Conditions
60 Degrees, Dry, and Perfectly Acceptable
Welcome and Disclaimer
The Thang
Four Pax take a capri lap and wait to see if Gus is going to show up.
COP at the base of Mt. Midoriyama
– SSH x 20
– Merkins (4 Count) x 15
– SSH x 20
– Squat x 20
– 1 Lap Mosey down to the field
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
GROSS
The beauty of this is you can crank it up or ratchet it down depending on what kind of pain you want to inflict. Pick 12 exercises, do 12 reps of each. 12×12=144 which is a Gross. Done for the first time by Barry Manolow and YHC to highlight the exercises we hate the most – all in one workout. Breeds fantastic mumble chatter.
Round 1
Diamond Merkin, Squat, LBC, Run to the top of the hill
Round 2
Merkin, Jump Squat, American Hammer, Run to the top of the hill
Round 3
Wide Merkin, Lunge, Big Boy Sit Up, Run to the top of the hill
Round 4
Archer Merkin, Jump Lunges, LBC, Run to the top of the hill
5 Burpees just for fun
Aborama
Countorama
Nameorama
Welcome to FNG Rob Davis aka “Walker”
BOM
Angus Out
Bearmuda Triangle
Conditions
33 Degrees and wet ground
Welcome and Disclaimer
The Thang
Two Pax mosey
COP at the base of Mt. Midoriyama
– SSH x 20
– Merkins (4 Count) x 15
– SSH x 20
– Squat x 20
– 1 Lap Mosey down to the field
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
Bearmuda Triangle
Three markers – 20 – 30 yards apart in the shape of a triangle. PAX bear crawls to first marker and performs 5 burpees then bear crawls to second marker and performs another 5 burpees then bear crawl to third marker and do 5 burpees. Repeat for every exercise.
– Burpee x 5
– Squat x 10
– Merkin x 15
Mosey to Mt. Midoriyama
Lunges up the hill sprint down to the bottom perform 5 Jump Squats, repeat 5 times.
Aborama
Countorama
Nameorama
Prosciutto shared the concept of “The Nonzero day”
Read Here:
https://www.reddit.com/r/getdisciplined/comments/1q96b5/i_just_dont_care_about_myself/cdah4af/
BOM
Angus Out
Beastie Boys
Conditions
50 Degrees and Overcast
Welcome and Disclaimer
The Thang
Four pax make their way down the river bank
Stretch-o-rama / COP
Each stretch held for a 20 count to get the muscles loose
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
The PAX reached ultimate zen as the sun rose.
Now the real COP
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Great Warm up from YHC. The PAX were groaning.
Mosey to the boat ramp, we took the long way and picked up a few PAX late to the game. Welcome FNG Ravi.
Restated the Disclaimer on the run back to the boat ramp.
The Beast
The Beast is a Charlotte invention predicated on 6 exercises repeated 6 times between sprints which divide the length of a field into thirds (ie, 6 sprints). Then, this series is repeated 6 times as the exercise is changed out. Hence the 666 set and the name of #TheBeast.
eg, sprint 30 yards, 6 squats, sprint another 30 yards, 6 squats, sprint a third 30 yards, 6 squats, turn around and sprint back 30 yards, 6 squats, 30 yards, 6 squats, sprint to the starting line, six squats… and you’re done… with that rep
– Squat
– LBCs
– Merkins
– Lunges
– Plank Jacks
– Burpee (the traditional closer is always a #CrowdPleaser)
YHC turned the Q over to Gus
Mini-Dora 1-2-3
Sit ups x 50
Squats x 100
Big Boy Sit Ups x 150
Mosey to the Gazebo
6 Minutes of Mary
Countorama
Nameorama
Welcome to FNG Ravi AKA ChuckE
BOM
Angus Out
Groundhog Day Edition
Capri lap waiting on Gus around Agrocrag and Mt. Madoriyama
Weak sauce Disclaimer and Warmup:
– 10 Burpees
– SSH x 15 IC
– 9 Burpees OYO
– SSH x 15 IC
– 8 Burpees OYO
– IW x 15 IC
– 7 Merkins OYO
– IW x 12 IC
– 6 Merkins OYO
– IW x 12 IC
– 5 Merkins OYO
The Thang:
Chalked out a 4-round partner circuit on the sidewalk to reduce the wasted time looking to the weinke for answers. For this circuit, the partner will take a lap around the agrocrag (wedge hill) while the other half of the partnership stays stationary and completes the first round. When running partner returns, they switch. Complete all 4 rounds without rest.
