We ran Kingsley loops.
Did some announcements and lifted up a few in prayer – including ourselves as we desire to be slower to speak and anger and quicker to listen.
WARMUP:
Slight mosey to the road leading from the Fort Mill parkway entrance to the AO.
Some 21’s of SSH and IW/HW (alternating IW and HW every round of 5)
20 SSH & 1 IW
19 SSH & 2 IW
…
16 SSH & 5 IW
THE THANG:
DORA of
100 Merkins
200 LBCs
300 Squats
One partner runs ~70yards up and down the slight incline
Continued the 21’s from above for another 5 rounds.
5 burpees
Run the same distance as from the DORA
10 squats
Run
10 Merkins
Run
10 LBCs
Run
X2
Then wrapped up as many of the 21’s as possible before COT.
WARMUP: SSH, Cherry Pickers, Merkins, Imperial Walkers, LBCs
THE THANG: Starfish w Bombjax at the center – 3 exercises at each of the corners. Coupons were a hit !
MARY: 5 mins at end
ANNOUNCEMENTS: Blood drive, CSAUP, Bubble pancake breakfast, Final count down,
COT: Prayers for Tootie, Destiny in-laws, Health, Families
WARMUP: Mosey to Fort Mill Church of God, Side straddle hop, cherry pickers, Moroccan nightclub
THE THANG: #1 PAX did wall sit while 1 PAX did 2 burpee’s each.
#2:
Round 1. (10 exercises below and drop last exercise each new round)
5 Burpee’s, 10 LBC’s, 15 CDD’s, 20 Lunges, 25 American Hammer’s, Plank (30 seconds), 35 Monkey Humpers, 40 Flutters, 45 Mountain Climbers, 50 Squats.
MARY:
ANNOUNCEMENTS:
COT:
Plans had to be changed slightly as there were only 3 of us there but I still made sure we get our moneys worth of the early wake up.
We left the sandbags and ladder in the car and rucked around the school for 2.86 miles with 10 merkins every 3 minutes on the minute, total of 200 merkins. We finished up with 3 minutes of abs lab.
Great time to catch up with Mainframe and Divac.
I’ll keep the ladder handy for my next Q…
We prayed for our families, kids, patience and a great summer for everyone.
Tinsel out!
Ruck around Kingsley while receiving some TPS report notes and action items collected by @38 while @bandcamp was down range horn blowing.
WARMUP: 10 SSH, 10 slow SSH, 10 fast SSH
THE THANG: James Giberson WOD & The Bert WOD
MARY: ain’t nobody got time for that
ANNOUNCEMENTS: blood drive, upcoming CSAUP
COT: prayers for health and praises for Jesus
At 0515, YHC was the Loan Rucker, so I quickly throw my ruck in the back of the truck and sprinted to catch up with the Sweep the Leg Pax. As I was about to join the group, I headlight came flying by me, Flounder on his bike. I quickly turned around and ran back to AO start.
We started our ruck journey a bit late, but covered 2.0 miles around the Baxter circle and stops at the pool parking lot for sets of merkins and squats. In addition, we had alot of time to discuss our vacations, Flounder’s workout schedule with his M, and 3rd F bible reading Cakeboss discussed with us on the way back to COT.
Great discussion and workout today.
We 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. The place will have free beer for those interested and we will coordinate additional breakfast items for those that wish. 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.
It was a gloriously humid morning at BAOPS where I was joined by 4 other pax to tackle the hills of Tega Cay.
WARMUP: 24 SSH. That’s all we needed to get warm with 70ish relative humidity.
THE THANG: Sprinted out of the parking lot for roughly.25 miles.
Performed the following:
12 Merkins IC
12 Squats IC
12 LBCS IC
12 Flutters IC
Sprint another .25
Repeat the exercises reducing the reps by two.
We would run from the traffic circle by Anchorage all the way to the marina and back towards the fire station to complete this sequence. When we got to 4 reps I had us run up “the hill” and then back down to get our set of 2 reps in.
From there we ran back up “the hill “ to the fire station for part 2 of the Weinke.
Here I began part 1 of a Webb. HR Merkins and Double Count shoulder Taps. We got to 6 and 24 and then sprinted a little over .25 miles up towards the TC clubhouse. Here I flapjacked the exercises so we would do 1 shoulder tap for every 4 HR Merkins. We got to 5 and 20 where YHC looked at the time and got us back to the Runde parking lot.
Back at the lot we finished with 6 Taps and 24 HR Merkins.
Part 3 of the Weinke took us to the basketball court where I led the pax in a core focused Tabata. This included BBS, LBCS, Flutters, Hello Dolly’s, Freddy Mercurys, Dying Cockroach, Hammers, FGLbcs, and a plank. The “rest” in between sets was a sprint in the parking lot.
With exactly 35 seconds left YHC realized there was an exercise he didn’t call but everyone expected. So we ended with 10 burpees OYO.
Great Work by everyone as we ended with over 3 miles and lots of Merkins.
I spoke a little today about an accomplishment I had earlier in the week and how great it felt to get it done. But I also mentioned that with accomplishment comes the threat of complacency. While we should be proud and enjoy achieving a goal… that doesn’t mean we don’t stop pushing or finding that next “hill” to climb. A message I thought appropriate for Alcatraz.
Announcements were plenty. We have a lot going on in the Fort and are blessed with the opportunities we have.
Prayers for health and guidance.
Until the next time …. Slapshot 👊