Back to the Future

WARMUP:
Side Straddle Hop
Moroccan Nightclub
Imperial Walker
Hillbilly Walker
Strawberry Picker
Merkino
Honeymooner
Downward Dogs

THE THANG:
Back to the 80s Dora
80 Squats
81 Merkins
82 LBCs
83 Lunges
84 Carolina Dry Docks
85 Flutters
86 Bobby Hurleys
87 Durkins
88 American Hammers
89 Monkey Humpers

MARY:
N/A

ANNOUNCEMENTS:
Men’s shelter
Fort mill care center
6/22 Happy Hour

COT:
Health
Studies

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Christmas Comes Early

THE THANG:

So I brought out the Twelve Days of Christmas a bit early. It was a crowd pleaser. Went a little something like this.

1-run
2- Wide Arm Merkins
3-Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees

COT: Great to work out with Tomb Raider and Bread Fruit for the first time and always great to see and his canine companions. Thanks for posting. The Thrill is gone.

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Dump Truck Mayhem

Bringing the Kitchen Sink theme Eastward to The Premier CRHS AO, Bushwood. Coupons were everywhere—and I do mean everywhere! The frequent 5:45am dump truck visit was right on time at the middle school bball courts across Spitz’s namesake driveway, White Rd. The pax did a nice job, as instructed, creating a Cindy barrier to test our dear friend, The Dump Truck Driver’s, wit. Barricade be damned…our friend made meat mince of the ill-formed concrete blocks. As he accelerated towards our barricade, the pax stared in amazement in disbelief that our obstacle would do no good, and no good it did. Slash’s donated Cindy (one of six we’ll call Charlie) came as one unit. Charlie left as a pile of ruble with a splitting headache I’m sure. Poor fella took the full brunt of an accelerating 5 ton dumper determined not to be delayed in route. Charlie’s funeral at COT was a somber occasion, but we made the best of it as YHC turned the theme into Disruption and Perseverance. Unfortunately Charlie’s perseverance was for not—Slash, liking only the beautiful and pristine, declined Charlie a home for his return.

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25 is the count

WARMUP: Mosey SSH, windmills, imperial walkers, hillbilly walkers.
THE THANG: do 3 exercises 25 reps each then run
Merkins, dips, derkins, irkins, Peter Parker’s, Parker peters, mtn. Climbers, squats, lunges, calve raises, dry docks, LBCs, flutters, big boys. Maybe a few others.
MARY: Wheezy Jefferson’s , hello Dolly

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Saint Patrick’s Fay Beatdown

Warmup
Side straddle hop
Imperial Walkers
Merkins
Honeymooners
Downward Dogs

Shippin up to Boston – Mosey to the back

Dora Rounds
2 minutes each station timed with 1 minute in between.

Move the Blarney Stone – Slam Ball
Paddywagon shuffle – Hillbilly Walkers
Climb up Carrauntoohil – Mountain Climbers
Jailbreak – Prison Burpees (standard burpee)
Kiss the Blarney Stone – Merkins
Irish Car Bomb – Seal jacks
Irish Jig – Jump rope weighted or not

Passing the keg – Wall sit with slam ball pass back and forth
Repeat sequence

Mosey to COT

Mary

COT
Health
Brotherhood
Job Market

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Saint Patrick’s Mean Green Beatdown

Warmup
Side straddle hop
Imperial Walkers
Merkins
Honeymooners
Downward Dogs

Shippin up to Boston – Mosey to the back

Dora Rounds
3 minutes each station timed

Move the Blarney Stone – Slam Ball
Paddywagon shuffle – Hillbilly Walkers
Climb up Carrauntoohil – Mountain Climbers
Jailbreak – Prison Burpees (standard burpee)
Kiss the Blarney Stone – Merkins
Irish Car Bomb – Bomb jacks
Irish Jig – Jump rope weighted or not

Mosey to Flag
Passing the keg – Wall sit with slam ball pass back and forth
30 second rest
1 minute of Carolina Dry Docks
Repeat sequence

Mosey to COT

Mary

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Double Dora

WARMUP: Jog across the street, SSH, MNC, HBW

THE THANG: 2 ROUND PARTNER DORA: ROUND 1: 100 MERKINS, 200 SQUATS, 300 LBC’S CHOICE OF A LAP OR WALL SIT WHILE PARTNER WORKED
ROUND 2: 100 STEP UPS, 200 DIPS, 300 INCLINE MERKINS, CHOICE OF A LAP OR WALL SIT WHILE PARTNER WORKED

MARY:

ANNOUNCEMENTS: Bethel Men’s Shelter Thursday, Convergence Saturday

COT:

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1 more rep

First off, Old Bay, Peach Stand, and Sugarbug just walked around holding hands with backpacks. But they wanted a shot at catching Sprocket’s posting numbers and YHC is tagging them.

WARMUP: of course
THE THANG: ran for a while

11 Squats
11 Split Squats (each leg)
11 Mike Tyson
Bear Crawl
Rinse and Repeat 3 times
Mosey to benches
Seated one leg jump squat
11 each leg
Rinse and Repeat
Mosey down the hill
Red Barchetta (look it up in the exicon)
Mosey up the hill
11 Squats
11 Split Squats (each leg)
11 Mike Tyson
Mosey back

NMM:
F3 Prepares us to handle to unexpected. But no matter how hard the workout is in the Fort we know it will be over after 45-60 minutes. In life, we don’t know when the challenge will be over, but we can almost always knock out one more rep. And then do it again, just one more rep, and one more rep, and one more rep, and one more rep

Brother, you can knock out one more rep. I know it. And if necessary, call it in cadence and ask the PAX to join you—cause we will

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Bass in the bush

We had 9, 2 KB snake pit 7 bushfire run boot camp.
WARMUP: SSH, IW, Windmills, Hillbilly walkers, overhead claps
THE THANG: today is usually a run day so we ran with a few exercises in between. 2.5mi in total. Was a little disappointed we didn’t hit 3. After warmup ran to the flags. Did the pledge. Ran to the back of campus near benches. Did 20 dips, 20 step ups and 20 derkins. Run to fire station. Did some ab exercises LBCs, flutters, cow milkers (thx @jwow). Run back to cot/ticket booth. Did hip exercises. Run back to flags and repeat. Run to benches and repeat. Run all the way back to cot for another round of hip exercises.
MARY: not much.
ANNOUNCEMENTS: take care of your M today it’s Vday.

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