Category: Ring of Fire

BackBlast for The Coop 9-13-17

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The weather just does not get any better than on September mornings in the South. 13 men took advantage of the conditions to get better.

Mosey to the black top football field

The Warm-up 

  • 30 4-count side straddle hops 
  • 10 4-count windmills
  • 10 4-count Merkens
  • 20 4-count mountain climbers
  • 20 4-count Moroccan night club

The Thang

Mosey to the goal line to start a workout focused on arms

  • Run 20 yards
  • 15 Carolina dry docks
  • Rinse & repeat 4x until the other goal line

Mosey to the benches at the front entrance

  • Partner up
  • Partner 1 does 30 dips
  • Partner 2 does lateral pulls (under the bench)Note: plan was to flip flop a few times, but the lat pulls under the bench (as well intentioned as they were) did not work. AUDIBLE!

Mosey to back to the black top football field

  • Run 20 yards
  • 15 Carolina dry docks
  • Rinse & repeat 4x until the other goal line

Mosey to the bottom of the hill past the pull up bars

  • Back to partners
  • Partner 1 runs to pull up bars, does 5 toes to bar & 5 pull ups
  • Partner 2 does curb dips
  • Flip Flop
  • Rinse & repeat substitute diamond merkins for Partner 2
  • Rinse & repeat substitute dips for Partner 2

Mosey to the top of the hill by the pull up bars

  • Back to partners
  • Partner 1 does 10 pull ups
  • Partner 2 does 5 burpees and planks until P1 done
  • Flip flop
  • Rinse & repeat substitute 10 chin ups for P1
  • Rinse & repeat substitute 8 pull ups for P1
  • Rinse & repeat substitute 8 chin up for P1

To sidewalk and on your six for Mary

  • 20 LBCs
  • 20 Flutter
  • Protractor
  • 10 Boats & Canoes
  • Captain Thors to 3×12

Mosey to COT

Announcements

  • Colombia Mission Trip Audible & New Mission to Florida
  • Invergence on Sept 29th
  • Convergence on Sept 30th

Prayer Requests

  • Trucker friend dealing with home issues
  • Snap Hook’s wife dealing with health issues
  • Mission Trip to Florida
  • Dark Helmet’s friend with health issues

Namarama: COT 9-13-17

Moleskin

They say “the best-laid plans of mice and men often go awry”. Some of our PAX saw that first hand over the last week. As we all now know, the 12 Fort Pax set to serve in Colombia had their plans changed by Hurricane Irma. However, you won’t find them complaining and feeling sorry for themselves about the time and money they poured into this trip over the last 18 months. Rather, you’ll see a confident and faithful group of men that know that no matter what plans they make, God is in control and will put them right where he wants them to be. We all deal with disappointments and setbacks every day because of things that are out of our control. Let’s work to make sure that our attitudes are similar to what we’ve seen this week from these men. Remember Who is in charge. Keep the faith & keep moving. 

Ginsu

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A Res-Q for Birdcage, at the Coop.

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Res-Q: When a Pax is down (IR, or emergency DR trip, or whatever) and another Pax meets the call for help and jumps in last minute to Q for him.

Birdcage thought it would be a great idea to play soccer (futból) on Saturday with his co-workers. Soccer is a smaller, more nimble man’s game as it turns out, and he jacked up his knee/ankle, so he reached out and I took the Q. It’s been a while, but it’s like riding a bike… a painful, burpee and pull-up filled bike… That’s a terrible bike. You shouldn’t buy it. It’s probably very expensive for one thing, and why would you want a bike that caused you that much pain? Plus, no WAY are you winning that sprint triathlon you signed up for with a bike like that… It’s basically useless… you’re an idiot.

0515, disclaimer, then off we go…
Warm it up Kris… I’m about to…
Circle around the main lot to the Band Practice Field
– Windmills x 10
– IW x 10
Cross the band practice field and weave around the drop off lane to the roundabout
– Richard Simmons x 15
– Moroccan Nightclubs x 15
Mosey to back parking lot
– Merkins x 20
– CDD x 20
Mosey to behind dumpsters
– Squats x 25
– SSH x 25
Mosey to pull-up bars, and now the fun begins… (that was a mile, btw)
Partner up, size always matters.
There will be an exercise at the top and at the bottom of the hill. There will be a different method of travel up the hill each time.

