Tag: Sweet Baby Ray

Hockey Gold

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WARMUP: Quick run around the parking lot, back to COT area, circle up for the following:
– 20 SSH
– 10 Windmills
– 15 Imperial walkers
– 15 Moroccan night clubs
– 10 Strawberry pickers
Then run to the parking lot at Grace Presbyterian Church for the main event!
THE THANG:
In light of Happy Gilmore as well as the USA Men’s and Women’s Hockey teams winning Gold at the Olympics, I put together something fun yet challenging to improve our hockey #3S2T.
An NHL hockey rink is 200ft long x 85ft wide. The large parking lot in front of the church is a little larger – approx 240′ x 100′. Go big and train to compete, right? There were 8 cones set up around our rink, each with exercises and a mode of transportation to the next cone. Start at cone 1, do the exercise, move to the next. Happy Gilmore may not have been the best skater or shooter, but damn he was intense. No rest in between as Happy would want it
Note: DC = double count
Cones:
1. ICING CALL on the opponent! Puck dropped but they won it. SKATE to go on defense! >> Eric Heiden’s to #2. (aka lateral lunge runs).
2. On defense in the corner. Happy falls on the ice and can’t get up! >> 30 dying cockroaches (DC) and 20 hammers (DC) >> Bear crawl to #3 (approx 25 yds)
3. GET UP OFF THE ICE HAPPY!! In front of the net, blocking shots. >> 10 burpees. >> Strides to #4 (think of a run while skipping, knees up high).
4. Happy was a pugilist. In the opposite defensive corner of the rink. Work on your enforcer abilities! >> 20 planks w alternating punches (DC), 20 Cobra Kai’s (DC) (while holding a deep squat, alternate punching) >> GO ON OFFENSE!! >> Strides to #5 (opposite end corner of the parking lot)
5. We are wide open!! Pass me the puck!! Signal your teammates >> 40 SSH (DC) >> You got the puck, move to the net! >> Strides to # 6 (center rink, offensive side)
6. TAKE THE SHOT!! Practice your SLAPSHOT!! >> 30 Apolo Ohno’s w arm swings. >> Bear crawl to #7 (opposite corner, offensive side, approx 30 yds)
7. YOU SCORED!! Now taunt the LOSERS!! >> 30 monkey humpers, 20 dirty dogs (10 each leg). >> Mary Katherine Lunge to #8 (a lunge walk, while you are lunging, you are extending both arms overhead, like a touchdown signal).
8. CELEBRATE!! Raise Lord Stanley’s Cup!!! At center rink. With a cinderblock, 20 curls then 20 overhead presses. Did you know: The Stanley Cup weighs 35 lbs, and a cindy weighs 38 lbs.
Back to #1, and repeat.
Everyone got in 2 full rounds and started on a 3rd. Then we did an indian run back to COT for…

MARY: A little less than 2 minutes worth.

COT:
Announcements: Highlighted Bethel Men’s Shelter next week, Break the Dam run this weekend, litter pickup, and other items in the newsletter. GET INVOLVED!!
P&P: Alot lifted up.

Thanks for the opportunity to lead.
SYITG
-NASA

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National Chipmunk Day

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It was a beautiful day over at The Forge, you could feel the electricity in the air! It reminded me of The Electric City, shout out to The University of Scranton. Quick warmup and we were off!

Over to the creepy dim lit side walk behind the overgrown bushes for some wall work. Perfect spot if you want to scare people. We did some overhead claps and derkins to warm the PAX up.

Next stop was the benches for some step ups, dips, and incline merkins.

Now for the final destination we celebrated 2/20 – I heard something about national chipmunk day so we ran with it.

We did a latter workout with Indian runs. Two laps for 2 – 20 reps for 20….Get it….2/20. :grinning:

20 Lunges
20 Merkins
20 Flutters
20 Squats
20 CDDs

We ran two laps between each set.

Back to COT for Mary, prayers and praises.

