Tag: 38 Special

Sweepin’ like it’s 1776

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Hot Humid July in SC pre-run with Grout and Re-tread.

WARMUP: run to parking lot where old tega cay coffee used to be and do 17 in cadence American Hammers then run to lowest point on Dave Gibson and do 7 in cadence merkins then run to flag pole at the school and do 6 in cadence low slow squat

THE THANG:
1776 sweet the Leg style
Perform:
17 American Hammers
7 Merkins
6 Squats

At flag pole and at tega cay coffee parking lot. Every time you pass the low point of dave Gibson do 3 burpees.

Get as many rounds as possible

MARY: no time

ANNOUNCEMENTS: newsletter

COT: 5th core principle

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Dora and Corners

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WARMUP:
Short but not quick mosey, SSH, Merkins, Mtn Climbers, and Windmills.
THE THANG:
Mosey to the wall and have a seat. Chairs not provided. Take turns 10 yd bear crawl, 2 burpees or 5 mtn climbers, bear crawl back. Of course Fishstix had to step up with a reverse bear crawl back. I think he learned that from the Alcatraz bear, because his form was on point.
Wrapped and moseyed to the next station for Dora with 100 Dips, 200 Squats , 300 LBCs. The partner mosey was short so the reps stayed short too.
Wrapped and moseyed back to the starting point for a 10 minute 4 Corners exercise.
Mountain Climbers – Mosey
American Hammers – Toy Soldiers
Squats – Mosey
Lunges – Butt Kickers

MARY: Wrapped with 5 minutes of Abs.

ANNOUNCEMENTS: Prepare for The Fort’s CSAUP trifecta. Bethel Men’s Shelter meal on 7/4. Fort Mill Care Center lawn on Saturdays. Lots going on. Read the newsletter and use your gifts to support your community.

COT: prayers for safe travels, children at camp and parents missing them, health concerns and recovery from surgery, wisdom and patience as parents for 2.0’s make their own choices. All concerns unsaid. Slapshot wrapped with our prayer.

Thank you. It is always an honor to lead and learn from this community.
– Smuggler

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Colosseum 6-18-24

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Warmup:
SSH
Imperial Walkers
hillbilly Walkers
Tappy Taps
Planks

Workout:
Light Jog
Wall sits while a PAX does an inchworm to curb and back
At the track, do exercise then run a lap
– 12 o clock – 50 squats
– 3 o clock – 50 merkins
– 6 o clock – 50 dips
– 9 o clock – 50 mountain climbers
The Grinder at the entrance to GHMS
– Partner Up: Partner 1 do a bear crawl up to the next light
– Partner 2: run to the next light and come back to get your partner and run back to the light
– Switch – Partner 2 does Bear crawl, Partner 1 runs
– When Partner 1 starts again, do Crab Walk. Switch back to Bear Crawl at next cycle.
COT

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Disappointment and Failure

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WARMUP: We did after a little jaunt to WEP
– THE THANG: Run to WEP at corner of Ardrey, warmup in parking lot
– Run to Sidney Johnson
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Run to Jackson – at each cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Left on Jackson to Harris – at each cross street (or whenever I want)
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Left on Harris – when I call it and at Ardrey
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Left on Ardrey – at each cross street and at park entrance
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Cross White onto Skipper
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Right onto Grier
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Continue onto Clebourne
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Continue onto Tom Hall – every cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Right onto Forrest – every cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Right onto Academy – every cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Back to COT – every cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)

The men came expecting Maximus, but got YHC (disappointment).
We did too many reps and did not achieve our 3-mile minimum (failure).

It happens. Deal with it.

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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Track and Field

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WARMUP: At 50 yard line of NAFO football field…low slow squats, flutters, Carolina Dry Docks, Moroccan Nightclubs, Windmill
THE THANG: Mozy to goal line and 5 yard line. Pax were evenly split and faced each other in plank position starting on the sideline. Pax completed 4 plank jacks, 4 mountain climbers, 4 shoulder taps then moved 4 arm widths toward the opposite side of the field. Rinse and repeat until Pax reaches opposite sideline.
Once completed, Pax moved to the track for bear crawl 1/2 of curved portion of track followed by lunge walk remainder of curved portion. At straightaway, ran to the next curved portion for rinse and repeat of bear crawl and lunge walk. At the next straightaway, sprint to initial starting point.
Return to the field for rinse and repeat of 4s until Pax reached the opposite side of the field. Once completed, we started the rinse and repeat of the track lap but modified to full run after initial bear crawl/lunge due to time considerations.
After the lap, Pax moved to the goal line for run to the 50 yard line for 50 LBCs then back to goal line for 5 LBCs. Rinse and repeat descending distances for 40/4 SSH, 30/3 CDD, 20/2 windmill merkins, 10/1 burpees.
Back to COT.
MARY: No time
ANNOUNCEMENTS: upcoming CSAUPs + patch for completing the trifecta.
COT: Prayers for families, travel, marriages, heart health

