WARMUP: SSH, Windmill, IW, stretches
THE THANG:
Corner 1 – 25 Merkins
Corner 2 – 25 Squats
Corner 3 – 25 LBC’s
Corner 4 – 25 Monkey Humpers
MARY: Yes, each called out
ANNOUNCEMENTS: RYN
COT: Always
Twas the day after the 4th and all through the Yard not a creature was stirring except 7 pax who wanted to work out hard.
Drop Thrill was on Q and had a devious plan. There was too much shoulder work for Ruby to stand.
On Grogu on Ruby on Float Bridge on Harry, on Dojo on Rumbling Bald things are getting quite scary!
The Pax were quite quick and just in time, finished the twelfth day and complained about burpees and boy did they whine.
Thrill being a wise old elf, finally let the pax breathe in spite of himself.
As he rode out of sight, the Pax swore they could hear him shout : Happy Thrillmas in July and to all, a good night!
1-run
2- Wide Arm Merkins
3-Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees
WARMUP: Gathered at the top of the heart of Kingsley with 8 HIMs ready to start their Thursday. Started out with SSH, windmills, cherry pickers, low slow squats, merkins, down dogs and some honeymooners.
THE THANG: Instructions were 3 exercises per stop. First stop was fire pit. 20 merkins, 20 squats, 20 shoulder taps. Next stop was by the waterfall for the same count and exercises. Next stop was the round about for the same 3 exercises and counts.
Next stop was half way towards the trails for: 30 lunges, 30 hammers, 50 calf raises. To the top of the hill at the light for the same 3 exercises and counts. Back down the hill where we stopped for a min for the six, then ran to the round about.
At the round about, we did 25 CDD, 25 plank jacks, 25 seal jacks. Ran towards sunbelt rental down the road, stopped half way for the 6. Then ran all the way down to the corner for another round of the 25s. Ran half way up the hill, then ran back to pick up the 6, then did another round of 25s.
Last was 50s up the hill to COT. 50s were: 50 step count of 80-90% sprint, 50 steps at 5k’ish speed, 50 steps walking which landed us at COT.
MARY: Full round of cadence counting for each pax.
ANNOUNCEMENTS: yes
COT: Davinchi’s father in law, Wyatt and his recovery, travel for the holidays, patience for those of us with kids at home
We did the Ring of Fire and it burned.
Stairway to Heaven we bear :bear: crawled.
It was epic.
Bounty/Birdcage
Per the hype graphic/msg, felt like we needed to workout on the field instead of pavement. Was excited about the rain last night and the additional nastiness it would bring to the workout. Arrived to the site only to be disappointed as I stepped onto the field, mildly soggy, no puddles. Oh well, the 95% humidity made up for the lack of water obstacles! Mapped out a rectangle – approx. 15yards wide and 30 yards long. Strategically placed 6 pain stations along the perimeter of the rectangle. Each pain station had instructions for the exercise to be completed before traveling to the next pain station. Also gave the PAX a MOT so they knew how to proceed to the next pain station. Asked the PAX to compete with one another, race, push themselves.
WARMUP: From COT had the PAX carry the bags onto the field and to the starting point of our rectangular track. Started with SSHx20IC at station #1 and then explained the exercise and MOT. Once all PAX confirmed they understood we moseyed to the next pain station, asked the PAX to perform 5 burpees OYO and then explained the exercise and MOT. Followed this process and decreased the burpee count to 1 as we reached the final pain station. Moseyed to the starting point and ready to go.
THE THANG: Complete as many laps as possible. FishStix was king of the 40lb bag carriers and I believe either DeepDish or Maximus was king of the 60lb bag carriers.
Pain Station #1: 10 – Man Makers
MOT – Backward OH Toss
Pain Station #2: 20 – Bear Hug Squats
MOT – Bear Crawl w/ Pull Through
Pain Station #3: 15 – DeadLifttoCleantoPress
MOT – Alt Side Toss
Pain Station #4: 20 – Sand Bag Swings
MOT – Rifle Carry
Pain Station #5: 20 – Wide Sumo Squats w/ Front Lateral Raise
MOT – Front Press Toss
Pain Station #6: 20 – Derkins ( Feet on the SB )
MOT – Rack SB on shoulders and shuffle
MARY: NONE
ANNOUNCEMENTS: Bethel Men’s Shelter, 4th of July Convergence, read your newsletter
COT: STK!
With no announcement as to the Q for the day as of the afternoon of the night before, which is unusual for <@U02679GQ1AT>, but becoming very usual for The Fort overall, I mentioned casually that I would just take it. So, Barkley dared me to. No, I don’t know exactly why, but here we are. It made me think of this as a Reverse Flick. In what may be the most famous scene from the movie A Christmas Story, Schwartz dares Flick to stick his tongue to the frozen flagpole on the playground. He throws all convention out the door and skips the Triple Dare and does right for the Triple Dog Dare. Which, as we all know, must be completed for fear of ever tarnishing a man’s reputation. In the case of the Colosseum, well, the roles were reversed and the metaphorical Flick (Barkley) dared Schwartz. Look, no one reads these except <@UGU3XR5RP> anyway, and it’s a weird place up in my head… so I’m just documenting all this for evidence when my wife finally has me committed. She’ll need a preponderance of evidence that I am, in fact, not quite right. This will help.
