Tag: Twister

CLYDESDALES VQ

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WARMUP: Welcome, disclaimer (lame today) and explanation of route.
THE THANG: Take the walking path toward town and take a left on Skipper and a right onto Tom Hall St. Follow Tom Hall and right onto Main St back to 160. Right on 160 and left onto Massey Street (up that hill) all the way to Harris. Right on Harris, right on Ardrey, left on 160 and back on the trail to COT. About 4 miles total
MARY: No Mary was done today
ANNOUNCEMENTS: Alcatraz 10 yr anniversary workout this Saturday at Runde Park. Dam to Dam 10K and fundraising events starting now. Support your local community
COT: Prayers for my mom with dementia and terminal cancer, and the men and women serving our country.

This was my first Q at Clydesdales and the 1st time I’ve Q’d a run in several years. It was great to be back on that familiar trail and to spend time time with my friends Twister and Change Order. The cool fall weather was the icing on the cake. What a great way to start the day!

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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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Happy 11th Anniversary

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WARMUP: mosey to a random lot for 11 of various exercises

THE THANG: mosey to the east of Lowe’s for 11’s – hand release merkins and squats. Mosey to rail behind Lowe’s for 3 sets of 11’s – dips followed by merkins, dips and wide arm merkins and dips and diamonds.

Mosey to the mulch piles for more 11’s – flying squirrels and lunges.

Mosey to cot doing 2 flying squirrels after every island.

With 1 minute to spare pax stretched and did a 20 second body destroyer.

MARY: no time
ANNOUNCEMENTS: affirmative and in the newsletter you should read.
COT: 5th core principle

Thanks for the call Peach Stand. Honored to lead on the 11th anniversary of the fort. Keep giving away what’s been generously given us.

Cyclops

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Bubble for 3

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WARMUP: we ran over to the Y and warmed up
THE THANG: ran all over Baxter including steps, down past the school and steps, to the park and playground, and back to COT.

We did lots of exercises in rinse repeat fashion – about 2-4 different, and two counts 10-20 range. You had to be there – it was glorious and Twister was in his element.
MARY: stretching and gas pumpers
ANNOUNCEMENTS: last bubble the following week
COT: prayers for Rob’s friend, Davis.

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Making Bushwood Great Again

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WARMUP: The warmup was led by Undertaker
THE THANG: The PAX ran to the fancy band training arena-bearcrawled to the field, army crawled and lunge walked to the opposite side. From their we executed an accumulator with Burpees, Squats, Merkins, Shoulder Taps, SSH and LBCs – it was complicated. Afterwards the Pax ran with exercise inserts and said the pledge.
MARY: yes
ANNOUNCEMENTS: Rucktober and D2D
COT: We asked for prayers for Rebels M and Barkley’s friend who recently passed away. We ask that God look after us as we live one day at a time and help us to not continually look ahead in anticipation

It was a honor and privilege to serve as Q

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Trip to Wally World and Back

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THE THANG:
Up 160, loop around Walmart, optional dip into GHMS, back to COT. 4.5-5 miles.

Welcome FNG Tinman! Thanks Assassin for the opportunity to lead!

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Forgot there were a few hills….but just a few

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WARMUP: none
THE THANG: run to river district and back
MARY: it’s a running AO- some did broga #freedtolead
ANNOUNCEMENTS: yes
COT: 5th core principle

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Down Set ouch!!

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WARMUP:
Ran over to lot behind Witts for the following:
SSH
Low slow squats
Down dog / honey mooner
Morrocan night club
Inch worm merkins

Moseyed back over to Vampire Pizza
Karaoke down and back
Butt kickers
THE THANG:
Played a game of football.
– once pass was completed play stopped
– merkins was the penalty for all dropped and completed passes
– each score the opposing team did 15/15 squats and LBCs

JWOW tried to take out Backdraft with his tooth, but he bounced back after visiting the medical tent and tried to mount a comeback, but the better team held them out of the end zone to win the game.

Finished with two rounds of 7s
Merkins / squats
Plank jacks / jump squats
MARY:
ANNOUNCEMENTS:
Get out and vote!
COT:

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Shocker….We Ran

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We ran to Downtown up banks street down Academy and back. Great morning to run.

Thanks for the opportunity to lead Anchorman.

ANNOUNCEMENTS:
COT:

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