ROUND 1:
– Each partner does 15 pull-ups (if one is waiting, it’s people’s chair)
– Run down the hill
– 30 Flutters (partner cadence)
– Wheelbarrow back up the hill (switch as needed)
ROUND 2:
– Each partner does 15 idiot partner pull-ups*
– Run down the hill
– Rosalita x 20 (partner cadence)
– Wheelbarrow up (switch as needed)
ROUND 3:
– Each partner does 10 burpee pull-ups (if one is waiting, it’s people’s chair)
– Run down the hill
– LBCs x 20 (partner cadence)
– Bear crawl up the hill
ROUND 4:
– Each partner does 15 idiot partner pull-ups or 10 negative pull-ups
– Run down the hill
– Dying Cockroach x 15 (partner cadence)
– Backwards bear crawl up the hill (or just run if we are too smoked)

Then we did a little Mary by the pull-up bars until it was time for an all-out sprint back to COT.

NMM:
As always, it was a pleasure to lead. I’ve started ending all my Q’s with an AYG back to COT. Bones (Tunis Hunt from LKW) quoted someone as saying, “When your mind thinks you are done, you have 40% left (or you are only 40% done, or something like that). The point is, all of the times that you think that you just can’t hold on anymore, you can’t push any further, you can’t withstand any longer, the fact of the matter is, there is more in the tank. Make it happen out there, men…

Helmet, out.

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Doing more of the things I (don’t) Love

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Today I figured out a cool way to make cones really light up in the dark. Just thought I’d put that up front.

It’s been a little while since Qing at the Coop, so this was a good time. I was a little punchy after working a swing the night before, so I’m glad that all the PAX had patience with me this fine morning.

The Thang

Warm up Phase
Line up and the following for 20 or so yards
1. High knees/mosey back
2. High skips/mosey back
3. Butt kicks/mosey back
4. Toy soldiers/back mosey back
5. Power skips/back mosey back

COP
Goofballs 20xIC
Squat Imperial Walkers 10xIC
Merkin-crab dips-Merkin-crab cakes
Howling monkey ring of fire x10 each

Pull Yourself Phase
Partner up- Pull up/merkin- rotate- then Flutter kick for the six
4 Regulation Corps Pull ups/ 8 regulation merkins
4 Switch grip Pull ups/4 offset merkins 2 sets of each to get both sides
4 Close hands chin ups/8 close hands merkins (diamonds)
4 Regulation Corps Pull ups/ 8 regulation merkins

Pull Bricks Phase
Circle up at the Sugar Creek ES parking lot.
2 sets of cinderblocks attached to the big ropes
2 PAX hand over hand drag the bricks the length of the lot then backpedal pulling the bricks back to the start- hand off to the next 2 PAX
All other PAX are rotating through the following, changing whenever brick dragging PAX exchange change direction.
1. Tuck jumps-Modify to alternating lunges sometimes(SOOO many tuck jumps)
2. Tempo merkins IC
3. Hip slappers (on the curb if you are awesome, on the wall if you are crazy like Geronimo!)
4. Front- back -go Overlooked this on the Winke

NMM
I wanted to try out an idea I had this week. In my head I have a list of exercises that I like least. Today I tried to incorporate many of them (missed partner carries and backwards bearcrawl uphill, ugh!). It may or may not be surprising, I really don’t like doing pull-ups. 2 1/2 years ago, I could maybe strain out 5 in a row, followed by a good break. I don’t like slow cadence merkins. I REALLY don’t like flutter kicks. Tuck jumps and monkey humpers make my legs burn, as does the back pedal brick pull. I was introduced to the inclined hip slappers by the SOB boys, and quickly added that to my list.

All that said, I will be the first to goad the Q into calling any number of the aforementioned activities. “Why do you do this insanity?” Is probably flying through your head right now. I know if I do more pull-ups, I get better at pull ups. The same goes for all of those things things that are difficult for us. Extrapolate that a bit and apply the same idea to work. I don’t expect that I’ll ever enjoy performing ISO audits, but the more I do them, the less it sucks to do them.

