WARMUP: Stretch OYO
THE THANG: Rucking with stops every 5 min for 5 merkins and 10 squats. On the return home we upped it to 10/15
MARY: None
ANNOUNCEMENTS: A lot
COT: Had to be there
WARMUP:
20 SSH IC
14 LSS IC
10 Windmills IC
15 MNC IC
Farmers carry to center parking lot
THE THANG:
PAX partnered up, ideally based on ability or kettle bell weight to help promote a ISI DORA. PAX would complete exercises while the their partners performed a movement across the parking lot. After each completed the exercises, they would share their rep count and the delta would determine the number of reps the winner/loser would perform of an easier/harder exercise.
Round 1: NUR
– [ ] Goblet Squat
– [ ] Skull crusher
– [ ] Lunges
Winner – Plank
Loser – American Hammers
Round 2: Sprints
– [ ] KB Swings
– [ ] Curls
– [ ] Halos
Winner – LBCs
Loser – Flutter with press
Round 3: Bear Crawl
– [ ] Snatch
– [ ] Merkins
– [ ] Upright Row
Winner – Al Gore
Loser – Man Makers
**this round was tough**
Round 4: Power Skips
– [ ] Bent over row
– [ ] OH Press
– [ ] Tricep Extension
Winner – Hello Dolly
Loser – Hello Dolly w/ press
MARY:
10 Flutters IC
10 Windshield Wipers IC
10 American Hammers IC
ANNOUNCEMENTS:
The JOC is hosting Rock Hills version of AKA Wednesday, great way to support and get to know our regional neighbors to the south.
Convergence coming up at NaFo I n Labor Day.
COT:
As we start the week, be mindful of all we have to be thankful for. Everything else stays in COT.
WARMUP: lap around the parking lot. Each man had opportunity to lead an exercise in cadence.
If memory serves correct it was:
Squats,
Merkins,
Standing penguins,
Imperial walkers
Moroccan night clubs
THE THANG: Fartlek style repeats focusing on keeping feet quiet (meaning less impact and less putting on brakes), keeping head steady, keeping ruck close to body, quick short steps landing on a bent knee vs an outstretched leg. We did over 2 miles worth of speed work. Very proud of the guys for coming out and getting faster. Spare rucks are always available for guys to attempt The manly thing.
MARY: keep core tight during shuffle to reduce chance of injury.
ANNOUNCEMENTS: congratulations to my wonderful M for not killing me for the first 14 years of our marriage.
COT: Grout took us out. Prayers for @shower curtain
WARMUP: None
THE THANG: Short disclaimer then a 1/3 Mile Mosey to Brayden Clubhouse for some simple instructions.
– 20 yard lunge walk
– Nur back (not sure of spelling??)
Run to corner of Brayden Parkway & Emory Lane
10 Merkins
15 Sealjacks
Run to corner of 160 & Emory Lane
10 Merkins
15 Selajacks
.9 Mile Loop (Rinse and Repeat)
MARY:
ANNOUNCEMENTS: Prayers for Shower Curtain and patience with children
COT:
WARMUP: pre ruck weigh in
THE THANG: ruck
MARY:
ANNOUNCEMENTS: hug your kids
COT:
WARMUP: Brief mosey around the fake track by the gym followed by COP with various classics
THE THANG: The Main Event started with a brief stop at the only real grass at The Yard for some Knee Tar N’Diayes and Mahktar N’Diayes. Then we moseyed to the gym wall for three rounds of the following:
Donkey Kicks x10
Monkey Humpers x20
Merkins x30
Squats x40
Flutters x50
After each round we recovered with either Lunge Walks, Bear Crawls or Backward Lunge Walks
Mosey back to main parking lot for tunes by UHaul plus some more exercises
MARY: Bitcoin took the baton and led the pax through some Mary, capped by a plankorama triggered by UHaul.
ANNOUNCEMENTS: Many good things going on in The Fort. Read your newsletter and join in along the way.
