The Pull Up Bar, The Grassy Knoll, and Karaoke’s Disclaimer was disclaimed at 5:15am then 3 Pax circled up for the Warmup: Warm-O-Rama SSH’s, Imperial Walkers, Hillbilly Walkers then down to Plank – do Plank Jacks, Mountain Climbers, Down Dogs, Honeymooners – recover and wrap it up with Pumpkin Pickers. Next, we moseyed from the parking lot to the backside of the school and over to the bus lot. Using the bus painted lines in…
2Dock Work, Dice and Flag Work Warm-O-Rama 5:15am It’s time to Go! I disclaimed the legal stuff and we circled up for some SSH’s, stretches, produce pickers and Windmills, OYO Burpees. Time to Move elsewhere. The Work Mosey down to the lake while doing butt kickers, high knees and Nurs. Dock Workers: Merkins, Squats American Flag / Lake Wylie Welcome Monument: Circle up for the Pledge of Allegiance then do dirkens, Step Ups, Dips, Rocky…
0Flag Bearer Indian Run in the Rain & TABATA Warm-O-Rama 7pm ET Go Time! I disclaimed the legal stuff and we circled up for some SSH’s, stretches, produce pickers and Windmills. That’s it, time to Move elsewhere. Lake Wylie’s Field Day Park was packed tonight! Soccer and Baseball Games ongoing with Kids and Parents all over the place on this dark and rainy night! It ‘twas a good time to show our Patriotism! The Work…
1Soccer Field, Swings & Monkey Bars Warm-O-Rama 5:15 it’s Go Time! I disclaimed the legal stuff and we circled up for some SSH’s, stretches, Mountain Climbers and Hillbilly Walkers and off we go for a mosey around the school property. The Work – Part I. We ran around behind the school, up and down the sidewalks until we came to a series of benches. There we did 3 exercises: 20 dips, 20 step ups per…
0Modified Murph and Quarter Pounders Warm-O-Rama 5:15 Go Time! I disclaimed the legal stuff and we started with The Pledge of Allegiance to the Flag. Warm Ups included SSH’s, Sun Gods, Mtn Climbers and Produce Pickers. A few surprise, bonus exercises I learned from F3 Gastonia: 6-Shooters and Spider Monkeys. I saved the message until the ending COT. #DRP #ACCELERATION The Work First up, a steady mosey around the entire A.O. taking the sidewalk adjacent…
0Flag Day Indian Run and Kettlebell Trapezoid Extensions Warm-O-Rama 5am it’s Go Time! I disclaimed the legal stuff and then started off with The Pledge of Allegiance to the Flag. Then we did SSH’s, Merkins, Produce Pickers, Mtn Climbers and Moroccan Night Clubs. I shared that today’s message would be Flag Day and Patriotism. The Work First up, the Pax lined up single file, I grabbed the flag passed to AP and we did a…
1Escape from Poopdeck The morning started with a quick mosey and some general exercises to get the heart rate up. The Mission was to get three locks open. Each clue required Merkins, Squats, Big Boys, Carolina Dry Docks and Bonnie Blairs…20 of each The group had 60 seconds to look at the clue and then mosey back to COT where the box was. The group had to do 10 Burpees every time…
2Frisbee Toss – Bottle Bash – Then Burpees Prep I arrived early and setup in the grass a 5-foot stake with a bottle, established a toss line and pulled out my Carolina Panthers frisbee. … planning for yard games with penalties …. Warm-O-Rama 7pm it’s Go Time! I disclaimed the legal stuff and then started off with some brief stretching and SSH’s. Although the Brig A.O. Flag was absent, no problem, I brought the Cannonball…
1Carry your Bricks Warm-O-Rama 5:15am disclaim the legal stuff and then stretch out a bit and a few SSH’s. Then off to mosey awhile to the backyard playground, circle up in the middle of the soccer field for Warmups. Hilly Billy Walkers, Imperial-Squat-Walkers, Merkins, Mtn Climbers and SSH’s. The Real Thang On the way off the soccer field, we found some monkey bars, everyone finds a bar and do 10 pull ups OYO. Onward to…
0Capture the Flag Indian Run Style Warm-O-Rama We kickoff on time, 5am, disclaiming the legal stuff and then wander to the middle of the soccer field. So fellas, I bring an extra shovel flag and plant it there, we circle up for some stretching exercises. Then Hilly Billy Walkers, Imperial-Squat-Walkers, and SSH’s. Then I pull out my whistle for some pump and drop exercises, chopping the feet, hitting the deck when whistle blows. Then 20…
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