Tag: Spectre

Go Bills workout

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WARMUP: SSH, LSS, mosey, some Broga
THE THANG: moseyed over to side of Harris Teeter (for a little contact high šŸ˜³)
Wall sit as one Pax ran to concrete and did 3 burpees, halfway through changed to balls to the wall.

Then moseyed over to start the real thang:
Exercise 1: Merkins – MOT to Exercise 2: lunge walk
Exercise 2: Flutters – MOT to exercise 3: burpees broad jumps
Exercise 3: Squats- MOT TO exercise 4: run
Exercise 4: dips- MOT to Exercise 1: bear crawl.
Started with 5, then went up by 5 each time we got back to Exercise 1.
All got up to about 25ā€¦

ANNOUNCEMENTS: lotsā€¦read newsletter
COT: stays in COT

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Pre-BRR Squatch Beatdown

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WARMUP: run to Print Shop
THE THANG:
5 pull-ups, 5 toes to bar, 5 dips
Run to church
Partner wheelbarrow 20yds, flapjack
Run, turn left, run turn left down stairs to other church
Partner push 20yds, flapjack
Run, turn left at axe throw and back to Print Shop

Repeat x3

Loop around Main St and Fort Mill Pharmacy

MARY: a little
ANNOUNCEMENTS: CIVITAS Marathon and Greater Charlotte Heart ā€œWalkā€ CSAUP
COT: Powerful reminders from Soup and Olaf surrounding marriages. šŸ™

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Lighting And Thunder

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WARMUP:
Jog around paved path at Runde Park
1 pullup
THE THANG:
Lightning Portion
Laps around Runde Park
Lap 1 – 1 Pullup – 40 Burpees
Lap 2 – 2 Pullups – 40 Merkins
Lap 3 – 3 Pullups – 40 BBS
Lap 4 – 4 Pullups – 40 Squats
Lap 5 – 5 Pullups – 40 Mountain Climbers

Thunder Portion
formed a circle in the shape of a wagon wheel with eight different exercises on the outside and after you got done doing the exercise exercises, you murder Bunnies to the middle where you did five man makers and then continued onto the next exercise and did an overhead carry back out to that exercise from the middle or a total of eight different exercises.
15- Block Swings
15 – Skull Crushers
15- Overhead Press
20- Leg Up and Over the Block
15 – Squats
15 – Thrusters
15 – Hand Release Merkins W/ Feet On Block
15- Curls

MARY:
No time
ANNOUNCEMENTS:
Bethel
Tortoise and Hare
Heart Walk
COT:
Everyone is soaking wet

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Dorothy

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WARMUP:
There was some neck stretches as we looked around for Tesh
THE THANG:
Ran to Tesh's house in Baxter, 10 Monkey Humpers IC, Stop signs down Richard's Crossing… 10 HR Merkins, 10 Squats, 15 Hello Dolly, Ran down Sutton to Baxter entrance, Repeato, Through Baxter and down Richard's back to COT
MARY:
10 Burpees IC
10 Hammers IC
ANNOUNCEMENTS:
Tortoise and Hare
Heart Walk
Convergence
COT:
Be present where you are at

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F3 Hyrox Training

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WARMUP: Mosey around parking lot to set lap
THE THANG:
800s (2 laps around parking lot)
Can't move on to next set of exercises until you complete 2 laps and exercises
800 – 50 Burpees
800 – 50 Squats
800 – 50 Lunges
800 – 50 Mountain Climbers
800 – 50 BBS
Finished with 2 (90%) sprints around back of Earth Fare and recovery walk along the front
MARY:
N/A
ANNOUNCEMENTS:
Heart Walk
Tortoise and Hare
Convergence
Bethel Mens Shelter
COT:
Everyone completed the workout at different speeds, but everyone completed it

F3 Hyrox Training

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Sweaty

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Massey to Harris to McCammon to Clebourne to Main to Veteranā€™s Park

Exercises at following:
John Boys
FM Pharmacy
Veteranā€™s Park

10 Merkins
10 Squats
10 LBCā€™s

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Whereā€™s Vuvu

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WARMUP: Looked around for our scheduled Q, couldnā€™t find him in the gloom
THE THANG: Called reverse Whitehall route, because thatā€™s what Vuvu would have wanted us to do.
MARY: One last look for our Q
ANNOUNCEMENTS: Vuvu checked in via text to let us know he was safely tucked in bed on this cool morning.
COT: Always

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Badland’s 1 yr MANniversary

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Turned 41 today… 1 year anniversary of becoming a man they say.

WARMUP: train going through town at 0510 caused a few late arrivals. Did pledge and then 41 ssh IC while the stragglers got parked and over to the flags.

THE THANG:

run .25 miles over to WEP playground, Al Gore for the 6.

Run the 0.6-mile loop around WEP, then:
41 squats
Run the 0.6-mile loop around WEP, then:
41 pushups
Run the 0.6-mile loop around WEP, then:
41 bench step-ups
Run the 0.6-mile loop around WEP, then:
41 walking lunges
Run the 0.6-mile loop around WEP, then:
41 mountain climbers
Run the 0.6-mile loop around WEP, then:
41 reverse merkins with swings

run .25 miles back to CoT for a total on the morning of you guessed it… 4.1 miles

MARY: planned for 41 LBC IC but only got to around 25 before 0600 hit

ANNOUNCEMENTS: newsletter
COT: yup

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3 exercises on repeat…for 4 miles

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WARMUP: Non existent
THE THANG: Super simple…running with push-ups, V-ups and American Hammers.
At every stop, the PAX would perform:
5 V-Ups, 10 Merkins, 15 American Hammers
Here's the route we took:
Up Massey and R/T Harris St.
Stop at Church of the Nazarene for the prescribed exercises (PE).
Continue down Harris St to the entrance of Harris St park for PE.
Head up Jackson St and stop at the intersection with Sidney Johnson St for PE.
Continue up Jackson St to the intersection with N. White St. for PE.
L/T onto Clebourne St into FMRX for PE.
Continue on Clebourne to the intersection with Springs in the public parking lot for PE.
Continue down Springs to the end for PE.
R/T Summersby St to Unity for PE.
Run up Unity to the intersection with Hill St for PE.
Run up to the Post Office parking lot for PE.
R/T Tom Hall back to the public parking lot for PE as time permits.
Back to COT.

MARY: See above.
ANNOUNCEMENTS: Lots.
COT: Like they do.

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