Laps and Movements

Leave a comment

*WARMUP:* Disclaimer and Mosey to Ticket Booth

*THE THANG:*
All movements for reps of 10 for each round. 4 Movements per round and then a lap around a section of the parking lot. We got around 1.8 miles in laps

Wind Mills
Cherry Pickers
Hillbilly Walkers
Imperial Walkers
Lunges
Wall Merkins
Flutter Kicks
Bomb Jacks
Squats
Shoulder Taps
Wall Sits
Monkey Humpers
Hammers

Duo Dips
-one partner does wall sits while the second partner does dips from their partners knees.

*MARY:*
One Minute Plank
LBCs
Big Boys
Donkey Kicks

*ANNOUNCEMENTS:* Bethel Church, Trash Pickup, Read your newsletter

*COT:* Always stays in COT

TClap |
0

Trip to the pantry

Leave a comment

WARMUP:
Ran up to top of parking lot and snaked back down doing the following exercises
High knees
But kickers
Side shuffle (both sides)
Karaoke (both sides)
Toy soldiers
Duck walk
Stopped at bottom for
SSH
Windmill
A few additional hamstring stretches

THE THANG:
Moved over to the pull up bars or also known as the pantry for the following:
5 pull ups
10 merkins
15 squats
20 LBCs
25 calf raises
Run to bottom of hill and back, wait on 6

Next round grab Cindy
5 man makers
10 Tricep extensions
15 curls
20 bent over rows
25 swings
Run to bottom and back, wait on 6

We repeated both sets 4 times

Deadlift or good mornings according to Dark Helmet with Cindy – 10
10 overhead press
Repeat 3 rounds
Mosey back to COT

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Minimal complaining kinda

Leave a comment

WARMUP: mosey to Lowe’s for SSH, IW, HW, Peach Pickers, Baby Arm Circles
THE THANG: AMRAP
45 seconds of PAIN
Merkins, Big Boys, Squats, Dips
Run
Hand Release, LBC’s, Lunges, Carolina Dry Docks
Run
Wide Arm Merkins, Flutters, Bobby Hurleys, Arm Lifts
Run
Rinse and Repeat
MARY: a couple abs and Trucker finishing with the TREE. (Just stand there waiting for 6). LOL
Praises and Prayers were shared and delivered and sent to the
Thanks PEACH. Your a hell of a site Q

TClap |
0

Dawn Patrol On the Rise

Leave a comment

When: 0615 Tuesdays and Thursdays

Site Q: Double D and Jekyll

Where: Tuesdays: Veteran Park; Thursdays: Kingsley Amphitheater

Slack channel: #ao-dawn-patrol

The Thang:

One of the opportunities we are afforded as leaders is to step up and lean in when there is a vacuum, or an opportunity presents itself.  We have identified a need for a later posting time.  You name the reason: fartsack, Kotter, work from home, kids schedules, etc. For going on 12 years, The Fort has been Open to All Men (willing to workout at 0515).  We’re expanding the access in 2024!

We now have 2x per week 0615 workouts.

Tuesdays: Fort Mill Veterans Park: Run or Ruck

Thursdays: Kingsley Amphitheater: Bootcamp

If you feel the 0615 time will work for you, we look forward to seeing you in the Gloom.

Also- this is a great opportunity for a double down!

Aye!

Double D & Jekyll

TClap |
0

Bag of tricks

Leave a comment

WARMUP:
Short Mosey to parking lot near entrance
SSH – 1 Burpee
Low slow squat – 2 burpees
Windmill- 3 burpees
Maraca nightclub – 4 burpees

Too much mumblechatter so we went to the hill for quadzilla

Run down the hill and run backwards 7 times and do 7 LBCs at the top, decrease LBCs by 1 each time up.

Moved over to front of elementary school by flags for some bear crawl. Line up along the curb facing flag. Crawl to the other side and do 1 merkin, then reverse bear crawl back and do 1 merkin. Repeat 5 times.

Knocked out a few minutes of a work with the protractor. Then had enough time for one round of Dirty Myrtle and Mike Tyson’s (great combo)

Made our way back to COT.

Last but not least was the Airborne special hip exercises.

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Rip Curl, Brah

Leave a comment

This week’s Dawn Patrol Tuesday installment was a run with 3, 4, and 5 mile options.

-Launch to Harris Street to Harris x Munn then return: 3 mile
-Launch to Harris to Munn to 160 to Startex: 4 mile
-Launch to Harris to Munn to 160 to Harris to Ardrey to Startex: 5 miles

We had 5 for 4 with a Doubledown and 1 Code Brown.

Come join at 0615 and tell your friends who need it!
Aye
Jekyll

TClap |
0

Do Great Things Today

Leave a comment

After the disclaimer, we began our journey around town. First stop, the pharmacy for some warm-ups (SSHs, Imperial Walkers, Fast Windmills, Merkins, Peter Parker, Parker Peters). Next Stop, the former location known as Hardees. Partner exercises: Elevated merkins, feet on back of partner in plank position. Second set, planking partner elbows on ground.
Next stop, Post Office. Lineman push – partner 1 pushes partner 2, flipflop.
Next stop, Unity Church. Partner wheel barrow to the stairs of the church, each rest break 5 merkins. flipflop. mosey to Footloose parking lot. One partner started the bear crawl to the end of the parking lot. Partner 2 ran to the end and back to take over for partner 1. Both finished at the end of the parking lot. Next , we moseyed to the bottom Williamson St. All you got to the top of the hill. Once all made it up the hill, I took a minute to talk about how I get ready for the day. Take a shower after the workout (good hygiene). I look into the mirror and repeat these word “I am going to do great things today.” Sounds a little silly, but we need men ready to lead in our communities..do great things.
ok, back to the workout..on our way back to COT, we stopped by the Print Shop for a pitcher of pull-ups. Back to COT for a few minutes of Mary.
Great job Guys!

TClap |
0

Luck 7 Island Party

Leave a comment

WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Strawberry Pickers, and Broga
THE THANG: Mosey around the parking to side wall of HT. At wall, we did 3 rounds of Balls to the Wall and Wall Sits for 10, 5, and 3 countdown.
Then Island Party Began:
At the Islands, we started at first Island with 10 Burpees, Then next Island, we did 20 Shoulder Taps, then next Island we did 30 Bomb Jacks, and 40 Squats. Each round we used a different mode of transportation between the islands with Round 1 being a bear crawl, then Round 2 was lunges, and final round was Crab Walk. Final exercise was the Cheese Shredder.
MARY: American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

TClap |
0

To cold to Golf

Leave a comment

WARMUP: no warmup-run
THE THANG: To the Fort Mill Golf course and back 4.5 mile, shorter version was to downtown main street and back is 3.2 miles.
MARY: nope
ANNOUNCEMENTS: race this weekend
COT:

TClap |
0

There and back

Leave a comment

WARMUP: None
THE THANG: Tega Cay and Back – 30-Merkins turns and shorter version runners 30 merkins at Banks 4.5m
MARY: Nope
ANNOUNCEMENTS: D2DB10k Saturday, Kid friendly, D2D in Feb 17th
COT: Prayers for mental health, Marriages.

TClap |
0