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.
YHC (Band Camp) failed to persuade Esso to submit his own backblast. Sad day….sad sad day (took me 7 minutes to submit two backblasts and review the name-o-rama videos from the workouts….3.5 minutes per backblast)
Who knows? This is Band Camp submitting a backblast for Esso (because 4 minutes was too much time for the man to spend….?)
We rucked around Kingsley
WARMUP: started with the classic SSH, cherry pickers, merkins, low slow squats, finished with some hamstring and back stretching (which was amazing)
THE THANG: Pearls on a string theme where we ran all over “campus” to different waypoints to do the exercises below…adding a new exercise per stop…start with 10 merkins, next stop 10 merkins + 15 squats…and so on. Once we got to 30, we did 30 again and back down dropping the highest rep exercise at each stop.
– 10 merkins
– 15 squats
– 20 CDD
– 25 flutters
– 30 calf raises
Finished with a starfish / 4 corner. Paired up and went to each 4 corner coming back to the center for 3 burpees. Corners were: 10 wide arm, 10 bomb jacks, 10 jump squats, 10 American hammers.
MARY: circled up and each pax called an exercise.
ANNOUNCEMENTS: lots in the newsletter coming up in September!
COT: prayers for Caroline (Shady’s 2.1 teammate) surgery