WARMUP: Run to the far end of school parking lot
THE THANG: 11s with hand release merkins and lunges- some got as far as 5 miles
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey to Patricia Ln.
THE THANG: Alternate between 2 pain stations…one at circle at the end of Patricia Ln and the second at the farthest parking lot in front of GHMS. The pain stations are exactly 1/2 mi apart. At Patricia Ln the PAX completed a round of 10 burpees and 25 flutter kicks. At GHMS, 10 merkins and 25 sumo squats. Rinse and repeat. PAX logged between 3.5 – 4.5 mi.
ANNOUNCEMENTS: Christmas party and convergence. Read your newsletter.
WARMUP: 10 of each: windmills, LSS, IW, Moroccan Nightclubs, SSH
THE THANG:
Round 1 for the actual day of Pearl Harbor – 12 rounds of 7 toe touches, 1 pull up, 9merkins, 4 squats, 1 pull up (12 7, 1941 – see what I did there?)
23 CCD run to bottom and complete 35 flutters and run back to top of hill for 2,335 servicemen who died
24 LBCs run to bottom and complete 3 burpees and run back to top of hill for 2,403 total people killed
20 wide arm merkins run to bottom hill and complete 26 WW2 sit ups and run back to top of hill for 2,026 sailors/marines killed
16 diamond merkins run to bottom hill and compete 6 burpees and run back to top of hill for 1,606 sailors who died aboard the ships
11 ranger merkins run to bottom hill and complete 78 hello dollys and run back to top of hill for 1,178 wounded Americans
6 burpees run to bottom of hill and complete 8 burpees and run back to top of hill for 68 ships destroyed
3 pull ups, 5 squats and 3 LBCs at the pull up bars for 353 aircraft destroyed
MARY:
ANNOUNCEMENTS: read newsletter!!
COT: prayers for marriages and Truckers cousins new born in hospital
WARMUP: A quick run up the hill to pay tribute…to the hill. Then we paid tribute to Cha-Ching with an inspired OYO 11 burpees followed by 33 SSH. Ran down the hill and to the big parking lot for another inspired 11 and 33. Then ran to the band parking lot for another 11 and 33. The meaning behind 11 and 33, don’t remember but Cha-Ching may!
THE THANG: Ran over to the front of the school by the benches and broke out the “alternative” music in tribute to Slash who’s recovering from knee surgery. (Alternative music wasn’t very alternative so fail on YHC part). We did the exercises below and then ran a lap around the parking lot after each set.
– 10 burpees, ~30 seconds Al Gore
– 15 diamonds, 30 monkey humpers
– 20 hand release, 50 calf raises
– 25 wide arm, 50 flutters
– 30 reg merkins, 40 step ups
– 35 rangers, 25 incline merkins
– 40 CDD, 30 hammers
Ran back to COT.
MARY: got through 3 min worth
ANNOUNCEMENTS: Xmas party, shanking with Stang
COT: CSPAN around the horn!
Welcome/disclaimer
Warmup: SSH (I/C 15x), Windmills (I/C 10x). Imperial walkers (I/C 15x), Moroccan Nightclubs (I/C 10x), Mountain Climbers (I/C 15x), right arm high, left arm high
Ruckers dismissed with Olaf. Pax count off by threes; pax split up and will rotate between
JWOW Q:
Partner up for a Jack Webb. Mode of transportation is a partner push across the field (crowd pleaser).
1 Big Boy Sit-Up – Partner 1 pushes partner 2 across the field
4 Merkins – Partner 2 pushed partner 1 across the field
The goal was to get to 10 Big Boy Sit-Ups and 40 Merkins.
Grout Q:
1. 5 EA Burpee
2. 10 EA LBC
3. 15 EA CDD
4. 20 EA Lunges
5. 25 EA American Hammers
6. 30 EA Shoulder Taps
7. 35 EA Flutters
8. 40 EA Mountain Climbers
9. 45 EA Squats
Run to top of hill and back.
Complete # 1 thru # 8 and run to top of hill Ann’s back.
Continue dropping the last exercise.
HarryCarry Q:
At the middle school’s loop, start at the bottom of the loop and do exercise noted (listed below). Run to the short brick wall at other end of loop, jump the wall, continue running up the loop. Stop at flag poles and do Bobby Hurleys (15 oyo). The proceed to run back to bottom of the loop; do the noted exercise there and repeat with the run/wall jump/run/bobby’s etc.
Smurf jacks (20 OYO)
Squats (20 OYO)
Monkey Humpers (20 OYO)
Lunges (20 OYO)
Lunges (10 each leg OYO)
Sumo Squats (20 OYO)
At 07:25 Pax reconvened at field.
Six-count burpees (I/C 6x)
End. COT
WARMUP: Run the parking lot down and back, twice. 5 Jump Squats. 10 Merkins. 15 Mountain Climbers. 10 Windmills.
THE THANG: I’m not sure how much ground we covered but the intent was to get ~2mi plus a good workout to make getting out of bed worth it. After all, we have way too many guys staying in bed on a Saturday morning. Anyways, back to the topic at hand.
Line up on the left field line and bear crawl to the McDonald’s sign on the outfield fence. 20 Mountain Climbers. Bear crawl back for 20 more Mountain Climbers.
Run to the main hill on the back side. Run to the bottom, dodging deer, 5 burpees, NUR up the other side, 10 Carolina Dry Docks. Run back to the bottom for 5 Burpees then NUR up to the original start point for 10 more Carolina Dry Docks.
Head to the Pull-Up Bars:
Each PAX must complete 20 Pull-Ups and while you’re not doing Pull-Ups, you’re cycling through 10 Merkins and 20 American Hammers on repeat until everyone is done their Pull-Ups.
Head over to the 2nd most famous hill, Tara Tea Drive, again, dodging more deer.
Run to the bottom, 10 Jump Squats, run up, 10 Diamond Merkins. Complete 3 rounds.
Head to the field for a modified Jack Webb series:
1 WWII sit up : 4 Flutter Kicks. Complete all the way to 10:40.
Get on the line and run to the net and back.
Here’s the new one. Two lines, get in a plank position, head to toe. Man in the back does 5 Wide-Arm-Merkins then bear crawls to the front of the line (Indian Run style). Keep cycling through for about 50yds.
3-tier suicides.
MARY: Sprinkled in throughout the workout…that’s more my speed. We did finally close it out with Grave Diggers, Toe Touches and elbow planking.
ANNOUNCEMENTS: Newsletter (3 convergences in a row starting on Thanksgiving, Turkey money drive, clay shooting, etc)
COT: You should’ve been there. Our guys are carrying a lot these days. Head up, shoulders back, eyes clear and lean on each other as needed.
WARMUP:
Mosey to WarmORama
Small Arm Circles
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
THE THANG:
Mosey around the parking lot, then
Lunge Walk
Toy Soldiers
Bear Crawl
Mosey to Board of Pain, then
5x Burpees – Run – 5x – Run – 10x – Run – 15x of each exercise below:
Merkins
Shoulder Taps
CDD
Mountain Climbers
Low Slow Squats
Calf Raises
Lunges
Monkey Humpers
LBCs
Freddie Mercury
Box Cutters
Flutter Kicks
Run back to shovel flag for CoT
ANNOUNCEMENTS:
Read the Newsletter
COT:
Personal Successes, Prayers for a friend who passed away, Prayers for family of PAX, Prayers for health and happiness.
Metro takes the flag.
WARMUP: We ran 1/4 mile and did the usual except for SSH’s they suck and Hill Billy Walkers are better.
THE THANG: Sharknado was called again because I’m not original and couldn’t think of anything else to do, so twice in a month seemed fine to me. Also I know how much Trucker loves it. The hand release Merkins where just for Cyclops. Here’s how it went.
10 Burpees / Run down Hill and back to top
20 Hand Release Merkins / Run down and back up
20 Big Boy Sit-ups/ Run down and back up
20 Monkey Humpers / Run down and back up
20 Scorpion Dry Docks / Run down and back up
Goal was to do entire cycle 5 times, most made it to three complete rounds. This shut up the mumble chatter very quickly as we got 3 miles in just three rounds.
MARY: Returned to COT for 5 minutes of stretching as I try to do at end of all my Q’s.
ANNOUNCEMENTS: Dam To Dam Golf Tournament is Friday December 9th at 10:00AM Waterford Golf Club in Rock Hill. Contact Stang with any questions.
COT It was done.
Ran around town with stops at various locations with three exercises: No Cheat Merkins (Hand release with a shoulder tap at the top), squats, and LBCs. Just met the minimum distance of 3.0 miles.
Thanks for the opportunity.