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Avoiding the ice

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FNGs: None

Warm Up: Four corner mosey around HS with GM, WMH, Merkins, Arm Circles

The Workout: Mosey to Amphitheater.  Groups of Three.  

Pax 1: 5x Derkins, Erkins, Step Ups (repeat until partner returns)

Pax 2: Run to parking garage

Pax 3: 5x Inverted Rows, CDD, Squats at parking garage. 

Each PAX is released when their partner arrives.

Two rounds: BTTW, People’s Chair, Copperhead Squats

Mary: Mosey to Flag. Each PAX chose favoriate Mary exercise for 5 count.

Prayer: Travel mercies P.S.I. Fanny Pack’s niece. Best in Show continued recovery. 

Some mosey. Shoulders, Chest, Legs Oh My!

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FNGs: None

Warm Up: Mosey to The Block garage, SSH, GM, Arm Circles, Seal Clap.

The Workout:

  1. Three Rounds: 15-10-5 Reps

Inverted Rows, Carolina Dry Docks, Squats, Mosey to Amphitheater

Derkins, Erkins, Dips, Mosey to Garage

2. Three Rounds: Peoples’ Chair and BTTW

3. Three Rounds: 10 reps each exercise

Step Ups/Box Jump, Bulgarian Single Leg Squat, Copperhead Squat

Mosey back to Flag

Mary: Around the Horn

Announcements: Check 3rd F channel for opportunities. 

Prayer: Pax traveling, those who have lost a loved one, those struggling with sickness. 

Triple Nickel on Earp

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18 PAX for a lot of hill repeats on Earp St.

WU over to top of Earp parking lot
SSH
Good Mornings
Windmills
Frankensteins
Merkins

Thang 1
Triple Nickle to cemetery 5x5x5
Burpees and Turkish get-ups at top ends and shoulder tap merkins at bottom

Thangs 2
3-some pull ups/rows
Clock merkins (2,4,6,8,10,12)

Mary
Sally (aka Green Sally)
Lower stretch

Thanks for the opportunity to lead at DTT.

BS out

Circles and balls at the Nut

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10 PAX for some track work and a little game of knock out.

Warm up lap around to back
SSH
Good morning
Imperial squat walkers
Mtn Climbers

Track
Hand release broke back derkins with partner. Run in opposite directions and meet half way. 3 laps x10 reps each (6 sets)

Catch me if you can
P1 does 10 monkey humpers
Partner runs backwards until P1 catches them then switch
3 laps

Knock out Hoops
5 burpees
10 star jumps
15 plank jacks
Back in once completed

Mary at the flag
LBCs
Reverse LBCs
American Hammers
Boat canoes
Pickle pounders

That’s for letting me lead.

BS Out!

Merlot at Mutiny

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FNGs: None

Warm Up: SSH, Frankenstein,  Good Mornings, Stretch out legs and arms. 

The Workout: 60lbs/80lbs sandbags. Must be carried and not dropped for the entire ME.  Increasing Burpee penalty for drops. Carry bags to shelter everyone else Indian run.  Grab one rock each.

Thang 1: One PAX fast Bear Crawl to cone one. Run to the end of the field, bear crawl at the same cone home.  Repeat the sequence but further distance.  Other PAX curls, triceps, rows, and John Cusack hold.  All PAX had to finish.

Thang 2: Crabwalk the cones and sidewalk back. Bleach push-ups 5 reps up and 5 reps down. Pull-ups on the playset. One rotation.

Thang 3: Wheelbarrow down and back, Single leg squats on bleachers, OH press with sandbags 15 reps each bag. (Winnibego for the Merlot win…somewhere in here). The last exercise before Mary was a wheelbarrow rock push/flip (maybe a new favorite of mine). Indian run back to the Tennis courts. 

Mary:  HTM, Single leg HTM, Freddy Mercury (oops had a sandbag drop 5 burpee penalty), Butterfly Crunch, Figure four, Scissors 

Announcements: Friday night street ministry (Rubiks), Brute CSAUP, Always be EHing

T-Claps (Recognition):

Prayer: Unspoken 

Shoots and Ladders + 7’s

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YHC pulled in just in time with only 1 other car waiting in the parking lot of Kenny’s Grave. Visiting today was none other than Maddog2020 and RogerRoger. We didn’t have enough for basketball but we did incorporate our shooting skills. Here’s what went down.

Warm up lap around track

Good mornings
Sir fozio arm circles
Windmills
Seal jacks

Bball court
7’s – inch worm across court
Monkey humpers IC
Crab walks back across
Double wide merkins IC

Shoots and Ladders
Each PAX takes a free throw shot. If you miss we do the exercise. We add an exercise on each additional miss, like stack’em. If someone makes it, we take the exercise away
1-merkin x10
2-burpee x5
3-suicide
4-flutter-kick x10 IC
5-squats x15
We learned that Maddog2020 has mad hoop skills. We never got past the burpees since we kept making buckets.

Mary
Reverse LBCs
Homer 2 Marge
LBCs
Windshield wipers
Lower body stretches

Roger Roger’s M lost a friend to cancer at a young age. Remember that family in prayers.

Thanks for the visit guys, otherwise I would have been solo since no regulars showed up. Strong work!

BS out!

