Merkins &

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WARMUP: 20 SSH, 10 IW, 10HW, 10ish Windmills
THE THANG: Merkins & … 100Yd Suicide, 10 Merkins at each cone 10 yds apart plus each cone has an exercise 10 Burpees, 20LBC, 20 Squats, 20 Fluters, 20 Mt Climbers, 20 Lunges, 20 CDD, Bear Crawl end of field, 20 Plank Jacks and 10 Man Makers. After each cone run to the end, then come back to the next cone up.
Couple rounds of Circle of Hell
Increasing count/time rounds of Calf raises and Wall sits with bear crawls up/down the hill.
ANNOUNCEMENTS: Lots of CSAUP, 1776 at Bushwood, Bethel Dinner 7/4. New shirts, F3/State logo out now & new the Fort shirt coming soon.
COT: 2.0 recovering from minor procedure, church family member moved from one hospital to another for more intense medical care.

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1st dance at the ballroom

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Started with broga did a little mosey. Dips and derkins at tables. Did some more running to loosen up. At basketball court Warmup SSH, overhead claps, Moroccan knight clubs then some running again on the court. Slow mosey to football field. Did 10,20,30,40 exercises for BASS big boys, American hammers, sSH and seal jacks. Mosey to Cindy for curls squats and overhead press. Then we did some light poles burpees, overhead claps, hello dolly’s , dips, plank jax, amer hammers, squat jumps, seal jax, flutters, lunges, CDD, mtn climbers, and LBCs. Yes it took 45 minutes.

Announcements shovel flag transfer and prayers.

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You Snooze You Win

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WARMUP:
SSH
Low slow squat
Merkins
To show the FNG how we do cadence

THE THANG:
Yog to Harris Street Park
Bear crawl across the basketball court
Lunge walk back
10 step ups
10 dips
10 derkins
5 pull-ups
yog to WEP via Jackson/Ridge/Park/Calhoun

7s on a hill:
Sumo squats at the top
Flutters (later changed to big boys facing uphill)
bear crawl up the hill, yog down the hill

Yog to the hill near COT

MARY:
Sprint to the top of the hill

ANNOUNCEMENTS:
Pints and Padres
CSAUPS
Convergence 7/4
Bethel 7/4

COT:
Flew past “chessticles” took a left turn at “Roethlisburger”, dove under “chili dog” to land at “Skyline” for FNG

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Circuit of Circuits

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WARMUP: windmills, SSH, Moroccan night club, butt kickers, hi knees, disco club (side ways run)
THE THANG: 3 circuits. Each repeats 3 times, adding 5 to each rep every repeat
1st circuit 10 mericans, 10 big boys, 10 SSH. On your own.
2nd circuit 10 dips, 10 shoulder taps, bear crawls. Add extra if you finish before your team of three so you all finish each workout at the same time.
3rd circuit 10 squats, 10 flutter kicks, 10 heels to sky. In cadence with your team of 3
Added some burpees to help keep mumblechatter down
Qsource: shared leadership. Work together as a team, and trust your team to do their part. Teams work better when everyone can be relied on
ANNOUNCEMENTS: newsletter smack talk
COT: prayers and praises

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Dora and Corners

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WARMUP:
Short but not quick mosey, SSH, Merkins, Mtn Climbers, and Windmills.
THE THANG:
Mosey to the wall and have a seat. Chairs not provided. Take turns 10 yd bear crawl, 2 burpees or 5 mtn climbers, bear crawl back. Of course Fishstix had to step up with a reverse bear crawl back. I think he learned that from the Alcatraz bear, because his form was on point.
Wrapped and moseyed to the next station for Dora with 100 Dips, 200 Squats , 300 LBCs. The partner mosey was short so the reps stayed short too.
Wrapped and moseyed back to the starting point for a 10 minute 4 Corners exercise.
Mountain Climbers – Mosey
American Hammers – Toy Soldiers
Squats – Mosey
Lunges – Butt Kickers

MARY: Wrapped with 5 minutes of Abs.

ANNOUNCEMENTS: Prepare for The Fort’s CSAUP trifecta. Bethel Men’s Shelter meal on 7/4. Fort Mill Care Center lawn on Saturdays. Lots going on. Read the newsletter and use your gifts to support your community.

COT: prayers for safe travels, children at camp and parents missing them, health concerns and recovery from surgery, wisdom and patience as parents for 2.0’s make their own choices. All concerns unsaid. Slapshot wrapped with our prayer.

Thank you. It is always an honor to lead and learn from this community.
– Smuggler

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Full-body Beatdown at Block Party

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One dozen took a tour of Fort Mill with a full-body beatdown at Block Party. Here’s what we did.

Warm Up
– 20 SSH (IC)
– 20 Imperial Walkers (IC)
– 20 Mountain Climbers (IC)
– 20 Plank Jacks (IC)
Mosey to Founders
– 20 Squats, Lap
– 20 Squats, 20 Merkins, Lap
– 20 Squats, 20 Merkins, 20 Burpees, Lap
Mosey to Kimbrell’s
– 20 Forward Arm Circles (IC), hold
– 20 Backwards Arm Circles (IC), hold
– 20 Seal Claps (IC), hold
– 20 Overhead Claps (IC)
Run to FBC
– Four Corners: 20 American Hammers, 20 LBCs, 20 Flutters at the four corners
Mosey to Kimbrell’s
– 20 Wall sits (IC)
– 20 Dirty Hookups w/ feet (IC)
– 20 count BTTW
– 20 Dirty Hookups (IC)
Mosey to Fort Mill Dentistry
– Four Corners: 20 Bomb Jacks, 20 Calf Raises, 20 Werkins, Lunge Walk, 20 Ab Mat Sit-ups
Mosey to Pike parking walls
– 10 Muscle-ups
Mosey back to COT

2.14 miles total

NMM
“We must all suffer from one of two pains: The pain of discipline or the pain of regret. The difference is that discipline weighs ounces while regret weighs tons.” John Rohn

Each day we have the option to take the daily red pill in an effort to get better. So many men live in regret wishing they would have taken care of their body in their younger years. So many men wish they would have found balance with their work and relationships. We are living the lives they wish they would have. We have the opportunity every day to build the legacy for our children. We can either be their example to follow or the motivating factor to break the cycle.

Keep pushing. Your kids are watching.

Aye!
IJ

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100’s

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WARMUP: Yes
THE THANG: 100’s .. Jerk Press , Curls , Squats, Tricep Extensions. Bent over rows , little run with 10 burpees In between sets of 50..
MARY: Kinda
ANNOUNCEMENTS: Read your News Letter
COT: We did it .

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300% humidity and 80 degrees

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WARMUP:
SSH
Cherry pickers
Windmill
Low slow squat
Maraca nightclub
Arm circles

THE THANG:
Mosey to the track where shield and his 2.0 were already putting in the work. Great job!

Run a mile
100 merkins
110 yd bear crawl
Run .75 mile
100 merkins
110 yd bear crawl
Run .50 mile
100 squats
100 LBCs
Run .25
100 squats
100 LBCs

Run stadium steps till time

Finished off workout with Airborne hip exercises. Dark Helmet is not a fan so he didn’t participate.

Great work by all Pax. It was extremely hot and humid but they all pushed to get through at least the last round of bear crawl. Leaders were running stadium steps when time was called.

This was a workout created to honor DEA Special Agent Terry Watson. Who was killed in Bogota Colombia June 20, 2013.

Workout was modified, but it still sucked.
MARY:
ANNOUNCEMENTS:
COT:

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Walmart

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Missing Rebel, Esso stepped up and declared the run to Walmart. All cooperated.

Looking forward to July 4th convergence, Triple CSAUP, Live Right Acceleration this Friday.

Please consider signing up for lawn mowing at Care Center.

Aye…

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