6 rounds:
20 yd bear crawl
20 Bobby Hurley
40 dash up a hill
3 rounds:
20 irkins
20 step ups
The freshness of downtown Fort Mills morning dew and mumble chatter was in the air.
An immediate Omaha was necessary, best way to do that is by running aimlessly while thinking of your next move.
Ran up the hill to the parking lot, quick fake out then continued moseying to WEP parking lot.
(WARMUP)
promised we will warm up muscle groups that we would not be using.
– MMNCs
– Peter Parker and Parker Peters
– @bandcamp like broga moves
Mosey aimlessly back up through the brick ledges where many Irkins, Derkins, Step ups, and dips have occurred in the past.
Made it to parking lot with large wall in front of pharmacy. Being stubborn or optimistic, decided to stick with the Weinke on this one but quickly modified then aborted.
THE THANG(S)
Believe this one is exicon worthy, a muscle up/toe tap Webb like exercise. The idea, 1 muscle up followed by 4 alternating toes on the wall motions increased accordingly.
Decided to break up group in half. One half start on end of parking lot and burpee broad jump to those doing the Webb. Rinse and repeat.
The mumble-chatter was growing, rightfully so, quickly abandoned mission after two rounds.
Off to the roads thinking up the next round with general direction from the weinke in tow.
Next stop, the iron cross
– start at Loom parking lot
– 25 Mike Tyson’s
– Run to 4 way stop, run up hill on Williamson st to lit parking lot
– 25 Appolo Onos (d/c in case wondering)
– Run to Fort Mill Church of God freshly paved parking lot, vandalized with chalk ( let the record show YHC did go and wash off with h2o following)
– 25 jump squats (you’re welcome battle bot)
– Run to FM town hall building (formerly comporium) on Monroe white st
– 25 merkins
Rinse and repeat
Little bit of Mary for the overachievers and COT.
MOLESKIN
The rep count was intended to enable PAX to focus on form but you can only lead a horse to water. The spring chickens gotta run, so let em run.Most got 2 rounds or almost 2 rounds with 3+ miles total.
The many leadership opportunities of Qing are invaluable, along with the ability to share a message. Discussed missionality and finding your HIZ along with helping your kids or others do the same.
It’s always a privilege to Q at The Forts premiere AO, where I have a deep gratitude for what F3 has done for YHC as my 1st AO. Thx @kermit for the nod.
Ran around and did some wheelbarrows up a hill then pull up bars and another hill and sprint and squat and merkin and laugh and more squat and Mary and pray. Twas glorious!
Warmup:
63 SSH (IC)
21 Merkins (IC)
Thang
Corner of Railroad and Academy 5 Burpees
Run to Print Shop
20 HR Merkins
20 Squats
Run Watson Street to Williamson down to the corner of Williamson and Academy
20 Flutters
20 LBC’s
Run up Academy to the Corner again for 5 more burpees.
Split up into two teams going opposite directions.
First team to complete 4 loops “wins”
This was modified down to 3 loops due to time constraints.
Got back to COT in time for 4 minute EMOM. First three minutes were 10 Burpees on the minute every minute. Last Minute was just a cool down Plank.
Thanks to Kermit for the call!
WARMUP: We did, in fact, warm up.
THE THANG:
Round 1:
– Get a partner – size ALWAYS matters. That’s what she said.
– Mile loop with stops. At each stop, 10-10-10, Merkins, Squat Jumps, Flutters (4ct)
Loop =
1. Run up Massey to the parking lot on Right
2. Run from Parking lot to far end of Sisk Parking Lot on left
3. Run to Valero
4. Slight left onto Spratt – stop at intersection of Leonidas
5. Run to other end of Leonidas – intersection at Kanawha
6. Left on Kanawha – left onto White St – stop at FM Rescue Squad
7. Run to Amoco on Corner of White and Spratt
8. Run back to bottom of Massey…
Round 2:
– Same loop. 10-10-10 is CDDs,
– Slight variation is bear crawl up Massey to top and Partner Carry down Leonidas
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter…
COT: The 5th Core Principle.
