Tag: Spider-Man

Tabata and Talk

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WARMUP: Various Calisthenics
THE THANG: 6 rounds of Tabata (5-1min exercises) targeting upper body, core, Lower Body, and Total Body with
MARY: Various Ab Exercises
ANNOUNCEMENTS: Bethel Mens Shelter and Kenya Charity Drive (see Poppins for Details)
COT: Prayer Request for Kaisers Friends who were displaced by Home Fire šŸ”„.

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The Slog at JWEP

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It was a wet/sloppy day in The Fort, but fear not, the firey mumble chatter warmed our souls.

Warmup:
Side Straddle Hops
Cherry Pickers
Windmills (Trucker Approved)
The Polish Mating DancešŸ•ŗ
Merkins
Dying Cockroaches

The Thang:
Grab you backpack and mosey down yonder to the Church for some Dora.
Partner 1: Figure 8 running pattern on the stairs.
Partner 2: 100 Merkins, 200 Squats, 300 Flutters

Head back towards JWEP for some more pain. Mode of transportation was a Jack Webb – 4 Bearcrawls and 1 Carolina Dry Doc until you get to 40-10.

At the top of the Hill next to JWEP we did crazy 8ā€™s. The top of the hill 7 burpees, the bottom of the hill 1 Merkin. You know the drill…Finish at 1 Burpee and 7 Merkins.

We Moseyed over to the JWEP pavilion for two rounds of Webb Jacks.
1. 4 Overhead Claps and 1 Merkins until you get to 40-10.
2. 4 Squats and 1 Monkey Humper until you get to 40-10.

COT commenced at the JWEP Pavilion for announcements/prayers/praises.

-JWOW

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45 min miles

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WARMUP:
Yes, we did that. Solid mosey for a while. Plank/yoga for the 6. Then the “Cha Ching” warmup, 5 minutes with 35 SSH and 8 burpees each minute. Followed by, IW, HW, Squats

THE THANG 1:
mosey to picnic tables
11 merkins, 10 diamond merkins, 9 merkins, 8 diamond merkins, 7 merkins, 6 diamond merkins, 5 merkins (then YHC had to tap out….if you can’t do it, don’t Q it. Attempting the remaining 10 merkins could have resulted in a face plant)
Bulgarian Split Squats 10
Low Slow Squats 10
Bulgarian Split Squats 10
Jump Squats 10
Bulgarian Split Squats 10
Alternating Lunges 10 (each leg)
Pistol Squats (just 2)

THE THANG 2:
Bearpees:
Jack Webb w/ 4 count bear crawl and 1 burpee, 8/2, etc.
When we got to 7 burpees we did them in cadence.
When we got to 10 burpees we modified to an 8-count burpee with a plank jack before the merkin.

MARY:
Flutters in cadence to 35
QL stretch
Seated forward bend
Pigeon Lunge
Wide angle forward bend

ANNOUNCEMENTS: the Jaeger is coming 3/11

All told we only covered a mile in distance today. YHC hopes the PAX still got their money’s worth of out this free workout, open to all men, held outdoors, peer led with no assumption of expertise, that ended in a COT.

COT:
Shot for the Prayer of St. Francis, but didn’t quite have the thing memorized. Memorize is my word of the year, I’m working on it.

Lord, make me an instrument of Your peace;
Where there is hatred, let me sow love;
Where there is injury, pardon;
Where there is doubt, faith;
Where there is despair, hope;
Where there is darkness, light;
And where there is sadness, joy.

O Divine Master,
Grant that I may not so much seek
To be consoled as to console;
To be understood, as to understand;
To be loved, as to love;
For it is in giving that we receive,
It is in pardoning that we are pardoned,
And it is in dying that we are born to Eternal Life.
Amen.

An honor to lead such a solid crew.

