Tag: Tin Cup

13 pillars & 4 levels

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WARMUP: yea, we did that. seriously, it’s important.

THE THANG: ran towards the levels, but found some pillars. Stopped for 1 burpee at the first pillar, then 2, then 3, etc. There were 13. That’s 91 burpees (if I’d done the math in my head, I would have called 9 more in cadence. Guess the PAX are glad, I didn’t….)

At the levels near the tennis courts

Bottom level – 10 squats
2nd level – 10 jump squats
3rd level – 10 lunges
3.5 level – turn around 10 bulgarian split squats
4 level – head back to the bottom level

We did 4 rounds

On the way back, we stopped for Bomb Jacks at light poles in an additive fashion as well.

MARY: Some shinbox work. look it up. mobility matters

ANNOUNCEMENTS: Summer of CSAUP

COT: Always

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Fame-What a Feeling vs Welcome to the Jungle

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WARMUP: Abe Vigoda, Downward Dogs, Honeymooners, Imperial Squat Walkers, MNC, SSH,
THE THANG: Mosey to benches- 3 sets of 10-Bulgaria Squats, Derkins, Dips, Step Ups.
Mosey to Basketball court-Pax lined up at baseline for 1 flying squirrel, sprint to the foul line for 5 sumo squats, run back to baseline for 5 flying squirrels, sprint to half court for 5 sumo squats, return to baseline for 5 more flying squirrels, sprint to opposite baseline for 5 more sumo squats. Sprint back to opposite baseline, rinse and repeat.

Mosey down the hill for wall sits. Each Pax bear crawled toward the opposite end. Then each crawl beared for another set.

With 15 minutes left, 7s were up- 6 jump squats them sprint across the bridge to the bathrooms for 1 merkin. Time ran out when we 1/2 way through. We Indian ran back to COT.
MARY: Circled up while each HIM called out an ab workout for a 10 count.
ANNOUNCEMENTS: Bethel Men’s Shelter this Thursday, upcoming CSAUPS, Fort Mill Care Center Lawn maintenance sign ups for Saturdays.
COT: Dream House’s close friend’s ilness, Teens out of school and on vacation.

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Ab-Lab

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WARMUP: Mosey
THE THANG: Ab-Lab
(Run a lap of the parking lot between each exercise)
LBC x 100
Flutter Kick x 90
Freddie Mercury x 80
American Hammer x 70
Mountain Climber x 60
Reverse Crunch x 50
Big Boy x 40
Leg Lift x 30
V-Sit up x 20
1 min. plank
(If PAX finish, start again in reverse order)
MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Together

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No Country for Old Men

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Another beautiful morning in the Gloom. Prior to 5:15 I was able to get a solid 3+ in a pre-run all around town.

At 5:15 it was go time. We took off for main street stopping at the Amor Artis parking lot for a brief warmup.

15 SSH
15 MNC
15 Seal Jacks
10 Windmills
5 Burpees (because I can’t help myself)

Then began the workout.

Tabata series. 30 seconds on 10 seconds rest 5 rounds.

1 Merkin for 1 rep of the following exercises.
Shoulder Taps
Rows
Plank Jacks
Peter Parker
Hr Merkins.

As you progress within 30 seconds you up the reps. Starting at 1:1 then 2:2, 3:3, etc….

After we finished here we ran to Ft. Mill Animal Hospital parking lot.

Similar routine but with 1 Squat to 2 reps of the following exercises:
Sumo Squats
Right Leg Lunge
Left Leg Lunge
Calf Raises
Jump Squats

After this we ran all the way to the parking lot behind the First Baptist Church

Similar routine but 1 BBS to 4 reps of the following exercises

LBCs
Flutters
Hello Dolly’s
Hammers
Toe Touches

This went over so well we did the whole circuit again same route, reps and enthusiasm. We were also able to run into some of our friends from Minnow Pond and got back to COT just in the nick of time.

