Tag: Spike

10×10 – and again

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WARMUP:
Ran around and did a few of the standards.

THE THANG: 10×10
At the board with the following exercises, we gather and did 10 of the first exercise, then ran a loop (with a burpee at the mid-way point). Then we did 10 of 1, and 10 of 2, (in accumulating fashion) and then the loop (still with a single burpee).

And so on…

  1. Shoulder Taps
  2. Squats
  3. Mountain Climbers
  4. Seal Jacks
  5. Hello Dollys
  6. Plank Jacks
  7. Bomb Jacks
  8. Merkins
  9. LBCs
  10. Burpees

MARY:
ANNOUNCEMENTS:
COT:

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Warning Lights

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WARMUP: a series of exercises with 1 rep (yes, DOAH, ONE rep!) plus some moseys and other movements around the loop to the playground

THE THANG: The main event theme was Blue Ridge Relay training in the form of hill repeats up Stairway to Heaven, followed by exercises at the statue down the right side of the Stairway, then a mosey back to start. The winner of each heat picked the exercise and then started the next heat with a 5 count delay for the others to run ahead. The last couple heats involved some partner exercises. We wrapped up with a collection of Burpees.

MARY: Done throughout the Main Event

ANNOUNCEMENTS: Read your newsletter

COT: yes, as required by the 5th Core Principle (in proper order, DOAH)

This group can sprint! Jekyll, Spike, Ruby, Davinci, Dojo, Minuteman and Super G kicked into the highest gear they've probably seen in a while. Well done! Keep up the sprinting! Fishstix says we need it to stay young.

Along the way, the pax shared experiences and suggestions on ways to monitor our life gauges (ie, overheating mentally, running out of gas physically, etc), including watching each other's dashboards and calling out when a brother may be in a potential red zone. Am I watching my dashboard before the crash? Am I truly listening to feedback from others who care about me?

Thanks to everyone for pushing me through another BRR training session! Thanks to Minuteman for the invite!

#KeepPosting

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@6@6officialtherealthisone

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WARMUP: guessing who was getting extra credit
THE THANG: running mostly
MARY: various shenanigans and rounding off runs
ANNOUNCEMENTS: heart walk thing, talk to Sasquatch, everybody will be there
COT: coffee at Panera

6@6 is an AO, it’s starts at 6 on Sat, we typically shoot a pre-video at the start and include the rest of the proper COT stuff at the end. We will credit early and late starts from Panera, assuming we know you exist.

All other videos and use of the name is purely shenanigans.

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It’s not ‘negative’, its ‘eccentric’

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WARMUP:
windmills, produce pickers then mosey to Kingsley Springs corner
monsters, knee grabs, arm stretches to lakeside benches

THE THANG:
C.H.I.P.S. and Dips
Complete 20 reps each of exercises, in cadence, followed by 20 dips off a park bench, and a lap around the landscaping
C – Calf Raises, Dips
H – Hello Dollies, Dips
I – Imperial Walkers, Dips
P – Parker Peters, Dips
S – Squats, Dips

Identify 'finish line' for future use

Mosey to bottom of hill
Rock routine (5/7/10)
Deadlifts
One-legged or two-legged
Bicep curls
Up on 1; down slowly on 2, 3, 4
Overhead presses
Up on 1; down slowly on 2, 3, 4
Coupon Crucible (curl + press)
a block curl straight into an overhead press and then slowly (3-5) count to lower the block into starting position. That's one rep.
OYO; encourage slow count to starting curl position
Tricep curls
OYO

Mosey to roundabout circle
Cocaine bear crawls (each sidewall partition) – 1 circuit

On Kingsley Springs sidewalk (back to the lake):
Squat-walk to rockpile facing alternating directions every 10 strides
Best effort up the hill to the previously announced 'finish line'

MARY:
dollies during CHIPS, @U78QN5XU5-led mary while the rest of us were struggling up the hill

ANNOUNCEMENTS:
Read your newsletter, Bethel, Stuff the Bus

COT:
Prayers for families, marriages. Encouragement to do something not in your wheelhouse that will be within reach if you work at it.

