WARMUP: yes
THE THANG: full body beatdown with Cindy
MARY: yes
ANNOUNCEMENTS: newsletter
COT: prayers sent to sky Q
WARMUP: Walked/Mosey to a more suitable parking lot surface and performed the following exercises: SquatsICx10, WindmillsICx10, SSHICx15, PeterParkersICx10, MerkinsICx10, MountainClimbersICx12
THE THANG: Stayed in the preferred parking lot and performed the following routines.
HIIT series for 3 rounds – 40sec of 1st exercise followed by 20sec of 2nd exercise, 30-45 seconds of moseying/walking in between rounds. 1st Exercise-Sumo Squats, 2nd Exercise-Jump Squats.
Next it was time to move a little bit. Start at the beginning of a parking space row. Move 2 parking spaces forward, perform an exercise, and then move 1 parking space back, perform an exercise. Continue this routine for 5 minutes. Mode of travel forward was Alt Lunge Walk, mode of travel backwards was Alt Backward Lunge Walk, exercise performed at each destination was 3 Burpees.
2nd HIIT series was the same as the first but with different exercises. 1st exercise was Inch Worm Merkins, 2nd exercise was Shoulder Taps. Performed 3 rounds.
Time to move again so we did the 2 parking spaces forward and 1 parking space back flow with different mode of travel and exercise. Mode of travel forward was Bear Crawl, mode of travel back was Crawl Bear, exercise at each destination was 5 CDDs. Completed 5 minutes
Time to HIIT the Abs. Same HIIT routine as before.
Round#1 – 40sec of LBCs followed by 20sec of Reverse Crunches
Round#2 – 40sec of AHs followed by 20sec of Gas Pumpers
Round#3 – 40sec of BigBoySitups followed by 20sec of Straight Lower Leg Lifts
Mosey/walk back to COT!
MARY: Didn’t need it
ANNOUNCEMENTS: Bethel Men’s Shelter, Memorial Day Murph, Kenya Convergence
COT: Health – mental and physical
17 pax posted at Ring of Fire.
Started with a run. Did some Toy Soldiers and carioca.
Warm up with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches.
Ran around to the back of NaFo.
Did bench work: step ups (10 each leg), incline merkins (12 I/C), dips (12 I/C), butt touch squats (12), decline merkins (10 I/C), calf raises (18).
Proceeded to run some more, and stopped at the band practice lot. Did “Munitions factory”:
Pax do low plank for 1 min (this is home), then bear crawl about 100 yards (this is your commute), then do work at your factory making BOMBS (pax do 25 each of: burpees, OH claps, merkins, big boy sit ups, squats), then commute back home doing a nur, then plank for the six.
Then we ran to the pull up bars.
Did 6 pull ups and 6 toes-to-bar
.
Next run back to shovel flag for some mary…we did the Sally (Moby’s Flower) routine where leg raises for “bring sally up” and 6 inch leg hold on “bring sally down”.
Fini, COT.
HALT = Hurt, Angry, Lonely, Tired. These can be triggers for our Jester. Be aware so that you might be able to break the cycle.
WARMUP:
CakeBoss led mosey down trail towards Harris Street
Stop every 100 yards for exercise
Tap out (head spin 2.0) assisted 1st time with leading
THE THANG:
Get to Harris street park and get partner. (Can’t do life without others in your life) partner 1 suicides
Partner 2 exercise (Merkin, leg lifts, CDDs)
Flip flop
Partner 1 bear crawl path full circle
Partner 2 5 burpees then chase #1
FlipFlop
Mosey up Harris Street
Every 2nd light pole do 10 calf raises
Hand off to Pusher
DORA 1-2-3
Partner 1 runs around church
Partner 2 Merkins, big boys, squats
Mosey down street to spring’s old office park for some Mary
Jailbreak to COT
MARY:
ANNOUNCEMENTS:
Repeat moving to Chucktown and will be missed as a leader in The Fort but we will pray for him and his growing family and know he will always be with us.
COT:
Pusher says take your vitamins and say your prayers and you’ll be strong like him👏🏻🥓🎸🔥
WARMUP: “long mosey” not to be confused with “medium” or “short”. around parking lot to the top of driveway. Windmills, produce pickers, Moroccan Night Club, Peter Parker, Down/Up dogs, Seal Jacks
THE THANG: Mosey “Medium” to back of school. Merkin Ladder: start at one curb….bear crawl across….other curb. start with 1 merkin and work up to 10 merkins. | Freddy Mercury ladder. 20 Freddie….NUR….18 Freddie….NUR…..down to 10. | Jack Webs | Mosey to front of school. Lunge 2 columns and 5 Burpees…..repeat 5 times.
