Tag: Time Machine

Sea Biscuit

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WARMUP: We did a head count (8) reviewed route, start running

THE THANG: Running 4.25 miles route was Old Dominion to Whites Rd down to Waterside into neighborhood and returning back to Blue Smoke House.

MARY:

ANNOUNCEMENTS: Read Slack
COT: prayers and praises starting with Tiller then proceeding around the circle with prayer or praises. Finished with a prayer

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Spring Closeout

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GTL Gym, Tan, Laundry.
Gym-check
Tan-suns out guns out
Laundry-please do this, we smelled great this am.

WARMUP: 25 SSH IC / 15 Imperial Walkers IC / 9 Moroccan night clubs IC / 5 Arm circles each way / worlds greatest stretch
THE THANG: Mosey to the track and do a warmup lap. Line up on the 0 yard line. Bear crawl from EZ to EZ stopping every 10 yards to do ascending burpees from 1-10. Mosey another lap and end up on the touch line for a Dora. One partner runs the width of the soccer field while the other does 100 flutter kicks on a 4 count, 200 squats, and almost 300 BBS. Close it out with a push up the full back to AO.
MARY: Not on earth today
ANNOUNCEMENTS: Couple CSAUP’s coming up.
COT: always

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What’s the Cadence

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WARMUP: LOL. Just counted # of packets
THE THANG: Jog to town of Fort Mill wall 15 Derkins in cadence, jog to WEP stage 20 LBCs in cadence, Jog a loop round WEP back to stage 25 Merkens in cadence, jog to Massy Hill 15 squats in cadence. Rinse and repeat OYO. Some got 3 the King (Max) got 4.
MARY: brief. Don’t know grabbing phone.
ANNOUNCEMENTS: newsletter.
COT: what happens stays

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Flag Handoff = Wings & Entertainment

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WARMUP: SSH, IW, ChPickers, Windmills

Mosey to stairs, Merkins, up the stairs, Motivators (from 7… as a Moderate)

THE THANG:

Chicken Wing 4-Corners
4 Corners: “regular”, “hot”, “Spicy”, “nuclear”
Reps at each: 12,9,6,3

Change MOT between Corners: Mosey, Toy Soldier, Carioka (alt. L/R), butt-kickers/high-knees…

R.1: Merkin, Wide Merkin, Diamond, Partner (3’s/4’s IC)
R.2: Seal Jacks, SSH, Smurf-Jacks, Bomb-Jacks
R.3: Flying Squirrels, Burpees, Kraken Burpees, Calimari/Krakens

Thang-2:
Chumbaburpee – Tubthumper by Chumbawumba (3:35)
SSH or stationary toy-soldiers
“Catchphrase of pain“ (CPOP)

CPOP:, “I get knocked down, – do a burpee. (Mod down= FSquirrel)
Bear crawl OUT / Nur or Mosey Back

MC Hammer – Can’t touch this Remix – 3:47
Dying Cockroaches until CPOP#1

CPOP #1: Can’t touch this —> heel taps until CPOP #2

CPOP #2: “stop, Hammer time” – Amer. hammers till CPOP #1 again

Proud Mary (3:07) CCR.  CPOP = “Rolling” → Switch Exercise
Big Boys….Rolling…Gas Pumps
….Rolling….Flutter Kicks …REPEAT til song ends or COT

MARY: last 2 songs above

ANNOUNCEMENTS: H&C CSAUP, flag handoff

COT: held… Prayers lifted

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Don’t need a lot of ground to cover

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Form matters and our space is limited. Let’s get to work.
WARMUP: A short jog with some butt-kickers & side shuffles.
THE THANG: Grab the (2) 60lb sand bags and introduce them to our kettle bells.
One PAX would farmer carry the two sand bags (leaving his bell behind) and travers roughly 40yds total while the other PAX completed an exercise. Everyone got 2rds on the bags while the following exercises were completed.
Thrusters, OH Press (L), OH Press (R), Simbas, Curls, OH Tricep Extensions, Flutters w/ Press, Bent Over Rows, Dead Lifts, Standing Lunge (Left leg in front), Standing Lunge (Right leg in front).
Ditch the bags and overhead carry the bells to the front of the stadium. Form 2 lines facing each other.
Focus on form and identify the man across from you. He was your competition and your accountability.
Perform real squats until one of you take a break then we do 5 Man Makers
Repeat this evolution but doing overhead presses then 5 thrusters when failure occurs.
Very interesting to realize when these are the parameters, you’re apt to work much harder. Nobody wants to quit on someone else.
Shuffle with your bell over to the circle and form 2 columns (formation) facing me. Very reminiscent of the way Santini used to line us up.
20 KB Swings then a 20 second hold with the KB out front.
20 Low Squat pulses (yes, you Redwoods remember these) then a 20 second low squat hold (keep your chest up)
20 Flutters w/ Press and a 20 second Canoe hold
Shuffle up the hill to the maintenance entrance, do some more work.
Down to the gate for more work. Back to COT for more work.

