Tag: Spider-Man

Horse Shoe of Pain

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It was a crisp cool morning at Block Party, but the pain quickly brought warmth.
Quick mosey, warmups and we were off.

We ran down to the horse shoe driveway known as the Unity Church for lucky 7’s.
1 Squat, 1 Futter, 1 Merkin at the three points on the horse shoe. We did 7 loops around the driveway increasing the reps by one on each lap.

Next we ran over to the other church stairs down the road for a mini Dora.
Partner 1: 50 Lunges, 100 SSH’s, 150 American Hammers
Partner 2: Run a figure 8 up and down the stairs
Moseyed over to the lot across from Amoure Artis for some Mary with burpees (breathing exercises).

Back to COT for some more Mary, announcements, and prayer/praises.

JWow

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Family and service

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WARMUP: mosey around the parking lot, Carioke, toy solders and butt kickers. Windmills, Moroccan Night Clubs and merkins
THE THANG: Mosey to student parking lot. Sprints at 50% then 75%. Rinse and repeat for a total of 6 complete sprints. Mosey to the wall and do 10 muscle ups. Mosey to front of school. 15 dips and 20 back step lunches for total of 3 rounds. Mosey to side of school. At every brick pillar alternate between squats and merkins. Mode of transport is mosey but Band Camp insisted on Bear Crawling. Mosey to bus entrance. Break to hear the story of Naval ROTC instructor, Shawn Studley, and his wife Laura. She passed away at 1:18 pm on the afternoon of this day (11/19). Mosey to the hill outside the cafeteria. 10 back step lunges at the bottom, NUR up the hill and do 10 squats. Repeat for a total of 3 times. Mosey up the hill to COT. At every light pole, stop for a 10 count exercise for the abs. At COT do my hip thingy.
MARY:
ANNOUNCEMENTS:
COT: Pray for Shawn Studley and his family

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Loredo & 3-Leaf Clover

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WARMUP: Short mosey through the parking lot with a few warmup exercises. Then, grab a cinderblock and bring it to the intersection by the JROTC building. Leave it there and head to the track.
THE THANG:
For the first half of the workout, we’d honor SSG Edwardo Loredo.
6 Rounds On The Track
24 Squats
24 Push-Ups
24 Walking Lunges
400m Run

Exit the track and make our way to the cinderblocks for the 3-Leaf Clover. Perform 22 reps of each of 4 exercises, then run to the designated spot and back.

22 Cinderblock Swings
22 Chest Press
22 Flutters with Press (4ct)
22 Calf Raises
Run to AO Jones & back.

22 Simbas
22 Overhead Press
22 Curls
22 Bent Over Rows
Run to the school entrance & back

22 Back Squats
22 Dead Lifts
22 Tricep Extensions
22 LBCs (4ct)
Run to the stop sign at the bottom of the hill & back.

Repeat as much as you can, time permitting.

MARY: See above
ANNOUNCEMENTS: Food drive
COT: For sure

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Golfing at Bushwood

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WARMUP:
– SSH
– Windmill
– Mosey towards the Fort Mill Pkwy entrance with the long hill
– Imperial Walkers
– Low Slow Squat
– Mosey to the top of the hill

THE THANG:
Since we were at Bushwood CC, YHC thought bringing out an oldie would be fun.

“9 Holes of Golf”
– Tee box = top of the hill
– Green = Island grass area at the bottom of the hill
– 2 Merkins at the top then run to the bottom
– 1 Burpee and run back to the top
– 4 Merkins at the top then run to the bottom
– 2 Burpee and run back to the top
– Continue until the last round is 18 merkins and 1 Burpee
– The hill is long and we covered close to 1.75 miles for this.

Line up on the guard rail for 4 Rounds
– 10 Dips
– Bear Crawl to the lane divider and Crawl Bear back

Mosey half way back up the hill to the entrance to student parking
– Nur to each light pole and complete 10 squats

Mosey back to the flag

MARY: (Round Robin)
– LBC
– Pistol Crunches
– BB Situps
– Maybe one more

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Small white sacks

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WARMUP: SSH, low slow squat, navy seal burpees
THE THANG:
Mosey to front of movie theatre
7’s – navy seal burpees and box jumps. Run across parking lot in between

Run to the hill by the Biergarten.
Partner carry up hill. At top of hill, partner who was being carried do dirkins putting feet up on partners back who holds a plank. Go back down hill and switch roles. Add 1 dirkin each hill ascent. We did around 5-6 rounds.

