6 Strong met at Oak Ridge Middle to put themselves through another 60 minutes of hard work at The Deep.    Here is what they did:

The Thang:

Senator Tressel on Q:

Dynamic Warm up with knee pulls, leg pulls, shoulder circles/pulls, toy soldiers, inch worms, and back stretches.  We worked our way to the white VW, and then everyone picked up two bricks.  Mosey to the field for COP

All in double count cadence and all with bricks:

SSH x 25, windmill x 15, Morrocan night club x 20, squat x 20, man-maker merkins x 10, V-ups x 20, diamond merkin x 10, crunch press x 20, IW x 20, big-boy sit ups x 20 (single count),  superman/peppermill x 5 rep (rinse/repeat)

Hold onto your bricks and mosey to the steep hill with gnarly grass for Jacob’s ladder:  1-7 with bombjacks at the top.

Mosey back to the field and hand off to Cornhole:

Monopoly time!
Partner up
Partner 1 runs to middle rolls dice
Partner 2 planks until Partner 1’s return. Move forward number of stations as rolled on dice. Perform exercise.  Switch and repeat
If roll same number back to back go to jail

Stations
1-(GO)-20 SSH
2-20 CDD
3-20 Hello Dollies
4-Karoke to fence and back
5-20 Mtn Climbers – karaoke
6-60 Calf raises – 20 each position
7-(Jail) 10 Burpees – (Just Visiting)-10 Windmills
8-10 Wide Arm Merkins
9-20 LBC’s
10-Bear Crawl to Fence & back
11-20 Peter Parkers
12-20 Mac Tar Jai
13-(Free Parking)-10 Bomb Jacks
14-10 Diamond Merkins
15-20 Russian Twists
16-Side Shuffle to fence and back
17-20 Ski Abs
18-20 Sumo Squats
19-(Go To Jail)
20-20 Merkins
21-20 Freedy Mercury’s
22-Lunge Walk to Fence & back
23-20 Parker Peters
24-20-Plank Punches

This is my first visit to The Deep,  and Cornhole and I were VQ’s today.  It’s fun to Q with Cornhole because he always brings something original to the workout  (remember the Slow Burn tracks?) .  Last week, I planned a similar workout with bricks at The Fort, and it didn’t go as planned because I was short on bricks.  Normally I don’t do the same workout two weeks in a row, but I wanted to make up for last week’s misstep,  and have better execution this time around.   I had plenty of bricks today and we put them to good use.  The extra 4 lbs in each hand added some fun to side straddle hops and Morrocan night clubs, and after 30 minutes, the bricks start to feel a lot heavier.

The Monopoly game is a crowd pleaser because it combines strength, cardio, and a game of chance. Royale and I went to jail today (10 burpees), and drew 20 mak tar jai’s three times (not fun).  Witch Hunt and Tater won the game and willingly did extra credit while the rest of us finished up – well done, gentlemen.  I kept thinking I’ve met Baby Conan before – Rock Hill Convergence last year?

Royale honored an American serviceman, Roger Adams, from NC who was killed in Iraq.   He researched this hero and told us the story of his dedicated service to the USA.  Thank you!

T-claps to Royale for leading the charge on the Lake Wylie expansion. I love the enthusiam and engergy around this AO and look forward to the coming weeks and months as more Pax discover it and make it flourish.  It was a priviliege to Q today with Cornhole and a small, but hard working group.  Thanks for the opportunity to lead, Royale, and I can’t wait to come back!

Announcements/Prayers

Memorial Day 10K leaviing from Memorial Park in TC to Memorial Park in Ft. Mill.  Wear your blue

F3 Dads in June moves to WEP with middle school kids and younger combined.  Big fun

Hog and Coyote – June 18.  Check website for details.

Prayers for a father-n-law recovering from a fall.  Prayers for our brother Olive.  Prayers for just-graduated seniors heading to the beach this  week.