Tag: Warning Track

Raiders from Sweep

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Warmup:
SSH
Windmill
Around the world
Humane Burpee

Thang:
4 Pop clean & squat
4 thrusters
4 swings
4 rows (each arm)
8 merkins on the bell
Bear crawl w/ bell between each set
I think we did 7 sets.
“[Sweep the Leg guys showed up for about 5 seconds. Dark Helmet grabbed my bell, realized how heavy it was, and tried to hurl it in the woods with limited success. T-claps for effort]”
Farmers Carry
Lunge Walk w/ pass through
Deadman to Barbarian
Some mobility
Deadman to Barbarian
Lunge walk back
Farmers carry

one round of 5s
Row
Single arm swing
Clean
Snatch

Halos and SL deadlift

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Ladder of Fort Mill

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WARMUP: mosey to lot, Did 5 warm up exercises, SSH, Windmill, pickers, etc.
THE THANG: A ladder 6 street intersection strategy crossing 1 -10 reps squats 2-20 merkins, 3- 30 etc. Etc.

Then a quick ab workout at the Pharmacy, one person runs the other works
Butterfly crunchesx2
Heels to heaven x2
Bug boys x2

MARY: nope time
ANNOUNCEMENTS: f3 Charity race jan.28th. Read newsletter
COT: prayers for kids etc.

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The Ice Has Melted

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WARMUP: Mosey to tire place near Ace Hardware. 49 SSH and the other usual ones
THE THANG:
Mosey back to site.
DORA/AMRAP
-Merkins/Lap round HT parking lot as MOT
-Big Boys/Lap
-Squats/Lap
-CDD/Lap
-Flutters/Lap
-Lunges

Mosey to wall for walls and crawls w/ 5 merkins.
MARY: 1 minute of Prisoner Squats w confusing cadence by YHC
ANNOUNCEMENTS: bethel men’s shelter
COT: love you boys

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Accumulator

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WARMUP:
SSH and Windmills while Beaker geared-up and joined us.
Ran to the new parking lot at the top of main for more warm-up:
Imperial Walkers
Hillbilly Walkers
SealJacks
Plank Punches
Travoltas

THE THANG:
Ran to Blackwell’s Tax service parking lot, which became our starting point for each accumulator round.

For each round, an exercise was called and pax ran to first telephone pole to do one rep (4 count), then ran to second pole for 2, 3rd pole for 3, and so on, until the 9th pole was reached and 9 reps were done. Once leading pax completed, he ran back and “swept” everyone else, wherever they were, such that we all ran back together.

We got half way through my weinke of 10 exercises:
1. Mountain Climbers
2. Heels to heaven
3. Seal jacks
4. Box Cutters
5. Speed Skaters

Back to COT for a few exercises of Mary.

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3 Mile Tour

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We had 19 for a 3-mile tour at Block Party. Here’s what we did:

Run to Fort Mill Church of God .3 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises

Run to Unity Presbyterian .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs

Run to St. Paul’s Episcopal .75 miles
– 10 Burpees
– 20 Merkins
– 30 Squats

Run to the top of Main Street .6 miles
– 10 Burpees
– 20 Merkins

Run to Fort Mill Church of the Nazarene .6 miles
– 10 Burpees

Run back to COT .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises

NMM
We are encouraged each year to choose our “one word” – the word that will guide our intentions, hopes, and maybe changes. This year I chose “stand.” There are times I will need to stand up for those without a voice. To stand firm in my beliefs and convictions. To stand out from my peers. But also, to stand down when the battle is not mine to fight. To me, stand represents who I will be when the pressure increases.

I encourage you to find your word – a word that will challenge you to do what you know needs to be done. Let it motivate you to stay the course when life gets hard. It’s a simple exercise that may pay huge dividends.

Aye!
IJ

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Minnow Party

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Lots of people showed up, unfortunately they got me on Q. Original plan was to run with merkins to Riverview elementary school, but with so many pax I decided to stay local. Plan was to run around town with Jack Webb. We began with five merkins and twenty overhead claps. Twelve stops around town increasing the rep counts by one and four respectively. Added some additional exercises (Squats, lunges, calf raises) while we waited for the six to arrive.
Total count: 126 merkins, 504 overhead claps.
we had time for a pairing sprint up the Massey hill.

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Prison Squats

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WARMUP: Run to hill @Gold Hill Elementary and did 15 SSH
THE THANG: 10 prisoner squats 10 big boys 10 merkins at every light pole up hit every light pole down w each 3 set exercise.
MARY: running back to COT
ANNOUNCEMENTS: Dam Bar, boat show per Mark Nestle
COT: what happens stays

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Closing out 2025

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Eight men showed up for the final workout at Alcatraz this year. We began with some stretching and a slow jog to the fire station. We traveled up and down the three streets across from the park, at the bottom and top of the streets, 10 merkins and 10 squats. After we took a moment to catch our breath, we made our way back to the parking lot and on to the field.
For the remaining time, we performed the Accumulator. List of exercises, sprint across the field and back, add an exercise.

Exercises:
– CCDs
– Jump Squats
– Flutters
– Shoulder Taps
– Side Lunges
– Box Cutters
– Hand Release Merkins
– SSHs
– Burpees

I ended with an analogy. I asked if anyone heard of Stanley Drukenmiller (nope) , or David Tepper (yes). Both of these men have consistently outperformed the stock market over the past 30 years. Doubling their money in less than 3 year compared to 7.2 if invested in an index fund. Relating it back to fitness, you can continue to be average or you can seek out those men who excel and find out what they do differently.
Start now…It doesn’t get any easier when you get older.

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Do as I say, not as I do

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WARMUP: waiting on Q
THE THANG: choose your own adventure
MARY: would have been a better Q
ANNOUNCEMENTS: don’t be late for your Q
COT: yes

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Boxing Day ?

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WARMUP: windmills, SSH, IW’s, Plank, Up Dog, Down Dog, Merkins, Mosey w some shuffles and butt kickers.
THE THANG: 3 rounds of Merkins, Big Boys, Squats, Dips, Bobby Hurleys, Hammers and Derkins. Mosey around Lowe’s. 3 reps- 25/10/5.
Dora – 150. -LBCs 100 – Lunges 50- Hand Release Merkins 25 – Burpees.
MARY: nope
ANNOUNCEMENTS: Bethel, Hangin w Stang
COT: continued prayers for Geronimo. Several others lifting up those dealing w health, grief, patience.

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