Lots of fit guys forgot to read the Q schedule, lesson learned.
warm up by the bank, lil’ bit of this, lil’ bit of that
other side of the bank for a 5-10-15-20-25 accumulator from one side of the small lot to the other. Mode of transport, bear crawl, exercises included SSH, merkins, jump squats, shoulder taps, BB sits
to the new lot by the new natural food store, highly recommend, nice size lot. accumulator up and down 10, 10-20, 10-20-30, 10-20-30, 10-20, 10. Exercises included BB sits, Travoltas, Monkey Humpers, mode of transportation on paper was Toy Soldier, until Punchlist went to the crawl bear, many others followed suite (a spectacular example of modify as needed when there is an old slow guy on Q)
to the side of Subway for a wall sit and a couple pop out burpees
to Hobo’s-ish for a few Mahktar N’Diayes and Kneetar N’diayes
the we went to the ABC store and did some sprints
to Loom-ish for step-up and dips
Back to COT, Mary included the dying cockroach
My thanks to Kermit for the opportunity
Looks like we made it,
Barry Manilow
WARMUP: one side straddle hop
THE THANG: one dude runs down a hill and does 3 man makers with kettle bell whilst rest of pax does merkins and other exercises with random counts. Oh, we also made weird grunting noises at the bottom part of squats for no apparent reason.
MARY: there’s just something about her. Maybe she used to be Mark?
ANNOUNCEMENTS: can’t remember, but Will does do pints for padres once per month at the print shop! Ask him for details.
COT: Our country is divided, prayers for inclusiveness for all of Gods children. Practice grace. Love your wives and children deeply and unconditionally. Have a great day!
WARMUP: Mosey to FM Church of God-SSH, Squats, Windmill, Senator’s Plank and other stuff
THE THANG: Lunch walk across parking lot. 10 jump squats in the middle and end. Reverse lung back. Crab walk across lot with 20 dips in the middle and end.
Mosey to hill for Jacobs Ladder. 7×1 Mountain Climber merkins at top, bombjacks at bottom.
-Go up the other direction for 20 Vups run to confederate for 20 bicycles, run back down 20Vups.
-Mosey back to COT
MARY: A couple exercises more till 0600
ANNOUNCEMENTS:
COT:
WARMUP: Run to The Print Shop for a few warm up exercises like Merkins, Imperial Walkers and Wind Mills.
THE THANG: At The Print Shop, 5 Burpees, 10 Get Ups, 20 Mountain Climbers.
Run to FMCOG for 5 Burpees, 10 Get Ups, 20 Mountain Climbers.
Run to the FM Golf Course Parking Lot for 5 Burpees, 10 V-Ups, 20 American Hammers.
Run to the American Legion for 5 Burpees, 10 Inch Worms, 20 Flutters
Run back to the FMCOG for 5 Burpees, 10 Mike Tysons, 20 Crunchy Frogs
Run to Footloose for 5 Burpees, 10(ea side) Side Bends, 20 Plank Jacks
Run to Hardee’s for 5 V-Ups, 20 American Hammers
Run to the new FM Pharmacy parking lot for something I can’t remember
Run to COT for 5 Burpees, 20 Flutters
MARY: See above
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle
WARMUP: 100 SSH
DOWNWARD DOG
UPWARD DOG
MERKINS
THE THANG: MOSEY TO PAVILION/BURPEES AT EVERY CAR AND BENCH
WALL SITS
INCHWORM MERKINS TO EDGE/SPRINTS BACK
MOUNTAIN CLIMBERS (TAKE TURNS) SRINT DOWN
BROAD JUMP BACK
LBCS /FLUTTERS/FREDDYS
CRAB WALK
11s AT LOOP
MIKE TYSONS AND JUMP SQUATS
MARY: included in workout
ANNOUNCEMENTS: newsletter
COT: yes