Tag: Tesh

Clean run

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WARMUP: none
THE THANG: Alabama loop or Hardee’s and back.
MARY: nope
ANNOUNCEMENTS: manion and blood drive
COT: shhh secrets

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In Honor Of September, 11, 2001

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WARMUP: All PAX but Shield dropped in the plank with their ears wide open to listen to our brother Shield share his experience as an NYPD officer on 9/11/2001. This included the names of a few of Shield’s fallen brothers. Some of us have been fortunate enough to hear him talk about that day but every time I hear it, I take away something new. This morning was no different.
Following the plank, we mentioned a few numbers of significance for the PAX to think about:
9 & 11: This was obvious
22: Years since that day 22yrs ago
100: The number of days Ground Zero in NY smoldered
ALL PAX 100 Side Straddle Hops (50 in cadence) & 22 Burpees

THE THANG: Grab your bell and meet over by Clickbait’s trailer where we had more gear. Everyone has a weight of some kind for the following 9 exercises:
11x Kettle Bell Swings
11x Thrusters
11x Goblet Squats
11x Bent Over Rows
11x Overhead Tricep Extensions
11x Big Boy Sit-ups w/ Weight
11x Bicep Curls
11x Standing Lunges
11x Overhead Press

We went through these 9 exercises one more time and occasionally modified the cadence.

In groups of 4, we all got to experience the 200lb sand bags for 4 reps, taking the bag from the hips, to the shoulders, to an overhead position, back to the shoulders and finally, back to the hips. If we weren’t on the 200lb sand bag, we did the same evolution with our own coupon.

Then, back to 22 Side Straddle Hops & 11 Burpees.

MARY: Throughout
ANNOUNCEMENTS: Lots in the newsletter & THE BLOOD DRIVE
COT: Indeed

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Double weasel shakedown

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WARMUP: we pledged
THE THANG: ran to hardee’s for instructions.  
Instructions:
1. Partner up
2. Run in opposite directions in a circle
3. First time you meet your partner, 5 merkins (chest hits the ground and slap hands at the top), second time you see partner, 5 big boys with legs locks and slap hands at the top.
4. Next round is 10 of the same at both meet up points.
5. Next round is 5 rinse and repeat, then back to 10.

After round 3 and 4 and 3+ miles later, did some Mary at Hardee’s while we waited for the 6.

Rand back toward COT and stopped at Hobo’s for some legs via 10 sumo squats.  Then back to COT.
MARY: A little round Robin of Mary.
ANNOUNCEMENTS: read. Your. Newsletter.
COT: schools and teachers and new jobs for M’s

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Take me to C.H.U.R.C.H

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Nine men got dressed and ready for C.H.U.R.C.H this morning. Conditions were perfect for August (68 and breezy). Here’s what we did.

Warmup
* 10 Low Slow Squats (IC)
* 10 Mountain Climbers (IC)
* 10 Plank Jacks (IC)

Mosey to Sisk Memorial Baptist
* Carolina Dry Docks – 10
* Hand Release Merkins – 10
* Up Downs – 10
* Ranger Merkins – 10
* Copperhead Squats (Low Slow Squats) – 10
* Howling Monkeys (10 Monkey Humpers per person) – 80 total

Mosey to Fort Mill Church of God (repeat above)
Mosey to First Baptist (repeat above)
Mosey to Unity Presbyterian (repeat above)
Mosey to St. John’s UMC (repeat above)
Mosey back to COT

Totals:
* 100 Carolina Dry Docks
* 50 Hand Release Merkins
* 50 Up Downs
* 50 Ranger Merkins
* 50 Copperhead Squats
* 400 Howling Monkeys
* 2 miles

NMM
Fort Mill is a land of churches (seems one is on every corner). But just as standing in a garage doesn’t make you a car, going to church doesn’t make you a believer. Whatever you believe, show it in the way you carry yourself. Have convictions. Stand for your beliefs. The world is your pulpit, so let your walk be your message.

Aye!
IJ

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Bricklayers convention

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WARMUP: 10x ssh, windmills, imp walks
THE THANG: there were 2 stations set up at opposite ends of the school, each with 6 assignments to complete, for example assignment 1 = 25 squats and 20 mike tysons, assignment 2 = 60 lbcs, etc.

Pax picked one station to complete assignment 1 and ran back to the middle to take a free throw. If they made it, they ran a lap around the track and proceeded to the other station to complete assignment 1 there, but if they missed, they did 10 derkens before doing their lap and going to the next station.

Pax alternated stations doing the next assignment each time with the free throw/lap/maybe derkens (probably derkens) after each assignment

Fun was had by all
MARY: nope
ANNOUNCEMENTS: yup
COT: prayers for career discernment and safety at our schools

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Sweaty at Minnow Pond by CH

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On a toasty morning in the gloom @ MinnowPond everyone got in between 3-4 miles with three pain stations.  For most 4 rounds were completed with pain stations of…

  • 30 Merkins –  Corner of main and 160
  • 20 Jumping (Squats/lunges) – Church of God
  • 10 Pull-Ups – Printshop

It was a glorious morning!  1% better.

 

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