Killed time in a parking lot where we did variety of MOTs with merkins, squats etc mixed in.
MARY: yes bc YHC didn’t plan enough shit to do
ANNOUNCEMENTS:
COT:

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6-count Burpees in German

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WARMUP:
– SSH / WM / IW / running with burpees
THE THANG:
– JackWebb 1-4
– 4-corners: bells, blocks, wheels and sandbags (timer)
– brief broga
MARY:
– Thunderstruck the right way
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Wheel of Misfortune and too many reps

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Since I was going to be DR for my birthday, I decided to do my birthday Q a day early. I wanted a good one and didn’t realize how good it was.
WARMUP: SSH, windmills
THE THANG: We picked up Cindy and took her down to the elementary school playground. Around the loop, about 15-20 yards apart were 6 stations.
They included:
10 OH Press
25 Decline Merkins
25 Curls
25 Squats with the block on your back
25 Big Boys with the block
25 Chest Press
25 Bent over rows
Run around the playground.

My intention was to do 420 reps, but we all know what happens when we try to count when we are working out, so we ended up with 3 rounds of 480 reps.

MARY: Everyone called something for the last 5 minutes
ANNOUNCEMENTS: Read your newsletter. Lots of opportunities to give back.
COT: Prayers for a good 43rd trip around the sun.

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I Miss The Sink

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WARMUP: gear up
THE THANG:
Partner up.
Round one weight vest and rucks on:
Partner one starts bag tosses while partner two completed ten sandbag squats and ten sandbag deadlifts then front carry’s to partner one. Partner two then bag tosses while partner one completes ten sandbag squat and ten sandbag deadlift then front carry’s to meet partner two. Both mosey back to the start where the kettlebells were left for ten swings and ten merkins. Mosey back to where the sandbags were left. Rinse and repeat for a small parking lot lap.

Round two:
One farmer carry both bags while the other farmer carry the kbs. Switched as needed but completed three burpees each time you switch. Big lap.

Round three: repeat round one for a smaller lap

Quick round of ten right arm kb snatch, ten goblet squats, ten left arm kb snatch, ten goblet squats and ten merkins.
MARY: some
ANNOUNCEMENTS: some
COT: It’s ok to let the ones you love know that you are grateful for them and appreciate all they do for you. It doesn’t have to be a special occasion or for any reason. Let them know.

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Bears and burns

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WARMUP: usual suspects- ended with SSH not started lol
THE THANG:

? The Thang – 12 Laps Total
• 4 corners per lap
• Complete the same exercise at all 4 corners each lap (so 4 sets per round)

MODE OF TRANSPORTATION
FIRST 6 LAPS- BEAR CRAWLS
Always face forward so side crawling, and crawl bearing as to always face the west end of the lot
⸻
Big group so we split up so approx 25% of the PAX started at each corner

? UPPER BODY LAPS (6 total)

Lap 1 – Shoulder Taps
• 10 Shoulder Taps (IC) at each corner

Lap 2 – Arm Circles
• 10 forward / 10 backward (20 total) each corner

Lap 3 – Plank to Pike Walkouts
• 10 reps at each corner

Lap 4 – Air Presses (standing)
• 10 reps each corner

Lap 5 – Superman Pulls
• 10 reps (on belly, simulate row) each corner

Lap 6 – Shoulder Raise Plank (alternating arms)
• 20 reps total (10 each side) each corner

⸻

? CORE LAPS (6 total)

MODE- SHUTTLE RUNS- same concept, always facing west

Lap 7 – Flutter Kicks (IC)
• 10 reps each corner

Lap 8 – American Hammers (IC)
• 10 reps each corner

Lap 9 – LBCs
• 10 reps each corner

Lap 10 – JLOS
• 10 per side each corner

Lap 11 – Big Boy Sit-ups
• 10 each corner

Lap 12 – Hollow Hold
• 20–30 second hold each corner

With time remaining pick a cone and do 50x what was on the cone, example was CDDS

MARY: flutters
ANNOUNCEMENTS: read ya letta
COT: always!

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“No Mercy” Monday @ STL

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WARMUP: NONE
THE THANG:
19 men took off at quickly for No Mercy Monday. After a quick mosey to South State Bank, we fired up the legs with 5 Bonnie Blairs to get loose.

From there, we charged down Dave Gibson Blvd to the bottom under the light pole — 5 Jump Squats at the base — then sprinted back up that glorious hill of pain. At the top, we pushed toward the school where, under the next light post, we knocked out 5 Apollo Onos before turning around and heading back for more.

Rinse and repeat. Several rounds. Just under 5 miles of pure burn, grind, and grit.

Bones and Farmers Only quietly crushed it, while Sasquatch somehow wasn’t even breaking a sweat while he led the pack and completed each excercise with amazing form.

Legs smoked. Lungs torched. Mission accomplished.

Quote of the Day:

“Strike first. Strike hard. No mercy.” – Cobra Kai

MARY: NONE
ANNOUNCEMENTS: Golf outing, trash pickup,donate to accelerate
COT:

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