WARMUP: Wind Mills, Imperial Walkers, SSH – all fairly slow(ish)
THE THANG: Quick overview of the plan. Followed by execution of the plan.
Run an unknown distance.
5 Burpees
10-12 reps of a core exercise
Run
Repeat
In some cases, we were able to incorporate pull-ups.
MARY: Throughout
ANNOUNCEMENTS: Upcoming “K”onvergence
COT: Yes
We are converging on 6/10 to host an epic beatdown @FMHS (fort mill high school) at 0600. 1 HR with a weinke designed by the PAX of F3 Nairobi! They will also be completing the workout as well.
The plan is to raise $$ to purchase a vehicle for transportation of PAX to workouts, supporting efforts to assist in community and coordinating donations etc. The need is tremendous and our financial support is magnified in Kenya.
Additionally we have submitted an application for a matching grant from the foundation. Not approved yet but hopefully it will be. Timeline would be mid June for the grant should it be approved! Lake Wylie and Rock Hill regions have been invited as well and are promoting in their regions.
Finally of course a tshirt is in the works and will hopefully be available for purchase before or at the event! Thanks PAX!!!
WARMUP:
Windmills
Cherry pickers
Low Slow Squats
Cyclops
MNC
Plank/Yoga poses
Merkins
Buy in
5 minutes of burpees, every minute 15 sec planks
THE THANG: The thang
Series of sets with KBs, run lap around parking lot circle every 50 (IC)
100 Goblet Squats
100 Clean n Snatch
Thang #2
5s
5 Manmakers with cinderblock on little grass island
Bear crawl to top of hill, HR Merkins,
Run down around parking lot and back to little island,
Rounds 2 thru 5 continue working but instead of running back down hill, crawl bear back to island.
Ran out of time, just barely.
MARY: none sorry girl
ANNOUNCEMENTS: newsletter ✅
COT:done ✅
Its not often Trucker has a good idea, but credit is due where its due. YHC will revive the contest of champions where survival is the best case scenario. The object is to get to the end of the course as fast as you can, simple. Pax will start 2-5 minutes apart and fight their way to the end. This 20 minutes ass kick fest will have you taking the rest of the week off. Forget the UVU shxt. This is UV Everyone. Top time takes the title of Gladiator until the games return again….if they ever do. Last running of the bulls was nearly 8 years ago and a Gastonia Pax took the crown.
Lets see if all these cute little murphs and black diamond workouts have done anything to prepare you. There’s gonna be more than a sink there so be prepared for what’s beyond.
Synchronize your watches to converge at Catawba Ridge Football Parking Lot at a special start time of 5am. Ill take your reading this an an HC
disclaimer
Run to kingsley. do one mile loop as many times as you can before time runs out. every half mile increase speed to 5k pace for about 60 seconds.
read newsletter for important announcements.
WARMUP:
– mosey back to hill
– SSH / WM / IW
THE THANG:
– roller coaster = modified suicides. Base cone and 5 additional cones spaced out up the hill. Add 10 reps at each cone, starting with 10 at first cone, finish with 50 reps at last cone. Exercises: squats, mountain climber, plank jack, LBC. 5 min time running in background, every 5 min there is a 1 min rest in which PAX have to complete 10 burpees, resume with suicides once 1 min has passed.
MARY:
– airborne hip exercise and mosey back to COT
ANNOUNCEMENTS:
– read newsletter
COT:
– was held with Tomahawk PAX.
WARMUP: Lap around parking lot ending inside football stadium gates.
THE THANG: Cinco De Mayo History lesson. Fun exercises while the PAX learned. Cinco De Mayo is a celebration of the victory of the Battle of Puebla De los Angeles in 1862.
5 Burpees
18 Merkins
62 Overhead claps
The battle was against the French. 20 Freddy Mercury’s
Pueblo de las Angeles: 10 Flying Squirrels
1861 Mexico defaulted on loans to Europe hence the invasion. 18 Werkins | 61 Moroccan Night Clubs
The countries Mexico default to were Britain, Spain, and France.
Britain: 10 Bonnie Blairs Spain: 10 Sumo Squats
The leader of France was Napoleon III: 10 Nolan Ryan’s each side
France: 6000 troops. Mexico: 2000 troops. 2 laps around the track.
France eventually withdrew from Mexico 1867. 18 Diamond Merkins | 67 SSH
Mexican Independence Day: Sept. 16 1810
18 Ranger Merkins | Burpees
MARY: LBCs, Flutters
ANNOUNCEMENTS: prayers for healing
COT:
Mosey through soccer field and around to side of school
COP
11 SSH IC
5 Windmills IC (Yeah!)
11 Merkins IC
WEINKE
Mosey to rear of school.
6 Rounds Chelsea to kick off –
5 Pull Ups, 10 Merkins, 15 Squats EMOM
Keep a perspective as you move through your life… stages of life come and go.
Mosey to front of soccer field
Pyramid Complex – 50 yd mosey in between rounds
5 Burpees
10 Big Boys
15 Merkins (Reminder – this one was zero fun)
20 Squats
25 CDD’s
A wild Olaf appeared and was tagged in by Dirty Harry at this point in the weinke.
Mosey back to bus loop.
Isometric Recovery
Low Slow Squats x 20
Hold 60 Seconds at end of last squat
Pulse 20 times
Mosey to COT
11xWWI Sit up
22xHeels to the Heavens
Prayers for Luka, Grassy Knoll, community in times of need
Praise for family, Divac’s 2.1 being born today
Announcements
Blood Drive tomorrow – hit up 3D for info
Punch List out.
Now that YHC is back in the world of site Q’s and has learned that I don’t need word press for a pre blast 😬, here’s your notification that we have brought back a Thursday AO to Fort Mill High – The Coach’s Box arrived last week albeit under the shadows of AKA.
Now that the Tour De Fort (AKA) is complete, I expect regular attendance from PAX who seek not just to accelerate their 1st F but to accelerate their leadership as well. I’ll expound a bit.
Many of you know my enthusiasm for leadership and its study. In moving the AO back here, the Coach’s Box was fitting as every Q, just like a good coach, will bring a leadership message to accompany their workouts (saying weinke would have felt a bit awkward there 😬).
Last week, Sugar Daddy gave us a great message from his former baseball coach. Work fast, change speeds, throw strikes. This week, Spiderman brings something new. Fogerty the week after. You get the idea.
This AO also is very proximate to Hanging with Stang – where anyone can (and should) conveniently stack their first and second F together. After all, we’re called to accelerate in all three F’s.
It was YHC’s intent to establish an AO that brought Acceleration, Leadership & Fellowship all in one experience. If you like the idea of that – you know where to post on Thursdays. I look forward to seeing all of you there very soon.
SYITG!
Cyclops
WARMUP:
SSH
Windmill
Honeymooner
Downdog
THE THANG:
We did a thing I later learned is called the escalator.
Set up 10 cones spaced 2 parking spaces apart over in the church parking lot. Each time through you would add an exercise on the next cone. Then run a lap.
10 Merkins
20 Monkey Humpers
10 Mike Tyson’s
20 Flutters
10 side lunges
20 LBCs
20 CDD
10 Big Boys
10 Burpees
For demonstration purposes the first lap pax did 10 merkins and ran the lap. Second lap 10 merkins and 20 monkey humpers…all the way up to 10 where all exercises were done.
MARY:
Had a few minutes for the airborne special
ANNOUNCEMENTS:
COT: