Tag: Trucker

Work at The Horn

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5 at The Horn. Warm up lap around the carpool circle. Circle up for SSHs, Imperial Walkers, Windmills, Squats, and arm circles.
Next, mosey to the wall in the back parking lot. Dora (merkins, squats, LBCs) , partner 1 performed exercises while partner 2 ran to wall and performed 2 muscle ups. Quick break to discuss Word of the Year.
Next, moseyed to the front of the school. Using the parking spaces, we lunged walked the length of the lot, stopping at every other line for 10 squats. Repeat but replaced exercises with crawl bear and Carolina Dry Docks.
Finished up with a mosey back to COT stopping at every other light pole for a exercise.
Prayers for the schools, job opportunities, and travel.

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That hill was too close not to use….

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WARMUP: Run to lot, SSH, squats, etc. good 10 minutes.
THE THANG: Run up hill AMRAP Merkins, run to top of other hill to parking lot for 20 flying squirrels. Do that until told otherwise.
MARY: 18 of us decided to do the difficult thing today.
ANNOUNCEMENTS: D2D info. Lots of good stuff.
COT: Prayers for marriages, friends suffering from depression, praise for time spent with kids.

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Cardinal Tribute

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WARMUP:
During warmup I asked Pax to remain quite and think about Cardinals family. I also asked them to think about their legacy. How will they be remembered when they are no longer here?

SSH
Tempo Merkins
Flutter Kicks
Lil baby arm circles / reverse
Hallelujahs
Cherry Pickers
Samson hold

THE THANG:

5 each exercise and then run a lap. Repeat each set before moving to the next set

Burpees
Big Boys
Heels to Heaven

10 each – burpees
LBC
Mtn climbers

15 each – burpees
Squats
Freddy Mercuries

20 – burpees
Squats
LBC

Decided to forgo the second round of 20’s and moved to the wall for 4 rounds of 20 second wall sits and 5 burpees.

Total 100 burpees

MARY:
ANNOUNCEMENTS:
COT:

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Cardio & Coupons at The Sink

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WARMUP: 8min warm up run wherever you choose but be back for the rest of the warmup.
Windmills & Imperial Walkers
THE THANG: 30yd Crab Walk to the coupons (sounds a lot like last week) and grab a coupon of your liking, or disliking. Options were sandbags, kettle bells, rucks and cinderblocks.
1min Thrusters then a 10sec rest
1min Chest Press then a 10sec rest
1min Overhead Press then a 10sec rest
1min Derkins then a 10sec rest
1min Dips then a 10sec rest
1min Thrusters then a 10sec rest

Run a lap around the parking lot.
With coupon, 12 fixed leg lunges, each leg
20yd Partner Pushes, twice

Run a lap around the parking lot.
With coupon up in the air, leg lifts, bicycles and flutters w/ the press.
6ct Burpees
More Thrusters
Run another lap
MARY: Incorporated throughout
ANNOUNCEMENTS: Divac articulated the meaning of having Autism Strong as a organization we’re fundraising for with D2D. Read your newsletter and engage in one of the many outreach opportunities.
COT: It happened and it was powerful.

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So Funhouse can stop crying…

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WARMUP: Very little
THE THANG:
– To the pull up bars where we performed an idiot sequence of pullups one by one and some other exercises. Note for later, that didn’t really work.
– To the hill we all use entirely too much, but it’s a great hill, so why stop?
– Partner carries, wheelbarrows, running, bear crawling, all kinds of dumb stuff while we also ran around the back end through the neighborhood streets.
– One fake 10-count was involved
– Back to the parking lot for a fake Dora and then it was over…

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle

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Carowind’s blast from the past….the Frenziod

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WARMUP:
Mosey to Fort Mill Church of God
Windmills
Slow Low Squats
Downward Dog/Honeymooner
Mountain climbers
THE THANG:
Quick recap of Frenzoid ride at Carowinds: simple but terrifying, goes in both directions, and we all move as a group.
(Using Williamson St. & Monroe White St.) Starting at the “bottom” of the hill we NUR halfway up. Stop and wait on the 6. 10 Merkins. run the rest of the way up to next street. 10 Flutters in cadence. Run back down the hill to “bottom” and perform Burpees (in ascending manner). NUR up the other side until parking lot. 10 Merkins. Run to next street. 10 Flutters in Cadence. Rinse and repeat. Burpee count got to 6 at the bottom.
MARY:
Flutters, Dying Cockroach
ANNOUNCEMENTS:
Bethel Men’s. New AO
COT: Prayers for healing, our teachers and children, elderly parents, to be consistent.

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Simple pendulum

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WARMUP: none
THE THANG: mossy to coffee parking lot. Simple pendulum where you run to GHES teacher parking lot. At bottom of hill 16 merkins at top of each hill 13 LBCs. Nothing else, nothing more, nothing less, except for Dark Helmet complaining. And yes the reps represent the score of the Steelers win against that pro team to the south. How about them Steelers Crab Cakes?
MARY:
ANNOUNCEMENTS: read newsletter
COT: prayers for flounders sister and school starting again

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Hit the hill

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WARMUP: short COP
THE THANG: mossy to Hubert Graham Way. Run to bottom of hill (3rd street light). 10 merkins then run to top and stop at the 2 street lights for 10 merkins. 5 rounds.

Missy to playground. PAX split in half, 10 step ups each leg others do swing set crunch until step ups done. 2 rounds. 20 leg raises and 20 flutters.

Mossy back to COT the long way around the school with 3 stops on the way of 5 burpees.
MARY:
ANNOUNCEMENTS: Xmas convergence
COT: prayers for travel, injured and sick

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