Tag Archive for: Gamecock

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Stonehenge

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FNGs: None

Warm Up:

Enforced the standard (Mission Statement & Core Principals) with 10 Pay the man burpees

SSH (IC) – 10 reg & 10 Double time

Imperial Walkers (IC) – 10

Hillbillies (IC) – 10

Goodmorning (IC) – 10

Willie Mays Hayes (IC) – 10

Mosie to the Rock Pile

The Workout:

Select a medium to large rock, the goal of the workout is controlled reps with the intention of failure. 

John Cusack back to the location

3 sets for every workout 1st Set 15-20 Reps, 2nd Set 10-12, 3rd Set 6-8 reps.  Then 15 Goblet squats in between each exercise group.  

Exercises: (Making sure to Squat Hold or V to pick up the six.)

Ground Pounder

Rutrows

Chest Press

Shoulder Press

Curls for the Girls

WWIV (WWIII with Lat Pull) – Sets were modified to 12/8/6

John Cusack back to return the Rock

Mosie back

Mary:

Boat Canoes

Outlaws

JLo’s

WWII

Announcements: Manion WOD 5/3/24 @Cletus see slack to sign up

T-Claps (Recognition): None

Prayer: @abacus the OG M is traveling, prayers for safe travels and help to hold down the fort while she is gone successfully.

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Let The Circle Be Unbroken

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FNGs: None

Warm Up: Sir Fazio Arm Circles, Side-straddle Hops, Various Stretches

The Workout:

  • CIRCLE #1 = Carolina Dry-docks x10 OMD/OMU, Indian Bear Crawl, Rochamburpees x10, Crunches IC to 20, Lunges x10 each leg OYO, Everests x10 OYO
  • CIRCLE #2 = Carolina Dry-docks x9 OMD/OMU, Indian Bear Crawl, Rochamburpees x9, Crunches IC to 18, Lunges x9 each leg OYO, Everests x9 OYO
  • CIRCLE #3 = Carolina Dry-docks x8 OMD/OMU, Indian Bear Crawl, Rochamburpees x8, Crunches IC to 16, Lunges x8 each leg OYO, Everests x8 OYO
  • CIRCLE #4 = Carolina Dry-docks x7 OMD/OMU, Indian Bear Crawl, Rochamburpees x7, Crunches IC to 14, Lunges x7 each leg OYO, Everests x7 OYO
  • CIRCLE #5 (Blitz Round) = Carolina Dry-docks x6 OMD/OMU, Indian Bear Crawl, Rochamburpees x6, Crunches IC to 12, Lunges x6 each leg OYO, Everests x6 OYO

Mary: None due to time

Announcements: See Slack

Prayer: Finkle’s daughter regarding a potential job change, H1N1’s daughter with a potential concussion, general injured PAX.

Push & Pull

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FNGs: none

Warm Up: normal Warm o Rama

The Workout: Partner up with a large rock for both PAX. One PAX starts 30 reps of an exercise and the other takes a lap around the community center. They meet after a time and switch off. Curls, overhead press, squat, ground pounder. 

Thing 2: One partner bear crawls and pushes a small rock down the parking lot. Other partner runs to the end and back. Switch spots and repeat. Changes to walking lunges instead of bear crawls after 3 rounds. 

Mary: popcorn

Announcements: Q School, 2nd F opportunities on slack

T-Claps (Recognition): all the hulks smashing rocks

Prayer: PAX traveling

Golfing Graveside

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FNGs: None

Warm Up: Variety

The Workout:

  1. Rules: teams of 2 or 3. Must always alternate throws. Must carry your golf bag (rock) with your team at all times.
  2. Land mark target (hole) picked with rules for frisbee to hit. Must stay on South Park Grounds.
  3. At Tee off exercise is called and done I/C until all teams throw.
  4. Modes of Travel  in no particular order but all must be done before repeats. Run /Lunge Walk/Bear crawl/Min of 3 Burpee Broad jump.
  5. Hole completion – score = # of Kraken burpees. 2nd place does their score and half of team in front of them.  Max hole score 10. R/P/S breaks tie (one time)
  6. Winning team picks new hole and tee box. Losing team picks tee off exercise.
  7. Rinse and repeat and have fun.

Mary: Banana Seat

Announcements: Road Clean up, core challenge, Check Slack, Even the Odds 3/22/24

T-Claps (Recognition):

Prayer: Health, H1N1 mother-in-law and  Unspoken.

