Big crowd this morning at Block Party. 24 men started their day off right, some ran, some rucked, and some stuck around and the rest followed the old geezer.
First stop, the bank on the corner, actually it is a pharmacy now. Circled up for exercises in cadence (SSHs, MNCs, IWs, WMs). Next, we selected a partner. Bear crawl to the middle of the parking lot, 10 partner merkins, bear crawl back to the curb, rinse and repeat 3 times.
Next, we ran down to the town hall offices, 3 rounds of Mike Tysons (set of 10). Back on the road, up to the top of the hill on Williamson St. 3 rounds of Partner pushes between the light poles. I was corrected, one of the poles was actually a flag pole (old man eyes). Next, hold plank, down to elbow, six inches. Back down the hill, return to the top of the parking lot. Brisk mosey to the parking lot across from COT with the brick wall. Dora 1-2-3, 200 Carolina Dry Docks, 300 Squats, 400 LBCs. Partner 1 performed the exercises while Partner 2 ran to the wall and did 3 muscle-ups.
Back to COT
Tag: Wegmans
No rain at FP
- QIC: Assassin
- When: 2023-01-30
- Pax: Assassin, Bass-o-matic, Bonsai, Corruption, Cousin Eddie, Rainmaker, Shady, Twister, Wegmans
- Posted In: Flight Plan
The rain held off for a run to river district and back.
Prayers for Rainmaker’s gma who is in treatments for cancer. For our kids in the workforce who are growing.
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Adequacy in Question
- QIC: Punch List
- When: 2022-12-30
- Pax: Kermit, Maximus, Punch List, Wegmans
- Posted In: The Hive
Kermit was not having the thought of a Clemson party at the Hive, so he came decked out in his Vols gear to represent. One would say he was adequate in his preparedness. Although his attire was the wrong color of orange, YHC would say…
Wegmans and I are currently doing a workout program, complete with exercise movements that tend to make you scratch your head at how they are possible.
Each of us questioned our adequacy in attempting the below movements. Between each set we ran a quarter mile.
Core
• Landmine Wood Chop x 36 (18 ea side)
• Single-Arm Overhead Sit-Up x 60 – 30 ea side
• Deadlift x 40
Lower
• KB Goblet Squats x 40
• Calf Raises x 50
• OH KB Squat x 40
Upper
• Half-Kneeling Single-Arm Landmine Press x 48 – 24 per side
• One armed KB Row x 48 – 24 per side
• KB Chest Press x 20
Core 2
KB Side Bends x 40 – 20 per side
• KB Straight Leg Sit-Up X 40
• KB Deadlift x 16
At the end of it all, layers were shed and sweat was dripping. Solid work by all involved.
COT was good. Prayer requests spoken and prayed together. Show up next time to be part of it.
Thanks Airborne for the final Friday of the year!!
Punch List out.
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Coyote Ugly
WARMUP: side straddle hops, toy soldiers, planks, Michael Phelps, etc
THE THANG: wall work, dips, irkins, derkins, bear crawls, pull ups on a brick wall, mosey to WEP, did series of exercises which included merkins, monkey humpers, bomb jacks, overhead claps, got some more pull ups in at the playground, did some Mary at the amphitheater, ran back and did more wall work, finished with monkey humpers facing main street.
Esso claimed to have seen a COYOTE and the weather was UGLY
MARY: lots of it, it hurt
ANNOUNCEMENTS: Christmas party
COT: prayers all around, accountability
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Ghost Flag meets Board of Pain – Metro takes the flag
- QIC: Bitcoin
- When: 2022-11-17
- Pax: Abacus, Battle Bot, Beaker, Bitcoin, Bones, Cat Lover, Cohiba, Cold cut, Dagger, darkhelmet, Eisenhower, Fire Marshall Bill, Ford, Hatchet, Headspin, Incoming, Jepetto, Maximus, Punch List, River Rat, Rose, Scrooge, Shady, Stang, Tater Tot, Trucker, Waffle House, Wegmans, WhatDid, yard sale
- Posted In: Laces In
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.
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Almost Hit the Jackpot
- QIC: Punch List
- When: 2022-11-15
- Pax: Band Camp, Beaker, darkhelmet, Kermit, Punch List, Wegmans
- Posted In: Block Party
YHC had scheduled a triple 7 Q but we ran short and only got the double 7.
