Old School Fort Workout

Leave a comment

WARMUP: Drill bit warmup: Mosey around the park’s path, stopping every 1/10 of a mile to do 10 merkins, 15 squats and 20 ab exercises.  Hit 5 drill bits before moseying to back parking lot of Springs Global.
THE THANG: In parking lot: 10 merkins, lunge walk to opposite curb then 25 calf raises.  Rinse and repeat two more times.  Mosey to courtyard in front of Pike building.  5 derkins, 10 step ups, 15 calf raises in rip stick squat position.  Mosey to grassy hill across from veterans park.  NUR to the flat part of hill then do 10 merkins, run to the top of the hill and do 10 more merkins before running down the hill.  Rinse and repeat.  Mosey back to parking lot at Pike.  10 muscle ups followed by 1 minute of wall sits.  Mosey back to COT for Jack Webs and Hip exercises.
MARY:
ANNOUNCEMENTS: all ao’s closed on Monday.  Meet at NAFO at 6:00 for 9/11 workout.
COT:

TClap |
0

BBQ And Burpees- Updated!

Leave a comment

Brothers from multiple regions will converge on Peachland Polkton Elementary at 0630. Hour long beatdown followed by some delicious BBQ at Jon Gs BBQ. Plan is to be in the line waiting around 0800. Coffeteria to follow in the BBQ line. Jon G’s will have free beer for those interested while it lasts (you may want to bring some back up) and we will coordinate additional breakfast items for those that wish. BBQ will be served starting at 1100.  Oh, and yes, there is a patch. This is definitely the most true definition of a CSAUP. Getting up super early to travel an hour to go get BBQ with a workout before hand.

We will be looking for SC’s up until September 19th, at which time we need to HC for the event.  Please use the link below to sign up.

 

Sign Up Here!

TClap |
0

CPR Training Class

Leave a comment
  • QIC: Rock Thrill
  • When: 10/08/2022
  • Posted In: Pre-Blast

Gentlemen, I know of at least one PAX who is alive today because another PAX knew CPR and confidently performed it on him the day he went down at a running workout in South Charlotte. I would be willing to bet this is not the only story like this across the Nation. If you were at a workout and someone went down, would you do everything you could to save them, including CPR? The better question actually may be, COULD you?

While I have taken CPR before, I want to know it down cold. Let Me Run season is also upon us and for those who will be coaching, we need to be ready for the kids entrusted to us. I figure this is as good a time as any to get this done.

WHAT: CPR Certification Class led by Karen Ledford-Schwabenlender
WHEN: Saturday, 10/08/22 from 08:30 AM to 10:30 AM
WHERE: The Stone Man, 3500 Highway 51, Fort Mill SC 29715
COST PER PERSON: $15 or $30 if a 2 year certification card is desired from the American Red Cross

Class will accommodate up to 10 people.  M’s are welcome to sign up and attend as well.

8:30 start should allow time to attend your workout, clean up, and head over, as The Stone Man is located near Regent Park. I will provide some coffee. Snacks OYO.

Please sign up here –

https://www.signupgenius.com/go/20f0a4aa4ad2ca7fb6-cprtraining


Please Venmo your payment to me at @Chris-G-Davis. Please indicate your Hospital name, as well as F3 name, and whether you want a certification card or not.

Looking forward to this.

– Rock Thrill

TClap |
0

Legs and things

Leave a comment

WARMUP: SSH, Overhead claps, MNC, Windmills, Karaoke, butt kickers, and goof balls
THE THANG: lots of running, leg exercises including squats, monkey humpers, calf raises, lunges. Then did a dora 100 merkins, 150 seal jacks, and 200 shoulder taps, finished with some curb work and running
MARY: flutters, LBCs, box cutters, and some broga
ANNOUNCEMENTS: final countdown, dam to dam sign up
COT: stay close to HIM to stay on track and refreshed and recharged. We tend to get sidetracked and sucked into the vortex of the world going going going and it wears us down and we become vulnerable. Stay close to HIM

TClap |
0

Touchdown!

Leave a comment

Thanks Slapshot for letting me Q the morning after Penn State season opener that didn’t end till after midnight…at least we WON! So seeing that football season is here, incorporated some of my son’s HS football training into the weinke.

COP: SSH (Bonasi was shocked this was the first exercise), windmills, IW, LSS. Counts were in touchdown points.

Still in COP, crowd favorite: Up / Downs

Mossy to HT side wall, wall sits while PAX sprint to O’Reilys building and complete 1 burpee.

Mossy to back of Express Oli for 10 steps up per leg

Mossy to bottom of road to Evolve Apartments. Run the hill to Tega Cay Drive 6 times (points for a touchdown), and for extra point, ran the grass hill.

Round of Flutters and leg raises

Another round of Up / Downs

Score was tied with 2 minutes left, ran the hill 3xs.

Round of Merkins

Mossy to back of O’Reilys for 10 more step ups, 14 irkins, 7 derkins

Mossy to wall for repeat wall sit/burpees

Mossy to COT for last round of Up / Downs and abs lead by Bonsai and Skipper (I think)

Thanks for oportunity!

TClap |
0

KB Mashup

Leave a comment

7 showed up this morning at the Hive to the sound of Garth Brooks. Uhaul knows how much I dislike it so he made sure it was playing loud. We debated on what music to play for a bit and settled on 90’s Alternative.
Warm-ups consisted of several dynamic arm and leg stretches along with a plank routine to stretch out the back and hips.
The Mash-Up:
Each routine consisted of three exercises in each set with the fourth combining all three exercises. Here are the five routines:
• HALO
• ROUND THE WORLD
• SMURF ROTATION
• COMBO

• RACKED SQUAT
• RACKED LUNGE
• CALF RAISE
• COMBO

• PLANK PULL THROUGH
• ROW
• CURL
• COMBO

• SWING
• WINDMILL
• SHOULDER PRESS
• COMBO

• GOBLET SQUAT
• SKULL CRUSHER
• LBC
• COMBO (Most difficult, from squat transition to ground and back up to your feet after LBC)

First round 10 reps, second round 5 reps with some running in between rounds. Lots of discussion about Ben and JLO and their movie careers.
Great job everyone!

TClap |
0

Lite Work

Leave a comment

WARMUP:

Mosey, Hillbilly Walker, Cherry Picker, Windmill,

THE THANG:

Mosey, The Motivator

Mosey, Circle of Pain (Mercans, Flutters, etc)

Mosey, Circle of Pain (Box cutters, Big boys, etc)

Mosey, Circle of Pain, (We named a workout called the Frat Boy, which involved a stair workout with Burpee’s).

Last 10 minutes we did Rowers, Fire Hydrants military presses, forward, and overhead claps.

TClap |
0

Some of everything

Leave a comment

WARMUP: none
THE THANG: three fathers WOD, vacuum cleaners until fail, 4-corners ladder (5,10,15,20 reps at each corner) with 8ish exercises. Pax used sidewalk chalk to initial their completion of each round
MARY: motivators from 6 down
ANNOUNCEMENTS: final countdown, 9/11 convergence
COT: prayers for school teachers & students, and grateful hearts

TClap |
0