Space X and Dumpsters (same?)

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mosey, warm-up, imperial walker, hillbilly walker, OH claps, windmill, Freddie, dying cockroach, stationary lunge, travolta, mt climber. Not in that order, 12-20 reps

mosey around back to some fresh air, four corners, 2 burpees in the middle, corners were 20x squats, merkins, plank jacks, LBCs

Mosey to side of HT, wall sit, pop out for 2 burpees

Mosey to the top lot my NASAs nail salon, bear crawl 2 parking spots, 1 merkin, to the end

mosey to partner DORA, 100 squats, 200 shoulder taps, 300 crunches

Mosey to side of HT, wall sit, pop out for 2 burpees

Mosey back to the top lot, 1/2 run and 1/2 exercise DORA type deal. BB sits, flutters, merkins, squat jumps

mosey
COT
Video (avail on 1st F slack channel)
announcements (bring Slapshot to all your workouts)
prayers & praises

Thank you for the opportunity <@U01CGBKBQ64>

Looks like we made it,

Barry Manilow

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Ladder of Pain to escape Alcatraz?

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After a thorough professional disclaimer of an unprofessional Q, YHC unleashed the “Ladder of Pain”

Warmup:
Quick mosey around the baseball field then back to the parking lot.

The Thang:
Parking lot was where we stayed the whole time while discussing summers in Germany and India, and what people wear for swim suits.

1 Burpee
3 Big Boy Situps
6 Shoulder Taps
10 Flutters
15 Merkins
21 Freddie Mercury
28 CDD
36 LBCs
45 Overhead Claps
55 Squats
66 Baby Arm Circles
78 Monkey Humpers
91 Moroccan Nightclubs
105 Calf Raises
120 Overhead Presses

The routine went somewhat like,
First exercise, mosey to baseball court and back
First two exercises, mosey to baseball court and back
First three exercises…
Rinse and Repeat.

In one hour we reached as high as Moroccan Nightclubs.

CoT

Thank you for the opportunity <@UN3JKG18C>. And great work <@U012K8DDK7V> and <@U0955D42X>

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Day 233 or 366 in 2024

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WARMUP:
– SSH
– Imperial Walker
– Hillbilly Walker
– Yoga
– Mountain Climber
– Peter Parker
– https://medium.com/@danjohn84123/humane-burpee-342d0054a13f
THE THANG: Different Sets
1. Ballistic Rows & Boxer Squat
1. Reps: 6, 8, 10, 12
1. Burpee on the Bell, Double Hand Clean, Goblet Squat
1. Reps: 1, 2, 3, 4, 5
1. Swing, American Swing, Goblet Squat
1. Reps: 1, 2, 3, 4, 5, 4, 3, 2, 1
1. Goblet Squat, Reverse Lunge each Leg
1. Reps: 1, 2, 3, 4, 5, 6
2. in between reps one PAX tossed a 60lb sandball over their shoulder
1. Burpee Snatches
1. 5 each arm
Sometimes we ran a lap between rounds
MARY: Flutters
ANNOUNCEMENTS: Dam2Dam Fundraising will kick off soon
COT: F3 is an organization open to all men with no specific faith component, but as a Christian, I offered up a Christian prayer.

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Camp Changing Life’s Together

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Preblast: Camp CLT Sept. 13-15.
Camp CLT for kids with physical disabilities needs volunteers to make it happen. Noah will be attending and I will be volunteering in the background. Please consider taking a shift.

The 4th Annual Camp CLT is Sept 13-15 at Camp Thunderbird on Lake Wylie. This is a Camp for kids in 4th – 12th grade who have some physical disability. This is a free camp for the participants and we expect 35-38 campers this year.

We are still looking for volunteers and need the most volunteers still for the Friday shift and the Sunday shift.

LINK to Camp CLT Volunteer Sign-Up

High Level Activity Plan
Fri 4-10pm Session – Team games, pizza party, dance/glow party, yard games, camp fire & smores
Sat 215-930pm Session – pool, lake slides/inflatables, cookout, dunk tank, movie/games
Sun 9-3pm Session – tree climbing, tie dye shirts, giant slip n slide, other games, lunch

A video of last year’s camp can be found here — http://www.cltfoundation.org/camp

Important Reminders:
Volunteers need to stay for their ENTIRE session, otherwise it impacts the kids.
Volunteers must be at least 16 years old

Mike Dascal
Co-Founder & Executive Director – Changing Lives Together (CLT) Foundation
mailto:mike@cltfoundation.org
tel:(704)620-9203

http://www.cltfoundation.org
Click HERE to see the change YOU can help make
Click HERE to donate
Find us on: Facebook | InstagramCamp Thunderbird in immediate need for volunteers:

The 4th Annual Camp CLT is Sept 13-15 at Camp Thunderbird on Lake Wylie. This is a Camp for kids in 4th – 12th grade who have some physical disability. This is a free camp for the participants and we expect 35-38 campers this year.

