Silver Screen Sweat-Fest

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WARMUP: MNC’s x 25
5 “Clam Chowders “ (10 ct/IC), Imp Walk, 4CCs, SSH, 3 CCs, ChPick, 2CCs, plank-Jack w/ Merkin (IC), 1 CC

THE THANG: 7 laps around 3 Stations, 25 reps all exercises, MOT changes each lap between stations, always slow Mosey from last to start. End each lap w/ SSH till 6
( We only had time to do 5 of 7)
set timer & Music (VanHalen)

1: Shiko, Good-AMs, AirSquats, MOT= Nur
2: Step-ups, calf-raise (toes in/out (opposite Pax natural posture), side lunges, MOT=Toy Soldier
3: CDDs, shoulder claps, Mike Tyson’s, MOT=Carioca (R/L)
4: plank (25sec), Side-Rt, Side-Lt, MOT=full Mosey
5: Alt Bulg. Split Squats, Monkey-Humpers, Alt RDLs, MOT=mosey w/ butt-kickers
6: up and out, Flutters, LBCs, MOT= bear crawl
7: Merkins, Wide , Diamond, MOT=side shuffle

MARY: Jane Fonda Pilates, 50 LBCs
ANNOUNCEMENTS: Jaegar, T & H, Blood Drive, Bethel 8/1
COT: Prayers for Connecting w/ 2.0’s, mental health, transitions back into school
FNG Naming

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KB replacement theory

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THE THANG: Standard laps around the 1 mile loop until 10 minutes left.
MARY: Gathered by the fire pit for
flutter press 4c x20
Overhead drop with ruck x10
Modified Hello Dolly 4c x 10 with core engaged to keep lower back on the concrete, hands over stomachs, and heads in the air with chin tucked
Modified Wheezy Jefferson x10 in the same way
Flutter Press 4c x15
Overhead drop with ruck x10

ANNOUNCEMENTS: CSAUPS and serving opportunities. Sofrito has something cooking for September 21st
COT: get vulnerable

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Bubble of Hot Air

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YHC was honored to Q at Minnow Pond and thankful to start the day with my brothers in F3. After reviewing previous backblasts, I noticed one from Spider-Man in 2023 which introduced a loop around town that I liked. I decided to modify it slightly and focus on ab work today

THE THANG:

Mosey to Improper Pig
5 burpees
10 Big Boys
15 Freddy x 2
20 Flutters x 2

Mosey to Vet Clinic
Rinse and repeat exercises

Mosey to Town of Fort Mill office
Rinse and repeat exercises

Mosey to FM Baptist parking lot
Rinse and repeat exercises

Mosey to Improper Pig
Rinse and repeat exercises minus flutters

3 or 4 loops were completed depending upon speed

ANNOUNCEMENTS:

Read the newsletter

Pusher out :v:

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Hit The Links

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WARMUP: Cherry Picker, Moroccan Night Club, Mosey to Tee Box
THE THANG: At hole one: 18 Big Boy IC, Lunge walk to Two
Two: 18 Hello Dolly IC, Left Karaoke to Three
Three: 18 Mountain Climber IC, Bear Crawl to Four
Four: 18 Merkin IC, Right Karaoke to Five
Five: 18 Freddie Mercury IC, Nur to Six
Six: 18 SSH IC, Left Shuffle to Seven
Seven: 18 Plank Jack IC, Right Shuffle to Eight
Eight: 18 Flutter Kick IC, Lunge Walk to Nine
Nine: 18 Monkey Humper IC, Walk to Ten
Ten: 18 Big Boy OYO, Lunge Walk to Eleven
Eleven: 18 Hello Dolly IC, Left Karaoke to Twelve
Twelve: 18 Mountain Climber IC, Right Karaoke to Thirteen
Thirteen: 18 Calf Raise IC, Bear Crawl to Fourteen
Fourteen: 18 Freddie Mercury IC, Left Shuffle to Fifteen
Fifteen: 18 SSH IC, Right Shuffle to Sixteen
Sixteen: 18 Plank Jack IC, Nur to Seventeen
Seventeen: 18 Flutter Kick IC, Lunge Walk to Eighteen
Eighteen: 18 Monkey Humper IC, End at COT
Four Burpees at each hole for a total of 72
MARY: 18 LBC IC
ANNOUNCEMENTS: Newsletter
COT: Welcome Cosmo!

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Cindy at the Ballroom

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WARMUP:
Mosey to track
SSH, windmill, inch worm merkins, squats, stretching
THE THANG:

Mosey to back side of track where the Cindy’s live
Rd 1
Curls
Bent over rows
Partner 1 run / 2 farmer carries
Flip flop

Rd 2
OH press
Tricep extensions
Run / farmer carry

Rd 3
Same as rd 1 add dead lift

Rd 4
Same as 2 add chest press

Rd 5 same as 3 add heal raises

Rd 6 same as 4

Mosey back to COT
MARY:
ANNOUNCEMENTS:
COT:

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Subbing to the oldies

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WARMUP: no messing around and got right to business knowing mumblechatter would be strong. Mosey around parking lot and stopped for cherry pickers, windmills, low slow squat, merkins, imperial walkers.
THE THANG: went to the tire / oil change for some partner work.
Partner 1 AMRAP step ups while partner 2 ran around building. Did this 3x because why not.

Ran through the smell zone to the church for more partner work.

Partner 1 AMRAP decline merkins while partner 2 ran around the circle lot. Did this 2x with round 2 for urkins.

Ran down the street to the fountain for more partner work (and we changed partners at each station I forgot).

Partner 1 flutter while partner 2 NUR up the hill to the fire station (for backdraft) and then ran pack to partner 1. Did this 2x with round 2 being LBC.

Ran up to fire station for 2 min of burpees because…just because.

Back to COT for 3 min of Mary.
MARY: yes, she was done
ANNOUNCEMENTS: newsletter and lots going on
COT: complete

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Snake pit rises like a Phoenix

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WARMUP: The usual suspects of Side Stradle Hops, Windmills, Moroccan Nightclubs, Imperial Walkers and Hillbilly Walkers

THE THANG: Mosey with bells to the loop in front of the stadium and completed the below AMRAP

20 KB Swings
20 Goblet Squats
20 Curls
20 Overhead Press

Lap around the entry loop up the where the gate is and back alternating laps of suitcase carry and overhead carry. Switch hands at the gate.

Goal is to never set the bell down

MARY: 1 minute of LBC. Seemed much longer!

COT: Occurred…

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Deep Burn

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Thang:
Down to the playground track for an Indian Run. We did 5 laps with burpees.

Next, Jack Webb with merkins and big boys.

Five more laps of Indian Run with burpees.

Another Jack Webb of squats and monkey humpers.

Back to COT for prayers and praises.

JWow

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