Tag: Wegmans

How to quiet a group of talkers by Anchorman

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WARMUP:

Mosey up to pharmacy, plank for 6.

4 or 5 exercises in and the mumble chatter was becoming a bit distracting.

5 burpees oyo to calm the conversations beast only seemed to inflame it.

So we headed to the adjacent parking lot to do 10 decline merkins in one curb, bear crawl across parking lot to the opposite curl to do 9 incline merkins then crawl bear back to other side to do 8 declines etc etc

Exuberance replaced by grumbling.

THE THANG:

Run to top of Massey Street hill to parking lot to pair up for BOMBS…

Run to other end of parking lot while partner was knocking through a portion of 200 each…

Bomb Jacks
Overhead claps
Merkins
Big boy sit-ups
Squats

Run down the hill to COT

MARY:
ANNOUNCEMENTS:
COT:

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Sir Topham Hat Ran and Then Ran Away

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WARMUP: Some stretched
THE THANG: We ran
MARY: Some stretched
ANNOUNCEMENTS: There were some
COT: It happened

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Geezer Butler

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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

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Adequacy in Question

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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

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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

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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

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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”

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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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