Tag: Tesla81

Run The Block !!!

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WARMUP:
10 Wind Mills
10 Moroccan night clubs
10 Imperial Walkers
10 Hillbilly Walkers
THE THANG:
Round
Run
Station
First Round
400m
10 reverse lunges each leg
2nd Round
400m
10 burpees
3rd Round
400m
20 merkins
4th Round
400m
25 squats
5th Round
400m
30 mountain climbers
6th Round
400m
20 dips
7th Round
400m
15 step-back lunges + 15 calf raises
8th Round
400m
45-sec plank
9th Round
400m
20 alternating Bonnie Blairs or 20 step-ups
10th Round
400m
30-sec burpee AMRAP

MARY:
Glute Bridges
V-Ups
ANNOUNCEMENTS:
Newsletter, La Grama, etc
COT:
Always stay in COT.

Run The Block !!!

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Zipper backwards

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WARMUP: run to new Arbis parking lot, plank for the 6, then 10 burpees oyo. Run 2 blocks straight on Spring st, plank and do 10 Merkins OyO. Run down two More blocks on Spring and plank then 10 mike Tysons. Run down to the end of Spring st.
THE THANG: run the zipper backwards. On one side of the zipper do 10 Merkins, on the other side do 10 Mike Tysons. Every time that the runner go accross Spring St, stop and do 5 burpees.
MARY: 5 Burpees, 10 Mile Tysons.
ANNOUNCEMENTS:
COT:

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13 YR Anniversary Convergence

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WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

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Uphill both ways

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WARMUP:
THE THANG: ran to academy and whiters intersection.

Ran up the big hill to parking lot, 10 hand release merkins
Back down to intersection, 10 butterfly sit-ups
Up the opposite hill to the Baptist church driveway 10 hand release merkins
Back down to intersection 10 butterfly sit-ups
Repeat
Back to COT
MARY:
ANNOUNCEMENTS:
COT:

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Fort violation

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Warmup: IW’s, HW’s, Ch-Ps, WMs, Motivator, Cheese Grater, Violator

THE THANG:
Counting only trees on Right side… mosey to Playground & 11’s on the way at the trees: Burpees & BBSU (start w/ 10 Burpees & 1 BigBoy)

playground:
Dora:
• 100 knee-tuck Merkins on swing
• 150 squat jumps-leaning back against swing,
• 200 inverted rows on swing chains

• Other PAX takes a lap around 4 cones w/ these MOT’s:  burpee+Toy-Soldier, 2Burpees+Carioka-R, 2-Burpees+Carioaca-L, 1-Burpee+Sprint back

MARY: @ amphitheater: Spider.  Sequence is: Home-A-home-B-home-C – return = 1 round

Round
Home: R.1)Aussie Mt. Climbers x25, R.2) Crabby Tappies x20
A – CDD (Lt.Dan magic legs to get there)…. X5 round-1, x10 R.2
B- Hello Ladies (Bear crawl MOT) x5, x10
C- Shakira (inch-worm MOT) x5each side, x10

ANNOUNCEMENTS: Invergence
COT: prayers for peace, patience, healing, and grief

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Switcheroo at Block Party

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WARMUP: Quick lap of the parking lot then windmills, squats, light stretching
THE THANG: As the newly appointed (and very temporary Site Q) we did a mozy out of the parking lot and hung multiple rights to get to the parking lot behind Hobos for some four corners.
Pax to complete all exercises at each corner then do a full lap around the parking lot before getting to the next corner. Corners broken out as:
– Upper body (20 reps each) Merkins, CDDs, Dips, Shoulder taps
– Lower body (20 reps) Calf raises, Bomb jacks, Squats, Monkey humpers
– Abs (20 reps) Big boy sit-ups, American hammers, Flutter circles, Box cutters
– Full body (20 reps) Burpees, SSH, Mike Tyson’s, Single-leg merkins

Mozy to the parking lot across from what used to be the Hardee’s. (Kimbrell’s) Pax planked up for 4 plank-jacks, Mountain climbers, Shoulder taps, Superman’s. Rinse and repeat for reps at 4, 8, 16, 32.

Since we were in downtown Fort Mill, we did a quick history lesson on why the town has its name. (We are located half way between a British fort built to protect the Catawba Indians and Webb’s Mill). In honor of the town’s founding in 1873, we did 18 Merkins then ran down to the bottom of Main Street for 73 SSH.

