Tag: Mt. Hollywood (Page 1 of 13)

Stretches:
– [ ] Right over left, then left over right
– [ ] Pull your right ankle to rear, then pull left ankle to rear
– [ ] Right leg stretch to rear, left leg stretched to rear
– [ ] Windmills: right hand down to left foot, left hand to right foot
– [ ] Arms stretched strait out and rotate forward for 20 seconds, backwards for 20 seconds
– [ ] 20 Side Straddle Hops
– [ ] 20 Imperial walkers
– [ ] Get on your six, 20 American hammers
– [ ] 20 Freddie Mercury’s
– [ ] 20 flutter kicks counting right leg
– [ ] 20 shoulder taps counting right shoulder
Dora 1-2-3
Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached. Exercises are a top-to-bottom of body progression, i,e, 100 merkins per team (chest), 200 LBCs per team (core), 300 squats per team (legs). Modified Dora 1-2-3 is 50, 100, and 150 reps.

LBCs
The “Little Baby Crunch.” Aka a crunch/sit-up.

Wall step ups
Mosey to Ida Rankin and do 20 wall steps counting right foot, then do 20 merkins rinse and repeat four times

Bricks
Mosey to bricks at Farmers market, perform 20 Berkins, 20 dumbbells counting right arm, 20 shoulder presses, rinse and repeat

Mosey back to middle school

WE had seven this morning at Mount Hollywood. Seeing in no FNG’s, I gave a brief disclaimer and then we said the Pledge of Allegiance.

WARM UP:
Lap around the parking lot.
SSH x 20 IC
Low Slow Squat x 10 IC
Imperial Walker x 10 IC
Windmill x 10 IC
Plank Jacks x 10 IC
Stretches

Quick mosey over to Rankin Elementary.

The BEATDOWN;

Partner 1 does 10 reps of a called exersie while partner 2 does 20 of a called exercise, then switch. Repeat with 9 mike and 18 , then 8 and 16, down to 1 and 2.

Round 1:
Mike Tyson’s and Merkins

lap

Round 2:
Mountain Climberst and SSH

lap

Round 3
Merkins and American Hammers

lap

Round 4
Derkins and LBC’s

lap

After a minute wall sit, we ran toward Oakland Street.

One pax would call an exercise (10 rep count max), and then the pax would run halfway up Oakland Street and return. We did seven rounds and then headed back to COT.

ANNOUNCEMENTS:
Goonies Ruck is May 4 at 3 a.m.
Rice N Beans is May 14 at 5:45 p.m.
2nd F Lunch is May 15 at Ray’s Smokehouse
Extinction Run is May 18 at Primary Brewery
The Murph is May 27 at the Sandlot.

PRAYERS and PRAISES
Pray for one another.
Jane Fonda is appreciative of everyone’s help with his house.
Pax on IR or dealing with illnesses.

Had 6 Pax including myself.

Started with a warmup: Goofballs x 15; Toy Soldiers x 15

Started workout with B.L.I.M.P.S

Burpees x 5; Lunges x 10 each leg; Imperial Walkers x 15; Merkins x 20; Squats x 25; Run a lap around Mt. Holly Middle School parking lot.

Next, we moseyed to another parking lot.

Alternating Merkins & Squats and bear crawl to the other side of the lot. Rinse and Repeat

Merkins x 10

Narrow Squats x 20

Bear Crawl to the other side.

Werkins x 10

Regular Squats x 20

Bear Crawl to the other side

Diamond Merkins x 10

Sumo Squats x 20

Bear Crawl to the other side

Hand Release x 10

Squat Jumps x 20

Moseyed to the stairs at the auditorium and did 5 calf raises per step.  Next 5 merkin per step.

Moseyed back to the parking lot.

Shoulder Blaster: Baby arm circles; moroccan night club; chinooks; air presses; seal claps; overhead claps; cherry pickers.

COT

Good morning. We had seven PAX brave the 21 degree weather at Mount Hollywood this morning.

Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.

WARM UP:
We took two laps around the parking lot.

Next we stacked our WARM UP exercises:

• 20 SSH, then sprint a row in the parking lot.
• 20 SSH, 20 Squats, then sprint a row in the parking lot.
• 20 SSH, 20 Squats, 20 Mountain Climbers, then sprint a row in the parking lot
• 20 SSH, 20 Squats, 20 Mountain Climbers, and 20  merkins

Next we took a stroll toward East Glendale Avenue and did a Burpee / Merkin Ladder

• Each pax would run up the hill to the light pole and perform 1 burpee and and run back and repeat this until they did 5 burpees.
• Next the pax would do the same run, but perform 6 merkins and so forth until we go to 10 merkins.

From there we did Four Corners in Mount Holly.

• Corner #1: 10 Carolina Dry Docks
• Corner #2: 10 Carolina Dry Docks, 20 Lunges
• Corner #3: 10 Carolina Dry Docks, 20 Lunges, 30 Flutter Kicks
• Corner #4: 10 Carolina Dry Docks, 20 Lunges, 30 Flutter Kicks, and 40 Seal Jacks.

In all, we got close to 3 miles in on a cold morning.

ANNOUNCEMENTS:
Pushing the Rock Challenge begins on February 1. Keep an eye out on slack for details.
F3 Winter Nationals at Folsom on Saturday, February 10. All other AO’s closed.
F3 Rock Hill is hosting the Rooster on Saturday, March 3.

PRAYERS:
Pillager’s mother in law is having a scan today for kidney issues.
Bubba Sparxxx had surgery Friday.
Remember the PAX on our IR and on the Prayer Channel.

