Tag: Warning Track

This one goes to 11

Leave a comment

Did an out and back to Tega Cay Walmart. Some did trails. One rucked. Some did 11.
ANNOUNCEMENTS:
Convergence, men’s shelter and CSAUPS
COT: Health and blessings.

TClap |
0

Pain Train: Mike Tyson / Burpee Hill Edition

Leave a comment

Warm Up:

– Imperial Walkers
– Moroccan Night Clubs
– Overhead Claps
– Raise the Roof

The Thing:

1. First Round:
– Mosey to the front of the school
– 5 Burpees
– 15 Carolina Dry Docks (CDD)
– 30 Straight Leg Feet-Together Squats

– Mosey to the bottom of the hill
– 20 Mike Tysons

– Mosey back to the start, circling around

1. Second Round:
– Rinse and repeat the first round

1. Third Round:
– 5 Burpees
– 15 CDD
– 30 Straight Leg Feet-Together Squats

– Mosey to the bottom of the hill
– 20 Mike Tysons
– 5 Kraken Burpees

– NUR to the top of the hill, then mosey back to the start, circling around

1. Fourth Round:
– 5 Burpees
– 15 CDD
– 30 Straight Leg Feet-Together Squats

– Mosey to the bottom of the hill
– 20 Mike Tysons
– 5 Kraken Burpees

– Basketball side shuffle to the top of the hill
– Walk to the light post, then Lt. Dan to the next light post

– Burpee broad jump from one light post to the light post lighting up the practice field

– Slosey back to COT

Mary:

– On your 6, in cadence:
– 10 Big Boy Sit-ups
– 10 Worst Worst LBCs

Announcements:

– The Sweaty Barry
– Jaeger
– Tortoise and the Hare
– Sign-ups for the Dam to Dam are about 60 days away

Prayers & Praises:

– Mental health
– Physical health and illness
– New opportunities
– Travel
– Soon-to-be new member of a family and the M carrying that child

TClap |
0

Throwing Bags Around

Leave a comment

WARMUP: Walked our sandbags from COT to the starting point at one end of the parking lot at the front of the school. Moseyed around the parking lot back to the starting point without bags. PAX then stood in front of their bags for the following: 10xSSHinCadence, 1 ManMaker, 10xCPinCadence, 2 ManMakers, 10xHWinCadence, 3 ManMakers, 10xLSSinCadence, 4 ManMakers, 10xMNCinCadence, 5 ManMakers. We were warm.

THE THANG: We would have been on the field in front of the school, but it was being watered when I arrived. So, designated a starting line, then set-up 4 cones about 15 yards apart in the parking lot.

All partner work

1st Routine: Traveling from the starting line to the last cone Partner#1 starts the trip with LT Dans while Partner#2 racks the bag and jogs to the last cone and then back to meet his partner. When the band is back together each PAX completes 5 ManMakers. Switch and continue the journey until you reach the last cone.

2nd Routine: Traveling from the starting line to the next cone Partner#1 Front Press throws his bag while Partner#2 walks along side him Rifle Carrying their bag. When the team reaches the cone each PAX performs 25 BentOverRows & 20 Curls. Then switch and head to the next cone. Continue in this manner until your team reaches the last cone.

3rd Routine: Traveling from the starting line to the next cone Partner#1 Backwards Overhead throws his bag while Partner#2 walks along side him Rifle Carrying their bag. When the team reaches the cone each PAX performs 25 Chest Presses with bag while fluttering & 20 Alt. Plyo Merkins. Then switch and head to the next cone. Continue in this manner until your team reaches the last cone.

4th Routine: Traveling from the starting line to the last cone Partner#1 starts the trip with 2 Rotating Side Throws ( 1 from each side ) while Partner#2 completes 2 Burpees. Partner#2 jogs to the bag and then performs his 2 throws while Partner#1 completes 2 Burpees. Keep switching until you reach the last cone.

MARY: No time
ANNOUNCEMENTS: Bethel serve on July 4th, Convergence on July 4th, CSAUP Summer Trifecta
COT: Everyone shared a praise and a prayer. Show to Know!

TClap |
0

Full-body Beatdown at Block Party

Leave a comment

One dozen took a tour of Fort Mill with a full-body beatdown at Block Party. Here’s what we did.

Warm Up
– 20 SSH (IC)
– 20 Imperial Walkers (IC)
– 20 Mountain Climbers (IC)
– 20 Plank Jacks (IC)
Mosey to Founders
– 20 Squats, Lap
– 20 Squats, 20 Merkins, Lap
– 20 Squats, 20 Merkins, 20 Burpees, Lap
Mosey to Kimbrell’s
– 20 Forward Arm Circles (IC), hold
– 20 Backwards Arm Circles (IC), hold
– 20 Seal Claps (IC), hold
– 20 Overhead Claps (IC)
Run to FBC
– Four Corners: 20 American Hammers, 20 LBCs, 20 Flutters at the four corners
Mosey to Kimbrell’s
– 20 Wall sits (IC)
– 20 Dirty Hookups w/ feet (IC)
– 20 count BTTW
– 20 Dirty Hookups (IC)
Mosey to Fort Mill Dentistry
– Four Corners: 20 Bomb Jacks, 20 Calf Raises, 20 Werkins, Lunge Walk, 20 Ab Mat Sit-ups
Mosey to Pike parking walls
– 10 Muscle-ups
Mosey back to COT

2.14 miles total

NMM
“We must all suffer from one of two pains: The pain of discipline or the pain of regret. The difference is that discipline weighs ounces while regret weighs tons.” John Rohn

Each day we have the option to take the daily red pill in an effort to get better. So many men live in regret wishing they would have taken care of their body in their younger years. So many men wish they would have found balance with their work and relationships. We are living the lives they wish they would have. We have the opportunity every day to build the legacy for our children. We can either be their example to follow or the motivating factor to break the cycle.