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Senecaā€™s 4 lessons

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WARMUP: Bank parking lot – windmills, imperial and hillbilly walkers, 5 burpees, low slow squats with Moroccan night clubs while holding the squat, side straddle hops

THE THANG: 4 stations – 4 lessons
Station 1 – Partner Dora – 50 hello dollys and 100 4-count flutters

Lesson 1 – Associate only with those who improve you.

Station 2 – 7ā€™s on the hill of WEP parking lot – H/R merkins at the bottom, squats at the top

Lesson 2 – Value your time more than your possessions.

Station 3 – The wall parking lot – 4 corners nurring or side shuffling between stations.
10 merkins, 20 LBCs, 10 diamonds, 20 box cutters – repeated the loop twice, b it bclock expired on the second loop.

Lesson 3 – we suffer more in imagination than reality

Station 4 – Parking Lot on the top of the hill across from COT. Fitting that a train whistle blew when we started this one.

7 minutes of burpees with breaks in between
13 – minute 1
12 – minute 2
11 – minute 3
10 – minute 4
9 – minute 5
8 – minute 6
7 – minute 7

Lesson 4 – The greatest remedy for anger is delay.

Mosey down the hill to COT.

MARY: no time – too busy finishing burpees

ANNOUNCEMENTS: took place

COT: Core principle #5 was executed

Thanks for the call out, Kermit.

Gratefully,
šŸ‘

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NASCAR Loops at Block Party

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WARMUP: Run up to Hardee’s for Jump Squats, Wind Mills, Merkins, Mountain Climbers, 5 Burpees.
THE THANG: Run down Tom Hall, L/T Unity, L/T Elliott, L/T Springs, back to Hardees for 10 Burpees, 20 Flutters, 30 Mountain Climbers.
Run down Main Street, L/T Academy, L/T Forrest, L/T Confederate, L/T Withers, run to the lot at the bottom of the hill for 10 Burpees, 20 Merkins and Bear Crawl the length of the parking lot.
Run up Williamson, L/T Patterson, L/T Academy, back to the same lot for 10 Burpees, 20 Dips and 30 American Hammers.
Run to the bottom of Massey across from COT. Run to the lot at the top of the hill for 20 Hand-Release Merkins & 30 Mountain Climbers. Run down the hill, back up the hill then back down to COT.
MARY: Done.
ANNOUNCEMENTS: Spoken.
COT: Completed the 5th Core Principle.

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The Kitchen Sink – 01FEB2023

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WARMUP:
We stretched a bit, some windmills, light jogging, tappy-taps, some SSH, you get the idea…

THE THANG:
Sandbags required. YHC had and recommended a 60lb, but no one was weighing anything…
– First it was a long, bagless loop around the parking lot/car loop with some stops to do things like Merkins, squats, and the like.
– Then we grabbed our sandbags and partnered up for a little catch me if you can from the flag to the top of Hubert Graham — 5 burpees while your partner farmer carried your bags, catch and switch
– At every manhole cover on the way down the hill (for 7 covers), do 5 manmakers
– On the way back up the hill, do 20 flutters (2-count) with press at each manhole cover
– Next round, 3 curls on the way down and up
– REPEAT as time allows… time didn’t allow…
– Back to flag for cool-down and Mary

MARY: No Chicks Allowed.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle

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Hill repeat Monday

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At 0515, YHC told the PAX there is no warm up we were ready to roll and headed out toward Gold Hill Middle. It was supposed to be a mosey, but was more running.

At the first parking lot we counted off and gave a very bastardized disclaimer- basically modify as necessary and you should read the disclaimer on the website.
From there I explained what the workout was,;
25 merkins at the school, then head up the hill to the bank, do 25 Freddy Mercurys (4 count- like in cadence), then back to school and rinse/repeat until 0600.

Most got in 4-5 rounds and all got in at least 3.5 miles.