Aye,
Radar

One PAX showed up for the Workout.

Mosey to School Crossing sign.

5x Burpees at each utility pole until we cross the other school crossing, turn around and head back.

10x Big Boys at each utility pole, turn around and go back.

20x Squats at each utility pole.

Mosey to the Truist Bank Parking Lot, for some Escalators.

Round 1: 10x Smurf Jacks

Round 2: 10x Smurf Jacks; 20x HR Merkins;

Round 3: 10x Smurf Jacks; 20x HR Merkins; 30x American Hammers

Round 4: 10x Smurf Jacks; 20x HR Merkins; 30x American Hammers; 40x Bobby Hurleys

Mosey back to the Middle School Parking Lot.

Shoulder Blasters: Perform exercise until Q changes.

Exercises: Baby Arm Circles; Reverse Baby Arm Circles; Moroccan Night Clubs; Chinooks; Air Press; Seal Claps; Overhead Claps; Cherry Pickers.

COT

Warmup: Goof Balls x 15; Toy Soldiers x 15

Mosey to First Presbyterian Church Parking Lot.

Q-Sprints: The Q calls out an exercise and the PAX do the exercises AMRAP until the Q says to “GO”.  The PAX then sprint to the other side of the parking lot.  Then they mosey back to the start.  Rinse and Repeat.

Exercises: Big Boys; CDDs; Crunchy Frogs; Mike Tysons; Flutter Kicks; Groiners; LBCs

Mosey to another parking lot for some 11’s.  The exercises are Tiger Squats & Merkins.

Mosey back to the Middle School lot.  Burpee Dans – 4 lunge walks to 1 Burpee, Rinse and Repeat until we cross the parking lot.

COT

We had seven this morning at Mount Hollywood. It was great seeing Red Ribbon back out in the gloom. Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.

WARM UP:
Stretches
Run the parking lot aisle 10 little baby arm circles
Run the parking lot aisle 10 toy soldiers
Run the parking lot aisle 10 high knees (count one side)

The BEATDOWN (Stack exercises to the word Halloween, after each exercise the PAX would take a lap around the school parking lot.)
10 Hand Release Merkins
31 American Hammers (count one side)
10 Lunges (count one side
31 LBC’s
10 Overhead claps (IC)
31 World War I sit ups
10 Merkins
31 Freddy Mercury (count one side)
10 Nolan Ryan (count one side)

Prayers and Praises:
Good to see Red Ribbon back out.
Freon’s M (uncle and wife) were struck on their golf cart by a vehicle. Injuries are minor.
Blueprint said his daughter was struggling after some grades, but seems to be doing a lot better and enjoyed Tech beating UNC Saturday.

Announcements:
November 4: 24-hour run at Old School. (Folsom AO will post at Old School Saturday)
November 6: New Gear AO soft launch through the end of the year at Life Church in Cramerton
November 10: Chad 1000 at W.A. Bess Elementary at 5:00 a.m.
November 11: Hero WOD at all Saturday AO’s.
November 18: F4 CSAUP at Poston Park
November 25: Ultimate Frisbee at Poston Park
December 2: Convergence
December 2: Christmas Party
December 9: Beer Ruck through McAdenville

We had four this morning at Mount Hollywood. Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.

We took a mosey in the parking lot of Mount Holly Middle School, and then headed to Rankin Elementary School for the warm up.

WARM UP:
50 SSH
40 High Knees (count one side)
30 Jump Squats
20 Bonnie Blairs
10 Burpees
10 Merkins
20 Mountain Climbers (count one side)
30 Carolina Dry Docks
40 Butt Kickers (count one side)
50 Freddy Mercury (count one side)

BEATDOWN:
From Rankin Elementary we headed to Oakland Street.

Three Rounds – after each round run up and down Oakland Street.

10 merkins
20 big boy sit ups
30 squats
40 lunges
50 SSH
60 LBC

After three rounds we headed back toward Mount Holly Middle School on Central Avenue. At each light we performed 10 (IC) of a mary excercise.

Aye,
Radar

Started with the disclaimer and the usual warm up exercises. Then we got right into the workout. The music wasn’t ideal so I had to adjust a couple of times.

Suicide Ladder

5 reps of each exercise. Sprint to the start and back for each exercise. Once this is complete, add 5 reps to each rung (set).

Exercises:

Big Boys

Calf Raises

Climbing Coupon Merkins (coupon)

Dips (coupon)

Heels to Heaven

Imperial Squat Walkers

Overhead Press (coupon)

Star Jacks

Upright Row (coupon)

Announcements

2nd F Lunch G2 Pita Wheel 9/20

Oct 21 Ruck event half marathon

Come support Rocky Branch trail run event

Prayers

Norwood

Turtle Man

Anchor Man’s father-in-law

Prayers for Amir, the little boy hit by a car Friday (Hot Corner)

Ivy in car wreck (Red Ribbon)

Warmup: Goof Balls x 15; Moroccan Night Clubs x 15

Started Workout with a Route 66 and having burpees as the exercise of choice.

Mosey to Wells Fargo parking lot an performed a Cooper Workout.

Starting with Plank Jacks x 10; Squats x 10; Merkins x 10; and run a lap around the building after each set.  Drop down a Rep after each set.

Started heading back, but had to make a quick stop for some Indian Bear Crawls.  Got in a single file line and got into the plank position.  While the group did Mountain Climbers, the person at the back of the line would bear crawl to the front.  Rinse and repeat until all PAX has had a turn at bear crawling.

War Hammer

1:4 ratio of Big Boys and American Hammers

COT