Now, if we could just stop doing partner carries altogether…

Geronimo!

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Mid-term Exam @ the Coop

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23 Men arrived with lots of chatter and welcome to FNG “Horse Shoe” and the EH by Couter inviting the intern out.  It was a beautiful day at the Coop for a Mid-Term Exam to remind ourselves of the word that we chose at the beginning of the year and to challenge our selves to finish strong.  

For those that chose a word at the beginning of the year… how is it going?  What have you learned? How are you approaching life differently?

For me… My word is Wisdom and I struggle for perspective and often lose my way and need to be anchor and guided.  The verse that has been shown to me to help is below:

Submit to one another out of reverence for Christ. – Ephesians 5:21

The Thang:

 –  Warm up… Thank you Pitts for stepping up and leading us through a series of warm up exercises!!  Nice leadership and excellent cadence! 

(mosey to band parking lot)

Power skip to 50 yard line and back

10 min Amrap

  •    5 burpees
  •    10 donkey kicks
  •    15 bomb jacks
  •    Sprint to 50 yard line and back after each round

  – bear crawl / Merkin ladder (1+ merkin every 10 yards) to 50 yard line and back

  – lunge walk/jump squat ladder (1+ jump squat every 10 yards)

Mosey to the NaFo wall for some wall sits and a bit of balls to the wall

3 minute Amrap

  –  5 – Flying squirrels

   – 5 – mountain climbers

   – 5 – Carolina dry docks

It was an honor and privilege to lead and thank you to Sugarbug for the opportunity.

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The Coop 2017.29

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I was greeted this wonderful morning by over 20 gentlemen that all came to get stronger.  This is not an AO on my routine schedule, but I love it and sneak over here for the pull-up bars on occasion.  It’s the first time I’ve gotten to Q here so guess what?  We’re all going to be sick of the bars before we leave.

Warmup: SSH, Merkins, Freddys

Break up into groups of 3.  Groups of 3 will provide adequate rest between exercises.  This workout is to build strength, not endurance.  Just don’t check twitter while occupying the bench and we’re cool…

Upper body superset: (this is drop set, each exercise is a similar muscle group but an easier movement, so you do more reps)
4 pull-ups, 6 negatives, 8 assisted (one partner gives you a foothold)
Once done Al Gore till the 6 comes in, 10 jump squats, al-gore 30 seconds, 10 jump squats
Core superset:
8 knees to chest, 12 hanging tuck toe pointers, 16 bicycles
Al Gores and jump squats

Repeat the whole thing!

At some point I tried to be a good Q and have a discussion about the topic of the month, and then someone farted…

Stay in groups and head to the bottom of the hill for a 3man Dora.  100 merkins, 100 squats, 100 LBCs.  This is more or less a warmup for your legs, and cool down for your upper and core.ki

Stay in groups for a 3man relay race up the hill and back.  If you don’t almost lose control of some bodily function on this one, you have something left in the tank…  Back to COT.

Moleskin

At COT I gave an explanation of why I train, but to sum it up: I like having solutions to problems.  Some solutions come as physical abilities.  Read the newsletter.

 

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7-12-17 – BackBlast – Feeling Hateful at #TheCoop

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Great crowd this morning. Sasquatch, Goose, Kielbasa, Huckleberry, Peabody, Casey Jones, Spitz, Sugarbug, Harry Carey, Wegmans, Chicken Wing, Dixie Chicken, Snap Hook, Crawdaddy, Router, What did, Training Wheels.

Here goes:

Mosey to the black top for warmup.

WARMUP

  • 30 Side straddle hops
  • 10 double count Merkins
  • 20 Mountain Climbers
  • 20 Peter Parkers
  • 20 Low Slow Squats
  • 30 Moroccan Night Clubs
  • 10 Windmills

Mosey past the pull up bars to the bottom of the hill by the Elementary school.

THE THANG

  • Partner up.
  • Partner 1 runs up the hill and does 10 pull ups. P2 stays at the bottom of the hill and does 10 Merkins then elbow planks until P1 gets back.
  • Flip flop
  • Rinse & repeat x2
  • Partner 1 runs up the hill and does 10 burpees. P2 stays at the bottom of the hill bear crawls up the hill to the first tree and then back down the hill (backwards) then elbow planks until P1 gets back.
  • Flip flop
  • Rinse & repeat x2

Mosey to the wall.

