PoBoy Mike Tyson’s

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WARMUP: straight up Broga with some stretching
THE THANG: mosey to benches for hips and back. Went to back lot for other warmup stuff two kinds of walkers, squats etc. more hip and hammy stretching. Down to playground with soft turf really nice Clark. Did these poboy Mike Tyson’s that’s what Barry called them. He can demo. Good back stretch along with lats. Did some Mary. Went to wall do some sits. Did a bridge run both ways to check gate. Couldn’t get in cause @UGU3XR5RP hasn’t given me a key 😂 so did some bench work or something back to cot for Mary.

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McHale’s Dawn Patrol 5, 10, 20, 10, 5

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WARMUP: 5 minutes:
Side straddle, hops, hillbilly walkers, windmills, cherry pickers, Moroccan nightclubs, squats, high knees
THE THANG: sets 5, 10, 20, 10 and 5: Carolina dry docs, mountain climbers, Merkins, big boys set ups, flying squirrels, LBC’s, jump squats, American hammers. Also shard my banana, Superman and swimmers.
MARY: cherry, pickers, arm, circles, and stretches
ANNOUNCEMENTS: new psych trailhead coming soon Bethelman shelter, Fort mill Care Center loan care
COT: prayers for patience, love the Colorado wildfires and Tarzan

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Weinke Retread

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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.

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Running

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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

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What is a Picket?

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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

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A slice of pie

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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

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Blimps are fun

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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

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