Tag: Stang

Sharknado Again?

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WARMUP: We ran 1/4 mile and did the usual except for SSH’s they suck and Hill Billy Walkers are better.
THE THANG: Sharknado was called again because I’m not original and couldn’t think of anything else to do, so twice in a month seemed fine to me. Also I know how much Trucker loves it. The hand release Merkins where just for Cyclops. Here’s how it went.

10 Burpees / Run down Hill and back to top
20 Hand Release Merkins / Run down and back up
20 Big Boy Sit-ups/ Run down and back up
20 Monkey Humpers / Run down and back up
20 Scorpion Dry Docks / Run down and back up

Goal was to do entire cycle 5 times, most made it to three complete rounds. This shut up the mumble chatter very quickly as we got 3 miles in just three rounds.

MARY: Returned to COT for 5 minutes of stretching as I try to do at end of all my Q’s.
ANNOUNCEMENTS: Dam To Dam Golf Tournament is Friday December 9th at 10:00AM Waterford Golf Club in Rock Hill. Contact Stang with any questions.
COT It was done.

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The Nethers

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WARMUP: No. This is Minnow Pond, bro…

THE THANG:
– Run to top of main street – rally at Hardee’s
– 15 burpees to kick it off

– Run to Town Hall
– 15/15/30 – Merkins/Squats/Flutters

– Run to Domino’s
– 15/15/30 – Merkins/Squats/Flutters

– Run to Wing King
– 15/15/30 – Merkins/Squats/Flutters

– Run to corner of Doby Ct. on RIGHT
– 15/15/30 – Merkins/Squats/Flutters

– Run Doby Ct to other end (loop)
– 15/15/30 – Merkins/Squats/Flutters

– Run down Doby’s Bridge and turn LEFT on Kimbrell – run to corner of Kanawha/Pine Trails
– 15/15/30 – Merkins/Squats/Flutters

– Run Kanawha Ct – then turn LEFT
– 15/15/30 – Merkins/Squats/Flutters

– Run to 160/Tom Hall – then turn LEFT
– 15/15/30 – Merkins/Squats/Flutters

– Run back to COT – if time make a stop at Domino’s
– 15/15/30 – Merkins/Squats/Flutters

– Total mileage should have been in the 3.3-ish range…

MARY: Only for the fast guys that didn’t go pick up the 6

ANNOUNCEMENTS: No one reads these. I’m not typing it. Read your newsletter or whatever…

MOLESKIN: Need to add this as a section to the Slack/Back… it’s a fun recap of the odd and funny happenings during the workout… like Bobber being at the very back, or Jekyll railing on and on about investments or whatever it was, or YHC pulling a Zima and tripping on the sidewalk… stuff like that.

COT: 5th Core Principle

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Cuts like a knife-Get Sharper(Wet Stone&Blade)

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WARMUP:
THE THANG: Re-start Wet Stone and the blade relationship.
The value in the relationship:
1.Makes you better
2.helps someone else.
3.a confidant for life
4.Helping another person is Gods plan for all of us.
5.Life is better not alone
6. gain perspective on the way you see things.

Who to pick as a Wet Stone; Someone who has something you want or like or respect.
1.Paece and happiness
2.a good attitude
3. A good relationship with spouse /God
4.Content with what they have
5.Responsible or dependable
6.A good friend
7.A good leader
8. Great shape

MARY:
ANNOUNCEMENTS:
COT:

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Shower Curtain outruns Long Duck…again

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WARMUP: SSH, squats, windmill, merkins, stopped at a few benches for some dips and derkins
THE THANG: did a bit of a ladder back and forth on the basketball courts.  After each exercise, we ran to the other end of the parking lot / basketball court until we ran out of time…but we got through the list.

List 1:
– 5 hand release merkins
– 10 derkins (plank on partners back)
– 20 knee to chest jumps
– 30 CDD
– 40 plank jacks
– 50 LBC
– 60 ski jumps
– 60 squats
– 50 calf raises
– 40 dips
– 30 monkey humpers
– 20 lunges
– 10 apolo ohno
– 5 shoulder taps

List 2:
– 5 burpee broad jumps
– 10 diamond merkins
– 20 merkins
– 30 mountain climbers
– 40 seal jacks
– 50 American hammers
– 60 Moroccan night clubs
– 60 SSH
– 50 shoulder presses
– 40 crab cakes
– 30 flutters
– 20 big boys
– 10 flying squirrels
– 5 dive bombers
MARY: not enough time
ANNOUNCEMENTS: newsletter
COT: yes…completed

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Figure 8s on the Minnow Pond

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WARMUP: The first lap behind the pacer (YHC) served as the warmup with three stops for exercises along the way.