  • Wall sits
  • 10 4 count arm raises
  • 5 burpees
  • Wall sits
  • 10 4 count arm raises
  • 10 Merkins

Mosey back to the pull up bars

  • Back to partners
  • P1 does pullups to exhaustion
  • P2 does wall sits
  • flip flop
  • P1 does 10 toes to bar
  • P2 does wall sits
  • flip flop

Mosey to COT for…….Captain Thors all the way to 5 x 20.

Done.

 

 

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Burn off those Dogs!

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  • QIC: Sugarbug
  • When: 07/05/2017
  • Pax: Sasquatch, Wegmans, Backdraft, Spitz, Hoser, Skate or Die, Sugarbug
  • Posted In: Ring of Fire

7 pax were American enough to realize they are ENTIRELY too much food over the weekend  and needed to burn some of those dogs off… or they were like me and their M reminded them regularly how much they were eating and guilted them into getting back into it… either way… 7 showed up in the gloom at The Coop to begin the morning with YHC, who was just excited he didn’t accidentally go to Tomahawk…

The disclaimer was given and we began with a mosey around the parking lot and then circled up to complete the warm up in cadence: 20 SSH, 20 Moroccan Night Clubs, 10 Peter Parker, 10 Parker Peter, 10 Windmill. We then mosey over to the wall at the school to begin the fun

The Thang:

People’s chair on the wall with 10 counts from one end of the PAX to the other followed by horizontal planks with feet on the wall for 10, raised to 45 degrees for 10 then BTW for 10… this was so much fun we did it 2 more times.

Following this we mosey on to the bus circle behind the elementary school and circled up. I happened to leave some 10 lb weights in the vicinity so we decided to have one PAX run the loop with the weights while the remaining PAX completed an exercise. The action went like this:

1. Merkins

2. Squats

3. LBC’s

4. Donkey Kick

(it was about here that Sasquatch astutely pointed out this workout is shockingly similar to my HIIT plan from last Friday… hey it was a holiday weekend and I did change a few small things…)

5. Mountain Climbers

6. Dips

7. SSH

8. Inch Worm Merkins

9. Flutters

10. Plank Jack

11. High Knees

12. Lunges

13. Dry Docks

14. Bomb Jacks

15. American Hammers

Then we mosey back to COT and had some time for Mary. Completed LBC’s, Superman, Box Cutters and John Travolta’s in cadence. Then we circled up for announcements and prayer.  Lots of talk about prayer for marriages and our youth standing against suicide.

Things I learned from this Q

1. PAX do pay attention and remember past workouts… at least for 5 days…

2. My 45 degrees and BTW are very similar… not sure which measurement is off…

3. Entirely too much about Spitz…

It was fun! Thanks for coming out and joining me!

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Panda Express invades The Coop

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  • QIC: Longshanks
  • When: 05/31/2017
  • Pax: Spitz(Respect), Cash, Chicken Wing, Hoser, Sparkles, Geronimo, Old Bay, JRR Tolkien, Sugarbug, Fridge, Hasselhoff, Ginsu, Harry Carry, Flat Tire, Pitts, Kielbasa, Training Wheels, Trucker, Longshanks
  • Posted In: Ring of Fire

The Panda Express (JRR Tolkien) showed up at The Coop looking for some Chicken for his new Stir Fry Recipe. The Mongolian Midget was disappointed to learn that there weren’t any chickens at this Coop, just 18 of The Fort’s finest. Disclaimer given and off we go.

The Thang

Mosey lap around the parking lot with high knees, butt kicks, and toy soldiers.
Circle up on the Band Lot for some COP:

20 x SSH
20 x Mountain Climbers
Plankarama
10 x Peter Parkers
10 x IW
15 x Moroccan Night Clubs

Line up on the Goal Line for a Merkinside. 5 Merkins then run to the 25 yard line and do 5 more Merkins. Run back to the goal line and do 5 Merkins. Run to the 50 yard line do 5 merkins. Run back to the goal line and do 5 Merkins. Run to the opposite 25 yard line do 5 merkins. run back to the goal line and do 5 merkins. Run to the opposite goal line and do 5 merkins. run to the starting goal line and do 5 merkins and then plank when finished.
Rinse and repeat with 5 Carolina Dry Docks instead of Merkins.