COT: Welcome to FNG Stinger! he posted after hearing the Order of Man podcast with DOAH. Thankfully he chose to post despite what he heard. He will be back and will fit right in like he’s been here forever.
Bitcoin took the Shovel Flag today! Great to have this Accelerating pax step into a leadership role. Put The Yard on your Sat itinerary — he’ll keep this AO soaring!
The pax pushed through the Main Event with perseverance. Some mumblechatter from Crab Cakes and UHaul plus some Form Police from Peabody kept spirits light enough. Apparently Fogertys guidance that The Yard is a 45 min boot camp (and not a Moderate boot camp) hasnt made its way to all the pax. It’s clear everyone can handle it from today’s work, including our FNG Stinger who wasn’t far behind our King, Runy Slippers. Also near the front was Old Bay, who is clearly accelerating following his return to the Gloom.
Thanks to Fogerty for resurrecting The Yard. We have a trio of good options on Sat now — nice work!
Always an honor to lead the pax. SYITG!
Your previous Site Q was called upon to bring back #BAOPS Pain to Alcatraz. Sadly the current Site Q conveniently scheduled YHC when he was away…hmmmm. All week YHC was planning a weinke so that his entire Bourbon Chase team would post and support their driver. Well, only 2 posted, so the remaining team members will be walking or running between transition locations. What is Tega Cay known for? Well Fishsticks created a weinke “one time” that allows all PAX to experience all the HILLS of Tega Cay, so I figured why not use that as a platform. We also welcomed a FNG!!
The Thang:
During COP discussed the weinke as staying on the parking for full hour. HA! after a short COP, mossy to pull-up bars (shocking). Each PAX held plank while each did 5 pull-ups. The FNG was the second best performing pull-ups! Mossy along the path to the intersection of Tega Cay DR and Woodhaven Dr. That is base camp. From there, there are 6 legs (hills) to explore. Run to end of Woodhaven, Timberlake, Catamaran, to the lower fire station parking lot, to the bridge, and to the bottom of the infamous hill. Do 10 merkins, then back to base for 15 LBCs. Some got 4+ miles, others 3+ miles…..it was glorious!
As for FNG, grew up in Iowa and a Hawkeyes fan…..Hayden Frye is their head coach for those non-Big10 fans. YEs Big10 is THE college football conference!
Trucker out
WARMUP: NONE
THE THANG: Mosey to intersection of Academy St. & Monroe White St.
10 – Jump Squats then run up the hill to Watson St. / Parking Lot then back down.
Ran Academy St. left on Forrest St. left on Confederate St. left on Main St. and left back on Academy St. to make a (.91 Mile) loop.
10 Merkins, 10 Mountain Climbers, & 10 LBC’s every corner and intersection. (6 per lap)
MARY: American Hammer and Flutters
ANNOUNCEMENTS: Prayers for health & back to school
COT:
WARMUP: Light Stretches
THE THANG: The Pax executed The Twister- Dora at the Baxter Exchange
MARY: Flutters and of course Gaspumpers
ANNOUNCEMENTS: it was advised that the pax read their newsletter
COT: Prayed for Marriages
WARMUP: 10 SSH
THE THANG: In preparation for IronPax 2022, we completed an IPC throwback WO from week 3 of 2020.
– Run 400m (which is conveniently 1 loop around the Harris Teater parking lot)
– 100 Merkins
– Run 400m
– 90 Squats
– Run 400m
– 80 Merkins
– Run 400m
– 70 Squats
– Run 400m
– 60 Merkins
– Run 400m
– 50 Squats
– Run 400m
– 40 Merkins
– Run 400m
– 30 Squats
– Run 400m
– 20 Merkins
– Run 400m
– 10 Squats
– Run 800m
Total work is 3 miles of running, 300 merkins and 250 squats
MARY: Nope
ANNOUNCEMENTS: A terribly off key version of happy birthday was sung for Long Duck (60) and White Hot (41), followed by 8 minutes of discussion around items that are in the newsletter.
COT: If you were there, you know.