MARY: Windmills
ANNOUNCEMENTS: Murph
COT: Prayers or marriages, healing, teachers/students
The freshness of downtown Fort Mills morning dew and mumble chatter was in the air.
An immediate Omaha was necessary, best way to do that is by running aimlessly while thinking of your next move.
Ran up the hill to the parking lot, quick fake out then continued moseying to WEP parking lot.
(WARMUP)
promised we will warm up muscle groups that we would not be using.
– MMNCs
– Peter Parker and Parker Peters
– @bandcamp like broga moves
Mosey aimlessly back up through the brick ledges where many Irkins, Derkins, Step ups, and dips have occurred in the past.
Made it to parking lot with large wall in front of pharmacy. Being stubborn or optimistic, decided to stick with the Weinke on this one but quickly modified then aborted.
THE THANG(S)
Believe this one is exicon worthy, a muscle up/toe tap Webb like exercise. The idea, 1 muscle up followed by 4 alternating toes on the wall motions increased accordingly.
Decided to break up group in half. One half start on end of parking lot and burpee broad jump to those doing the Webb. Rinse and repeat.
The mumble-chatter was growing, rightfully so, quickly abandoned mission after two rounds.
Off to the roads thinking up the next round with general direction from the weinke in tow.
Next stop, the iron cross
– start at Loom parking lot
– 25 Mike Tyson’s
– Run to 4 way stop, run up hill on Williamson st to lit parking lot
– 25 Appolo Onos (d/c in case wondering)
– Run to Fort Mill Church of God freshly paved parking lot, vandalized with chalk ( let the record show YHC did go and wash off with h2o following)
– 25 jump squats (you’re welcome battle bot)
– Run to FM town hall building (formerly comporium) on Monroe white st
– 25 merkins
Rinse and repeat
Little bit of Mary for the overachievers and COT.
MOLESKIN
The rep count was intended to enable PAX to focus on form but you can only lead a horse to water. The spring chickens gotta run, so let em run.Most got 2 rounds or almost 2 rounds with 3+ miles total.
The many leadership opportunities of Qing are invaluable, along with the ability to share a message. Discussed missionality and finding your HIZ along with helping your kids or others do the same.
It’s always a privilege to Q at The Forts premiere AO, where I have a deep gratitude for what F3 has done for YHC as my 1st AO. Thx @kermit for the nod.
WARMUP: mosey down David Gibson to nature trail entrance.
THE THANG: climb up freshly trimmed path up hill to middle school parking lot where coliseum meets. Split into two teams, 4 men each. Perform sighting lap of loop (for safety) before grabbing two pavers and racing around loop. Objective is to create tallest tower of bricks in time allowed. Halfway through time we reverse the direction of travel to gain a new perspective on the route. Sasquatch said it best when asked which way is the worst? His response “whichever way you’re carrying bricks is the worst”
MARY:
ANNOUNCEMENTS: 30 Days to Understanding the Bible book study going on you should join us.
COT:
WARMUP: mosey
THE THANG: more running
MARY: cool down
ANNOUNCEMENTS:
COT: continued prayers for @vuvuzela and his family
WARMUP: Mosey around the parking lot, approx 3/4 mile, then circle up for the following
15-20 of each
* SSH
* Windmill
* Imperial walker
* Moroccan night clubs
* Strawberry pickers
THE THANG:
Starting at where the warmup was, perform the following exercises OYO
* 5 burpees
* 10 box cutters
* 15 hand-release merkins
* 20 LS squats
* 25 mountain climber (2 ct)
* Run same lap we did for warmup
* Repeat
Did this for approx 35-40mins. Everyone got in at least 6-7 rounds. Great work! We stayed out front of the Teeter and avoided the skank stank out back! YAY!!
MARY:
Spent the last 2-3 minutes doing bird dogs – on hands and knees, then reach out the left arm and right leg, hold for a 60-sec count. Swap arms/legs for another 60-sec count. Then on to COT.
ANNOUNCEMENTS: Read your newsletter! Get involved!
COT:
* Prayers and praises for the end of school year! Kids and teachers/staff have worked hard this year.
* Prayers continuing for Kevin Eby, missing for over a week. He frequented western NC and the mountains, so if you are out that way please keep a lookout.
* Praises for the return of Chicken Hawk as well as good luck with him creating his own job.
Thanks for the opportunity to lead!
-NASA
WARMUP: Jog around the parking lot, SSH, Windmills, Imp Walker
THE THANG: 3 Rounds of war with the deck of cards
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer