Tag: Super-G

Popular bear crawl

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WARMUP: each pax ran a couple of circles around the group
THE THANG: we toured the park with various annoying exercises, including sprints, jogging. Indian runs. Butt hole Indian bear crawls, uphill lunges, run around the playground. And an ending circle of fun. All enjoyed immensely.

Welcome Dr. Suluki, who was EH’d by McHale

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Dual Q

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WARMUP: SSH, HW, IW, MNC, WM

THE THANG:

Mosey to flagpole for DORA:
100- merkins
200- squats
300-Lbc
… partner run to curb at beginning of car line pickup

Mosey to blacktop and Loop around track
MOTs: Bear crawl – NUR – crab walk

Mosey back to car line covering for wall sits with various stuff interspersed including (but not limited to): Mike Tyson’s, dirty Myrtle, diamond merkins, wall penguins, asymmetric merkins (one hand on curb other on the ground), merkin curb walk, mountain climbers

MARY: throughout
ANNOUNCEMENTS: cannoli run, >
COT: prayers for physical and relational healing,

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Corporate (not) approved)

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All enjoyed immensely my Q, especially the Corporate Headquarters representative, the Darkest of all Helmets.

Also, my oldest son was there, so I was under a tremendous amount of pressure to perform.

WARMUP: Yes – we ran circles around each other

THE THANG:

CHASE DOWN
Partners Chase each other across the park
Partner 1 takes off at 50%
Parnter 2 counts to 5, then chases him down.
When you catch your partner then 50% to across
the park

Repeat across park

Mosey to hill
Partner line up behind each other (be sure to ask someone who was there)
Indian Bear Crawl up the hill
WAIT ON THE SIX, jog back down the hill
REPEAT for everyone's pleasure

Lunges together up the hill

Mosey to playground
Partner up

Partner PLANKS, partner runs
Partner DIPS,
Partner GRAVE DIGGERS,
Partner DONKEY KICKS
Repeat

Indian Run around half the park, back to the dreaded hill

Lunges up the hill, then to the amphitheater

MARY: Yes, concluding with Peter Pointers
ANNOUNCEMENTS: Yes
COT: Strong COT with encouragement from many

Thanks, JWOW —– a lot — glad you were there —

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Kingsley loop bigger than what I expected

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WARMUP: normal stuff plus dynamic movements
THE THANG: stair climbs plus wall sits. Move around the large loop stopping at corners for 15 merkins, 15 squats, 15 cdd, 1 alternating lunges, 20 lbcs. 5 stops. Sometimes it’s best to KISS the workout. Keep it simple you the the last S.
MARY:
ANNOUNCEMENTS: newsletter
COT: Lord’s Prayer

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1 year at the fort

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WARMUP: strawberry pickers, windmills, Moroccan night clubs, plank, works greatest stretch.
THE THANG: mosey to Calhoun parking lot for cocaine bear crawls mosey down to Harris st park. 10 burpees. Mosey up Myers and over to the church to say good morning to sweet baby Jesus. Dora at the church with 100 Big Boys, 200 Merkins, 300 Squats. Run a lap around the church between each partner trade off. Mosey back to COT.
MARY: not present but her cousin Broga was.
ANNOUNCEMENTS: tortoise and the hare, >2026, cannoli run, blood drive.
COT:

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Moderate until it isn’t

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WARMUP:
80 SSH in cadence for Flounders bday
Squats
Broga
THE THANG:
Mosey to the Springs building near front by the garden area

10 dips
10 derkins
10 crazy leg twist

10 dips
10 derkins
10 Bulgarian split squats each leg

10 dips
10 derkins
10 squats

10 lbcs with feet on wall
10 penguins with feet on wall
10 each side pretzels

Repeat above again for 2 total rounds

Mosey down by police station find a curb and do some jump ups in plank position
Start at bottom and push/hop up to the top of curb with your arms

Mosey back toward COT for the grand finale
11s on the hill
Burpees and squats
MARY:
Ran out of time
ANNOUNCEMENTS:
Tortoise and hare
Greater Than
Q vs Q
COT:

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Around Fort Mill

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WARMUP: yessir
THE THANG: I copied Double D’s trick of using playing cards but none under 8 reps, around WEP beatdown and some Fort Mill History etc.. We ran the WEP with short pain stations Merkins, Lunges, Hammers, Planks, SSHs
MARY: ended with 5 min where everyone picked their favorite exercise.
ANNOUNCEMENTS: yup
COT: indeed

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ZigZag Cones – CSPAN Style

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WARMUP:
Super-G had the warmup. Quick mosey to one of the many lots at Dawn Patrol. Some SSH, merkins, Moroccan nightclubs, windmills, and maybe a few others, this old man can't remember.

THE THANG:
Pax partnered up, so doesn't matter. Mosey to a back-corner of a parking lot where cones were set up for pax to run through. The plan was, partner 1 does a moving exercise through the cones while partner 2 did a stationary exercise, then flap-jack. First part of the cone course was a nur. Exercises were:

  1. LBCs –> lunges
  2. American Hammer–>bunny hops
  3. Peter Parkers –> karaoke
  4. Hello Dollys –> backwards lunges
  5. Flutters –> toy soliders
  6. Imperial Walkers–> broad jumps
  7. Bombjacks —> shuffle
  8. Low Plank –> butt kickers (2x)
  9. Wheezy Jefferson –> high knees (2x)
  10. Box Cutters –> bear crawls
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