Zipper

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WARMUP:
The pledge of allegiance
THE THANG:
Run to old Hardee’s parking lot
Provide directions to Pax to run right side zipper.
At each end 10 merkins and 10 squats

Run back to COT
3 miles
100 merkins
100 squats

Most got more than 3 and more reps since they are fast.
Approximately 130 reps of each plus other stuff at the end.
MARY:
ANNOUNCEMENTS:
COT:

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3 Man Relay

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WARMUP: Mosey, SSH, MNC, Imperial Walker, Hillbilly Walker, Merkin
THE THANG: We did a 3 many relay where one pax ran the 100 yard and the other 2 did the exercise until the pax got back. We did OYO squats, reverse lunge, merkins, shoulder taps, plank, calf raise, flutters, American hammer.
MARY:
ANNOUNCEMENTS:
COT:

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The ol Tripod

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Was a chilly one today but we kept moving to warm us up. With some running events on the calendar for the PAX, it was a good time to bring out the Tripod
WARMUP: Run to the traffic circle (1/2 mile). SSH, Squat, merkin, mountain climber
THE THANG: There are three directions from the traffic circle. PAX would run leg 1 and at the end of leg:10 merkins 20 squat 30 LBC. This would repeat in 2 more directions. Every time PAX pass through the center traffic circle: 3 burpees. Rinse and repeat until 6:50 then run back to COT. We achieved 2.4 miles 50 merkins, 100 squats and 150 LBC.
MARY: Round Robin that included fluttah, box cuttah, American Hammer, Rosalita, Freddy Mercury, Hello Dolly, LBC
ANNOUNCEMENTS: Break the Dam run, and Cannoli Run(May)
COT: health and healing, job searches

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1-10-26: Breathing exercises

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WARMUP: Mosey to Police Station lot

Exercises in cadence
Imperial walkers
Hillbilly walkers
Windmills
Low slow squats
Hold people’s chair with Moroccan night clubs
Side straddle hops

Mosey to veterans park – plank and pledge of allegiance

Mosey to the site formerly known as footloose

THE THANG:

Partner DORA was the theme, but she wasn’t there (open to all men). Partner 1 runs to designated light pole and back. Partner 2 does the same while partner 1 picks up where partner 2 left off.

100 burpees
200 squats
300 flutters

A few words shared and a mosey to bottom of Monroe white.

Gather, then sprint uphill to the right hand turn and recovery jog to print shop pull up bars

Hangs and Merkins
Hang 30 seconds – 15 merkins
Hang 20 seconds – 10 merkins
Hang 10 seconds – 5 merkins

Mosey to pike energy lot and 5 burpees OYO….because why not.

Mosey to wall of police station for wall sits and gratitude expressions.

Mosey to COT

MARY: there was no time and she was not there. Open to all men.

ANNOUNCEMENTS: You bet – Break the dam on 1/31 and Q source Wednesdays at Tega Cay Dunkin. Read your newsletter.

COT: Was, is and will always be the 5th core principle. Cousin Vinny was welcomed, named and will be back per his words and knowing where 2nd f happens afterwards on the west side.

Thanks for the call, JWOW. You were missed.
Honored as always to lead.
:eye:

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Sofrito is here!!!

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WARMUP: nope
THE THANG: walk Kingsley loops 3.2ish miles. Finish with some squats, imperial walkers, merkins, burpees
MARY:
ANNOUNCEMENTS: jan 31 run/ruck at river walk
COT: prayers for successful medical procedures and recoveries

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Backblast!

