Category: Footloose

Grading parking lot grittiness

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WARMUP:
Lap around the parking lot, COP (SSH, WM, IW)
THE THANG:
Stops are various parking lots around the major metropolitan city of Fort Mill. Exercises – Merkins (various types) and squats. Stopped at The Print Shop for pull-ups, monkey and parallel bar exercises. Minnow Pond sharks joined in on the fun. We continued our loop around town and back to COT.

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Exfoliation Free Lot

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Quick disclaimer and warmup and we were off.
We took two steps forward and one step back, because opposites attract, or something like that.
Bear Crawl two parking spots and do a Merkin, then Crawl Bear one back. We did a few sets of this including lunges and broad jumps.
Next up was a Dora – 100 push-ups, 200 Squats, 300 LBCs. Mode of transportation was a lap around the parking lot.
Back to COT for prayers and praises.
– JWow

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3 Cool Dudes

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WARMUP? Yes, a
ox of the usual except no SSH 🙂
THE THANG? We explored the vast offerings of downtown FM and looped in beer barrels, pullup bars, balls to the wall, squats, derkins, burpees, Mary and other mayhem. oh and a Mr Jack Webb posted to ensure Bass-O didn’t lose any ground to his SL brothers pumping iron with the ferns at the Baxter Y this am.

COT: Thanks for the Q stick Dojo! keep up the solid work down in the urban jungle of The Fort!

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Tour de Mill

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WARMUP: The usual stuff, punctuated by short moseying about the neighborhood
THE THANG: Mini Dora at the pullup bars behind the Print Shop. 50 pull ups, 100 dips. Running to the end of the parking lot for pushups.
11s in the lower church lots. Squats and BBSU
MARY:
ANNOUNCEMENTS:
COT:

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Rainy Workout

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WARMUP: Stretched
THE THANG:
Every 1/2 mile stop and one set of four different exercises

Set 1 (40 sec on 15 sec rest)
Mnt Climbers
Bomb Jacks
Shoulder Taps
Squat Thrust

Set 2 (40 sec on 15 sec rest)
Merkins
Squats
Lounges
Peter Parkers
Set 3 (40 sec on 15 sec rest)
Speed Skater
S.S.Hop
Moroccan Night Club
Mnt Climbers

Set 4 (40 sec on 15 sec rest)
American Hammer
Flutter Kicks
LBC
Plank

MARY: None
ANNOUNCEMENTS: None
COT: Closed in prayer

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No dancing allowed

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WARMUP:
Mosey to Amor for SSH, windmill, squats and some broga
THE THANG:
Continued to mosey toward the red caboose to find the F3 scarecrow that 3D and Harry Carey put together. Dojo quickly pointed out that he was holding 86lbs of kettle bells. Good work guys of incorporating 43ft into the scarecrow.

While there we knocked out 10 merkins, 20 squats and 30 LBCs.

Then we continued to mosey toward the print shop where we did the following
5 rounds
3 pull ups
10 squats
5 dips on the parallel bars
10 knees to chest

After wrapping up the WOD we walked a loop of the neighborhood and every 5 mins we would stop and do merkins until failure. We 4 stops, most of us knocked out 100 merkins and found our way back to COT

MARY:
Wrapped up with a few mins of LBCs and flutters before knocking out our last round of merkins
ANNOUNCEMENTS:

COT:

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No Country for Old Men

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Another beautiful morning in the Gloom. Prior to 5:15 I was able to get a solid 3+ in a pre-run all around town.

At 5:15 it was go time. We took off for main street stopping at the Amor Artis parking lot for a brief warmup.

15 SSH
15 MNC
15 Seal Jacks
10 Windmills
5 Burpees (because I can’t help myself)

Then began the workout.

Tabata series. 30 seconds on 10 seconds rest 5 rounds.

1 Merkin for 1 rep of the following exercises.
Shoulder Taps
Rows
Plank Jacks
Peter Parker
Hr Merkins.

As you progress within 30 seconds you up the reps. Starting at 1:1 then 2:2, 3:3, etc….

