Category: The Fort

Schweaty

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WARMUP: mosey to pike front entrance- 50 SSH, 25 IW, 25 Moroccans, 10 cherry Pickers. Some shuffling to work out the aches.
THE THANG:
Mosey to walls at pike
-10 step ups single counts
-10 body ups
-10 Derkins
-mosey to stage
-Dora
-Merkins, Big Boys, Squats, Dips, lunges, Carolina Dry Docks,
-Partner runs 1/4 mile while other partner works.
-Mosey to hill at WEP for 11’s. Big Boys at bottom and Burpee’s at top.
MARY: none
ANNOUNCEMENTS: CSAUPS
COT: everyone was intentional here and had a prayer or praise.

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Blame JWOW

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Honestly I was expecting low attendance so I was pleasantly surprised when I start seeing several cars rolling into WEP. JWOW sent me note mid week asking if I’d be willing to bring the junkyards on Saturday so I had to oblige him. After a quick disclaimer the PAX performed some basic warm-ups. Then we moseyed down the path to the bottom of the big grass hill. Split into 3 groups. G1 ran to end of path back toward parking lot and did 10 bomb-jacks. Return to start. G2 nurred up the grass hill, did 10 squats, then returned to start. G3 ran to end of path in other direction, did 10 bomb-jacks, then return to start. Rotate so each group did each section once. Yog down to Harris St park for the fun. I was trying to find decent grass so I thought the outfield would be safe. Partner up. P1 does 8 Junkyard dogs while P2 is alternating between high and low plank. Then partner push to other side, P2 does the JYDs then partner push back. JYDs are P1 does burpee, then dives under P2 whose holding high plank, then when P1 stands up P2 goes into low plank and P1 jump over. Simple but stupid. The plan was for 3 sets of 8 but after much chatter we went 8 ,6, then 4. I thought this spot was decent but apparently Slow Jams found the one massive fire ant hill and got about 100 bites.
Yog over to base of Harris St. Next movement was run up Harris St stopping at every other power pole for 10 merkins, 10 squats, and 10 froggers (deconstructed burpees). The plan was to do some more group work at church on top of hill but we were a little tight on time so started back to park. 5 bomb-backs, 5 seal-jacks, and 5 plank jacks at every other power pole. Few mins left for 2 all you got sprints up small hills in park. It was a super humid day so I wasn’t the only PAX looking like a sweaty mess at the end. Apparently the JYDs got a zero star review afterwards and I got a nice text from Spiderman calling me an asshole for spiking his heart rate by running up Harris St. So it was a great morning. Thanks for everyone that posted and thanks to JWOW for giving me the nod.

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2024.25 The Fort

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Run to McCammon St parking lot
3 rounds of 40 yard bear crawls with filler exercises
Run to Subway parking lot
4 rounds of Balls to Wall Crawls with filler exercises
Run to FMCoG parking lot
5 rounds of 10 burpees EMOM (no filler)
Run to Print Shop
6 is 3 rounds of 2 exercises 5x Pullups & Toes to Bar (w/ filler)
Run to CoT

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Hard chargers of The Fort

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WARMUP: In the Field
25 SSH
10 HB Walkers
10 Merkins
10 Mt Climbers
Downward Dog
Honey Mooner
10 Peter Parker
10 Plank Jacks
Run a lap – CSAUP leaves

THE THANG:
Big Bang – Circle up on cone in field. Q calls out an exercise and a #. Pax run to any edge and complete the exercise, then run back to the center and plank for the 6.
10 Merkins
20 lunges
30 American Hammers
20 bobby Hurley’s
10 burpees

Move to the hill – Bear crawl up for 11s
Big boys at the top and mike Tysons at the bottom

Partner up in Field (Grab Cones)
20yd partner wheelbarrow (switch back)
20yd partner carry (Anyway you like)
20 Wheel Barrow Pushup with Squat
20 plank hold- partner jumps on
20 reach and touch planks

Run the loop with 5 SSH at each bench

Mosey to COT for MARY
10 LBCs
10 Mike Tysons
10 Freddy Mercury’s
20 flutters
10 J-los

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An un”fort”unate series of events

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Warmup

SSH
Windmills
Imp walkers
Hillbilly walkers
Michael Phelps
Plank- yoga stretches
Merkins
Carolina dry docks

Sandbag carry to big hill, down trail. Hill is off on left side. Mode of transport was lunges and bear crawls alternating, everyone got to do all three..

Reverse bear crawl up hill

11s

burpees at top of hill
Sandbag toss at bottom

A few finished and most got to 9 tosses, Walker was king

Sandbag carry back and to amphitheater

Ab lab

Lazy Dora

Partner planks with sandbag on back for 60sec, after a minute I changed it to 30 seconds and then we ended up back at a minute- would do it differently next time but it was still fun
Other person or two depending on group size do the following exercises for 2 sets each…

American hammers
Flutters
Big boys

Rd 2 wall planks while holding coupons,

Calf raises
Monkey humpers

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Aloha Covid

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Wasn’t sure how this was gonna go since YHC has been sick last few days coming back from Hawaii. Asking Fogerty to have my back if I dropped over. With som solid HIMS showing up I knew I had no choice but to bring it.

And so it began with a nice mosey to our first stop for the warmup SSH, IWs and Mtn climbers. Then to the next stop where we had a wall. Wall sits while each PAX took turns doing 5 merkins went up and down the line for extra credit. Mosey tot the next wall for three rounds (thx Maximus for the suggestion) of dips, derkins and step ups 10 each. Mosey to the next spot for a round of 7s with burpees and squats with a run length of parking lot between. At this point we just gettin warmed up to do a partner DORA 100 merkins, 200 squats and 300 LBCs. Mosey back to COT where Fogerty closed us out with a ladder starting with 5 bombjax, 6 donkey kicks, 7 diamond merkins, 8 big boys, 9 Bobby Hurley and 10 LBCs. Finished right on time

We took a moment to watch the sun rise and do the pledge of allegiance earlier. Remembering those who gave it all for our freedoms that we have every day.

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Sneaky 2

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WARMUP:
High Plank
Downward dog
Upward dog
Merkins x 5
Repeat

High Plank
Downward dog
Upward dog
Shoulder tap x 5
Repeat

THE THANG:
Imperial Walker x 20 (cadence count)
Hillbilly Walker x 20 (cadence count)
Windmill x 20 (cadence count)
Lap around parking lot and pavilion
Repeat x3

Merkin x5 (cadence count)
Recover
Repeat x5

Heel elevated squats x20
Reverse lunges x20 (SC)
Good Morning x20
Lap around parking lot and pavilion
Repeat x3

Sit up get up x10
Modified flying squirrel x10 (no jump)
Inchworm x10
Lap around parking lot and pavilion
Repeat x3

ANNOUNCEMENTS:
Cannoli Run, HIM Camp, Summer of CSAUPs, The Murph, 4th of July Convergence

COT: Patience, peace, family, protection

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2nd annual 420 smokefest

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WARMUP:
Start the music. Where is everybody?

THE THANG:
420 burpees OYO

MARY:
Plenty of time to stretch at the end… between swatting gnats and skeeters

ANNOUNCEMENTS:
Lots of activity these next few weeks.

COT:
We are broken men in a broken world. If we try to break ourselves more (by say, doing stupid stuff like 420 burpees), we can become stronger and closer to the men we were originally created to be.

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You know what I mean?

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Kettlebell workout around WEP weinke included – Thrusters, Swings, chest press, curls, squats, man makers, flutters, overhead carry, running, rinse and repeat. Ended at auditorium.

Covered 5 core principles, mission of F3, and shield locks.

Welcome FNG Corner Booth!

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AO The Fort Shovel Flag Handoff

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WARMUP: Motivators, Windmills, Cherry Pickers
THE THANG:
1. 1 round at the stage: Partner 1 bear crawl to playground and mosey back while partner 2 cycles through 10x burpees & 10x donkey kicks. Switch.
2. Crawl bear up Massey St & 10x burpees at the bottom. Al Gore for the 6.
3. Mosey to the Print Shop. 10x Pull-ups
JWOW:Dora @ Fort Mill Church of God
1. 100x Merkins
2. 200x Heels to Heaven
3. 300x Squats
4. Mosey back to COT
MARY: Included
ANNOUNCEMENTS: HIM Camp, Newsletter
COT: Surviving children of domestic tragedy

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