WARMUP: not much
THE THANG: ran Dudley down to Thomas Knapp anytime you cut across Felts, you ran full out, the rest of the time around 75%
MARY: naw, but we did a little yoga
ANNOUNCEMENTS: newsletter
COT: was held
WARMUP: Ran a mile to get to Cindy
THE THANG: DORA with Cindy’s
MARY: Ran a mile back
ANNOUNCEMENTS: sign up for the golf outing
COT:
WARMUP: SSH, Imperial Walkers, Windmill
THE THANG:
It’s been said that a real man can do 100 burpees in 10 minutes so we put it to the test.
Thang 1
100 Burbees in 10 minutes .
A timer was set for 1 minute intervals with no rest in between. The goal was to do 10 burpees each minute. Rest period is if you finish 10 burpees in less than a minute. (Pro tip: if you a get 11 per minute you basically have a minute rest at the end).
We moseyed around to the basket ball courts.
Thang 2
We lined up at the base line for 100 LBCs. Then we ran to the far base line of the next court for the next exercise of 100 Squats. Run back to the 1st base line and plank up for the six. Next round: 100 flutter kicks (R + L =1), run to the far base line for 100 lunges (50 each leg). Run back to the 1st base line.
Thang 3
Starting at the base line, bear crawl forward 4 steps, then do 1 merkin, 1 plank jack, and 1 shoulder tap (R +L = 1). Repeat, adding 1 rep to each exercise each time—bear crawl forward 4 steps, then do 2 merkins, 2 plank jacks, and 2 shoulder taps. Continue until you reach 10 reps of each exercise or reach the opposite base line, whichever comes last.
We moseyed back to the flag
MARY:
We had about 1 minute left for American Hammers until time was up.
Announcements: Golf Tournament, 10/28. @Happy Hour has room for one more on their team. Also room for single and doubles. Also a need for raffles and prizes.
Bottles and Bourbon
Christmas party
Read the newsletter
Tap into some of the new neighborhoods and invite someone out; let’s keep growing.
Prayers/Praises: @Band Camp sister-in-law 911 dispatcher deployed to Buckham county. Continued prayers for those still dealing with the aftermath of the hurricane.
Thanks for the opportunity to lead.
WARMUP: ~ 1 mile mosey. Making a right on to White St and right on Clebourne, making another right on Monroe White St. stopping at parking lots along the way to do merkins and squats or burpees in sets of 5.
THE THANG:
Starting at FM Church of God, split into two even groups. One group headed back towards 160 turning around at First Baptist and the other up the hill, turning around in the parking lot, Shuffle Run (Indian Run) style.
Once getting back to COG, 5 merkins and 5 squats, then swap directions.
After about 1.75 miles head back to COT the same way we came.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey to Braden Pool 20 SSH
THE THANG:
Simple winkie to prep for running season.
Braden Loop w/ 3 Pain Stations: (5 Lieutenant Dan’s @ each)
1. Braden Pool
2. 160 & Braden Pkwy
3. 160 & Emory Ln.
4 loops & 4.1miles for most PAX today.
5 loops for <@U5DLC6D7X> as he was the king today!
MARY: None
ANNOUNCEMENTS: Golf Outing, Prayers for Soup to Nuts 2.0 with Pneumonia
COT:
WARMUP: SSH, MNC w/ calf-raise, Ch.Pickers, Imp. Walkers
THE THANG:
– 400m Carioca & Nur
– 10 Lt. Dan
– Cocaine-Bear-Crawls end zone-50
– @ 50: 25 LBC, 25 BBSU, 25 heel-tap( 4ct), 25 Hello-Wheezie
– 50-EZ: Burpee-Broad-Jumps (3&3)
– 10 Lt. Dan
– Stadium runs until time
MARY: me no “Mary”… me SUPLEX
ANNOUNCEMENTS: CRI- volunteer extra credit for my Env. Sci students, posted in # diasterops, some other Castaway-Style ramblings, no Wilson-Volleyball in sight
COT: held while finishing stadium runs… just @SkyQ and YHC
The Fort is where it all started…need I say more. For many of the Pax of the Fort, this was their first post and it set the tone their journey since that time. While the Fort has multiplied many times over since it inception in 2012, this AO stands as the cornerstone for the culture, fellowship and brotherhood for our region.
YHC was excited to be asked to Q and while I had to navigate some calendar issues, it was an opportunity not to be missed.
In preparation for the Q, it was an easy decision to reach out to my Shieldlock brother, DD, to co-Q with me. He and I had been traveling this week and a beat down with some fellowship was just what the doctor ordered to remedy that jet lag.
WARMUP:
Sprint to Sweet Baby Jesus church located in downtown Fort Mill
SSH x 20
5 burpees
IW x 15
4 burpees
Windmills x 10
3 burpees
Squats x 15
2 burpees
Merkins x 10
1 burpees
THE THANG:
Step work at the church x 3
Mix in between
CDD x 10
Lunges x 10
Monkey humpers x 10
Partner Dora around the church
100 Merkins
200 Squats
300 LBCs
Hand off to DD
Run to gas station
10 burpees
Run to scarecrow hill
Bear crawl up the hill
10 burpees
Run to Massey
Run up Massey
10 burpees
Run to Close Bldg hill
Bear crawl up hill
10 burpees
Run to WEP
Run up WEP hill
10 burpees
Run to COT
ANNOUNCEMENTS:
Read the newsletter
COT:
DD discussed the “mountains” in our life and the perseverance to overcome them.
YHC discussed seeing your M as a child of God and them as a blessing
Lots of items shared during COT including prayers and praises.
WARMUP: Espresso Martini
THE THANG: running roads, running trails, fellowship walk, ruckers. That’s what we do @6@6. EVERY. WEEK.
MARY: meeting with the Bobs
ANNOUNCEMENTS: Eat you Wheaties
COT: :the_horns:
The Yard 10-19-24 (Cleaning The Yard)
FNG’s (?)
Disclaimer
Warmup:
Parking Lot Mosey
1. 20 SSH IC
2. 10 Windmill IC
3. 10 Imperial Walkers IC
4. 10 Hillbilly Walkers IC
5. Plank stretches, Honeymooner &
Downward Dog (Heel to ground)
The Thang
Mosey to The Yard
1. 1 Lap – 25 Merkins
2. 1 Lap – 25 Flutters (SC)
3. 1 Lap – 25 LBC’s
4. 1 Lap – 25 Plank Jack (SC)
5. 1 Lap – 40 Squats
Rinse & Repeat
Benches
1. 20 Dips
2. 20 Derkims
3. 20 Calf Raises
4. 20 Dips
2 Laps around yard
COT (Mary call-outs)
Headcount, Name-O-Rama
Announcements
Prayers & Praises
End with prayer
WARMUP:
Some SSHs, Windmills, Imperial Walkers, Hillbilly Walkers, Moroccan nightclubs and then we wandered over to the base of the hill by the stadium.
THE THANG:
Escalating cumulative ladder with a trip to the top of the hill suitcase carrying and back overhead carry between each set:
1 Arm Swing (10 each arm)
Flutter + Press
Clean + Press (10 each arm)
Man Makers
Curl
Example of action:
Swings + Lap
Flutters, Swings + Lap
Cleans, Flutters, Swings + Lap
Etc