COT: lots of announcements and prayers – I was oxygen deprived so I donā€™t recall them at this point šŸ¤¦šŸ¼ā€ā™‚ļø

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The Battle: Kitchen Sink edition

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Nice cool morning here in the greater Tega Cay area. As we were waiting in the parking lot YHC was hoping for at least 1 more pax to show up for what I had planned. Thankfully PETA pulled in at 5:14 and we were ready to go!

Warmup:

25 Merkins IC ( Iā€™m a little disappointed in myself when I struggled with my last rep. I will do better next time)
25 Flutters IC
10 Merkins IC
10 Flutters IC
5 Merkins IC
5 Flutters IC

Mosey to the Tree within the Traffic Circle

Counted off the pax into team 1 and team 2. Facing opposite ways we did a competitive ā€œchallenge runā€ running around the large traffic circle in front of the school. This run required the 6 to do 2 burpees before running to the front. To win each team had to complete 4 laps. Winners got to do 10 Burpees and losers had to do 20. Pax pushed and it was a VERY close race as a result we both won and did 10 burpees.

Mosey to the front of the school.

We began the 2nd portion of the workout doing a Tabata style sequence 45 seconds of work 15 seconds of rest.

2 Rounds of :
HR Merkins
Squats
Diamond Merkins
BBS

After the second round we did a recovery lap and got into the mental battle known as ā€œlast man plankingā€ In short we circled up and held plank as long as we could until no one could plank anymore. I would periodically call merkins to ā€œthin the herdā€. After calling 5 merkins IC everyone held fast. After calling 6 merkins IC we had 4-5 drop. After calling 7 Merkins IC we had everyone else drop except for YHC and Maximas. With that Maximas was declared the winner and we moved on to COT with just about 7 minutes to go.

With a little under 7 minutes to go of course I called a Burpee EMOM. Started with a round of 10, moved to 11, moved to 12, back down to 11, down to 10, and then one last round of 10. With only 30 seconds left we did a light stretch and 1 more HR merkin for good measure.

Great work by all the men who showed especially Flounder as he sets a great example for all the other PAX.

The Theme today was ā€œthe Battleā€. Not only the battle we face with competition, or each other but mostly the battle we have with ourselves. How much can you push yourself and how far are you willing to go? Chances are you can go at least ā€œone more repā€ you just need to believe you can and people to help push you further.

Thanks for the opportunity! Until Next Time!

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Geezer Butler

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Big crowd this morning at Block Party. 24 men started their day off right, some ran, some rucked, and some stuck around and the rest followed the old geezer.
First stop, the bank on the corner, actually it is a pharmacy now. Circled up for exercises in cadence (SSHs, MNCs, IWs, WMs). Next, we selected a partner. Bear crawl to the middle of the parking lot, 10 partner merkins, bear crawl back to the curb, rinse and repeat 3 times.
Next, we ran down to the town hall offices, 3 rounds of Mike Tysons (set of 10). Back on the road, up to the top of the hill on Williamson St. 3 rounds of Partner pushes between the light poles. I was corrected, one of the poles was actually a flag pole (old man eyes). Next, hold plank, down to elbow, six inches. Back down the hill, return to the top of the parking lot. Brisk mosey to the parking lot across from COT with the brick wall. Dora 1-2-3, 200 Carolina Dry Docks, 300 Squats, 400 LBCs. Partner 1 performed the exercises while Partner 2 ran to the wall and did 3 muscle-ups.
Back to COT

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Arms and Run

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WARMUP: SSH, Merkins
THE THANG: 3 stations Arms concentration.
Station 1 at the top of the hill of Massey, 25 Merkins
Station 2 at back parking lot of Pike Eng, 35 yard Bear Crawl.
Station 3 at tye WEP playground, 10 pull ups.
Run back to Massey through 160 to complete a 0.75 mile loop.
Rinse and repeat.
Total of 3 to 4 miles with the exercises.
MARY:
ANNOUNCEMENTS: D2D Bar package pick up on Saturday at Amor between 2 and 6PM. CSAP coming up by March.
COT: prayers for families.

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