sally down”.
A little monkey humpers, an 10 seconds of body destroyers.

Fini.
COT

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Bags and blocks (my daughter built this workout…just saying.

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WARMUP: Not much, we got right to it.

THE THANG:
15 Flutter Presses
20 Single Leg Lunges
Max Man Makers
Weighted Walk
15 Thrusters
20 Curls
Max Merican Hammers
Weighted walk
15 Chair Crunches
20 Rows
Max Lateral Diamond Burpees

3 Rounds – All movements w/a variety of sandbags, Jerry cans, medicine balls, blocks.

MARY: No time for Miss Mary, eh I guess we can count the 200lb sandbag overhead presses.

ANNOUNCEMENTS: HIM CAMP / Aug 11-13
COT:

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Smelly Stockade

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WARMUP: Lap around the parking lot. SSHs, Imperial Walkers, Windmills, Plank Stretches
THE THANG:
The Accumulator:

Do the exercise and take a lap around the parking lot. Rinse and Repeat, accumulating each exercise.

10 Merkins – 20 Flutter Kicks – 20 Squats – 30 Plank Punches – 20 LBC’s – 20 Carolina Dry Docks – 10 Burpees
We had addition time to do two more rounds, dropped the burpees and Carolina Dry Docks.

Great Job Everyone!

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Chugging $1 beers downtown

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WARMUP: mossy to parking lot across from Little Caesars. 10 windmills, 15 SSH, 15 LSS, 10 merkins. Since Bobber missed half of the warm up, we rinsed and repeated for him.

THE THANG: mossy to the first bar – Pint Shop – for some bar chugging pain. 5 rounds to complete a 1/4 of the Murph (5 pull-ups 10 merkins 15 squats). Run to Emmits, 1 round of 3 exercises (these 3 were repeated at all stops but with different number of rounds – 10 merkins, 15 squats, 20 LBCs). Missy to Armor artis for 2 rounds, mossy to Illumination for 1 round (3 rounds were called but due to high volume of mumble chatter reduced to 1 to avoid cops), mossy to Flower Bar for 2 rounds, lunge walk to FM eatery for 1 round, lunge walk to Hobos for 1 round. Run to intersection with 160 and do 5 burpees then run back to Emmits for 5 burpees. Rinse and repeat one more time then mossy to COT

We all enjoyed the beer chugging pain at each of the drinking holes in downtown. We even discussed opening up a college bar servig $1 beers in plastic cups as this would be a real $$$$ maker.

MARY:
ANNOUNCEMENTS:
COT: prayers for patience and healing for those sick

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13 Light Polls

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WARMUP: Minimal as per usual at Sweep The Leg. Mosey to Legacy Health. SSH, Peach Pickers, Hillbillies, and toy soldiers.
THE THANG: Mosey to back of Good Hill Middle / 25 Merkins, 25 LBC’s 25 Monkey Humpers. Mosey to hill behind schools bball court. 13 light polls. Run to 3rd so 7 big boys, run back 2 and do 7 merkins. Rinse and repeat until u hit the top. Run back to COT right at 6am.
MARY: no time.
ANNOUNCEMENTS: bethel men’s shelter, July 4th convergence.
COT: prayers for patience, 2.0’s, M’s, Lyla.

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A Little Bit of Everything

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WARMUP: 25 SSH, 25 Peach Pickers, 15 windmills, 15 Moroccan Night Clubs, Hillbillies, Toy Soldiers
THE THANG:
Indian run around WEP while alternating mode of transport every trash can (run and bear crawl). Realized this was stupid and changed to running and bearcrawls where 6 runs to front.

Mosey to Monroe White road pendulum and conducted 11’s merkins and flutters at top of hills and 10 squats at bottom. Ended at 6 and 5 to complete other fun stuff.

Mosey to Print Shop and did 7’s with pull ups and big boys.

Mosey back to WEP stage. Did wall sits while passing Cindy back and forth.

MARY:
Blares
Chumbawumba (I get Knocked down) doing burpee every time I get knock down is said. It’s said a lot especially at the end.
ANNOUNCEMENTS: HIM Camp, read newsletter

COT: prayers for Clickbates friend John. Prayers for Layla, travel for cohiba and naked. And Lyla in Greenville. Praises for testimony by click bates FNG. God is good

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11’s… or 22’s? on the 23rd

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WARMUP: Mosey to the front(ish) of Lowes. Merkins, Squats and stretching happened and were glorious. Mosey to the North side of the strip parking lot to get to the thang.
THE THANG: 11’s – one side Merkins and Squats, the AO parking lot had Big Boys and Flutters.
MARY: Freddie Mercurys, Box Cutters, LBC’s and Flutters
ANNOUNCEMENTS: Blood Drive, July 4 convergence, Read your news letter.
COT: Prayers for health.

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