We are still looking for volunteers and need the most volunteers still for the Friday shift and the Sunday shift.

LINK to Camp CLT Volunteer Sign-Up

High Level Activity Plan
Fri 4-10pm Session – Team games, pizza party, dance/glow party, yard games, camp fire & smores
Sat 215-930pm Session – pool, lake slides/inflatables, cookout, dunk tank, movie/games
Sun 9-3pm Session – tree climbing, tie dye shirts, giant slip n slide, other games, lunch

A video of last year’s camp can be found here — http://www.cltfoundation.org/camp

Important Reminders:
– Volunteers need to stay for their ENTIRE session, otherwise it impacts the kids.
– Volunteers must be at least 16 years old

Mike Dascal
Co-Founder & Executive Director – Changing Lives Together (CLT) Foundation
mailto:mike@cltfoundation.org
tel:(704)620-9203

http://www.cltfoundation.org
Click HERE to see the change YOU can help make
Click HERE to donate
Find us on: Facebook | Instagram

 

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#eastwardexpansion – OTB with PLC

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– Partner Bear crawls and running.
– nuR uphill
– bball court legs: squat variety and lunge walk
– Life’s a bench: chest and upper body burner
– Jailbreak
– Mary

Parking Lot Coffee (PLC) post-COT

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Running amongst the AOs

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WARMUP:
THE THANG: ran through Baxter to front st, out to 160, through the earthfare lot to the turnaround at Gold Hill Middle – 4.5 mile round trip
MARY:
ANNOUNCEMENTS:
COT:

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Spicy Prep Work for the Tortoise&Hare

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WARMUP: Salutations and Disclaimer was shared. Mosey on to the back lock for some warm up movements:
10 Reps Each all done in Cadence
Morrocan Night Clubs
Over Head Claps
Wind Mills
Cherry Pickers (aka produce pickers)
Hillbilly Walkers
Imperial Walkers
Mosey to the track
THE THANG:
Track Work for Tabata
5 Pain Stations with 2 Exercises Each
45 Sec of Work followed by 15 Seconds of rest.
2 Sets Per Station then Move on to the next Station
After 4 sets 1 minute of plank work/Rest

Station 1 = Squats & Lunges
Station 2 = Shoulder Taps & Big Boys
Station 3 = Merican Hammers & Freddie Mercury
Station 4 = Plank & Milk the Cow
Station 5 = SSH & Moroccan Night Clubs

Mosey to Adjacent Lot for a series of wrap moves:
15 Reps each OJO x2 Sets
Box Cutters
Calf Raises
LBC’s
Dry Docks
SSH
Flutter Kicks
Mosey to COT
MARY:
With 1.5 minutes of work we performed 10 Heal Taps & 10 Leg Lifts
ANNOUNCEMENTS: Fort Mill Care Center Lawn, Survey, Tortoise & Hare, 9/21 Sundae Ruck, Read your newsletter
COT: Always Stays in COT !!!:male_superhero:

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Amory

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Work Hard to become better!

WARMUP: N/A

THE THANG:
Kettlebell workout
10 Thrusters
Riffle carry to pain station
25 Kettlebell swings
Riffle back to starting point
10 Thrusters
Riffle carry to pain station
25 Lunges
Riffle carry back
10 Thrusters
Riffle carry/ 25 kettlebell split stance
Riffle carry back
10 Thrusters
Riffle carry/ 25 kettlebell goblet squats
Riffle carry back
10 Thrusters
Riffle carry/ 25 Man Makers
Riffle carry
10 Thrusters
Riffle carry/ 25 kettlebell deadlift
Riffle carry
10 Thrusters
Riffle carry/ 25 Diamond :gem: Merkins
Rinse @ repeat

MARY:

ANNOUNCEMENTS: check Slack

COT: multiple prayer requests

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