Round 1: Standard Plank
Round 2: Plank Jacks AMRAP
Round 3: Mtn Climbers AMRAP
Round 4: 1-Arm Planks – switch arms every 10-15 seconds
Perform Wall of Fire: (3 Rounds)
All pax line up on a wall performing a persistent wall sit while waiting for one of the pax to backwards run up the wedge hill. When PAX1 returns down the hill, the next PAX (PAX2) on the wall runs the hill, while PAX1 completes the 3 following exercises:
Round 1:
– Merkins x 10
– BBSU x 10
– Squat x 10
Round 2:
– Bench Dips x 15
– Prisoner Squats x 15
– Mountain Climbers x 15 (3 count)
Round 3:
– CDD x 15
– Slow Tempo Squats x 15 (3 count)
– Shoulder Taps x 15 (3 count)
4 & 1/2 Minute Abs:
– V-Ups x 20 (single count)
– Freddie Mercuries x 15 IC
– Flutter kicks x 15 IC
– Side crunch (aka Hollywood pose) x 15 (single count)
– LBC x 20 (single count)
With one minute left, we did some table pull-ups AMRAP
COT:
Gus’ Mom’s weekend travel, Angus’ M health, YHC niece surgery
BOM:
Discussion on the commitment that comes from our core group of guys. I continue to be encouraged at the accountability and am thankful each and every day for their service to others and positive attitude.
AYE!
The Banzai Bear Crawl
Conditions
40 Degrees aka Shorts Weather
Welcome and Disclaimer
The Thang
Four faithful pax kick start straight into a mosey
COP at the base of Mt. Midoriyama
– SSH x 20
– Merkins (4 Count) x 15
– SSH x 20
– Squat x 20
– 1 Lap Mosey around Mt. Midoriyama and the Aggro Crag
– SSH x 20
– LAC x 15 (forwards / backwards)
– SSH x 20
– Burpees OYO x 10
– 1 Lap Mosey around Mt. Midoriyama and the Aggro Crag end at the base of the big steps
Rocky BLIMPS
This exercise requires steps or step ups can be utilized in place.
Standard BLIMPS but executing each aspect of the BLIMPS after ascending a full flight of steps. In the case of the PAX present do big step box jumps.
– Burpees x 5
– Lunges x 10
– Imperial Walkers x 15
– Merkins x 20
– Plank Jacks x 25
– Squats x 30
YHC issued a challenge to jump with a quiet landing. PAX impressed YHC with ninja like movements up the big steps.
1 Lap Mosey around Mt. Midoriyama and the Aggro Crag, end at the base of Mt. Midoriyama
YHC instructed the PAX to gather at the base of Mt. Midoriyama and abruptly face the river. MUMBLE came in droves as YHC proceeded to unwrap the great mystery of the gloom.
The Banzai Bear Crawl
This is a true celebration of the gloom as the Pax perform a Backwards Uphill Bear Crawl. Named for the gnarly contortion that each Pax ends up in as they attempt to summit a long and steep incline while executing the standard bear crawl in reverse. Also characterized by the gnashing of teeth cries that are expelled from the men as they struggle to overcome what YHC has so joyfully subjected them to.
After the Pax made it all the way to the peak of Mt. Midoriyama they basked in the glory of the Hill City Skyline. It is a well earned site to behold.
1 Lap Mosey around Mt. Midoriyama and the Aggro Crag, head back to the shovel flag.
Aborama
Countorama
Nameorama
BOM
Keeping Burner’s friend and Prosciutto’s niece in our thoughts and prayers.
Proud to see this group of men work hard and continue to get better. We are continually pushing the rock up the hill and while it might not get any easier the view sure does improve.
Angus Out
The ROT
Conditions: Clear Skies and Slightly chilly
Disclaimer
Gave the dislaimer on the run and welcomed to Alter Boy in town on business. Glad you could make it to Hill City.