Cheddar Shredder

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FNGs: none
Warm Up: usual warm up lap and warm-o-rama
The Workout: Start with wheel of misfortune. One PAX in the center as the timer doing 10 burpees. Others perform a different exercise in a circle. Rotate to the next exercise with each new timer. Two rounds.

Cheddar shredder. Line up in plank. One PAX side plank walk down the line like an Indian run stopping at each PAX down the line for a shared merkin. 3 rounds. Same thing with legs with a side shuffle and a shared squat at each PAX. Others squat hold. 4 rounds.

Finished with some partner bear crawls and get ups.

Mary: popcorn Mary for 5min
Announcements: none
T-Claps (Recognition): Mookie on the 75hard program.
Prayer: all unspoken

20’s on the ramp

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EC:  Skidmark, Dawgpound, Emeril, Pikachu, Woody

Warm Up:  1/2 mile jog loop, 1/2 mile loop Indian Run with stops for Fozzy Arm Circles, Imperial Walkers, Hillbillies,

The Workout:

Two teams of 10 PAX each.  1 PAX from each team runs to top of the ramp to perform 1st exercise .  Soon as 1st PAX returns the 2nd set leave and perform 2nd exercise.  Continue thru until all 20 exercises are complete.

While the PAX are running the ramp to do their 1 exercise remaining PAX work their way thru the exercises in order.

MERKINS – X20
LBC’s – CADENCE 10 COUNT
BURPEES – X10
PLANK JACKS – CADENCE 10 COUNT
WWII’S – X15
SQUATS – X30
SHOULDER TAPS – X20 10 EACH SHOULDER
AMERICAN HAMMER – CADENCE 10 COUNT
ALERNATING LUNGE JUMPS X10 EACH LEG
4×4’S – Start arms raised, move to burpee position. 4 Merkins, 4 Mountain Climbers each leg.  Repeat x5
OVERHEAD CLAPS – SQUAT WITH X20 OVERHEAD CLAPS
BOAT CANOE CADENCE 10 COUNT
SIDE STRADDLE HOP CANDENCE 20 COUNT
DIAMOND MERKINS X20
DIPS X25 ON THE BRICK WALL
FLUTTER KICKS CADENCE 20 COUNT
FREDDIE MERCURY CADENCE 20 COUNT
HAND RELEASE BURPEES X10
HUNDREDS – on your 6. legs straight and at a 45 deg angle off the ground. head and shoulders off ground. arms straight and down by your side with palms facing ground. do quick 6 inch pulses with arms/hands until you reach 100.
RUN FROM TOP OF RAMP ALL THE WAY BACK AROUND TO REST OF PAX

Mary: Stretching

Announcements: Shirt order complete. Paradise City order coming soon.  Need aid/water station helpers for the Spring Classic.

Prayer:   Jessica and Melanie

Is Your Mascara Running?

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After running 2 miles in the sideways rain and lightning with MadDog, shoes filled with water, and a crew of fellas who said they would take exception to any outdoor ground work, YHC opted to bring the crew of 10 Pax to the parking garage. In addition, it’s not a good idea to have wet gloves, cement residue on your hands, then to rub the sweat from your eyes. Hasselhoff noted that about YHC after a couple rounds of the ME.

FNG’s: None
Warm Up: Quick mosey to parking lot for SSH, Irkins x 20, Imperial Walkers, another quick mosey, Some quick back n out bear crawls and crawl bears, then some hillbillies.
The Workout: A 4 corner pyramid stack suicide. Every corner hit every time. Corner 1: 5 burpees, Corner 2: 10 Shoulder Taps IC, Corner 3: Star Jumps x 15, Corner 4: Dips x 20. We stacked…then de-stacked. Next up was a DORA. Partener runs up stairs to the gangway and does 10 dips, then returns. Team were to complete 100 Dying Cockroach, 200 LSF’s IC, 300 Squats.
Mary: finished off with 2 rounds of indian runs in the garage. 10 American Hammer’s IC.
Announcements: Move of Tiger Blood, new 2022 post challenge sheet is up.
T-Claps (Recognition): MadDog for accountability in running in the absolute madness for EC.
Prayer: Quiver sister in law, recovering. Deadbolt and recovery from the vid. YHC took us out. Glad you men showed up!

Too early for the mojo

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YHC first Q at Disney, after a challenge laid down by UTI. Always good to spread out the misery. I’m in!

FNGs: none
Warm Up: warm-o-rama, the usual stretching and arm waving
The Workout: Fellowship mosey to the high school parking lot. Start with a means of travel and exercises at each parking row to the end of the lot. Then suicide mosey back. The rounds included: lunge walk and lunge hop, suicides, Frankensteins and squats, suicides, crab walk and crab cakes, suicides, duck walk and star jumps. Indian run back to the parking lot.
Mary: Wheel of misfortune, one PAX in the middle doing 10 burpees as the timer. Other PAX rotate around the circle doing core stations. 3 rounds. Finished with some light stretching of the inner man meat. Too much groaning in the dark for my taste.
Announcements: no big events coming up. Merry Christmas!
T-Claps (Recognition): All PAX for getting out of your warm bed.
Prayer: Reach out to friends and family, school violence prayers for students, Gamecocks wife and her exam