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Rome if you want to

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Rome is the city of 7 hills. In Roman fashion, the Pax did 7 hill repeats on White St.

WARMUP:
Mosey out of WEP to first parking lot for SSH, Windmills, Cherry Pickahs.

Mosey to upper parking lot near White St. doing butt kickers, high knees, karaoke, Toy Soldier, Lunge, Burpee Broad Jumps, Bear crawl.

THE THANG:
2 rounds of 4 stations w 3 exercises each.

Every time a station is completed, run down and back up the hill on White St.

Station 1 – 25 reps

  • Merkins
  • Scorpion Dry Docks
  • Shoulder Taps

Station 2 – 30 reps

  • LBCs
  • Fluttahs
  • Box Cuttahs

Station 3

  • Mtn Climbers
  • Peter Parkers
  • Plank Jacks

Station 4

  • Squats
  • Calf Raises
  • Bomb Jacks

MARY: Throughout

ANNOUNCEMENTS: Bethel on Th, stuff the bus on Sat, CRI serving widows on 9/5 and response training later in Sept

COT:
Prayers for aging parent w new diagnosis, recent accident, CRI responders continuing to serve in hard situations, 2.0 traveling abroad, 2.0 recovering from wisdom teeth being pulled, smooth return to school for all.

Praise for Assassin’s new grandson!

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Playground Fun

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WARMUP:
Snooker lead us through a series of in-place warm-ups, including great hits like "Buttkickers", "High-Knees", and "Good Mornings".

THE THANG:
Moseyed on the trail about 1/4 around the park, stopping at the swinging benches for some burpees.

At the playground, we partnered up. Partner 1 did a stationary exercise, while partner 2 ran around the playground. Flap-jack. Stationary exercises were as follows;

1. Merkins
2. Heels to heaven
3. Swing crunches
4. Box Cutters
5. Pull ups
6. Shoulder Taps
7. Freddie Mercury s
8. CDDs
9. CDDs ( feet elevated above head)
10. LBCs
11. Seal jacks
12. Flutters
13. Burpees

Lined up for railroad tracks across the field.
Moseyed down to the new turf for Jack Webbs.
Sat on the wall for some Jack Reachers
2 minutes of Mary.

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McHale’s Dawn Patrol 5, 10, 20, 10, 5

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WARMUP: 5 minutes:
Side straddle, hops, hillbilly walkers, windmills, cherry pickers, Moroccan nightclubs, squats, high knees
THE THANG: sets 5, 10, 20, 10 and 5: Carolina dry docs, mountain climbers, Merkins, big boys set ups, flying squirrels, LBC’s, jump squats, American hammers. Also shard my banana, Superman and swimmers.
MARY: cherry, pickers, arm, circles, and stretches
ANNOUNCEMENTS: new psych trailhead coming soon Bethelman shelter, Fort mill Care Center loan care
COT: prayers for patience, love the Colorado wildfires and Tarzan

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Bucket brigade

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WARMUP: We did so nicely, yes.
THE THANG: The world famous three buckets made an appearance this morning. Each bucket contained strips of paper that burdened the PAX with exercises they were not forced to do but all complied. Running to the next bucket, and the next. 1.25 miles were had in total. All enjoyed.
MARY: Finished with the world famous Peter pointers.
ANNOUNCEMENTS: Please look up the grass cutting opportunity at, La Gramma, Fort Mill Care Center, Q’d by Sofrito.
COT: Yes. Plenty to be thankful for!

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Stairway to heaven

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WARMUP:
SSH, windmill, burpees to quite the pax, squats, more burpees, moroccan Club, more burpees, stretching
THE THANG:
3 rounds
20 squats
20 lunges
20-20-20 in/out/ regular calf raises
Run up the steps and around

3 rounds
Curb merkins 10 each side
10 CCD
25 monkey jumpers
Up steps and around

2 rounds
10 big boys
20 LBCs
Go up steps backwards and around

Finished off with some Bulgarian split squats

2 rounds

MARY:
ANNOUNCEMENTS:
COT:

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