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WARMUP: Side straddle hops, merkins, imperial walkers, windmills
THE THANG: Mosey to church hill, partner up, one partner runs to top of hill and does 10 merkins, runs back down hill while partner does plank shoulder taps. Alternate splits for 10 min. Mosey to FBCFM parking lot, partner up, one partner does bear crawls or frog jumps for half the parking lot, sprints remaining distance and returns to partner who is alternating 25 LBCs and 25 russian twists. Alternate exercises for 10 min. Mosey to playground at PrintShop. Perform 10min AMRAP, no partners, 5 pull ups, 10 merkins, 15 squats. Mosey to COT.
MARY:
ANNOUNCEMENTS:
COT:

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King of The Ring Round 1

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Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Merkins – 10 IC
Low Slow Squats – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
The Thang:
Perform a Ladder: (Start with 5 reps; Add +5 each round except Blockees)
After each round, run 1 lap around track
Exercises (with cinder):
1. Blockees (burpee w/ cinder)
2. Block Chest Presses
3. Block Curls
4. Block Squats
5. Block Swings
6. Block Overhead Presses
MARY: Didn’t have enough time for her to show up
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Lost in Running Translation

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WARMUP: No warmup. Runners don’t need a warmup. They just start running ??‍♂️
THE THANG: Ran between 4.4 to 5 miles. NASA and Cohiba got lost on the way back which created us running close to 5 miles. The original route was lost in translation by Vuvuzela.
MARY: Runners don’t know who Mary is.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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BLIMPS and stuff

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WARMUP:
Ran around parking lot stopping to do a few COP warm-ups here and there.

THE THANG:
Ran across cool bridge to field house. Partnered up for some BLIMPS. Partner 1 did stationary exercises (alternating between 2 listed below), while partner 2 did moving exercises to the bleachers, then ran the rest of the way, across the bleachers and back.

1. B – Bomb jacks, Box cutters, ==> Broadjumps
2. L – LBCs, Lunges (in place) ==> Lunges
3. I -Imperial Walkers, Inclined Merkin ==> High Knee
4. M – Merkins, Monkey Humpers ==> Mosey
5. P – Plank Punches, Peter Parkers ==> Power Skip
6. S – SSH, Scorpion Dry Dock (5 each leg) ==> Shuffle Left/Right

Finished right on time. Great work, men!

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Lucky 7 and 11s

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WARMUP: Slow mosey around the Harris Teeter parking lot, circle up where Golden Corral flag used to be planted for the following (SWIMS):
– 25 SSH
– 10 winmills
– 15 imperial walkwers
– 15 MNC
– 10 strawberry pickers

Then mosey to the parking spots in front of Cholandu Indian restaurant….
THE THANG:
Part 1: 11s
Using the driveway between Cholandu and Dollar General as each end, do 11s with the following exercises
– Squats
– Lunges (2 ct, every other leg)
That got a mile or so in and worked the legs.
Original intent was to use the gravel hill off of Stockbridge drive that leads up to the large cell tower, but the pole light there was out. Next time…..

Part 2: 11 of 11
Mosey around back behind Red Bowl to the infamous dumpster.
11 exercise stations set up, each were 5 parking spaces apart. Do the exercise, bear crawl to the next station. Repeat until done. 11 reps of each exercise. Exercises were:
1. Merkins
2. LBC
3. SSH 4ct as usual
4. LSS
5. CDD
6. Flutter 2ct / every other leg
7. IW 4 ct as usual
8. LSS
9. Mtn Climbers 2 ct / every other leg
10. LBC
11. Lunges 2ct / every other leg
A LOT of bear crawling. Shoulders were smoked.
Gave us about 5 minutes left. We went to the Harris Teeter wall on the side of the building. Everyone in people’s chair. Hold it while first person runs across the parking area, does 2 burpees, then runs back. Next person in line follows until everyone is done. That gave us 1 minute to mosey back to arrive at COT right at 6. BOOM!!
MARY: None
ANNOUNCEMENTS: A LOT going on! Read the newsletter, get involved, and also be informed about what has been going on around The Fort.
COT: Alot lifted up. There are alot of injured PAX, and others not posting because they have burdens. Reach out to those guys. If they cannot work out, at least they can walk and enjoy the 2nd F to help with their 3rd F.

Thank you for the opportunity to lead.
SYITG
-NASA

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