THE THANG: The route today was a figure eight on the map — out the lot up to Skipper for a right turn at the Pharmacy (fka bank) down 160 to a right turn on Main street, down hill to a left turn on Railroad Ave left turn at Print Shop across the connector to Munroe White down the hill to Academy back to Main Street and Memorial Park.

Each time pax get to Print Shop it’s 10x Perfect Merkins (= Hand release Merkin with Shoulder tap at the top)

Each time pax get to Pharmacy lot it’s 20x Squats + 30x Plank jacks.

All pax got at least 3 laps for 3.3+ miles each.

MARY: Rebel led some Mary as the pax reconvened at the lot.

ANNOUNCEMENTS: Whetstone revival at Hanging with Stang today (if you’re reading this you either made it or didn’t), Beers for Beetus, read your newsletter

COT: Pax pushed hard today, esp after lap 1 during which there was much mumblechatter. It’s cold out but not too cold for these HIMs!

Tesla and Shady were kings — crushed it, nowhere in sight!

16 pax owned Main St Fort Mill during first lap…should’ve had a camera recording the scene for a hype vid

Themes of Grace, Disgrace, Expectations and Shame running across my radar in recent days/weeks. Stirring interview with Marcus Mumford included his living for a long time “under layers and layers of shame.” Reflections on that article and his recent songs continue to draw me deeper. Check it out and reflect on your own experience — https://www.gq.com/story/gq-hype-marcus-mumford

Thanks for the invite Jekyll! Missed you!

Always an honor, pax! Thanks for pushing yourself and me today!

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Rucking with a Ripple

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WARMUP: walk to corner and wait for Stang
THE THANG:
Carrying the 6 plus ruck sacks we hit 2.5mi through Baxter and back to COT
MARY: n/a
ANNOUNCEMENTS: read newsletter
COT: Olaf took half the PAZ to uncharted territory at end and so hopefully nobody got lost or bit by coyote 👍🏻👏🏻🐆

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Pendulum

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WARMUP: Ran downtown loop, planked at Drug Store and stretched
THE THANG: : Pike’s 10 Derkins, 10 dips, run to wall. Repeatx3. Run to Postoffice, Plank. Run to cross street that is shaped like a semi circle. 10 merkins at top, 20 LBCs at bottom, 10 merkins at top. Repeato untill 5:55- run back to COT. Leaders got 4miles

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Ian Spawned Off A Sharknado As It Left Tega Cay

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WARMUP: Moraccian Nightclubs, Overhead Claps, Peter Parkers, Hill Billy Walkers, Cherry Pickers and Sumo Squats all in reps from 7 – 10.

THE THANG: Today seemed like a appropriate time to bring back out a workout that is a real ass kicker that I haven’t done in awhile. It’s called Sharknado. The running part is meant to be done in a relatively flat parking lot but since Alcatraz is where real men post I figured we needed to throw some Tega Cay hills in the mix. We started on a street in a neighborhood but after several dogs started barking at us running back and forth on the hill we decided to Omaha over to a even steeper hill with less houses. Here’s how Sharknado goes

Start with 10 burpees followed by a run up the hill and back.
Next 20 Hand Release Merkins run up and back
20 Big Boy Sit Ups run up and back
20 Monkey Humpers run up and back
20 Scorpion Dry Docks run up and back

Goal is try to make it through 5 rounds. 2 achieved 5 rounds the others completed 4 rounds and some change.
This workout sucks and will test even the fittest of Pax. Total of 2.5 miles of hills.

MARY: We returned to COT for 10 minutes of stretching which we found out Fishstix needs much more of in his life. There was much moaning and groaning for this segment of my Q.
ANNOUNCEMENTS: Bourbon Tasting, Skeet Shoot and Golf Tournament are all coming up for D2D fundraiser.
COT: Prayers for some Pax injured while running Bourbon Chase this weekend and their safe return home. Prayers for Pax in Florida and others we don’t know that got devastated from Ian. Let us be a huge support for them.
Thanks again for the Q stick fellas. Time for a nap.

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What Goes Down Must Come Up

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WARMUP: None
THE THANG: No Q. Stang took the lead and decided we should run for the Harvest Point hills. First half was mostly downhill. Second half was mostly uphill. Stang made a pit stop before the finish to destroy a QT bathroom. HA HA!!
ANNOUNCEMENTS: Alot going on. Read your newsletter and get involved.
COT: September is prostate cancer awareness month. It is not as advertised as breast cancer awareness month, but it kills just as many men. Get checked out.

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