After we finished here we ran to Ft. Mill Animal Hospital parking lot.

Similar routine but with 1 Squat to 2 reps of the following exercises:
Sumo Squats
Right Leg Lunge
Left Leg Lunge
Calf Raises
Jump Squats

After this we ran all the way to the parking lot behind the First Baptist Church

Similar routine but 1 BBS to 4 reps of the following exercises

LBCs
Flutters
Hello Dolly’s
Hammers
Toe Touches

This went over so well we did the whole circuit again same route, reps and enthusiasm. We were also able to run into some of our friends from Minnow Pond and got back to COT just in the nick of time.

The workout was great this morning but the mumblechatter was awesome! Glad to report we solved all of the worlds problems and we all have embraced our inner “old man”.

Honored to lead! Until Next Time!

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Moderate Mosey

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It was a wonderful morning. Temperatures were comfortable and the conversation was plentiful. Here’s what we did:

10 Low Slow Squats (IC)
10 Produce Pickers (IC)
10 Windmills (IC)

Mosey around FBC
30 Calf Raises
10 Dips (IC)
Forward Fold Stretch
Right Fold Stretch
Left Fold Stretch
10 Monkey Humpers (IC)

Mosey to Main St
10 Irkins (IC)
10 Alternating Shoulder Taps (IC)

Long Mosey back to COT
10 American Hammers (IC)
10 Hip Slappers
Butterfly Stretch
Left leg out Stretch
Right leg out Stretch
One last Lot Loop

1.2 Moderate Miles

NMM
Me and ‘Thrill got to catch up and discuss work, life, and upcoming trips. We rarely get those opportunities in the Gloom to talk a little deeper. It was the highlight of my day.

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The Mighty 3

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Three pax decided that Footloose was their thing today so they met at the church parking lot on Confederate St. After a quick disclaimer, we set off for another workout in downtown Fort Mill.
Here is what we did:

THE THANG:

Mosey out of the parking lot towards Tom Hall St, and run down to the Kimbrell’s parking lot for COP:

SSH x 20, merkin x 7, squat x 20, LBC x 20, mountain climber x 15/hold plank/6″/Right and left arm/leg high/6″/5 merkins/recover. Morrocan night club x 20 while walking down main street.
Mosey down Main Street, take a left onto Confederate, and find a spot on the wall across from the Improper Pig. ssume people’s chair along the building across from the Improper Pig (enjoy the smoked meat smell)

People’s chair, with overhead hand claps. Recover and shake ’em out.
BTTW -hold, recover.
People’s chair hold, 10 overhead claps
Modified Mike Tyson (no merkin), hold. YHC noted that this position was in the news recently as a way that an inmate escaped from a Pennsylvania prison.
People’s chair, 10 overhead claps
Modified Mike Tyson hold, recover.

Mosey to the sidewalk across from Veteran’s Memorial for a modified Jacob’s ladder.

Round 1: Do 10 SSH, run up the hill, do 10 merkins, run back down
Round 2: Do 10 squats, run up the hill, do 10 bombjacks, run back down
Round 3: Bear crawl up the hill, do 7 burpees, run back down
Round 4: Bear crawl up the hill, do 7 burpees, run back down

Mosey to the small lot by the police department for ABLAB:

MARY: Freddie Merc x 15, Flutter x 15, Hello Dolly x 15, Superman x 3

ANNOUNCEMENTS: Read your newsletter

COT: Prayers for family members and friends afflicted with cancer.

NMM: Mighty Mite joined us today. He recently got married and moved to Fort Mill from Charlotte. YHC and Mighty Mite used to post together on Friday’s in South Charlotte (Centurion). That was about 10 years ago when The Fort had no workouts on Fridays. Welcome to the Fort, brother! It was good to reconnect today you and I look forward to posting with you again in the future.

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