Hey, carry my bell will ya?

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WARMUP: 10 count of things, then 15 count of same things
THE THANG: we all swapped carrying the 25 lb bell around for fun. Did BOMBS at unity church circle. 10-15-20-25, a full Jack Webb and then a run around the block for good measure. Mr Kettlebell enjoyed the tour.

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B.L.I.M.P.S.

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WARMUP:
15 – Side Straddle Hops
10 – Windmill
15 – Moroccan Night Club
10 – Cherry Pickers
15 – Merkins

THE THANG:
B.L.I.M.P.S.
Snaked across the parking lot up and down the lanes starting with B and adding letters each time and then back down the ladder. (B, BL, BLI, BLIM, BLIMP, BLIMPS, BLIMP, BLIM, BLI, BL, B)

5 Burpees
10 Lunge each leg
15 Imperial Walker
20 Merkins
25 Plank Jacks
30 Squats

MARY:
Captain Thor  Jack Webb
BBS & American Hammers

Yard Sale Ab callout: 20 LBC
Paddle Ab callout: 20 count 6 inch feet together hold, 20 count 6 inch feet shoulder width apart hold
Spectre Ab callout: 45 Heel Taps

ANNOUNCEMENTS:
CSAUP
AO consolidation

COT:
Sickness going around for kids
Nagging injuries
Wisdom on housing issues

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Tour de Ranch

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Five men in attendance at The Ranch on another warm humid morning in The Fort. Began with disclaimer and a short mosey run (some high knees).

Warmup:
SSH (15x I/C)
Windmills (10x I/C)
Imperial Walkers (15x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Mosey run.

Thang 1 Fish Tacks:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys, repeat
Bear crawl…stop and do merkins, repeat
Lunge walk…stop and do squats, repeat

Mosey run.

Thang 2 Wall climbs (at the short wall in front of the middle school):
Starting line is about 35’from the wall, run to wall, climb over it, continue running short hill and then follow the road back to the starting line. Repeat for a total of 3 iterations.

Mosey run.

Thang 3 Bench work (at front of middle school):
Derkins (I/C 15x)
Butt touch squats (I/C 15x)
Step ups (10 each leg)
Dips (I/C 15x)
Calf raises (normal, toes out, toes in)

Short run.
Thang 3 (at the wall at back end of middle school):
Wall sit and pass 15lb slam ball from pax to pax, repeat 3x.
Scoot one inch lower, pass ball again, repeat 3x.

Short run.

Thang 4:
Burpee relays (FKA suicides). Up to a count of 4 burpees.

Mosey run.

Thang 5 (at the playground):
Pull ups, do 5. Then change your grip to chin ups or whatever. Do another 5.
Back to pull up, but hold at the apex for as long as you can.

Mosey run.

Thang 6 (at back entrance road):
Pass the ammunition: pax take a curb plank and pass a cinder block to each other. Repeat four times.

Mosey run.
Mary (LBCs, freddies, flutters, penguins, something else or two).

COT/Fini

 

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Takin’ it back old school because I’m an old fool

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WARMUP: we ran up the hill on Massey into the big parking lot to circle up. Started with some SSH and stopped pretty quick to get in cadence. 5 burpee penalty. Started over with SSH in cadence…stopped again to get in cadence. 3 burpee penalty. Started again and stayed in cadence for the most part. Moved on to sumo squats, merkins, shoulder taps, up and down dog, and finished with some back stretching.
THE THANG: From the parking lot, we ran down the grass hill over to the small lot with the wall that used to have nails sticking out (we didn’t find any of those). We did 7s here with burpees at the bottom, jump the wall, and donkey kicks at the top.

Finished here and had a short run over to the “step up” wall. Before we left the parking lot, we were reminded we have one mouth and 2 ears and if we’re thinking of our responses before someone else is done speaking, are we truly listening??

Made it to the step up wall where we did 11s. Steps up were both legs (bad idea here) and we did decline ranger merkins for the other half of our 11s (10+1, 9+2…1+10).

Left here with the plan to go to LBJ church and with 15 min left, we Omaha’s back to the big parking lot. Dora was the plan and previous site Q Bobber suggested running up and down the big hill…so we did. Partner up and Dora was: 100 diamond merkins, 200 jump squats, 300 flutters 2 count…which no one made it to flutters.
MARY: 5 min to spare we ran back to COT for MARY. Both Jackelope and State Farm got a chance to call cadence and crushed it!
ANNOUNCEMENTS: lots! Check out the newsletter! Dam to dam is coming so look for Sept 1 sign up!
COT: welcomed Stiletto who was visiting Maximus from TX, and Wegmans has 13 weeks to perfect his smoking craft as he takes care of that new baby!

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Meeting of the Minds

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WARMUP:
Mosey to the Kingsley traffic circle. Circle up – SSHs, Imperial Walkers, Windmills.
THE THANG:
Bear crawl around the traffic circle, then mosey to the end of the street. Next, run up to the top of the hill to the amphitheater, stop at each light pole, alternating exercises Merkins and Squats x10. Band Camp was checking form at each light post. Glad he did not have a whistle.
We finished with a plank painstation (Merkins, Peter Parkers, Wide-Arm Merkins, Parker Peters, and Diamond Merkins
Back to COT.
MARY:
ANNOUNCEMENTS:
COT:

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Twisted Fox

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WARMUP:
SSHs, Windmills, Tapytaps

THE THANG:
Strength exercise today was a 1 hand pushup negative. Sets of 2, 3 and 4 during the coarse of the workout
Anaerobic exercise was bear crawls (40 yds) followed by pullups (5) for 4 sets
There was also a SSH calf set. As well as a deadhang competition with core exercises (Cohiba won)

Ask Hardwood about a fox and Bobber if he ever passes the M’s “notice anything different?” test.

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Just some miles with good discussion.

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WARMUP: Oops…

THE THANG:

Planned on a version of the Tribe 1776 WOD but once we got to walking we were having good conversations so we audibilized to just getting miles with some stops every 10 minutes or so for reps of 25 of an exercise.

We got in somewhere between 2-3 miles (my watch accidentally got stopped) and did 25 OYO of squats, high pulls, swings and curls

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HIMs for Humanity

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We all understand the level of humility that’s needed to ask for help, especially in instances where we feel as if it’s within our scope of abilities. Now imagine having to ask for help to take care some of the basic human needs.

I’m grateful to grow up in a privileged home and seeing the example set where my parents were willing to give back and help those who could barely help themselves. That’s a huge drive for me to be a steward of humanity. It’s our responsibility to help take care of those who don’t have the means to do so regardless of the reason.

That’s the principle the Fort Mill Care Center is built on. They are an organization fully operated by a non paid staff willing to help those in need. They are fully funded by individuals, businesses, and organizations who give to help them make a change. As HIM and leaders in this community, it is also our responsibility to help out in any way we can.

Lookout for notices from PAX and Site Qs that will be accepting donations at their AOs. There’s a convergence being planned near the end of the month to wrap this up.

Thank you in advance for your efforts to help make a difference.

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