45 PAX posted for the Labor Day Convergence at #THUNDER. Clown Cars were everywhere, even had some of our boys from #SAWMILL make the trip. Glad to have them. This was a special type of convergence because we had a little something for everyone. TEDDY ran the Kettle Bell workout, NAILS lead a run group, Strictly Running was conducting the Labor Day 5 miler right next to #THUNDER, BIG TIME lead a ruck, and YHC lead a MICHELLE boot camp workout (see below).
We posted to support one of our own who is in need of family prayers. The exercises were in honor of this true HIM! The THANG!
BOOT CAMP (CESSPOOL):
Run to the middle of the field inside the track where the #BATTLE flag was posted.
M – Merkins (15 IC)
I – Imperial Walkers (15 IC)
C – Cherry Pickers (15 IC) this was changed to Crunches for all subsequent rotations.
H – High Knees (15 IC) YHC botched the cadence call terribly.
E – Elbow Planks (30 sec)
L – Lunges (15 Each leg OYO)
L – Little Baby Arm Circles (15 IC backwards and forwards)
E – Electric Burpees (15 OYO)
4 traffice cones were arranged in a square that measured about 50 yds. All PAX lined up on one end and sprints commenced. 1st one was 50%, 2nd one was 75%, 3rd and 4th, AYG.
Partner up. P1 Runs to the other set of cones and back while P2 does max Merkins. Flip flop. Mosey to the courtyard. P1 runs to the fence on Duncan St. side. P2 does max step ups.
Mosey to the parking lot entrance on King St and circle up. Runners are passing by that are doing the 5 miler while we encourage them, we perform another round of MICHELLE except 10 reps IC.
Mosey to Emily Douglas amphitheater.
All exercises are OYO.
20 Box Jumps, Run to the corner of Blossom and King, 20 LBC’s, Run to the corner of Blossom and Queen, 20 Merkins, Run to the playground, 10 Pull ups and run back tot he amphitheater. Plank until the 6 arrives.
Another Round of MICHELLE except 5 reps IC.
Back to the steps of the amphitheater. 10 Box Jumps, Run to the corner of Blossom and King, 10 LBC’s, Run to the corner of Blossom and Queen, 10 Merkins, Run to the playground, 5 Pull ups and run back tot he amphitheater. Plank until the 6 arrives.
Another Round of MICHELLE except 5 reps IC.
Mosey back to the parking lot entrance of #THUNDER. Another Round of MICHELLE except 10 reps IC.
Mosey to the courtyard and repeat the Partner exercises. P1 runs to the fence on Duncan St. while P2 does max step ups. Flip Flop.
Mosey to the cones and repeat the sprint work as well as the Partner work.
Finally, circle back up for the final round of MICHELLE. Not enough time to do 15 IC like the beginning so we modified and got 5 IC. AYG back to the parking lot which wasn’t much in the tank.
KETTLE BELL (TEDDY):
Warmup – all in cadence:
– 25 sidestraddle hops
– 25 imperial walkers
– 20 little baby arm circles (10 forward, 10 back), 10 overhead claps, 10 shoulder press
– 25 windmills
– 25 squats
First Evolution (Arms):
– 20 curls
– 20 waiter press (10 each arm)
– 20 Napalms
Second Evolution (Chest):
– 20 Kettlebell Merkins (left hand on bell)
– 20 chest press (cadence)
– 20 Kettlebell Merkins (right hand on bell)
– 20 Deck Squats
Third Evolution ( Legs )
– 20 Squats
– 20 single-leg deadlifts ( 10 each leg)
– 20 Sumo Squats
– 60 calf raises ( 20 regular, 20 toes out, 20 toes in)
Fourth Evolution ( Back )
– 20 upright rows
– 40 bent over rows ( 20 each arm)
– 20 Kettlebell swings
– 20 kettlebell windmills – 10 each arm
Fifth Evolution (Abs)
– 20 LBCs with bell
– 20 Russian Twists with bell
– 20 LBCs with bell
– 20 flutterkicks with bell (presses)
– 20 LBCs with bell
Sixth Evolution
– 10 Turkish Get-Ups (5 each arm)
– 20 Kettlebell Swings
– 20 Hammer curls
– 25 Sidestraddle Hops
– Stretch
RUCK (BIG TIME):
https://www.strava.com/routes/15194435
Strictly Running 5 Miler:
Garnish (30:55), Lug Nut (34:09), Bundy (34:27 pushing a baby by the way), Huffy (36:02) held off Ms. Bundy by 6 seconds, Gump (38:42), Termite (52:50)
I’m sure there were more.
BOM: CESSPOOL
Almighty God, whose Son Jesus Christ in his earthly life shared our toil and hallowed our Labor: Be present with your people where they work make those who carry on the industries and commerce of his land responsive to your will; and give to us all a pride in what we do, and a just return for our labor; through Jesus Christ our Lord, who lives and reigns with you, in the unity of the Holy Spirit, one God, now and for ever. AMEN. (Book of Common Prayer, pg. 259)
Announcements:
- T-claps to all who posted.
- Be on the lookout for info on the F3 Columbia 6th Anniversary!