The Cheese Grater

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It was a beautiful morning in The Fort where 12 men chose to do the AKA moderately difficult thing and accelerate.

Quick disclaimer and warmup and we we’re off.

The Thang:
Jack Webb 4 – 40 V-Ups and 1- 10 supemans 🦸‍♂️.

Mode of transportation between cones was an Partner Indian Bear Craw across the parking lot.

Back to COT for prayers and praises.

-JWow

Back to COT

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WEP or Bust….

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WARMUP:
THE THANG: East on 160- Right on Jackson- left on Harris – jump on path to WEP – arrive at Ardrey – follow to 160 – left into WEP for a quick loop – head back to home base / FCU- 4 miles âś…
MARY:
ANNOUNCEMENTS: Cannoli Run – AKA – Newsletter
COT:Prayers for upcoming surgery- marriages- health – F3.

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Ring of circuits

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ROF
Warm up
3 exercise 3 min 4 corners.
merkins 15
Mountain climber 20 (10 EL)
Squats 25

CDD 15
WAM 20
Monkey Humpers 25

Diamond 10
Big Boy – 20
Flutter 25 EL

plank tuck 10
Hello Dolly 20
Jump Squats 25

Run Hill / pull ups
Mary

ANNOUNCEMENTS:
COT:

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Upward pussy

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WARMUP: not much
THE THANG: partner work: partner pushes across field, three trips back and forth with Kraken Burpees on either side, 3, 2, 1 was the count.

Next we busted out cindies and did a Dora with:

50 manmakers
100 goblet squats
150 flutter presses
100 curls
50 tricep extensions

First partner does exercise other partner runs lap around field.
After each set one partner has to murder bunny across field, then back after set, so on and so forth
MARY: American hammers, Heels to heaven, Freddy Merks and hello dollys
ANNOUNCEMENTS: Misogi Saturday, wild at heart starting on Wednesdays, bethel mens shelter mentorship program looking for men to step up!
COT: prayers for marriages and happy birthday Flounder! 77 and counting!

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Detective Mike Doty WOD

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WARMUP:
– Mosey around the big loop in front of the school
– Windmill X10
– Imperial Walkers X10
– Cherry Pickers X10
– Merkins X10

THE THANG:
DOB 2/2/1978
– 2 OH Squats
– 2 Ruck Thrusters
– 19 Merkins
– 80 Single Count Flutters.

12 Years of Service and 37 Years of Life
– 12 Man Makers Run 100 yards
– 37 Ruck Swings Run 100 yards
– 12 SQUATS Run 100 yards
– 37 Bent Over Rows Run 100 yards
– 12 Merkins Run 100 yards
– 37 Ruck Curls Run 100 yards

RINSE AND REPEAT

Shield 809 (we did not get to do this, probably b/c I spent too much time during the warm-up)
– 80 Flutters with Ruck OH
9 LBC’s with Ruck OH

MARY:
– Round Robin picking exercises

ANNOUNCEMENTS:
– Pints and Padres tonight at the Print Shop

COT:
-Prayers for marriages
– Prayers for healthy families

Thank you Divac for the opportunity to lead!!

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Who need AKA?

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WARMUP: Some SSH, Windmills, Moroccan Night Clubs, Imperial Walkers & Hillbilly Walkers

THE THANG:

Mosey over to the side of Harris Teeter and use there giant wall for a little work. Everyone grabbed a seat against it and had a 10 count waterfall kick us off down the line. We followed this up by a plank series with our feet on the wall (parallel, 45 degrees & B2W) 10 count at each. It was all so much fun we did it again.

Mosey back to the parking lot and completed a round of solo DORA style work. 100 merkins, 200 squats, 300 LBC. Run to the end of the lot and back whenever you were unable to continue or at least ever 1/4 of the set.

Once this was completed we continued to a board of pain for the final 10 minutes. Exercises were completed by all with a PAX in the center of the circle being the timer completing 10 man makers with a toss of the 30lb sandbag over the shoulder each time. We got through:

-Donkey Kicks
-Mountain Climbers
-SSH
-Flutter
-Plank Jack
-High Knees
-Lunges

ANNOUNCEMENTS: Attend the Cannoli Run or answer to Twister…

COT: It happened

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Hold the Brook

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Ran down Holbrook and back. An honor to Q. L-Train, Funhouse, and Ranger Panties were #kings today.

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An Easter Escaltor With Visting Gods Houses Along The Way

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WARMUP: Run to the top of the hill and perform these in cadence
Imperial walkers
Cherry pickers
Windmills

THE THANG: Run to Fort Mill Church of the Nazarene
2 Burpee Broad Jumps
5 Low Slow Merkins
10 Mike Tysons
15 CDD’s

Run to Fort Mill Church of God
2 Burpee Broad Jumps
5 Slow Merkins
10 Mike Tysons
15 CDD’s
20 squat position Morrocan night clubs

Run to St John’s United Methodist Church
2 Burpee Broad Jumps
5 Slow Merkins
10 Mike Tysons
15 CDD’s
20 squat position Morrocan night clubs
25 LBC

Run to Unity Presbyterian Church
2 Burpee Broad Jumps
5 Slow Merkins
10 Mike Tysons
15 CDD’s
20 squat position Morrocan night clubs
25 LBC
30 monkey humpers

Run to St Paul’s Episcopal Church
2 Burpee Broad Jumps
5 Slow Merkins
10 Mike Tysons
15 CDD’s
20 squat position Morrocan night clubs
25 LBC
30 monkey humpers
35 Calf raises.

ANNOUNCEMENTS: Read your news letter, Waxhaw’s WTF CSAUP, Lake Wyllie’s upcoming Ruck CSAUP

COT: CSPAN Style prayer request.

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Where is Olaf?

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Ruck out and back to Sutton Road.
Lots of traffic on the way back, had to step aside as the Flight Plan crew flew by us.
Great discussion about our past week events and family,

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