Keep pushing. Your kids are watching.

Aye!
IJ

TClap |
0

D-day at the Coaches Box

Leave a comment

Today’s workout was about perspective. History provides the best perspective and on 6/6 we were reflecting on D-Day.

Started with a mosey towards the entrance of the high-school.

Stopped and did

20 SSH IC
10 Windmills IC

Mosey to the bottom of the hill right at the entrance.

To celebrate, honor, and remember the 80th anniversary of D-Day we executed the following:

80 seconds work
2:40 minutes recovery

80 HR Merkins
80 Squats
80 4ct Flutters
80Diamond Merkins
80 Calf Raises
80 LBCs

So the idea was all Pax do as many reps as possible in the 80 seconds then the “recovery” run was back to the top of the hill where we each did 6 burpees and then get back to the bottom. Any excess time left of the 2:40 is your “rest”.

The Pax loved this and looking at time we got through 7 rounds of this before breaking back towards COT.

On the way we stopped by the band lot and did a 80 yard bear crawl followed by 44 SSH to close us out.

One last note on perspective…. It’s easy for us to get caught up in the day to day but take a step back, reflect on how we all got here and the opportunities each day brings because of the sacrifices of others.

Thanks to Warning Track for the opportunity!

:punch: :punch: :pray:

TClap |
0

Tap The Taint

Leave a comment

WARMUP:

SSH until the stragglers joined us = 30 in cadence.
High Plank
Downward dog
Upward dog
Merkins x 5
Repeat

THE THANG:

KB Swings x 30
Snatch x 30 (15 each side)
Side bends x 15 each side (cadence count)
Lap around parking lot
Repeat x3

Heel elevated squats x30
Reverse lunges x30 (SC)
Good Morning x15
Lap around parking lot
Repeat x3

MARY:
N/A

ANNOUNCEMENTS:
Newsletter

COT:
Family, patience, marriages, day to day struggles, and addictions

TClap |
0

A REAL BEAR ? of a workout

Leave a comment

A FIELD TRIP TO THE TEGA CAY ZOO:
We saw a real black bear, 7 dear, a dead possum and an inch warm

WARMUP: mosey the warm up exercises
THE THANG: hill Dora, then back to runde park for a four corners of pain.
A variety of weights were in each corner.
Corners were chest press,
Lat pull over, curls, triceps
25reps of each
Mode of transportation for each round were :bear: BEAR crawl, lunge walk, high knees
MARY: one round of flutters.

UBER IS STARTING A NEW-BUSINESS OF SIR NAME ANCESTRY RESEARCH

TClap |
0

Flag Handoff at The Sink…..If you know what I mean?

Leave a comment

Flag handoff from Maximus to Farmer’s Only.

WARMUP:
Warmed up with a lap around small loop and back to circle perform a few exercises to get familiar with the bags.

– Merkin (5-5-5 – Regular, Wide, Diamond)
– SB Toss (10)
– SB Shoulder to Shoulder (10)
– Deadlift (10)
– Manmaker (5)

THE THANG:
Partner up. DORA. One partner carries, One partner exercises. 50 reps for each exercise.

1 – Suitcase Carry/Overhead Press
2 – Shoulder Carry/Lunges
3 – Back Carry/Flutters w/ Press
4 – Overhead Carry/Rows
5 – Zercher Carry/Cleans
6 – Bear Carry/Curls

Everyone went through once at 50 reps each exercise. Some began making way back through before all PAX drop the exercise portion and began making way down the list completing just the carry. Stopped with about 10 mins left for next activity.

Next up, we piled all the sandbags up on one end and went back to the other side. PAX divided into two teams and one PAX at a time for each time raced down to the pile to retrieve a bag and bring it back to other side. All PAX take a turn and team that recovered the most weight at the end is the winner. Losers perform burpees.

ANNOUNCEMENTS:
Lots of CSAUP opportunities this Summer. July 4th convergence.

COT:
Flag Handoff. Congrats Farmer’s Only.

TClap |
0

Murphish

Leave a comment

WARMUP: SSH, mosey to print shop
THE THANG:
1st Station – Print shop
25 pull ups
25 squats
2nd Station – Academy & MAIN
25 merkins
25 squats
3rd station – Academt & Monroe White
25 merkins
25 squats
Repeat – most got 3 full loops
MARY:
ANNOUNCEMENTS: Him Camp
COT:

TClap |
0