Tag: Warning Track

A slice of pie

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WARMUP: SSH, arm circles, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey

THE THANG:

Thang 1: 7’s
Merkins at the bottom of the hill into parking lot – NUR to top – jump squats at the top – run back down

Mosey across Ardrey to FMPD lot

Thang 2: 4 corners
Corner 1: Carolina dry docks
Corner 2: squats
Corner 3: plank jacks
Corner 4: mountain climbers
Rep count = 20
MOT = run

Completed 5 rounds

Mosey back to flag for Mary

MARY: flutters, box cutters, big boy sit-ups , big boy sit-ups , big boy sit-ups … and more big boy sit-ups 🙂

ANNOUNCEMENTS:
Regular Service opportunities in the fort:

#C0BAPRMGF8V – lawn service for fort mill care center. Contact @U050B5M1DGR or check 2F

Bethel men’s shelter: 1st Thursday of month. BOLO for signups or contact @U083QU67RF0

COT: yes

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EMOM and Partner Ladder

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WARMUP:
20 SSH IC
10 Windmills IC
10 Cherry Picker IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC

THE THANG:
EMOM 25
MIN 1: 10 Burpees
MIN 2: 15 Squats
MIN 3: 10 Merkins
MIN 4: 20 Reverse Lunges
MIN 5: 20 BBS

Hyrox Partner Bodyweight:
Partner 1: Run The Loop
Partner 2: Do The Exercise, Count Reps
Partner 1: Repeats The Rep Count
Partner 2: Runs The Loop

Exercises:
Burpees
Squats
Merkins
Jumping Lunges
Shoulder Taps
BBS

MARY:
Abs go round

ANNOUNCEMENTS:

COT:

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Straight Horseshoe

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WARMUP: run
THE THANG: 5 burpees every time @ bottom of Monroe white, 10 Merkins + 10 squats + 20 LBCs at the top of Monroe white and up at the old town hall building
MARY: yeah
ANNOUNCEMENTS: convergence
COT:

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Compete with yourself DORA

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WARMUP: SSH, cherry pickers, side lunges and a little mosey
THE THANG: DORA but no rep count. The whole point was to compete with yourself and try to do atleast one more rep than the previous set before your partner got done running a lap around the parking lot.

3 sets merkins
3 sets squats
3 sets big boys
2 sets burpees

After that was done we mosey’d to the amphitheater and did wall sits while going down the line farmers carry with heavy cinder blocks. Ran back over to the flag for core work until the clock hit 6.

ANNOUNCEMENTS: July 4 workout convergence, bethel men’s shelter, read your news letter.

COT: payers for people dealing with loss, sickness, and surgeries.

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Some 🐂 💩

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WARMUP:
THE THANG: Suicides on Williamson st starting at church to banks. 10 merkins and 20 monkey humpers at each of the 6 stops. +1 burpee everytime you hit the start
MARY:
ANNOUNCEMENTS:
COT:

Some 🐂 💩

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Gin Blossoms on the Block

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WARMUP: Something about the 5 core principles before launch
THE THANG: Run to Allison Park. Every "STOP" sign 10 BBSU, 10 merkins, 10 squats
At Allison Park, descend to do add 5 pull ups. Then head back and do the same. Had enough time to run around First Watch and do two burpees!
ANNOUNCEMENTS: Sign up to serve at the mens shelter, early. Converge at Cockpit for the 4th
COT: Circle of Trust, not a prayer chain. Let's talk trust.
https://photos.app.goo.gl/kkpAR92QaFHtztmb6

New video · Monday, Jun 22 :clapper:

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Little Baby Sandbags

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THE THANG: partner up. One partner carries two 2lb sand bags, switch at each station.
1st stop- south state bank = 5 reps (4 count) SSH, seal jacks, plank jacks
2nd stop- culdesac of Patricia Lane = 15 Superman’s, 15 flutter with press
Return to south state stop.
3rd stop- earth fare = 10 flying squirrels, 10 single count jumping lunges
Rinse and repeat.
4+ miles
MARY: 25 Supermans
ANNOUNCEMENTS: CRI volunteer event Saturday 8-12, Bethel Men’s serve this Thursday
COT: 🙏🙏🙏

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Running is fun?

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WARMUP: N
THE THANG: Y
MARY: N
ANNOUNCEMENTS: Y
COT: Y

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There and back x6

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WARMUP: mosey to bottom of Brayden
THE THANG: 20 merkins, 20 big boys then run up Brayden to the stoplight and do 20 squats and 20 calf raises then run down Brayden. Repeat 5 times to get 100 reps of each. Run back to the stoplight then jailbreak back to COT
MARY: Ferris Wheels
ANNOUNCEMENTS: newsletter and Mother’s Day.
COT:

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