We had about 5 minutes left at that point, so we did a mozy back to COT.
MARY: About 2 minutes worth
ANNOUNCEMENTS: Bethel, Grow Ruck, H.I.M. Camp
COT: Family, Health, Marriages

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Three lessons and……burpees

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WARMUP: Mosey to Kimbrell’s parking lot. The following exercises in candence with burpees in between.

Windmills
Cherry Pickers
Imperial Walkers
Hillbilly Walkers
Seal Jacks
Side Straddle Hops

THE THANG: Mosey to the site formerly known as Footloose

Lesson 1 – Treat the body rigorously so it does not fail the mind.

Partner DORA – 50 burpees, 100 squats, 150 flutter kicks

Mosey to the top of the hill at the parking lot on Monroe White for lesson 2.

Lesson 2 – You have power over your mind, not outside events. Realize this, and you will find strength.

7’s in the lot – Burpees on one end, NUR to the other lunges on the opposite end. Note – Tesla is fast.

Mosey to Print Shop parking lot for LBC’s in cadence and rosalitas in cadence.

Mosey to the Millstone downtown. Touch the Millstone and do two burpees.

Mosey to the Parking Lot on Massey for Lesson 3

Lesson 3 – You should not give circumstances the power to rouse anger. For they do not care at all.

19 merkins of different types at each light pole.
This idea looked better on paper than in reality and the 559 bell rang while in the midst of attempting completion of these. PAX headed back to COT to make the 0600 deadline.

MARY: Was left at the Print Shop
ANNOUNCEMENTS: Many – read your newsletter
COT: always the 5th core principle

Cubbie – thanks for the call. Always a privilege to lead.

:eye:

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Pit and the Pendulum

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THE THANG: Harris St Hills, pendulum from 21 to Audrey. 10 Mike Tyson’s at Audrey, 10 Am Hammers at the park and 10 Jump Squats at 21, repeat until legs are shot or time for COT

ANNOUNCEMENTS: Bethel and Naked Gun
COT: Minimal due to time constraints but done.

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Multiples of 5

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WARMUP: Mosey to Print Shop

THE THANG:
5 pull-ups at the Print Shop.
Run to parking lot at the corner of Williamson St and Watson St. for 10 merkins
Down Williamson St hill to Fort Mill COG for 15 LBCs
Up Academy St for 20 step ups (10 each leg) nearby Craft Axe.
Back to Print Shop
~0.5 mile loop

MARY: Eh

ANNOUNCEMENTS:
Stuff The Bus, new scheduling platform, Bethel, etc.

COT: stays at COT

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The Grinder, Beast, & Gauntlet

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Warm-O-Rama
SSH
Windmills
Arm circles

Moseyed to the pharmacy parking lot where the party began.

Each Circuit was done for 5 minutes for as many rounds as possible, with a 1 minute rest in between. After the 3rd circuit we repeated circuits 1 through 3.

? CIRCUIT 1: “The Grinder”
5-Minute AMRAP
– 10 Squats
– 10 Merkins
– 10 Jump Squats
– 10 Wide Arm Merkins
– 10 Bonnie Blairs (5 each leg)
– Run across the lot and back then start circuit over.

? CIRCUIT 2: “The Beast”
5-Minute AMRAP
– 5 Burpees
– 10 Mountain Climbers (each leg)
– 10 Lunges (5 each leg)
– 10 Diamond Merkins
– 20 SSH
– Run across the lot and back then start circuit over.

? CIRCUIT 3: “The Gauntlet”
5-Minute AMRAP
– 10 Carolina Dry Docks
– 20 Flutter Kicks (4-count = 1)
– 10 Plank Jacks
– 10 Shoulder Taps (R+L=1)
– Bear Crawl ~10 yards
– Crawl Bear ~10 yards
– Run across the lot and back then

We moseyed back to COT in time for Piston Crunches & a 1 minute plank.

ANNOUNCEMENTS: Stuff the Bus, coffeteria convergence Friday at Panera Bread- State of the Nation from <@U5CVD8D7V>, Bethel Men’s Shelter 1st Thursday in August 7th.
COT: I brought up the subject of “What’s your Why?” Why F3? What keeps you coming back? Prayers were made.

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