MARY: See above
ANNOUNCEMENTS: Newsletter
COT: Indeed. Stays in COT.

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Push the Pace

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WARMUP:
THE THANG:
Up Massey Hill to Harris street. Through the trail to WEP. Hit the park benches where we alternated between merkins, squats, curls, flutters with press, overhead press. Ruck back the way we came. 3.5mi total.
MARY: walked up Massey backwards
ANNOUNCEMENTS: some CSOPS coming up
COT: yes

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Braden Sucks

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WARMUP: none
THE THANG: route from starbucks/market/nations common/front/160 to Braden. Some did hills and back. Anywhere from 3-5 miles enjoyed by all
MARY: none
ANNOUNCEMENTS: torture and haire

COT: prayers for all. God bless

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Primal Screaming

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WARMUP: SSH, iw, hw, Peter Parker, collect cinder blocks, pull-ups and toes to bar slowly
THE THANG:
25 yrd square
4 corners, 25 reps each
– Merkins
– Big boy sit-ups
– Bomb jacks
– Goblet squats with Cindy
Did 3 rounds
Bear crawl, bear crawl r, crawl bear, bear crawl l, as the mode of transportation

Thang 2
Carry the block to the 10 yrd line
10 man makers
Run back to the 0 (goal line), 3 burpees
To the 20, 20 merkins on the Cindy
Run to the 0, 3 burpees
To the 30, 30 goblet squats w/ Cindy
Run to the 0, 3 burpees
To the 40, 40 overhead press w/ Cindy
Run to the 0, 3 burpees
To the 50, 10 thrusters (psyche!! Only 10. Guys thought we’d do 50) then 50 Cindy swings

MARY:
ANNOUNCEMENTS: tortoise and hare mañana

COT: Rumbling Bald asked for a challenging workout, hopefully this delivered.

I struggle to push myself with an AMRAP style IronPAX workout like Thang 1. Usually I get bored and my motivation wanes after round 3. So, I switched it up and called the reps. This was to keep me motivated as much as the PAX.

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Ok it’s 061……what??!?

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WARMUP: mosey to the upper lot for windmills. I/C, burpees, imperial walkers I/C, burpees, Hillbilly walkers I/C, burpees, Moroccan night clubs I/C, burpees, Seal jacks I/C, burpee

Mosey to the Pike Electric lot

THE THANG: Rugby sprints and swings
Part 1 – rugby sprints

6 rounds – an exercise called in cadence, then a sprint to the middle pole, then a cool
Down jog (soft j) to the far pole
Round 1 – Merkins
Round 2 – Low slow squats
Round 3 – Diamond merkins
Round 4 – Monkey humpers
Round 5 – Lunges
Round 6 – sumo squats

Mosey to WEP swings

At each swing, 5 reps of an exercise, 10 reps of an exercise and 15 reps of an exercise. PAX made all the way around the park.

Total number of swings: ALL OF THEM

Total number of Reps: ALL OF THEM

Even squeezed in a stop at the statue of a historic fort mill figure. It may or may not have been from Spitz’s original home. PAX did monkey humpers facing East.

Mosey to COT

MARY: She wasn’t there. Open to all men.
ANNOUNCEMENTS: You bet.
COT: Remains the 5th core principle as disclaimed at 0615.

YHC was a bit off from the later start time but good to have some built in “disruption” on occasion to build our durability.

The message left with the PAX with was:
The best fruits of this life are an unstained character and acts for the common good. As leaders, what are we doing to cultivate the former and initiate the latter?

Thanks for the call <@U78QN5XU5> . :eye:

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