Tag: training_wheels

Pole Work makes the Goal Work

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WARMUP: Some normal stuff
THE THANG: Split into 4 groups of Pax to run the poles. Pole 0: 10 KB Swings while rest of group does Seal Jacks, Pole 1: 10 Merkins, Pole 2: 20 Squats, Pole 3: 30 Plank Jacks, Pole 4: 40 Flutters. At least 4 or 5 rounds were completed by all.
MARY: LBCs, Protractor, Hello Dolly and then the classic Hive finishing move: Airborne’s hip destroyer
ANNOUNCEMENTS: Coffeeteria at Panera during the winter, Shovel flag handoffs this week on Wednesday, Serving at the shelter this week, and final highway clean up next week
COT: Take time today to love those around you because you don’t know when is the last time

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Band Camp Tabata Kettle Bell WO

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WARMUP: Started the Motivator, but Pax were unruly and we stopped after 5.
THE THANG:
Tabata 40/20
Performed 2 rounds of each row below before moving to the next exercises.
Burpee jump over / over shoulder toss
Chest press / overheads
Squats with sandbag / deadlift
Curls / triceps
Lawn mower / upright rows
Swings / front pat raises
LBC / leg raises
Bulgarian Split Squats / Calf raises

Since we didn’t finish the rest of the motivator we had about 5 minutes left so we finished with the following

2 Broadway Burpees – ask BOB and training wheels
10 curls
10 squats

Repeat until 6:00

MARY:
ANNOUNCEMENTS:
COT:

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You never know whats next…

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WARMUP:
Mosey to WarmORama at Fort Mill City Hall
in Cadence,
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Mosey to Withers/Academy for Partner Work on the hill.
100 Mountain Climbers
100 Plank Jacks
100 Squats
100 Lunges
200 LBCs

Parking Lot:
20 CDD
20 Calf Raises
Lunges Walk
Toy Soldiers
Bear Crawl
20 CDD in Cadence
20 Merkins in Cadence

MARY:
Under Leg Claps
Freddie Mercury
Flutter clicks
LBC
Dead Bug

Run to Shovel Flag for CoT

ANNOUNCEMENTS:
COT:
Flag Handoff

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Deadly DORA

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WARMUP: SHH, Imperial Walkers, windmills, cherry pickers, Moroccan Nightclubs, arm circles
THE THANG:
5 Manmakers just to get the mind right!
Kettle Bell DORA with a partner. 100 KB Swings (combined count) partner is running 150 yards. Flip flop the running until the total rep count is 100. 200 Chest Presses; repeat the running and the combined rep counts. 300 KB Squats; repeat running.
DORA round 2: repeats DORA above but reduce the rep count and running distance by 50% but increase speed of completion.

Get in Groups of 3: 1 person Farmer Carries 2 bells total distance of 40 yards. 2nd person does Seal Jacks. 3rd person does curls. Rotate through each exercise one time each.
Round 2: Farmer Carry; Plank Jacks; Overhead Press
MARY: LBCs for the final 30 seconds
ANNOUNCEMENTS:
COT:

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Jeyklls Terrible Idea from Years past

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The Thang:
Finish each exercise before moving on to the next. In between, complete a recovery run. Normally, distance is 1/4 mile.

§Burpees – 100
§ Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
§ Ski Abs – 100
§ Merkins – 100
§ Deep Squats – 100
§ LBCs – 200 (beaker – 200)
Carolina dry docks – 100 (Cheddar, Shady, Funhouse, NASA – 100)
§ American Hammers –100 (yard sale – 100)
§Mac Tar Jai– 100 (Double D – 12, Bonsai – 35, Happy Hour – 40, Imagineer and Cohiba – 100)
§ Jump Squats – 100 – (Fish Sticks – 80)
§ Mountain Climbers – 100
§ Shoulder Raises – 200
§ Mary Catherines – 100
§ Hello Dolly – 200
§ Wide Arm Merkins – 100
§ Squat Jacks – 100
§ Nippler– 100
§ Burpees – 100

Shout out to the originator, Jekyll. He started this many years ago. Each week during the month of June, he would q this workout at Laces. Pax would show each week trying to get better each week. So it was fitting to do as a 10 year celebration

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“….how many reps did you say???”

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WARMUP: Mosey, Windmill, Plank, Merkins, Tricep stretches
THE THANG:

8 Pain Stations w parking lot lap in between.

Station #1 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo

Station # 2 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl

Station #3 – Chest
15 single arm chest press
20 close grip Push-up on KB
15  chest press

Station #4 – Triceps (the crowd favorite)
15 skull 💀 crushers
15 tricep kickback
15 over head tricep extension

Station #5 – Legs
15 Goblet squat
15 dead lift
15 calf raise

Station #6 – Core
15 KB Swings
30 single count plank pull through
20 double count flutter press

Station #7 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo

Station # 8 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl

MARY:  Ab – 25 LBC, 20 flutter w KB hold
ANNOUNCEMENTS: sign up for BBQ 🍗 ahead of time, 10 year celebration at the Print Shop had over 120 show WOW!
COT: Thanks for opportunity to lead today!

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10 Year Convergence

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Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

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Turkish Bapstismal Getup

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WARMUP:

yes….SSH for the stragglers to start, then a few of the standards: IW, Burpees, Shoulder Tap, Yoga, Slingshot, Halos, slight moseys, windmills with the bell low and high (not a crowd pleaser)
THE THANG:
Dan John’s Humane Burppee – look it up. It’s good stuff
Series of 5 reps with some moseys occasionally
– Cleans
– Racked Reverse Lunge
– Single Leg Deadlift
– Racked Bulgarian Split Squat
– Single Arm overhead press

The fun bit was a table of Dixie water cups set up. We did Turkish Getups with the water cups in our hands. Then Turkish Getups with the water cup resting on our knuckles. Good times. A few guys got wet; all of us were challenged

Finished with burpee snatches and pigeon lunge

ANNOUNCEMENTS:
Virtual Sweet Tooth run tomorrow 5am
10 year convergence tomorrow 6:30am
10 year hang at the Print Shop tomorrow at 5pm

COT:
Prayers for Grout’s sister and her four children on the loss of her husband

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