Mosey to the Blue Rhino
The River Of Tears
This is an ode to the pax from North Augusta, SC where YHC first experienced The ROT. This is a bit of a modification but still sucks nonetheless. Begin workout at the first bench and proceed to repeat exercises at every bench along the river.
Exercises are as follows:
– Burpees x 10
– Step ups x 10 (one leg)
– Squats x 15
– Step ups x 10 (other leg)
– 20 Merkins
Repeat at every bench along the river front until time expires. If you make it to the end (about 15 benches) with time to spare, sprint back to the beginning and begin again. Each full lap = 1 token.
Pax report tokens earned at COT.
Mosey back to the Shovel Flag for quick aborama.
– American Hammer x 20
– Flutter Kicks x 20
– Box Cutters x 20
COT
BOM
The Great Bambinooooo
Conditions
60 Degrees and no rain
Welcome and Disclaimer
YHC welcomed an FNG and ran through the full disclaimer
The Thang
Six faithful pax mosey to the River in the dark
Stretch-o-rama / COP
Each stretch held for a 20 count to get the muscles loose, YHC mumbles something about yoga.
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
After much peace and tranquility observed by the river watching the sunrise, there was a whole lotta mumble of fear about the impending doom this must mean.
COP all excercises done IC
Focus on Legs
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
Focus on Arms (keep those arms up!)
– Merkins (4 count) x 20
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
There was much mumble chatter after that shoulder busting warm up. Keep those arms up.
Mosey to the Top
We hit the swingset for a little Modified Wooleyworm. Grab a buddy.
1 Pax sets up for wooleyworm by placing feet in the swing and arms in plank position while holding the feet of the buddy who is in position for Big Boy Sit Ups, try to stay together. 20 Reps and swap. Rinse and Repeat One more time.
This had most pax mumbling.
Mosey to the Ball Fields
Pit Stop at the dug out for a quick wall sit. hold for 1 minute. Pax had some mumble going on trying to cut time short.
Proceed to the Diamond for something special.
The Great Bambino
After the Colossus of Clout the Sultan of Swat this exercise gives every pax the opportunity to feel like the great bambino by rounding the bases. This is a good opportunity for all pax to work hard to make the exercise as easy or difficult as they choose.
All pax congregate at homeplate in a single line and perform an exercise AMRAP while 1 pax at a time runs all the way around the diamond. Each runner returns to the end of the line and resumes the exercise. The pax are encouraged to run fast, because the faster they run the fewer reps they will have to perform. Or run slow and make it suck. Once each pax has run a lap they proceed to the next exercise. Exercises performed: Merkin AMRAP, LBC AMRAP, and Plankjacks AMRAP.
10 count from FNG. The pax were thankful this guy knew how to perform a solid 10 count.
Mosey to the Boat Ramp
Each pax grabs a rock and circles up near by. Gus instructed the pax about proper rock picking technique. After all rocks had been picked YHC instructed pax that they should be pick a rock they could part with because there will be a modified conveyor belt.
Rock BLOCK:
Each pax holds there coupon and performs the exercise as instructed then passes it to the right. Exercises performed should spell out the word B-L-O-C-K.
B – Bent over rows x 5
L – Lunges x 10
O – Overhead press x 15
C – Curles, Top Curl x 5 Bottom Curl x 5, Full Curl x 10
K – Kettle Bell Swing x 25
YHC handed over the reins to Gus to bring it home.
Indian Run
Indian Run to an undisclosed location. We proceeded until we reached near the entrance of the park when Gus called a Free Willy to the shovel flag. All pax proceeded to sprint and yell and spit and huff their way back to the shovel flag.
Countorama
Nameorama
Welcome to FNG Burner. Made it through with flying colors. We’re glad to have you and we look forward to seeing you back during the week.
BOM
Laces out son is doing much better, Gus has had some great progress in the job environment, Angus is thankful to have the pax, and Burner’s friend has been having some health issues.
Proud to see this group of men work hard and continue to get better. We are continually pushing the rock up the hill and while it might not get any easier the view sure does improve.
Angus Out