The workout was great this morning but the mumblechatter was awesome! Glad to report we solved all of the worlds problems and we all have embraced our inner “old man”.

Honored to lead! Until Next Time!

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Angry Webb-o-Rama

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WARMUP:
SSH x10
Mosey to far parking lot for COP
– Imperial Walkers
– Windmills
– Flutters
– Toy Soldiers to one end of parking lot
– Shuffle left/right back across parking lot

Mosey down to elementary school playground

THE THANG:
Webb-O-Rama:
WEBB-O-RAMA (1:4 ratio of exercises)

– Bombjacks // SSH (1-4)
– >> Bear crawl to next station
– Captain Thor – Big boy sit up // 4 American Hammers
– lunge walk to next station
– Knee tar N’Diayes // Squats
– duck walk to next station
– Jack Webb –
– >> Run around to first station

Repeat for counts 5-7

Repeat for counts 8-9

YHC thought he’d be just tired from staying up for the Clemson game. The unexpected feelings of disappointment made for a not-so-moderate workout, enjoyed by all. Great to see the men that posted, but especially great to meet Tin Cup, Halfback, and Mighty Mite.

Thanks to Boogie Down for the opportunity to lead.

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Dance Naked Reboot

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Eight boot campers met at Pleasant Knoll Middle for a great start to Tuesday morning. Here is what they did:

THE THANG:
Mosey out of the COT and circle up at the cement pad by the teacher’s smoking lounge for COP: All in cadence:
SSX x 20, merkin x 10, windmill x 10, cherry picker x 10, little/big arm circles x 20ea and both directions, IW x 15, mountain climber x 15 hold/6″ hold/honeymooner/downward dog/6″/L/R arm/leg high/6″ hold, Freddie Merc x 15

Mosey to the parking lot and line up facing the cement island.

1. Bearcrawl to the island, 10 merkins, return to the start
2. Lungewalk to the island, 10 squats, return.
3. Powerskip to the island, 10 bombjacks, return.
4. Inchworm to the island, 10 merkins
5. Pick partner (someone you don’t know well), walk to the island and get to know them better. At the island, do 10 partner merkins (hand slap), walk back to the start.

Mosey to the walking bridge for Jacob’s ladder. Run to the end of the bridge and do 1-5 burpees, run back. (5 reps total)

Walk to the school building for 2 rounds of People’s Chair (60 sec hold). The pax were encouraged to sit at a 90 degree angle.

MARY: Flutter x 10, Box cutter x 10, Pretzel crunch x 10, Superman x 3

NAKED MAN MOLESKIN:
Good mumble chatter today by the Pax. Twister started it during the opening SSH’s when he noticed a small fenced-in area with a chair placed in it. What purpose did it serve? (time out chair?, teacher’s smoking lounge?)
Today’s workout was one I pulled from the archives (08/01/2019) and executed almost identically. Noteworthy of that workout was when I asked the pax to take a few minutes and get to know someone new in the group. I took that cue from C-Span who did something similar years before at WEP. It’s a neat way to make a connection with the guys you see in the gloom, but may not know very well.

COT: Barry Manilow joined us at COT following his 6 mile run.
Good to have you with us, brother! We prayed for ST’s mom and longtime friend John with terminal cancer. Prayers also for Dixie’s 5 yr old niece whose body started rejecting a donated kidney

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Boogie’s Birthday Bash Beatdown

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WARMUP: Abe Vigoda, Deep stretches, Side straddle Hops,
THE THANG: Mosey to Bridge near Gym entrance. Wall sit, bear crawls, burpees. Mosey to football field. Dora on the Football Field, Pax paired up in end zone. One runs to the 30, 40 or 50 yard line while fellow Pax completes 100 Merlins, 200 American Hammers, 300 Sumo Squats. Indian Rin back to COT.
MARY: Freddy Mercury, LBCs, Leg lifts for last 30 seconds.
ANNOUNCEMENTS: Damn 2 Damn
COT:Prayers & praises for those returning to school.

