Tag: Stang

Humpers, pumpers and burps

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WARMUP: mosey to church parking lot for merkins
THE THANG: partner up, each partner had a quarter mile out run with 10 monkey humpers and 10 gas pumpers and then back to the lot. Each team had a cumulative twenty burpees each round.
MARY: wasn’t there
ANNOUNCEMENTS: newsletter
COT: yep

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Tired of cold weather

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WARMUP:
SSH, low slow squats, high knees, butt kickers, karaoke
THE THANG:
Line up along the parking lines. With your kettle bell staying in one spot we performed the following exercises and then traveled to the next parking line. After each round you would add 5 reps and go to the next parking line.

Reps started at 5
1 arm OH press each arm – bear crawl / rev bear crawl back to bell
Goblet squat – lunge walk / rev lunge walk back
Chest press – inch worm merkin / rev inch worm merkin
Curls – crab walk / rev crab
LBCs- run / nur

We made it to 20 then we did a quick burnout to get through the rest of the reps by dropping the mode of transportation and just knocking out the reps decreasing each round 15, 10 and 5.

Total reps done 400.

MARY:
ANNOUNCEMENTS:
Bethel men’s shelter
Break the Dam
COT:
Shoulders are sore, but more importantly I am glad I got out of bed this morning. Knowing someone is depending on you being there makes a big difference. Accountability is key.

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O Brother Where Art Tho?

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WARMUP: Imperial Walker, Hill Billy Walker, Over Head Claps, Windmill, and Potato Pickers All 11 Count
THE THANG: Mosey to front of school for start of 4 Corners. 4 Rounds were called with different exercises each round. 25 reps for all exercises except Burpees was 15.

1st Round- Hand Release Merkins, Squats, LBC’s and Carolina Dry Docks

2 Round- Diamond Merkins, Monkey Humpers, Moroccan Night Clubs and Box Cutters

3rd Round- Calf Raise On Curb, Merkins, Mak Tar Dyes, and Flutter Kicks (4 count)

4th Round- Leg Lifts, Hello Dolly, Burpees and Apollo Uno’s

MARY: Mary’s Sister Meghan came out and led us through some Broga for the last 10 minutes. Flexibility Boys it’s very overlooked and some of y’all are wound up tight. We have to get better at stretching and doing active movements.
ANNOUNCEMENTS: Newsletter
COT: Yep.

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Bearded Brothers Beatdown

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WARMUP: 3/4 mile run to the dance studio with some monkey Humpers, burpees and squats along the way at various spots
THE THANG: Had a conversation with Rebound Monday after Flight Plan and found out he had the Q at Kitchen Sink that same day. So the beards got together and thought it would be a grand idea to combine both of our Q’s together for a great beat down. We launched from Harris Teeter in Tega Cay and made our way down to the little Dance studio which is about 3/4 of a mile. Kitchen sink boys where there standing in a circle not doing much of anything. So when we arrived the real work began. My workout was the timer while Rebound workout was the heavy lifting. Grab a partner from opposite group and get to work. One goes to other end of parking lot while other grinds it out with the sandbags.

Rebound had a board with various exercises which we made it through:
Overhead Press
Squats
Curls
Sandbag Swings (those really sucked)
Deadlifts
All where AMRAP

My part was:
Hand Release Merkins
Carolina Dry Docks
Sumo Squats
Big Boi Sit-ups

Start at 5 reps per then increase each round by 5 reps. Made it to 20 reps then we backed back down 5. It really started to suck big time. Lots of complaining about those merkins.
I’m sore as crap from this. It was a great workout.

MARY: Can we rename her to Meghan? We did Hello Dolly, Flutter Kicks and Dying Cockroach before COT
ANNOUNCEMENTS: Break The Dam on Feb. 28th. Ruck CSAUP middle of May get with Shady if interested
COT: Mental struggles. Kick life back when it kicks you in the nads.

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Walmart Trip

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AO: <#C02PN44SHNF>
COUNT: low 20s
– run to hardees for a less than warm up . wait for birdcage to arrive
– run to walmart . wait for birdcage to arrive
– partner work at walmart, 1 person plank and the other lap the parking lot
– run to hardees. wait for birdcage to arrive
– run the zipper intersections increasing rep count by 1. sets of burpee merkin squats

cot- DO NOT let fear control you. Its the root of anxiety, apprehension, and indisicion. We are called not to carry a spirit of fear by our faith in Jesus Christ. We will be carried even when we dont understand the mechanics.

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Walmart Trip

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– run to hardees for a less than warm up . wait for birdcage to arrive
– run to walmart . wait for birdcage to arrive
– partner work at walmart, 1 person plank and the other lap the parking lot
– run to hardees. wait for birdcage to arrive
– run the zipper intersections increasing rep count by 1. sets of burpee merkin squats

cot- DO NOT let fear control you. Its the root of anxiety, apprehension, and indisicion. We are called not to carry a spirit of fear by our faith in Jesus Christ. We will be carried even when we dont understand the mechanics.

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Trail Runner With Runners Arms Invades Armory

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WARMUP: 8 Little Arm Circles, 8 Overhead Claps, 10 Imperial Walkers, 10 Hill Billy Walkers
THE THANG: 30 minute AMRAP was drawn out on a F3 special board, cardboard to be exact. Exercises where as follows:
– Kettlebell Swings (20 reps)
– Goblet Squats (15 Reps)
– Single Arm Rows (10 each side)
– Bell Clean To Press ( 5 per side)
– Figure 8’s ( 10 each direction, followed by Around The Worlds and Halo’s fo the second and third rounds)
– Kettlebell Deadlifts (15 Reps)
– Bear Crawl 20 yards With Kettlebell Then Curls At End (10 Reps Per Arm)
– Burpee To Upright Pull (7Reps)
We made it through 3 rounds of this and
For the rest of the 10 minutes left over we did leg lifts over our kettle bells while on our 6 these sucked and we did 5 minutes of stretching.
MARY: Nope Mary Stayed In Her Bed
ANNOUNCEMENTS: Break The Dam Run Series January 31st at Riverwalk
COT: Yep

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Trails Are The Better Option

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WARMUP:
THE THANG: Some ran trails others ran boring roads to Wally World
MARY: Nope
ANNOUNCEMENTS: Read Newsletter
COT: Yes

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Zipper

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WARMUP:
The pledge of allegiance
THE THANG:
Run to old Hardee’s parking lot
Provide directions to Pax to run right side zipper.
At each end 10 merkins and 10 squats

Run back to COT
3 miles
100 merkins
100 squats

Most got more than 3 and more reps since they are fast.
Approximately 130 reps of each plus other stuff at the end.
MARY:
ANNOUNCEMENTS:
COT:

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