I decided to “play all the hits” of the Colosseum for our workout, explained in slightly more detail below. But again, as we all know that these are written primarily for the stats, I won’t bother with large amounts of detail.
WARMUP:
I’m sure I did some really slow windmills and stuff
THE THANG:
– Light poles to the end (before the right turn to go up the hill)
– Stop at each pole for 5 merkins
– Head up the hill
– Stop at intersections for 15 (double count) flutters
– Down hill
– Stop at intersections again for 15 LBCs
– Run to back to the wall
– Far side of lot – bear crawl to the wall, over the wall 5 burpees, over the wall, crawl bear back
– Bottom of the hill, grab a rock
– Overhead presses and curls
– Up the hill
– Stopping at light posts for 10 jump squats
– Down hill
– Stopping at light posts for 5 lunges each leg
– Grab a rock
– Chest presses, and something else I can’t remember
MARY:
No chicks.
ANNOUNCEMENTS:
Read your newsletter.
COT:
The 5th Core Principle.
WARMUP: Nope
THE THANG:
Run to the close end of the loop at SMS. 25 Merkins I/C
Run to the other end of the loop, 25 Squats I/C
Run to the other end, 25 Heels to Heaven
Run to the other end, 25 Freddy Mercury’s
Line up on the wall. While all PAX hold themselves in the up position on the wall, one PAX performs 3 Mike Tysons.
Cycle through until all PAX perform 1 round.
Next cycle, 2 PAX perform 3 Mike Tysons.
Mosey to the close end of the stretch behind the school
Run to the other end, 5 Burpees
NUR back, 1 Burpee
Run back, 25 Shoulder Taps I/C
Mosey to the loop on the back of the school.
Partner 1: Run the big loop
Partner 2: Elbow Plank
Perform 2 rounds.
Run (or mosey) to the playground
Partner 1: 15 Pull-Ups
Partner 2: Mountain Climbers
Perform 2 Rounds
The rest of the Weinke shall remain unknown.
MARY: Yes
ANNOUNCEMENTS: You know what they are.
COT: Yes
Swole Chicken with a Side of Mary
WARMUP: Ruck to lot behind Starbucks
– SSH
– CASBAH #2’s
– CHERRY PICKERS
THE THANG:
– Ruck to the stairs up and down to the hotel for Irkins.
– Ruck back to the amphitheater. More Irkins.
– Ruck to the roundabout. More Irkins.
– Ruck up to “21” and about face.
– Ruck to the roundabout. More Irkins.
– Ruck back to the amphitheater. More Irkins.
– One more time up and down the stairs
– Back to COT for some Mary
MARY: Round Robin U-Call-It
– LBCs
– Flutter press
– Box cutter
– Big boys
– Dolly Partons
– Heel taps
Mary left and some called out arm work
– Curls
– OH Press
– Lat extension
– Dead lift
ANNOUNCEMENTS: Bethel Men’s Shelter tonight (5:30 Curtis St -Rock Hill), Independence Day convergence, Sweaty Barry (he got new shoes BTW)
COT: prayers for the job hunt, for school transition, court hearings, family, growth, freedom and healing.
4 minnows (NASA, Peach Stand, Vuvuzela, Grout)
2 ruckers (Skipper, Warning Track)
WARMUP: it was already warm when we got there
Mosey to the 4 corners by the church for….
THE THANG:
Mosey on over to the corner of Academy and Withers, via Main to Confederate. Academy and Withers is the start point of The Cross workout:
– Up the hill on Withers to the parking lot at the top of the hill. 10 Merkins and 15 2ct mountain climbers
– Back down to start point, then 1 burpee
– Down Academy towards Fort Mill Church of God. Stop at the student ministry building. 10 Merkins, 15 LSS
– Back to start point, 1 burpee
– Up Withers to corner at Confederate, 10 merkins and 15 LBC
– Back to start point, 1 burpee
– Down Academy to corner near Main, 10 merkins and 15 2ct fullter
– Back to start point, 1 burpee
– Rinse and repeat, adding 1 burpee each round
– Everyone got through 3 complete rounds, some hard chargers started on a 4th
– Back to COT
Total count:
3 miles even, at least 24 burpees (some did extra, starting round 4), and minimum of 120 merkins, 45 MC, 45 LSS, 45 LBC, 45 2-ct flutters.
MARY: about 2 min worth
ANNOUNCEMENTS: Convergence tomorrow! Bethel Men’s Shelter meal service tonight. Read the newsletter and get involved.
COT:
A lot of P&P lifted up. Enjoy the freedoms provided to you by this great nation, and safely celebrate it’s freedom and birth tomorrow.
Blessings and SYITG
NASA
Warmup:
SSH, Imperial Walkers, Windmills, Moroccan Night Clubs, and Strawberry Pickers then Mosey around the perimeter
The Thang:
1. Ballroom Blitz (AMRAP)
Set up 4 corners:
Corner 1 – 10 Merkins
Corner 2 – 20 Squats
Corner 3 – 30 LBCs
Corner 4 – 40 Step-back Lunges (20 each leg)
Run between corners; rinse and repeat for 2 Rounds.
2. Partner “Dance-Off” (10 mins)
Partner up for Dora-style work:
100 Carolina Dry Docks
200 Big Boy Sit-ups
300 Flutter Kicks (4-count)
MARY: American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises