WARMUP: normal stuff
THE THANG: Double DORA
100 UHauls
200 Curls
300 Squats
100 Skull Crushers
200 Chest Press
300 Flutters
MARY:
ANNOUNCEMENTS: Christmas party TBD
COT: yes
17 months since the last post at the AO: $0.00
52 minute round trip: $0.00
2 Jerry Cans and 1 60lb Sandbag: $$$$
7 PAX for the main event: $0.00
Running hills for 25 minutes to start… Priceless
YHC hasn’t been to Pantheon in quite some time. Not since 2020. It’s still the same West of the Peach Stand.
The PAX rolled up and the disclaimer was given. We repeated the five core principles and off we moseyed into the gloom.
Hill work on Hubert Graham
Run down the hill past 5 light poles, ascending movements at each pole to the stop light. Repeat.
Burpees 1-5
Merkins 5 per pole
Lunges 5 per pole
Skater Jumps 10 per pole
Mosey back to shovel flag
Partner DORA w/coupons
50 Burpees – Farmers Carry out and back
100 OH Press – Bear Crawl out and back
150 Squats – Run/Nur out and back
200 SSH – Farmers Carry out and back
250 Flutters – Farmers Carry out and back
We finished up in the middle of the flutters. YHC was sad to not put the stamp on the 250, but 0600 is 0600. Solid work given by all PAX.
NMM
In the middle of the hill repeats, we stopped for story time. Long/short, YHC played a part in helping someone stop choking to death last night. Michelle Schmidt is her name. She almost passed away right next to us. Her daughter in law was running late and could have showed up to learn terrible news. It could have been different. She could have passed away and everything changed for those in her life. God did not have that plan last night.
After the adrenaline subsided and the night moved on… I tossed the situation around in my head every which way. Reminder – life is precious. It could end in the wrong swallowing of a taco. What are we doing today in light of this fact that life could end at any moment?
Prayers/Praises
Cable Guy and family for the loss of his son.
Aquaman and the loss of his son.
Michelle Schmidt and her living another day.
38 Special – thanks for tapping YHC to lead today. It was a great time.
Punch List out.
Seven pax posted at Ring of Fire.
Warm up
Began with a run around NaFo.
SSH
Windmills
Imperial Walkers
Moroccan N/C
Low slow squats
Big Arm Circles
Peter Parkers
Plank Stretches (honeymooners/down dogs)
Main Event
Alternated between pull-bars work and a ring of fire routine with cindys (pax hold cinder block, all side shuffle in a circle, Q calls out the exercise, back to side shuffle, then another exercise is called). Wears you down quickly.
Pull Up Bars: Pull ups (10x); Merkins (10x)
Run to bottom of hill and back
Cinder blocks: Curls and squats
Run to bottom of hill and back
Pull Up Bars: Chin ups (10x); Merkins (10x)
Run to bottom of hill and back
Cinder blocks: KB swings and OH presses
Run to bottom of hill and back
Pull Up Bars: switch-grip pull ups (10x); Merkins (10x)
Run to bottom of hill and back
Cinder blocks: Man-Makers and uneven merkins
Run to bottom of hill and back
Pull Up Bars: burpee pull ups (5x); knees-to-chest (10x)
Run to Benches and do:
Step ups (10 ea leg)
Butt touch squats (15x)
Dips (15x)
Derkins (15x)
Run to COT
Short round of Mary: LBC, Protractors
Fini
Announcements, prayers/praises.
WARMUP: Mosey, SSH, IW, HW, yoga
THE THANG:
Run
5 burpees
10 jump squats
15 merkins
20 split squats
https://strava.app.link/98HQMpfDYob
NMM:
Sometimes it’s hard to know when you’ve crossed the line. We ran to NC
COT:
Prayers for Cable Guy
7 pax and 1 pet on board for a morning of Milllkshake.
The warmup: We followed the Fort Q, Straight Up, as he led us through some warmups and stretches.
We launched uphill toward Mccammon Street. We saw a pax coming in hot.so we circled back around the trail to the amphitheater for a pickup.
I wanted to get the pax some extra burn in this morning, so I picked several spots to do an advanced pace walk/run from point to point. The first was to run up the grassy hill to the upper level WEP parking lot.
Shoulder station: First exercise was Moroccan Night Clubs (15 in cadence).
Next, I mentioned the AMRAP for Autism at Alcatraz for a shoutout to Divac and the men doing that hard thing today.
All exercises moving forward were AMRAP for 1 minute. Thanks to Uhaul for the timing.
Overhead Claps/Monkey Humpers
Move along to next station. 2 times we picked up the pace and went from one fixed point to another fixed point to increase the heart rate a bit. Bowser showed off his youth and showed us all the bottom of his feet both times.
Next station; Springs Parking lot
Shoulder Taps/Merkins (1 min AMRAP each)
Moved along
Brief stop at Springs Insurance for 1-minute AMRAP of dips on the wall.
Next stop: Millstone Stairs:
3 rounds of leg exercises, calf raises. squats, lunges, as each pax went up and down the stairs one at a time. (Totally stole that from the Fishsticks workout at Footloose this past Thursday).
Advanced pace up the stairs and run to the upper-level parking lot at Millstone Park.
LBC’s/Flutters (1 min AMRAP each)
Headed back to COT. We were cutting it close on time, so we picked up the pace at the final stretch coming up Mccammon Street toward WEP. Bastion must have seen a squirrel because he pulled Tesh out way in front of us with Bowser a close 2nd.
Back to COT. As always, the mumblechatter at Millllkshake was top notch today as we all learned a little bit about each other.
