WARMUP: Murph Monday- get after it
THE THANG: The Murph:
1-mile run
100 Pull-ups
200 Merkins
300 Squats
1-mile run
2 Modified and rucked 3 miles on the track.
MARY: No time
ANNOUNCEMENTS: Bethel, Read Your Newsletter
COT: Prayers for health and recovery.
WARMUP: SSH, HW, IW, MERKINS, Big Loop Ruck
THE THANG: Fly by brought @UQ50TPDLH through COT. He was undoubtedly on mile 15 as we mere mortals started our day.
Point to point (COT to the tree)
Pt 1. Manmakers on one side squats on the other. MOT between: Ruck on Yog, OH carry, Lunge Walk.
Pt 2. Merkins and Sealjacks. Same MOT and big loop.
Pt 3. Ruck to the stairs for farmers carry. Back to COT for 3 minutes of Mary (LBCs, Box Cutters, Elbow Planks, a little OYO Stretching.
MARY: mm hmm
ANNOUNCEMENTS: Forgot
COT: Yes. Prayers for family health and peace.
WARMUP:
THE THANG: running, starting at Blue Smokehouse down North Dobys, Left on Fairway, Left on Banks, Left on Wolfpack trail, Right on Fort Mill Parkway (4.8 miles) back to COT
MARY:
ANNOUNCEMENTS: 5:30 tonight Print Shop
COT: prayers and praise
WARMUP: you’re supposed to come warmed up to Sweep the Leg
THE THANG: run towards Gardenia stopping occasionally for:
5 burpees
10 merkins
15 squats
20 lbcs
Or some variation of that. We added them up on the way out and then mostly did just the 5, just the 10, etc. on the way back
Ran Gardenia twice
Ran Savona Terrace once on the way back.
We were slightly late getting back. 38 and Change Order were not because they are smart and knew when I was on Q to skip some stuff on the way back
Spectre did stop me to check and make sure I knew where I was when we hit Savona on the way back. Next time we’ll run faster I guess
ANNOUNCEMENTS: newsletter
COT: was held
WARMUP: SSH, arm circles, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey
THE THANG:
Thang 1: 7’s
Merkins at the bottom of the hill into parking lot – NUR to top – jump squats at the top – run back down
Mosey across Ardrey to FMPD lot
Thang 2: 4 corners
Corner 1: Carolina dry docks
Corner 2: squats
Corner 3: plank jacks
Corner 4: mountain climbers
Rep count = 20
MOT = run
Completed 5 rounds
Mosey back to flag for Mary
MARY: flutters, box cutters, big boy sit-ups , big boy sit-ups , big boy sit-ups … and more big boy sit-ups 🙂
ANNOUNCEMENTS:
Regular Service opportunities in the fort:
#C0BAPRMGF8V – lawn service for fort mill care center. Contact @U050B5M1DGR or check 2F
Bethel men’s shelter: 1st Thursday of month. BOLO for signups or contact @U083QU67RF0
COT: yes
WARMUP: Q was late so FloatBridge ran warmup
THE THANG: Lightpoles
10 swings
10 curls
10 triceps
10 squats
Out and back
Airborne hip flexors
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Off at 0500
THE THANG: 3.25 miles with push ups, squats, calf raises and other fun along the way
MARY: nope
ANNOUNCEMENTS: yep
COT: 5th core principle
Another super humid morning but it was great seeing 11 other guys show up to get the day started right. Quick disclaimer then mosey around park stopping at each swing for 2 exercises. 10 counts of imperial Walker's, cherry pickers, tempo merkins, low slow squats, wide arm merkins, etc. Mosey down trail behind park to the grass hill for accumulating BLIMPS. 5 burpees, then either run up big hill or smaller side hill and return. 5 burpees, 10 lunges, nur up hill. 5 burpees, 10 lunges, 15 imp squat Walker's, bear crawl up hill (not my idea but someone really wanted to bear crawl). Same 5, 10, 15, then 20 merkins, run up hill. Same 5, 10, 15, 20, then 25 plank jacks and nur up hill. Last round 5, 10, 15, 20, 25, and 30 SSHs then mosey back to amphitheater. Partner up. P1 does flying squirrel while P2 holds plank. P2 drops to 6 inch plank hold and P1 jumps over. Repeat for total of 8 flying squirrels then flap jack. Yog around amphitheater then rinse and repeat. Yog back to COT for a few ab exercises then times up. Appreciate the opportunity @U08QLQH6J68
WARMUP: SSH, down dog, honeymooner, cherry pickers, side lunges and some 5 second Merkins.
THE THANG: 20,15,10,5 cinder block reps with a run after each set. Two movements to super set each other.
Bench Press, Dips
Cleans, Bent over Rows
Squats, Over head press
Started each new set of movements together and took a 10 count before starting.
Ended with a burnout set of cinder block Thrusters. Did as many as you could.
Moseyed back to the flag for ab work until the clock hit 6.
Today was about push through the hard stuff and pushing through the complacency of a workout, work, marriage, faith every aspect of life. But remembering to stop and take a breath to reset your mind before doing the hard things.
MARY:
ANNOUNCEMENTS: Print shop cookout on 7/21 for defend the father less. Read your newsletter.
COT: prayers for travel, family, work for The Pirate and his wife. And for Stagecoach becoming a dad.
WARMUP:
THE THANG:
Through Colosseum, behind Walmart, down Hubert Graham, right on Waterloo and back down 160 to COT
MARY:
ANNOUNCEMENTS:
COT: