Ladder of Fort Mill

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WARMUP: mosey to lot, Did 5 warm up exercises, SSH, Windmill, pickers, etc.
THE THANG: A ladder 6 street intersection strategy crossing 1 -10 reps squats 2-20 merkins, 3- 30 etc. Etc.

Then a quick ab workout at the Pharmacy, one person runs the other works
Butterfly crunchesx2
Heels to heaven x2
Bug boys x2

MARY: nope time
ANNOUNCEMENTS: f3 Charity race jan.28th. Read newsletter
COT: prayers for kids etc.

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Respect The Fallen Heros

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It was the day after The Super Bowl and the Monday morning quarterback syndrome was real, but we were there to pay homage to a fallen hero. His name is Army Sgt. Zachary D. Tellier and he was a great man.

The Thang:
5 Stations – No Excuses
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Jwow

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Super G loves Jack Webb

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36 degrees and balmy compared to how it has been.
WARMUP: ran to the corners of the path around WEP and performed SSH, Squats, mountain climbers and others.
THE THANG:
1. Jacob’s ladder on the hill. Merkins at bottom, donkey kicks at top.
2. Playground: partner up. Partner 1 runs around playground. Partner 2 does LBC. Flapjack. Repeat with derkins then swing crunches.
3. Jack Webb
MARY: round robin of Mary today
ANNOUNCEMENTS: Break the Dam, Cannoli run(May), BRR(September)
COT: family health, job search, praise for the PAX.

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CURRAHEE!!!

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WARMUP: SSH, Casbah Number 2s
THE THANG: Two teams. Two 60lb sandbags (thanks <@U01K743CG2G>)

Teams line up shoulder to shoulder and pass the sandbags up and down the line 2x rucks on.

Get up the hill where a stack of exercises is waiting. The team does the exercises and when the whole team is done, back down the hill to the sandbags. Rinse and repeat with the usual exercises. In the voice of Rooney from Ferris Bueller “9 times.”

MARY: 5 minutes of groin pulls.
ANNOUNCEMENTS: Dam stuff, Brthel, May CSAUP, Come to <#C02QBPVDDQ8> for <#C0ACZR27LN9> training!
COT: Praise Jesus.

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Round and Round

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False Spring hits today.
Don’t believe the lies. Keep posting.

THE THANG:

Perform each exercise in a suicide style workout.

20 squats with bell
20 SSH
20 single arm press
20 lunges
20 merkins 

I know there were probably too many side straddle hops but hey, we kept warm.

MARY: We stretched a bit and recovered a bit.

ANNOUNCEMENTS: Read your email newsletter.

COT: Prayers lifted up.

Thanks men for posting and getting 1% better.

“Let us not get tired of doing good, for we will reap at the proper time if we don’t give up.”

‭‭Galatians‬ ‭6‬:‭9‬ ‭CSB‬‬

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Old fashion

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WARMUP: Disclaimer and off to mosey to the church parking lot. Did some arm circles, MNC, and Wind Mill. Off to mosey to the back of HarriscTeeter for more warm ups. SSH, mount. climbers, hill Billy walkers, and down/up dog.
THE THANG: Ran to the wall for some Balls to the wall with some running and burpees. Times 2. Then over to the hill for the apartments. 11’s was on the menu with 10 CDD at the top and and big boys at the bottom. Finished with a message about keeping in touch with those men we do not see anymore but remember there F3 name. Then off to Walgreens for a short 100 and 200 DORA.
MARY: Back to COT for a cool down
ANNOUNCEMENTS: Read your letter, D2D make up and mens shelter
COT: Prayers for travel mercies and healing.

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My wife saw my weinke and the thang. Questioned what we do in the gloom

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WARMUP: mosey to band lot
20 SSH
10 imperial walkers
10 hill Billy walkers
10 cherry pickers
10 merkins
Calf stretch
Down/up dog

THE THANG: Indian run to baseball/softball fields. 1 burpee at back before running up

Partner work. Partner 1 runs while 2 exercises
– 100 durkins
– 150 step ups
– 200 in-n-outs on bleachers

Parking lot partner work
Partner 1 exercises across lot while partner 2 runs to gate and picks up where partner 1 got to. Bear crawls and lunges

Indian run back up the hill by fields to cot

MARY:
ANNOUNCEMENTS: D2D and break the dam coming up. Libberity must of hit HC in his dreams
COT: prayers for family, pets and surviving another stagecoach bootcamp

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