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Yards of fun

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WARMUP: slight mosey. SSH, wind mills, produce pickers, mtn climbers, imperial walkers, hillbilly walkers, moroccan nightclubs
THE THANG: a little stretching with toy soldiers, knees to chest. Lined up to do 7s. Round 1 squats and merkins. Walk to top of hill then most to football field. 10 yard line exercises. Increment based on yardline up to 50(5 reps) then run back. Merkins, plank jacks, squats, SSH, shoulder taps. Last round did whole field with CDDs. Mosey to wall wait for six. Mosey to COT
MARY: PAX choice. Flutterjax, box cutters, hello dolly and Freddy Mercury.
ANNOUNCEMENTS: him camp, convergence, stuff the bus, journey discussion Wed at hangin with Stang.
COT: prayers for health issues lost friends and family.

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Make TIME : Colosseum

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Nov 6th

14 HIM came to get better this warm, gloomy Tuesday morning, with T Claps to Sugar Daddy for bringing out FNG (Tin Cup).  YHC – Fogerty completed the Principles of F3 with the group, disclaimer completed, time to Mosey.

Warmup : Slow Mosey, Butt-Kickers, High Knees :
Circle Up:  IC : 20 SSH, 15 Imperial Walkers, 15 Mtn. Climbers, 15 Hillbilly Walkers, 15 Merkins, 20 Moroccan Nightclubs, 2 Burpees, 10 Windmills, Mosey across lot for 4 Corners.

Today’s workout  is all about Fellowship, Proper Form and Accountability (IC).  Goal is to complete all exercises in a group format: In Cadence : Pax take turns leading each group.

The Thang, Part 1 : Four Corners ( used the 4 Basketball courts to guide the Pax ) : Split into 2 Groups ( Complete Each Exercise as a Group:  In Cadence ): rotate until all Corners completed:

Corner 1: SSH x15, Plank Jack 15X, Bomb Jack 15X

Corner 2: LSS 15X, Sumo Squat 15X, Lunges 15X

Corner 3 : Flutter 15X, LBC 15X, Shoulder Taps 15X

Corner 4: Merkins 15X, Mtn Climbers 15X, Wide Arm Merkins 15X

Momentarily contemplated a Rinse and Repeat, but decided to head over for Part 2  in the gloom and discuss the Theme of the Month “Vulnerability” : God has a Plan for all of us, no matter the set backs you encounter (or blessings), share these times and life events with your Brothers and get better.  Be Vulnerable to be set free.  In our moments of Vulnerability, we share and create incredible moments. Today we were challenged to take TIME : Specifically, Make TIME, Take TIME for your Kids, the only thing our 2.0’s want is “your” TIME : ( Time to play, time to read, Just your TIME) : Time to Mosey for Part 2:

The Thang, Part 2 :  “Climb the Ladder”  ( 5  / 10  / 15 Reps ) :   Each rung on the ladder

5 reps first rung, mosey to 2nd rung,  5 reps, back to first rung : 10 reps first rung, 10 reps 2nd rung: back to first rung, 15 reps 1st rung, 15 reps 2nd rung :  Rinse and Repeat adding Rung(s).

1st Rung  : Squats ( bear crawl to 2nd Rung : Crab walk Back to 1st Rung)

2nd Rung :  Merkins ( Planned modify : Mosey between each Rung )

3rd Rung : Plank Jacks

4th Rung : LBCs

5th Rung : Burpees ( Last Rung – modified Rinse and Repeat to 5 /10 reps – watching clock)

Mosey Back for 5 mins of Mary :

COT : FNG ( Tin-Cup was anointed  – Welcome ) : Announcements, Prayers and Praises led us to a perfect closure for a Tuesday workout in the Gloom.

Very Blessed to be part of F3 and specifically THE FORT: Blessed to get better each day with all the Pax of The FORT:   Thank you to Jekyll for the opportunity to Q :

Fogerty

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