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Dave Gibson hates you hills

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WARMUP: 4:45 Pre Run
THE THANG:
Dave Gibson Hills

25 Merkins (Dave Gibson and Ben Casey)
25 Squats (Enterance to Gold hill school complex)
25 LBCs (Gold hill teachers parking lot)
Go back up Dave Gibson Hill – Repeat

MARY: N/A

ANNOUNCEMENTS:
Bethel Men’s Shelter
CSAUP Trifecta

COT:
Travel
Health
Kids graduating and moving forward

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Not leg day, not really

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WARMUP: SSH, Moroccan Night Clubs, Little Baby Arm Circles, Imperial and Hillbilly Walkers, Cherry Pickers
THE THANG: Mosey to the parking lot on the side of Persis. Partner up for a “no legs” DORA. One partner works, the other partner does an easy “moderate” run to the end of the parking lot and back.
100 BBSU
200 Merkins
300 Leg lifts (wheezy Jefferson?)
With 15 minutes left, walked to a more open area for broga. Worked on hips and hamstrings for about 11 minutes.
Mosey back to CoT for one more ab exercise. Cross body crunch (left leg over right knee, crunch right shoulder to left knee) for a 4 count. 1-3 was hold, 4th count was release. Both sides x10 and DONE
MARY:
ANNOUNCEMENTS: HIM camp and CSAUPS
COT: Started with a reminder that F3 is about bettering the men that choose to appear in the gloom.
Rather than ask for standard prayer requests, YHC asked the group to list something positive that we could think about throughout the day. This turned quickly into a list of prayer requests…

F3 isn’t about any particular faith or viewpoint, we are here to become better partners, fathers, friends, and citizens of the world. We’re learning to live 3rd.

The Circle of Trust doesn’t have any prescribed formula, and our region tends to use it as a prayer chain. I feel being locked into this methodology is a bit of a disservice to ourselves and our time in the CoT. I say this in the least self-serving way possible.

This is our time to work on OURSELVES.

The CoT is a place where PAX have an opportunity to say what’s on their hearts. We could talk about personal pain and difficulty, and celebrate the victories we have against daily obstacles.

More often than not we hear about a friend or relative going through a tough time. I’m glad people are concerned, I really am, but what I would rather hear is how that affects you, and how that is going to change you. What action will you take? Send a gift card to your friend whose wife is going through some shit. Watch your neighbor’s kids so they have time to go to a job interview. Help change a set of brake pads. When you get home and the M hasn’t cleaned up after her Ramen mess for the 4th day in a row just smile, take a breath, and appreciate your M.

This morning as my CoT turned itself back into the prayer meeting I decided to read between the lines. I heard some PAX say some things that were the usual fare. What I heard was that we have a lot of men in the Fort dealing with anxiety over things they cannot control, things that don’t affect their daily lives.

So when I got it back, I simply asked that we think about what our brothers had to say and find a way to make the lives of those around us a bit better. Let’s live 3rd in a way that enriches and does not tear anything down.

38 out

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80th Anniversary of D-Day

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WARMUP: Jogged a lap around the parking lot, butt-kickers, high-knees, karaoke. Then we circled up for Imperial Walkers, SSH, MNC
THE THANG:
PARTNER SANDBAG TOSS – 1 LAP (Vest/Ruck on or Slick)
80 RUCK SQUATS (Vest/Ruck, Sandbag, or Both)
80 MERKINS (Slick)
80 DEADLIFTS (Ruck, Sandbag, or Both)
80 OVERHEAD PRESS (Ruck on or Slick)
PARTNER SANDBAG TOSS – 1 LAP (Vest/Ruck on or Slick)
MARY: No Time
ANNOUNCEMENTS: HIM Camp end of June, Blood Drive 5/30 still spots available, 3 CSAUPs this summer
COT: Closed in prayer

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