Everyday is Upper Body Day!

  • QIC: Popeye & Sgt. York
  • Pax: Popeye, Sgt. York, Padre, Apache, Italian Job, Tinker Toy, Bogey, Mailman, The Riddler, River Rat, Turbine, Catfish, Swamp Fox, Guage, Double D, Smoke Wagon
  • Posted In: The Fort
16 strong PAX this morning at ManU to see what Sgt York and YHC had in store.  There was a little preview on the Twitter machine and I (we) hope it didn’t disappoint.
The Thang:
WARM UP –
  • 20 SSH
  • Short pause b/c YHC forgot to add the disclaimer & check for FNGs…
  • 15 Wind Mills (not Propellers Tinker Toy)
  • 15 Imperial Walkers
  • 15 MNC
Mosey to the Fountain –
Circle of Merkins
  • 10 Merkins in Cadence.
  • 10 Irkins in Cadence
  • 10 Derkins OYO
  • 10 Ranger/SEAL Merkins OYO
  • 10 Dips OYO
Mosey to the movie theater
Find some space on “the bar”
  • 10 Pull Ups
  • Run a lap around the loop from the theater next to marble Slab and Mellow Mushroom
  • 10 Pull Ups – 10 Merkins
  • Run a Lap
  • 10 Pull Ups – 10 Merkins – 10 Squats
  • Run a Lap
  • 10 Pull Ups – Merkins – Squats – SSH
  • Run a Lap
  • 10 Pull Ups – Merkins – Squats – SSH – Monkey Humpers
  • Run a lap – Wait for the 6
Mosey Back to the Fountain Rinse and Repeat the Circle of Merkins.
Hand off to Sgt. York
Mosey to the Manchester Park
Pair up and find a bench –
  • Merkins OYO as many as you can do for 60 seconds
  • Dips OYO as many as you can do for 60 sec.
  • Dirkins OYO as many as you can do for 60 sec.
  • Irkins OYO as many as you can do for 60 sec.
Mosey back to the Movie theater
Burpee Railroad tracks ( A lot of mumble chatter for this pain station) The best way to describe this is a Burpee Broad jump, Indian Run.
  • Two rows of PAX in start in the plank.  Burpee, jump over the legs of the guy next to you, Burpee, Jump legs, Burpee, etc all the way to the end back in the plank. Repeat until all PAX have gone 3 rounds.
5 – 50ish yards sprints.
Mosey back to the COT for the last 3 minutes of abs, LBCs, Hello Dollies.  Done.
It was a pleasure and honor to lead you men today, and I’m sure I speak for Sgt. York as well.
Announcements:
  • Sept. 18 (Friday) The Fort’s 3rd Year Birthday Party @1730 at the Rush Pavilion (map) – The plans are coming together for this celebration.  A sound system is needed, so if you have one that could be used, contact Senator Tressel.  Check out the pre-blast for more info and to see what you can bring.
  • Sept. 19 – World’s Largest Coffeteria 2 – Support Crime Stoppers of York County at the Pancake breakfast fundraiser at Fatz Cafe 478 S. Herlong Ave. Rock Hill.  8am to 10am. After your workout come out and bring your M’s and 2.0s for b-fast. $7 ages 9 & Up $4 ages 4 to 8 3 & under FREE.  The money raised goes to support Crime Stoppers of York County.
  • Oct. 3 – Race for the Cure in Charlotte – 6am – F3 Nation Turkey Punchers sign up today. There will be a workout pre-race. YHC will Q – F3 Nation Turkey Punchers http://charlotte.info-komen.org/site/TR?team_id=337820&fr_id=5686&pg=team
  • Oct. 17 – @ 1600 – Worlds Fastest 5K – Fort Mill High School Track – Sign-up link now available for this CSAUP event for The Fort. Learn more from the pre-blast.  You won’t want to miss this!
  • TOMORROW – Catfish is on the Q for Petra Friday subing for Burgundy who will be with the PAX at the BRR.
Prayer Requests:
  • More men / FNG’s will come out to find out what F3 is all about and bring back those who may have slipped through the cracks along the way. 50 new FNG’s is the goal
  • PAX who are running the BRR this weekend.
  • The PAX on the mission trip in Colombia.
  • Law Enforcement Officers in York County, across SC and the US.
  • The woman who was robbed at the Family Trust ATM in Rock Hill. Safety for all PAX, their M’s & 2.0’s to keep your head on a swivel.
Thank you again for letting Sgt York and YHC lead you today.
TClap |
0

0 thoughts on “Everyday is Upper Body Day!”

Leave a Reply