Hurricane Battlers

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Run to the covered area for warm up:

Side Straddle Hops
Imperial Walkers
Plank Punches
Peter Parkers
Mt Climbers
Moroccan nightclubs
Hillbillies
Slow wind mills

Main Thing:
SET 1
PARTNER A – 20 MERKINS
PARTNER B – PLANK
FLAPJACK to reach 80

SET 2
PARTNER A – 20 SQUATS
PARTNER B – AL GORE

FLAPJACK to reach 80

Run

SET 3
PARTNER A – 20 PETER POINTERS
PARTNER B – Elbow PLANK
FLAPJACK to reach 80

Set 4
PARTNER A – 10 Lunges (5 each leg)
PARTNER B – Deep squat
FLAPJACK to Reach 80

Run

SET 5
PARTNER A 20 – DRY DOCKS
PARTNER B – Downward Dog
FLAPJACK to Reach 80

Set 6
PARTNER A 10 – Run Stance Switch
PARTNER B – AL GORE
FLAPJACK to Reach 80

Run

SET 7
PARTNER A – 10 CRAB CAKES (4 count)
PARTNER B – UP DOG
FLAPJACK to Reach 40

Set 8
PARTNER A – 20 Calf Raises
PARTNER B – Hold crunch
FLAPJACK to Reach 80

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No mercy

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WARMUP: N/A – prerun if ya want to
THE THANG:

Pain stations from the flag down to Gold Hill and back to the light poles where we did some light pole work, starting at 2nd pole, one burpee building to 10. Then back to do the pain stations in reverse. We stayed together and did plank work waiting for 6 at each pain station.

Pain station #1 Bank (25 SSH IC)
#2 Culdesac by Dr. Luck (25 Plank Jacks IC)
#3 entrance to Gold Hill (25 Merkins IC)
#4 behind school (25 American Hammers IC)

On way back we did

#4, #3, #2 and #1 but dropped 5 reps off
Then we did #1 and #2 dropping off 5 again and then finally #1 for the last time before heading back to COT, 3+ miles plus a bunch of hill work and a lot of reps! Nice work by all :facepunch:

MARY: 6 count BURPEES IC
ANNOUNCEMENTS: 12 year, bethel
COT: yup

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Fort 12 Year Anniversary

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THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.

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Helene Tabata

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WARMUP: Windmills, IW and HW
THE THANG: 3 Rounds of Tabata, first was hammers, single leg deadlift, curls, gob squats, offset merkins x2, second rd flutter press, bent rows, tricep extensions, LBC weighted, snatches x 2, last round was both rounds 1x through.
MARY:
ANNOUNCEMENTS: Dredd, convergence, Christmas party, Happy Hour is working something special for the Fort
COT: prayers for MIL, kids, those dealing with storms and those going to help

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Thirty Twenty Ten

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Total of six pax for an awesome morning of wind and rain. I had to lash the flag to a light pole as anything else would have resulted in “flag down!”
Count was three for bootcamp and three for IPC make-up.
Bootcampers had 1980’s tunes going and did the below.
Brief warmup: SSH, windmills, stretches.
Thang: 30-20-10
Pax do 30 reps of two exercises, then do 20 reps, then do 10 reps. Run a loop (we used the bus loop). Then proceed to the next pair of exercises. One exercise of each pair used a cinder block. The exercise pairs were:
Curls (w/ cindy) – Crunches
–run loop–
KB Swings – Flutters (count only right leg)
–run loop–
Merkins – goblet squat
–run loop–
OH Press – Pickle pointers
–run loop–
Chest press – big boy sit ups
–run loop–
Side bends – leg raises
–run loop—
Curls (w/ cindy) – Crunches
Fini
COT
30-20-10 because (in my mind/experience) 30 is the limit to executing with good form. I tend to get sloppy after that. The get down and get up aspect between exercises adds something.

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Joyful Ruck !

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WARMUP:
THE THANG: 1 for a ruck to check on the boys of the coach’s box. 3.22 miles
MARY:
ANNOUNCEMENTS: read your news letter
COT: Stays in COT

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Massey Street Massacre

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It was a gloomy and rainy day without the presence of lighting. So we decided to follow core principle #3. Disclaimer was disclaimed at 0512. Pledge of Allegiance at 0513. And we were off.

COP
Briskly paced .5 mile lap up Main to Clebourne and back to Veteran’s Park
Karaoke and Side Shuffle across gravel lot and back
Windmills

WEINKE
DIY DORA
Start at the base of Massey St and mosey up to the Sisk Memorial Church Parking Lot
Upon arriving at the end of the lot each PAX was to do the following:

10 Merkins
20 Squats
30 LBCs

Out of the gate we all completed round one together, then I caught Spectre and Maximus’ shirt tails and they took the lead.

Mary

At this point Maximus took the lead while YHC grabbed my phone from the truck for documentation purposes. I believe there were box cutters, more box cutters, and American Hammers.

COT

NMM

YHC has been MIA from the gloom, and that’s not atypical these days. Personally, I’d like to be in the gloom more but my concentrica has taken priority. And that’s OK. Prioritizing and executing on those rings of your concentrica is F3 101. Finding a healthy balance that doesn’t sacrifice those closest to you is the route you should take. After all, your family is your first ministry.

Funhouse – thank you for the opportunity to Q today.

Punch List out.

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Runnin’ In The Rain ‘Til I Go Insane!

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WARMUP: Abe Vigoda, Broga, Cherry Pickers, Pigeon Stretch,
THE THANG: Mosey to Napa. Derkins, Dips & Step Ups in front of Napa, Mosey to main parking lot. 11s: Bomb Jacks, Plank Jacks. Mosey back to COT.
MARY: Carolina Ale House under cover: Freddy Mercury, Honeymooner, LBCs,
ANNOUNCEMENTS: Acceleration Project with Dredd, Hwy 21 Adopt a Hwy, WEP Convergence.
COT: Prayers for family health. Praises for Grandad to be <@U78QN5XU5>! Praises for <@UN6U5PXNJ> and his marriage!

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What’s The Significance Of The Number 19?

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WARMUP: SSH and Halo’s

THE THANG:
Headed over to the hill by the practice football field.
At the top of the hill
Holding bell in one hand 19 reps of
Overhead press, Racked Squats, Bent over rows
Farmer carry bell to bottom of the hill and repeat using other hand. Farmer carry back up the hill.
That’s 1 round

Repeat 4x

If you let go of the bell before the end of a round, the round needed by started over and reps did not count.

MARY:
Flutters, LBCs, John Hancocks

ANNOUNCEMENTS:
COT:

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