Backblast complete.
Todd Dunmyer, 55, Dojo
The weather was warm in the metropolis of Fort Mill this morning. Five men showed up for the workout. Disclaimer complete, we headed out of the parking lot to the Town Hall for warm-ups:
SSH, Imperial Walkers, Moroccan Night Clubs, Windmills, Plank Stretches.
Next, we headed to the center of town. We stopped for 1 minute of good form merkins and toe taps on the curb. We continued our tour to the bottom of the street. In cadence squats to catch our breath before climbing the stairs to Millstone Park. In the parking lot, we completed 1 minute of good form Carolina Dry Docks along with some abs exercises.
We headed back up the hill to Withers Street where the Minnow Pond pax were running around town. We stopped at a set of stairs and did a series of leg exercises while one pax ran up and down the stairs.
Exercises: Squats, Calf Raises, Lunges, and Jump Squats
We returned to our launch site and finished with lap around the parking lot. We completed 1.5 miles and lots of exercises.
Great job by all.
IT was a warm windy morning (but dry) as we all gathered at The Ranch. We began with a quick warm-up of SSH, Monkey Humpers (for Bobber as he drove in), Imperial Walkers, Hillbilly Walkers, Windmills and Moroccan Night Clubs.
We then moseyed over the the front of the school to be a bit protected from the wind and did 2 sets of wall sits with a 10 count down the line followed by plank-45 degree, BTW each for about 20 seconds. It should be noted that during this portion Bobber seemed very confused that further movements would follow the pervious one and seemed to be trying to get a jump start heading back to the parking lot each time. The look of confusion as he returned to the wall was priceless… each time…
The body of the work consisted of AMRAP of the following movements with the timer being a PAX shuffling with a 60lb sandbag (120 for Bobber) to the painted rock and back. Several PAX commented that this list seemed similar to Tuesday only without the set number of reps, to which I pretended not to have heard… I mean there are only so many options right? Plus I’m sure I added at least a few new things… I hope…
We completed about 3 rounds and then returned for COT
We had 6 at the Ring of Fire this morning for a full body beardown.
We started with a mosey around the NaFo parking lot and did several exercises to warm up. WINDMILLS, MORROCAN NIGHTCLUBS, IMPERIAL WALKERS , HILLBILLY WALKERS AND SSH
The WOD consisted of
1.MERKINS, FLUTTERS, SQUATS
2. WIDE ARM MERKINS, LBC, MOUNTAIN CLIMBERS
3. DIAMOND MERKINS, BB SITUPS, CALF RAISES
4. CAROLINA DD, AMERICAN HAMMERS, BOX CUTTERS
We would do a card then run from the awning at NaFo to the stadium stop sign and back. We started at 20 reps per exercise then 15 then 10 . We were able to complete 2and 1/2 rounds before time ran out.
We ended with COT
Thank you Kaiser for the opportunity to lead
We did a modified Manion type of workout:
15 squats with ruck and sandbag on
15 ruck curls
run one lap (1/4 mile)
partner up and toss sandbag for 100 yards
15 ruck curls
ruck one lap
partner up and toss sandbag for 100 yards
15 ruck curls
run one lap
partner up and toss sandbag for 100 yards
15 ruck curls
ruck one lap
partner up and toss sandbag for 100 yards
15 ruck curls
one of the sandbags couldn’t take it any longer and started smoking after the first 100 yards, filler bag was destroyed!
Crab cakes was voluntold upon arrival to lead us on a great 10 minute broga session and as the HIM he is he accepted with a big smile!!
It was a great combination of ruck, run, broga plus all the mumblechatter.
Cicada and Badlands are morphing into ruckers.
Great to see Dinghy back in the gloom, we also had a visit from Snooze who drove 45 minutes to join us that morning.
Tinsel OUT
Welcome to Bonus Ass Kicking April
We had 19 at the Ballroom for a glorious 4 corners of pain!
Every morning we post, we go to one of the ‘corners’ of our region but in the end we are all one of The Fort PAX.
It was great to see so many PAX on this chilly March morning. Special shout out to Beaker for posting for the second time in 2 days! Great job and keep posting, also great work 3D supporting him
The Thang:
We started off with a warm up:
15 SSH
15 Wind Mills
15 Imperial Walkers
Break out to groups at each corner.
Round 1 – mode of transportation- karaoke
Corner 1: 10 wide arm merkins, 20 mtn climbers single count,
Corner 2: 10 big boys, 20 dying cockroaches do
Corner 3: 10 burpees, 20 grave diggers, single Ct
Corner 4 : 10 plank jacks , 20 Peter Parker’s
After all 4 corners were done we gathered at top of hill leading to bridge until the 6 was is in. Morrocacan Night clubs were done while we waited. We then moseyed down to the bridge and back as a recovery from the 4 corners.
Then it was onto Round 2!
Round 2 – mode of transportation- nerr
C1: 15 jump squats, 15 low slow squats
C2: 15 box cutters, 15 American Hammers
C3: 15 monkey humpers, 15 Cherry Pickers
C4: 10 hand release Merkins, 20 SSH
After all 4 corners were done we gathered at top of hill leading to bridge until the 6 was is in. Morrocacan Night clubs were done while we waited. We then moseyed down to the bridge and back as a recovery from the 4 corners.
We completed a second set of rounds 1 and 2 substituting Moroccan Night clubs for flutters.
After the second set was completed, we did a
Batman Death March around the school with the 6 doing SSH
That brought us back to COT
Great work by all today
-Yard Sale