JWow

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Circuit City

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WARMUP: Cherry pickers / windmills / SSH
THE THANG: Circuit
20 merkins
Run a lap
20 BBS
Run a lap
20 dips
Run a lap
20 pickle pointers
Run a lap
20 squats
Run a lap

Repeat X 4

Abs
Found a wall for wall 30 sit ups (on your 6)
30 single leg V-ups
50 LBC’s

MARY: kinda
ANNOUNCEMENTS: many
COT: employment opportunities

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Stockade Olympics

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WARMUP: IWx15, HW x15, Windmill x10, Cherry Picker x15, Plank- Mountain Climber x11, Peter Parker x11, Parker Peter x11
THE THANG: Mosey to small round about circle (short track): PAX do Apollo Ono while everyone does a lap around short track using crab walk method.
Mosey to Fountain (medium track): Bear Crawl around
mosey to bottom of hill: 10 burpees
Run up hill to Fire Station parking lot: Toy soldiers back and forth, Lunge walk and power skip
Mosey to sonic and partner up:
Dora .5, 1, 2, 3
50 burpees, 100 Merkins, 200 squats and 300 LBC/Hello Dolly
Mosey to church for Jack Webs up to 7
Mosey to COT finish Jack Web 8 and 9
MARY: Sorta
ANNOUNCEMENTS: Y
COT: Y

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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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Cold as Ice!

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WARMUP: mosey behind HT
SSH
Low slow squat
Hillbilly walker
Toy soldiers
Butt kickers
High knees
Shuffle right
Shuffle left
Karaoke left/right
Mosey to entrance of apartment complex
Merkins with toe touches
Broga
THE THANG:
Mosey to other side of complex by the hill

DORA deconstructed burpee
100 hip thrusters
100 merkins
100 jump squats
100 burpees

Partner 1 runs, P2 does the exercises

Making our way back through complex we stopped at all speed bumps for 10 merkins (40 total).

Back at HT we lined up across the parking spaces to lunge walk two line and then a squat. Add a squat every two lines.

MARY:
Toe touches
ANNOUNCEMENTS: read newsletter
COT:

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Cold Laps.. with Merkins

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Cold day at the Forge.

Warmup mosey to the School by Mavis.

15 SSH IC
15 SJ IC
10 Windmills IC
20 Merkins IC
Stretch

Run to parking lot by crossroads

10 merkins IC
10 LBcs IC
10 Flutters IC
10 Squats IC

Run back to school parking lot and repeat the above.

Then run back to Crossroads repeat exercises reducing reps by 2.

Repeat this sequence until we had 10 minutes left where we ran to Grace Church and did the final set.

Got back to COT in time for 10 burpees EMOM for 3 minutes.

Thanks to Miyagi for the opportunity!!

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Lucky 7 and 11s

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WARMUP: Slow mosey around the Harris Teeter parking lot, circle up where Golden Corral flag used to be planted for the following (SWIMS):
– 25 SSH
– 10 winmills
– 15 imperial walkwers
– 15 MNC
– 10 strawberry pickers

Then mosey to the parking spots in front of Cholandu Indian restaurant….
THE THANG:
Part 1: 11s
Using the driveway between Cholandu and Dollar General as each end, do 11s with the following exercises
– Squats
– Lunges (2 ct, every other leg)
That got a mile or so in and worked the legs.
Original intent was to use the gravel hill off of Stockbridge drive that leads up to the large cell tower, but the pole light there was out. Next time…..

Part 2: 11 of 11
Mosey around back behind Red Bowl to the infamous dumpster.
11 exercise stations set up, each were 5 parking spaces apart. Do the exercise, bear crawl to the next station. Repeat until done. 11 reps of each exercise. Exercises were:
1. Merkins
2. LBC
3. SSH 4ct as usual
4. LSS
5. CDD
6. Flutter 2ct / every other leg
7. IW 4 ct as usual
8. LSS
9. Mtn Climbers 2 ct / every other leg
10. LBC
11. Lunges 2ct / every other leg
A LOT of bear crawling. Shoulders were smoked.
Gave us about 5 minutes left. We went to the Harris Teeter wall on the side of the building. Everyone in people’s chair. Hold it while first person runs across the parking area, does 2 burpees, then runs back. Next person in line follows until everyone is done. That gave us 1 minute to mosey back to arrive at COT right at 6. BOOM!!
MARY: None
ANNOUNCEMENTS: A LOT going on! Read the newsletter, get involved, and also be informed about what has been going on around The Fort.
COT: Alot lifted up. There are alot of injured PAX, and others not posting because they have burdens. Reach out to those guys. If they cannot work out, at least they can walk and enjoy the 2nd F to help with their 3rd F.

Thank you for the opportunity to lead.
SYITG
-NASA

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