Mosey to the front of the ROTC building for some Dora 123. Partner 1 does the exercise while partner 2 runs the bus loop.
100 Bombjacks
200 Squats
300 LBC’s

Mosey to the backside of the ROTC building for Dead Hangs and People’s Chair. Hang as long as possible then tap someone out of the wall sit.

Mosey back to the flag for 1 minute of Burpees

COT and BOM

Announcements – Burpees Challenge for CAH start tomorrow (link in Newsletter), Bowling for Gringos still needs teams (newsletter as well), Tolkein spoke about Speed for Need – Links here:
http://f3nation.com/2017/05/25/preblast-speedforneed-inaugural-race-american-4miler-7417/
http://f3nation.com/2017/05/12/speedforneed/

Prayers – Truckers M and their family with the loss of Mother-in-Law yesterday

Moleskin
1. Thanks SugarBug for having me fill in for Jiffy today. Always love coming out to lead at this AO as there are so many options of things to do between the Band Field, ROTC bars, hill between Nafo and Sugar Creek. So many things one can do while there.

2. Thanks Tolkien (aka the Panda Express) for making it out to The Coop today and sharing more about SpeedforNeed. I know our brothers in The Fort will do our best to support this in any way possible.

3. Make sure you are getting the weekly newsletter. A lot of amazing things going on in our Region and Rock Hill.

4. My challenge to you – If you have not posted to another region, my challenge is to get out of your comfort zone and go post somewhere else. I know we do a lot of awesome things here in The Fort, but other regions are doing those great things as well. And some do things a little bit differently. Can always pick up some new workout ideas by posting to a different region.

Shanks out!!

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Burn, Burn, Burn, The Ring of Fire

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  • QIC: Chicken Wing
  • When: 05/24/2017
  • Pax: Sauerkraut, Longshanks, Cougar, Sherlock, Training Wheels, Patton, Huckleberry, Geronimo, Pitts, Sugar Bug, Kielbasa, Harry Carry, Clampett, Hasslehoff, Socrates, Nomad, Skate or Die, Crawdaddy, What Did, Cheddah, Sasquatch, Wegmanns,
  • Posted In: Ring of Fire

The night before, YHC put out a public service announcement stating that the PAX would be instore for a memorable, painful experience.  I was pleasantly surprised that 23 of The Fort’s finest we eager for their #DailyDownpainment.  What a great group who continue to inspire one another.

With a disclaimer disclaimed, we were off.

Mosey through the lot in a serepentine formation with mostly running, some dynamic warm-up in between.  We ended up on the “Band of Brothers” lot for our warm-up.  Trademarking anything in ” ” today!

Circle Up.  All IC.
Smurf Jacks x 20
Monkey Humpers x 20
Single Leg Hops x 40 on each leg
CDDs x 15
Peter Parkers x 15
Parker Peters x 15

Mosey to driveway entrance for some curb work.
Right Hand Curb Merkins x 10 IC
Curb Derkins x 10 IC
Left Hand Curb Merkins x 10 IC
Curb Incline Merkins x 10 IC

Spent for now. Mosey to the “Ring of Fire”

While planning this workout, YHC should have factored in more PAX being present, which fortunately ?$!, extended the pain to exhaustion.

PAX formed a circle on the sidewalk round-a-bout and while the PAX were doing sets of Merkins, Planks, Plank Jacks, a PAX would run around the circle and the next exercise of the three would be performed. With 23 men, that was 7.5 rounds of fun.

Glad that being over, mosied to the Sugar Creek hill for partner pushes up the hill. Switch halfway of the hill. 10 Burps at the top. Rinse and repeat.

Finally, with the pull-up bars calling out, we split into 3 for a BTTW, Wall Squat, and 10 Pull-Up round. 60s for the BTTW and WSs.

AYG to COT for final 2 minutes of Mary.

COT.

Announcements were a plenty.

Don’t forget about the Monday Murph at NAFO. 630.
June CAH Burpee Challenge.
Ya had to be there.