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Giving 110% for Kenny

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FNGs: none

Warm Up: SSH, hillbillies, imperial walkers, Daisy pickers, sir fazio arm circles, seal claps, overhead claps, Willie Mays Hayes

The Workout: Thing 1: Four Corners
different exercises at each corner
– merkins
– squats
– mountain climbers
– WWIIs
Idea was to do 10 count first round, then 20, then 30 and then step it back down. Finkle suggested we do two rounds of 20 so we could get an even 100, and YHC was happy to oblige. Then Banana Seat said that we give 110%, so YHC had the idea to take on one more round of 10 counts for a solid 110!

Thing 2: People’s Chair, 10 count down the line / dips 20 count. Repeated for a total of 2 rounds.

Mary: popcorn Mary

Prayer: Finkle’s brother-in-law, Rico looking for housing

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Shelter Tabataaaaa

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FNGs: none

Warm Up: warm-o-rama

The Workout: Tabata with 5 rounds, 5 sets, 30s on 10s rest. Brought some classic rock to bring the energy!

1) walkout, reverse lunge

2) irkins, pulse squat jumps

3) dips, side straddle hop

4) balls to the wall, step ups

5) burpees, wall sit

Mary: light stretching

Announcements: none

T-Claps (Recognition): those for EC and PC

Prayer: Rico’s housing search, Gamecocks company layoffs 

X Marks the spot – Day 2 of Finkle’s 6 pack

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PAX: @Finkle, @Martini, @Warbucks, @H1N1, @Gamecock, @Haggis, @1st Blood, @Mohawk, @Loafer

Warm-up: Mosey around main parking lot, followed by Good Mornings, ‘Y’ nots, Imperial Walkers, Michael Phelps and Sir Fazio Arm Circles.

Main Event: We traveled from the parking lot down to the cross section of Raleigh St. and S Ennis St.  Where they converge is the X for the exercise.  We jogged one street light up all four ways 3x each doing an exercise at each end and then coming back to the intersection did another prescribed exercise.  Exercises were

Round 1: SSH in middle, then merkins, squats, lbc’s, reverse lunges.

Round 2: fox hole merkins in middle, wide merkins, pickle pounders, Freddie Mercury’s, American Hammers.

Round 3: Homer to Marge in middle, diamond merkins, burpees, sumo squats, WW2’s and then a mosey back to the parking lot for COT.

COT: Prayers for H1N1’s small group that is supporting a family for the holidays, safe travels for Finkle’s daughter and her beau, Loafer’s daughter is having surgery in January, “Dr.” Gamecock’s neighbor is recovering from a stroke and the needs surrounding that situation.

Bermuda Triangle

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FNGs: None. Welcome back kotter Haggis!

Warm Up: normal warm-o-rama

The Workout: Bearmuda triangle around the parking lot. x20 reps at each station with a travel mode in between. Round 1 upper body (merkins, dips, bttw) with bear crawls. Round 2 legs (sumo squats, fast feet, wall sit) with lunge walk. Round 3 upper body (triangle merkins, Mike Tysons, wall climb) with air press mosey. Round 4 legs (deadlift, calf raises, wall homer to Marge) with side squat walk. 

Mary: some light stretching

Announcements: Christmas party, food pantry collections 

T-Claps (Recognition): Amelia Earhart 

Prayer: H1N1 daughter, Haggis birthday, gamecocks son

Extra Shots for Everyone

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FNGs: None

Warm Up: SSH, 20 merkins OYO in honor of @vasoline “they are the only merkins you’ll get all day”

The Workout: Q arrived about 30 minutes ahead of the workout to find @jellybeans, @bobby boucher and @sunshine (Tyler Mosko) and @gamecock already EC-ing. Q joined for a few trips around the park ahead of the route. A few extra tequilla shots if you will.

The ME was hot and sticky, and generally felt like a bad decision as we wandered through neighborhoods, through downtown, to the end of Academy St. and the back to the start along Judd Pkwy.

Upon arrival back, @flop and @jellybeans squeezed in a few extra steps to hit their targets. A great jog with great mumblechatter, nothing breeds comradery like shared misery.

I forgot what we did after the run, probably some prayer requests and T-Claps. All of the morning tequila gave me brain fog.

@Finkle was missed for our travels.

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Not so yellow brick road

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FNGs: Trash Plate (originally from Western NY)

Warm Up: F3 mission statement and disclaimer, SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: The task is simple, but not easy. Mosey the length of the greenway and back, stopping at every light post for a 10-count exercise. Exercises on the way out were a rotation of merkins, WWIIs and squats. On the way back we had mountain climbers, Freddie Mercuries and walking lunges. We covered about 1.6 miles in all.

Mary: American Hammers, Homer-to-Marge, light stretching

Announcements: backpacks, Warbucks 5 year anniversary and collecting items for UNC children’s critical care.

T-Claps (Recognition): Trash Plate for coming out and joining us, and Loafer for coming out for a third time. Keep it going fellas!

Prayer: Trash Plate’s friend, Loafer’s daughter