Tag: SugarBug

Everyone has a burden

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WARMUP: windmill, hula hoops, hoops hula, low slow squats
THE THANG: pick your poison from the junk in my truck. Head towards “the office* pull up bar location where each PAX did best attempt at pull ups while wearing a ruck. Every 5 mins or so we would pull an exercise out of the roller bag and perform before rotating to a new coupon. Noteworthy items were the meat hammer, and the worst pot of chili ever. Honorable mention to the mirror.
Finished the stroll through the woods with a death climb back up to Tega Cay Middle School parking lot where we quickly dropped the weights and shuffled to COT.
MARY: no time
ANNOUNCEMENTS: newsletter
COT: prayers for marriage and family members.
Check out the app “In love While Parenting”.

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Not-so-free Free Throws

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WARMUP:
– SSH
– Squat
– Cherry Picker
– Mountain Climbers
– Imperial walker
– Wind Mill

THE THANG 1:
Mosey to Bottom hill (entrance) to select a coupon
Exercise, sprint, plank, 6 inches, jog:
– 10 curls
– 10 curls, 10 overhead
– 10 curls, 10 overhead, 10 sqts
– 10 curls, 10 overhead, 10 sqts, 10 tri
– 10 overhead, 10 sqts, 10 triceps
– 10 sqts, 10 triceps
– 10 triceps

Railroad Tracks up hill to parking lot.

THE THANG 2:
Partner up for Catch Me If You Can:
– 20 SSH and toy soldiers
– 20 LBCs and lunges

THE THANG 3 – Team Free Throws
Pax split into 2 teams.
Alternating team members take a turn attempting a free throw.
Round 1
– Make it and the opposing team does 3 Bobby Hurleys.
– Miss it and the shooter’s team does 3 Bobby Hurleys while the shooter does 3 burpees.

Round 2 – We upped the stakes
– Make it and the opposing team does 3 burpees while the shooter’s team does 3 Bobby Hurleys
– Miss it and the shooter’s team does 3 burpees while the opposing team does 3 Bobby Hurleys

Between the 2 rounds (24 shots), only ONE was drained. Yikes.

MARY:
– American Hammers
– LBCs
– Chopsticks
– Rosalitas

Great work by all!

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The Cheese Grater

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It was a beautiful morning in The Fort where 12 men chose to do the AKA moderately difficult thing and accelerate.

Quick disclaimer and warmup and we we’re off.

The Thang:
Jack Webb 4 – 40 V-Ups and 1- 10 supemans 🦸‍♂️.

Mode of transportation between cones was an Partner Indian Bear Craw across the parking lot.

Back to COT for prayers and praises.

-JWow

Back to COT

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Who need AKA?

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WARMUP: Some SSH, Windmills, Moroccan Night Clubs, Imperial Walkers & Hillbilly Walkers

THE THANG:

Mosey over to the side of Harris Teeter and use there giant wall for a little work. Everyone grabbed a seat against it and had a 10 count waterfall kick us off down the line. We followed this up by a plank series with our feet on the wall (parallel, 45 degrees & B2W) 10 count at each. It was all so much fun we did it again.

Mosey back to the parking lot and completed a round of solo DORA style work. 100 merkins, 200 squats, 300 LBC. Run to the end of the lot and back whenever you were unable to continue or at least ever 1/4 of the set.

Once this was completed we continued to a board of pain for the final 10 minutes. Exercises were completed by all with a PAX in the center of the circle being the timer completing 10 man makers with a toss of the 30lb sandbag over the shoulder each time. We got through:

-Donkey Kicks
-Mountain Climbers
-SSH
-Flutter
-Plank Jack
-High Knees
-Lunges

ANNOUNCEMENTS: Attend the Cannoli Run or answer to Twister…

COT: It happened

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Taking the Conga Line Through Life

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WARMUP: Bit of a mosey and short COP with mumblechatter from Bonsai on the Qs Disclaimer. No, it wasn’t perfect. It also wasn’t missed entirely (except you Bonsai).

THE THANG: Two sets of accumulator series 5x / 10x / 15x /20x / 25x with bear crawls or crawl bears in between. one series was all lower body, one all core. along the way we did a conga line mosey weaving through all the posts of the carpool awning at the school.

MESSAGE: Workout and message today were geared around life not moving in a straight line. it hasn’t for me in career, fitness, faith, marriage, finances, etc. there have been ups and downs and twists and turns. too often I fall into the trap of blaming myself or someone else for the downticks when in fact that’s just part of the journey. and in fact it’s those downticks when I have the most to learn and grow. so take the attitude about the #Suck from the Gloom and apply it to the #Suck in the rest of your life — Embrace It!

thanks for the invite Triple Lindy and the AKA spirit Funhouse and pax! always an honor to lead.

COT: It was Day 2 of AKA and we had a great showing and energy level. some new faces (FITS) and some welcome kotters (Naked and Afraid).

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Burpee 420 spring training – AKA in March

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WARMUP: SSH, wmills, tappy taps, merkins… ddogs to hmooners to arm raises – both arms, yes BOTH arms.
THE THANG: benchwork- step ups, derkins
A Sweetest 16s – burpee & sumo squat madness.
MARY: 3 minutes of Mary. Some held onto the ball until the buzzer
ANNOUNCEMENTS: AKA apparently started 3 days ago, even though we still have 2 days of March. read your newsletter
COT: yes

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AKA Day 3 – Beaker 1 Year

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BUY-IN:
100 KB swings. 3 burpees every time the bell touches the ground

THE THANG:
11’s
Goblet Squats and Burpees up the dirt hill. 1 Goblet squat at the bottom, 10 burpees at the top. 2 squats, 9 burpees etc.

Head over to the hill at the entrance of the parking lot. More 11’s.
10 lat pull-over(YouTube it for demo), 1 merkin at the top of the hill.
Didn’t finish because time was up.

MARY: None
ANNOUNCEMENTS: AKA continues, Q school.
COT:

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Kettle bell swings, Manmakers, oh my!

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WARMUP: YHC came in hot so disclaimer was on the fly. All veterans in attendance so all knew the deal. Quick mosey around parking lot to warm up. Circled up: Windmills, Slow Low Squats, Moroccan Night Clubs, Downward/Upward Dog, Mountain climbers, Merkins.
THE THANG: JackWeb(ish): 1 Squat Thrust, 4 Kettlebell swings, 2/8, 3/12, 4/16, 5/20. (10 Flutters) 1 Upright Row, 4 Bicep curls, 2/8, 3/12, 4/16, 5/20. (15 LBC’s) Grab Kettle bell and walk to line. 5 rounds. 10 shoulder press, Lunge walk across parking lot. 10 Bent over rows (each arm), Riffle carry bell back. (20 Freddy Mercury’s). 11’s (Manmakers & Seal Jacks). Calf Raises (20).
MARY: Flutter with a Press. Windmill. Produce Picker
ANNOUNCEMENTS: Bethel Men’s, Ass Kicking April
COT: Prayer for safe travels.

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