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The Mature Coop

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  • QIC: WhatDid
  • When: 05/17/2017
  • Pax: Chicken Hawk, Peabody, Fridge, Kielbasa, Java, Chewy (12), Socrates, Skate or die, Sugar bug, Pitz, Patton (15), Fire marshal Bill, Clampet, Cash Flow, Geronimo, Chicken Wing, Sasquatch, Harry Caray, Destiny, WhatDid (QIC)
  • Posted In: Ring of Fire

20 High Impact Men, including two 2.0’s, took to the COOP today see what maturity was all about. With no FNG’s present and many friendly faces, the disclaimer was given and we were off.

Mosey around the parking lot doing the following exercises:

  • Butt kickers
  • High Knees
  • Karaoke facing the school
  • Karaoke the football field

Circle Up for COP

  • 25 SSH
  • 15 Windmills
  • 15 Imperial walkers
  • 15 Peter Parker’s
  • 15 Parker Peters
  • 15 Mountain Climbers

Finished up COP and headed over to the band field in the parking lot. A perfect 100 yards were marked out.

Standing at the goal line, the 20 pax spread out arm lengths apart facing the opposite end of the field. The thang:

Bear crawl to the 10 yard line. 1 merkin IC. Resume bear crawl to the 20 yard line and 2 merkin IC. Repeat sequence all the way to the opposite goal line for a total of 100 yard bear crawl and 55 merkins.

After a 10 count YHC reflected on the fact that we just did 55 merkins together. This put us in the respectable category of life. Not yet being 55, but knowing that this train is headed there, it’s important to be intentional about how I get there. How I mature. How we mature. What actions I do, the words I use, the course I take are reflection of my maturity. With the pax, we need to be mature and hold one another accountable for our shared goals and the paths we’re on.

Next up..Bear crawl to the 10 yard line. 1 big boy sit-up IC. Resume bear crawl to the 20-yard line and 2 big boy sit-ups IC. Repeat sequence all the way to the opposite goal line for a total of 100-yard bear crawl and 55 big boy sit-ups.

Time to try something new. Pax partnered up, size didn’t matter and toed the line of the goal line. Partner 1 was to sprint to the 20 yard line, plank it up and and Partner 2 sprint and jumped over Partner 1 to the 40 and plank. Partner 1 gets up and sprints over Partner 2 for another 20  yards. Repeat to the end zone.

After this first sequence, which was chaos but a fun way to exhaust the pax, I shared with the pax that life comes at us fast. Most times faster than we would like and sometimes faster than we can handle. As we reflect on the monthly theme of maturity, I reminded the pax that we need to learn to slow life down. The events that come as us fast and seem critical need to be handled, but in a controlled manner. We need to get organized, think 43 feet of road ahead and execute that plan.  So….

We did it again. This time in control and with a focus on execution. We might have been a little slower, but we went the same 100 yards with flawless execution.

After another 10 count, it was time for:

Partner 1 crab walks to the 50 while partner 2 does bomb jacks until P1 makes it to the 50. P2 sprints to the 50 while P1 does bomb jacks. When P2 gets to the goal line, P1 sprints down.

We were feeling pretty spent at this point but we had 8 minutes left. One more pass down the field was warranted.

Partner 1 lung walks to the 50 while partner 2 does SSH until P1 makes it to the 50. P2 sprints to the 50 while P1 does SSH. When P2 gets to the goal line, P1 sprints down.

With time approaching, we mosey the long way to COT.

Announcements:

–       All AO’s on Friday and posting at the Baxter Harris Teeter at 0515. Post and follow up with a 3rd F convergence at the eternal church. The topic is maturity. Be mature….and show up!

–       This Saturday….we have the cannoli run. See Bolt. We have the Paradise AO launch at 0900 at Steele Street Park. See Deacon and show up.

–       The Fort Mill Care Center can use some volunteers for grass cutting. Think about volunteer your lawn mower and hour.

Praises:

–       Geronimo has provided site Leadership for the coop for the past year. Thank you. Sugar Bug is picking up the reins. Let’s support him and get out there.

Prayers:

–       Destiny’s business partner is undergoing some serious blood tests. TAP to her.

SYITG,

WhatDid

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