Tag: Wooden Leg

“Mary” Poppins came to play

Leave a comment

WARMUP: 102 SSH IC
THE THANG:

Mosey down road a bit…

Bear Crawl & crab walk ab ladder
Started on first arrow in parking lot
Crab walk and bear crawl alternating and completing the following exercises at each arrow (does not accumulate)

10 heels to Heaven (cw)
20 Peter parker (bc)
30 crab kicks (cw)
40 parker Peters (bc)
50 Hammers

Back down road
40 Plank Jacks (bc)
30 LBC’s  (cw)
20 Flutters (bc)
10 4 CT mtn climbers (cw)

Leadership message;

The topic was parenting…Couple key points:

Lead by example, do you have your kids do as you do or do as you say? Or are there two sets of rules?

Hold to a set of family values, is there a clear set of values and principles? Maybe even put them on the wall somewhere

Allow space for failure, don’t be hasty to judge, criticize and even being sarcastic can stifle a culture where your kids are comfortable failing in the home- much like the gloom for us, we can feel confident to try things and sometimes fail.

Be a father first friend second, society tells us to let your kids do whatever they want in the name of personal preferences, we aren’t here to placate every desire of our children, we need to be fathers!

and remember this life is nothing but dust in the wind! What will your legacy be? Do your kids know God? Better yet do they know Christ?

X routine

Start with 5 burpees in middle of X then run to each corner complete the exercise then run back to the middle for 5 more burpees

Merkins x 50
Wide arm merkins x 50
Diamond merkins x 50
CDD x 50

MARY:  

4 or 5 ab exercises

ANNOUNCEMENTS: clown car to Raleigh this Saturday to support DH

COT: marriages, families and special encouragement for F3 Safari in Kenya

TClap |
0

Metal 🤘🏻

Leave a comment

WARMUP: SSH, merkins, arm circles, squats
THE THANG: Tabata 60 secs on, 60secs off:

Halo, Merkin, swing, Flutter, Row, LBC, Goblet Squat, Jump squat, Single Leg Dead lift, Alt Lunge.

We got through 2 rounds of this full body upper middle and lower workout. Lots of great mumble chatter mostly about the hair metal play list. Let’s just say it was a generational divide!

All worked hard and felt it the next day.
Aye! Jekyll

TClap |
0

Hitting the Cycle

Leave a comment

WARMUP:

10 windmills
20 hillbilly walkers
10 cherry pickers
15 Moroccan nightclub

Walk to first pole, drop bells, mosey to other side of parking lot, 20 incline merkins on curb, mosey up hill, 20 low slow squats at top of hill, mosey to curb, 20 calf raises on curb, mosey back to pole

THE THANG:
Hitting the Cycle:

Uhaul in cadence
Lunge walk to second pole for a single
American hammers in cadence
Rifle carry to third light pole, murder bunnies to forth light pole for a double
Monkey humper goblet squats in cadence
Around the world back to first light pole, lunge walk, rifle carry for a triple
2 handed upright rows in cadence
Murder bunnies, around the world, farmer carry, lunge walk for Homerun
Curls in cadence
Rifle carry for a single
Flutter with a press in cadence

MARY: Big boys, American hammer, flutter with a press
ANNOUNCEMENTS:
COT:

TClap |
0

Preparedness at the Coaches Box

Leave a comment

Weather was 32 degrees and chilly but the lights were on and YHC was prepped for a Q to discuss Jester and Preparedness

Simply defined, the Jester is temptation of the flesh that hinders Acceleration. It is a stumbling block that a man continuously trips over in his effort to become a Pro.

The Jester tells a man several lies including:

1. You are the boss of me
2. You are what you do
3. You are not a bad guy
4. Jester and Virtue can coexist
5. You can’t live, if living is without me

But the antidote to the Jester is preparedness, preparing for what is expected and what is unexpected. The addition of love to this preparation leads to diminishing the Jester. But it is a battle that a Man must fight throughout his life.

THE THANG:

Mosey to the front of FMHS

COP
SSH
Merkins
Windmills
CDD
MNC
Plank Jacks

Mosey to the band lot

Deconstructed Burpee – STAR model

Burpees in the middle x 5
Bobby Hurley x 25
Squats x 25
Merkins IC 12
Mtn Climbers x 25

Mosey to pull up bars

Grip Strength work
Partner 1 – hang
Partner 2 – Mary

Rinse and Repeat x 3

Mosey home for COT

TClap |
0

Saying hello to Colosseum

Leave a comment

WARMUP: SSH
THE THANG: Run to Colosseum, 15 Mac tar jai’s; run back to StL, 5 Jack Webb’s; repeat again; run, 15 CDD’s; run, 5 plank Webbs; repeated by the gazelles

Mini QSchool for 7 min: For pax that have never Q’d, schooling given on proper cadence; given an exercise to lead pax in: SSH, merkins, American hammers

TClap |
0

Kettle Bell Blues

Leave a comment

WARMUP: mosey to parking lot with bells to warmup. SSL,IW,Merkins, Low Slow Squat, peach pickers, wind mills.
THE THANG: DORA
100- American Hammers w Bell – mosey 100 yds and back
100 -lunges w Bell – mosey 100 yds and back
100-tricep extensions- mosey 100 yds and back.

AMRAP – 45 seconds
Goblet Squats
Curls
Chest Press
Swings
Rows

Mosey to Large Hill (7’s)
Man Makers
Cleans

MARY: not really
Announcements: Post at Block Party on Tuesdays
COT: prayers for health (physical,mental, spiritual)

TClap |
0

gone postal

Leave a comment

WARMUP:
THE THANG: COT to Ft mill usps to the hill at 1st Baptist to Print Shop and back. Started with 22 ended with 25. Several freelancers for extra miles. The rain did not come.
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

LDP 10 Count Buffet

Leave a comment

WARMUP: SSH, Windmills, Moracan night clubs, mosey to the thang

THE THANG: 10 Count buffet-Merkins, Mountain Climbers, Shoulder Taps, Big Boy Situps, LBC’s, SSH, Lunges, Squats, Bobby Hurley’s, Dips completed 10 of each, ran lap after each round

MARY: Flutters, Freddy Mercury’s, Big Boys

ANNOUNCEMENTS: Pints and Padres, Bethel Men’s Shelter

COT: 1 prayer or praise from each lifted up

TClap |
0

Bag of tricks

Leave a comment

WARMUP:
Short Mosey to parking lot near entrance
SSH – 1 Burpee
Low slow squat – 2 burpees
Windmill- 3 burpees
Maraca nightclub – 4 burpees

Too much mumblechatter so we went to the hill for quadzilla

Run down the hill and run backwards 7 times and do 7 LBCs at the top, decrease LBCs by 1 each time up.

Moved over to front of elementary school by flags for some bear crawl. Line up along the curb facing flag. Crawl to the other side and do 1 merkin, then reverse bear crawl back and do 1 merkin. Repeat 5 times.

Knocked out a few minutes of a work with the protractor. Then had enough time for one round of Dirty Myrtle and Mike Tyson’s (great combo)

Made our way back to COT.

Last but not least was the Airborne special hip exercises.

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

To cold to Golf

Leave a comment

WARMUP: no warmup-run
THE THANG: To the Fort Mill Golf course and back 4.5 mile, shorter version was to downtown main street and back is 3.2 miles.
MARY: nope
ANNOUNCEMENTS: race this weekend
COT:

TClap |
0