Repeating Hill 7’s
Main Street (Railroad Tracks to Five-Oh)
CDD’s/Lunges
Academy & Withers (to Watson)
Bobby Hurley’s/Burpees
Move to playground
Omaha – not enough time to hit the third group of 7’s.
Bearpees to Finish – made it to 8:32
Lots of Mary was done in between 7’s while picking up the 6. Dark Helmet closed us out with flutters.
Announcements
Read your newsletter
Bucks for Clucks – Santini for more info
Prayers/Praises
Band Camp traveling to the land of country grammar over the weekend for work
Patience as fathers.
NMM
How can we except our kids to learn from us when we don’t practice what we preach?
Punch List out.
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“The Loredo”
- QIC: Grout
- When: 2022-11-14
- Pax: Bo Wiseman (Saw Dust), Clickbait, Grout, Punch List, Shield, Slow Roll, Splinter, Wegmans
- Posted In: Honey Badger
WARMUP: 1 Lap Mosey with high knee, but kickers, and toy soldiers, 24 SSH, 10 Hillbilly Walkers, 10 Cherry Pickers, 10 Moroccan Nightclubs
THE THANG:
#1 “The Loredo” (6 rounds)
24 EA – Squats
24 EA – Merkins
24 EA – Walking Lunges
#2 we moseyed to the bars
(6 rounds)
5 EA – Pullups
10 EA – Merkins
15 EA – Squats
20 EA – LBC’s
Once the 6 was done we did a lap around the parking lot
MARY: Gas Pumpers (not fun!) Flutters, American Hammers
ANNOUNCEMENTS: Read your news letter
COT: Prayers for patience, health, and Punch Lists wife during her pregnancy.
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Chad 1000x
- QIC: Sprocket
- When: 2022-11-10
- Pax: 3D, Cobra Kai, Ham Hock, Killa Beez, Maximus, RollOff, Shield, Small World - Chris Gunn, Sprocket, Sugar Daddy, SugarBug, Tinsel, Über (Rhett Trease), Wegmans
- Posted In: Soul to Sole
WARMUP:
THE THANG: The location was at FMHS stadium, 1,000 bench step-ups with a rucksack on our back in honor of soldier Chad Wilkerson and all those men and women who suffer from PTSD. All 14 pax completed it.
MARY:
ANNOUNCEMENTS:
COT:
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Star Course prep
- QIC: Battle Bot
- When: 2022-10-07
- Pax: Battle Bot, Bones, Ham Hock, Hayden Fry, Sprocket, SugarBug, Tinsel, Wegmans
- Posted In: Chupacabra
WARMUP:
SSH
Low slow squat
THE THANG:
The intent of this workout was to get some prep in for the star course this weekend in Charlotte, and get familiar with/work out any bugs in equipment and using the app for creating the path between waypoints.
Waypoints:
* O’reilly auto parts
* 1762 Gold Hill Rd
* Planet Fitness
* 825 crossroads plz
* McDonald’s
* 2883 Highway 160 W
* Walgreens
* 2907 Highway 160 W
* Evolve at Tega Cay
* 810 Eden Ave
* The Arbors at Fort Mill
* 920 Stockbridge
After meandering around, we stopped at Red Bowl for some Chad 1000X training
Chad 1000X Training:
Partner DORA
100 step ups
10 merkins with rucks as the timer
MARY:
none
ANNOUNCEMENTS:
Bethel Men’s shelter still looking for some volunteers and #meats
COT:
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Deck of Awesomeness
WARMUP:
Mosey to FM Church of God…SSH, Low slow squats, seal jacks and Moroccan nightclubs. Mosey to FM Baptist rear parking lot.
THE THANG:
Deck of cards: Hearts = Merkin. Spades = BBSU. Diamonds = Lunge. Clubs = Crab cakes. Joker = 15 burpees. 2s = Lap around parking lot. PAX made it through 90% of the deck before DOAH decided to “help” by selecting new cards for the remainder of the WO. As punishment for DOAH’s “help,” we pivoted to 7’s on the Withers St hill. Jump Squats at the bottom and merkins at the top.
ANNOUNCEMENTS: Many options for community leadership coming up in the next few months.
COT:
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