Tag: Airborne

Make Arms Great Again

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10 at Slow Burn this morning. We began with a lap around Lowe’s parking lot and stopped in front of Persis for the typical warm up exercises.
Next, we did 7s between the sidewalks, dips and merkins on each end, bear crawls in between the sides.
Another lap around Lowes
Dora – 150 merkins, 250 squats, 350 LBCs
Burpee ladder with partner – alternate running and burpees. 1 burpee at each painted line add 1 at each line, total of 12 lines or 78 burpees.
Back to COT for Ab work. Twister got in some Gas Pumpers.

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Big bucket of suck-it

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WARMUP:
SSH
Moroccan night club
Windmill
Murkin
THE THANG:
Mosey to the football field

PAX draw a card from the bucket which specifies the exercise and # of reps and mode of transport. PAX do exercise every 5 yards to the 50 yard line with mode of transport in between. Once at 50, run back to bucket for next round. Made it through 5 rounds including lots of merkins, crawl bears, shoulder taps, burpees and other fun activities. Lots of complaining by all!
MARY:
ANNOUNCEMENTS:
Convergence Friday at the hive
Jaeger on Saturday
Ass kicking April
Luka 5K

COT: Welcome FNG Chum!

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DORAs at The Hive

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DORA 1: partner run
– Man makers 50
– Goblet Squats 100
– Swings 150

DORA 2: farmers carry
– Burpees 50
– Squats 100
– Overhead clap 150

DORA 3: Bear crawl
– Bent row right 50
– Bent row left 50
– Curls 50

DORA 4: Farmers Carry
– Merkins 50
– Mountain climbers 75
– SSH 100

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When in doubt, Plot-A-Route

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Disclaimer Avoided all semi pros out in the gooom
WARMUP: 15 Him Counted
THE THANG: Cross LP parking lot towards Munn Rd and hang left. All lefts from there at the following intersections: Harris St. , Jackson St, Hwy 160, and Founders Coop
MARY: she was missed
ANNOUNCEMENTS: The Q was not present, he arrived late
COT: Always stays in CoT! Remember Pax, that Attitude and Proximity are ideal to remaining consistent and continuous acceleration.

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Choose Hard

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WARMUP: Run to bandshell at WEP
THE THANG: We did laps around WEP with an accumulator thrown in for fun. When returning to the bandshell after each lap pax did the following starting with the first exercise and then adding the 2nd to it, then the 3rd, then adding the 1st exercise on top of the original 3 following the 4th lap

Burpees x10
Should taps x20
Squat x30

We got in 5 laps before returning home. All the effort in continuous fashion kept the pax warm and kept the cranky mumblechatter flowing.

MARY: done inside the Thang

ANNOUNCEMENTS: D2D items and more
COT: yes!

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No Catfishing Here

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The original Q Cake Boss was feeling ill, so I stepped in.

WARMUP: Pledge of Allegiance right at 06:45. Then right at launch point, we warmed up with the following – we went SWIMS-ing:
– 20 SSH
– 10 WM
– 15 IW
– 20 MNC
– 15 Strawberry Pickers

THE THANG: Mosey on over to the corner of Academy and Withers, via Main to Confederate. Academy and Withers is the start point of The Cross workout:
– Up the hill on Withers to the parking lot at the top of the hill. 10 Merkins and 15 2ct mountain climbers
– Back down to start point, then 1 burpee
– Down Academy towards Fort Mill Church of God. Stop at the student ministry building. 10 Merkins, 15 LSS
– Back to start point, 1 burpee
– Up Withers to corner at Confederate, 10 merkins and 15 LBC
– Back to start point, 1 burpee
– Down Academy to corner near Main, 10 merkins and 15 2ct fullter
– Back to start point, 1 burpee
– Rinse and repeat, adding 1 burpee each round
– Everyone got through 3 complete rounds, some hard chargers started on a 4th
– Back to COT
MARY: Got back to COT a minute or two early where we did 10 box cutters and 10 rosalitas until time was up.
ANNOUNCEMENTS: Read your newsletter and get involved wherever, however you can.
COT: Nobody is perfect. He loved us all regardless of our imperfections. We need to try to do the same towards all others, including ourselves. Grace goes a LONG way towards this.
A day after Christmas when others tend to sleep in and sleep off all the joy and merriment, Fort Pax were out posting. Great job fellas!
SYITG
-NASA

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Kettle Bell Rounds

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Mission/5 CORE Principles/Credo
WARMUP: Jog then a few exercises then grab your bell
THE THANG: Move to our starting position. Each PAX would perform the exercise with their kettle bell then when it was their turn, they left the bell for a sand bag. Choose between the 60 & the 40. Shuffle with the sand back about 20yds out then toss it the 20yds back.
The other PAX would perform their KB exercise until you returned; you were the timer.
After each round, you would farmer carry your KB about 25 yds out and back.
The exercises were:
Round 1
2-Hand Ground-to-Overhead
Man Makers
Curls
Upright Rows

Farmer Carry

Round 2
1-arm Overhead Squat (KB in the air with one arm and perform a deep squat)
Next arm.
Lawn Mowers – Left
Lawn Mowers – Right

Farmer Carry

Round 3
Kneeling Halos (Perform the halo exercise with the KB going around your head while kneeling)
Big Boy Sit Ups with KB up in the air
V-Ups (On the up, bring the KB to knee height)
Leg Raises (Holding the KB in the air)

Farmer Carry

Round 4
Side Lunges – Left
Side Lunges – Right
Side Bends – Left
Side Bends – Right

Farmer Carry

Round 5
Single Arm Overhead Press – Left
Single Arm Overhead Press – Right
Reverse Lunge – Left
Reverse Lunge – Right

Farmer Carry
MARY:
ANNOUNCEMENTS:
COT:

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Coming in Hot at 30 degrees ?

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WARMUP: Happy Hour started the warm up because YHC was coming in Hot from North Fort Mill and got stopped by the border patrol at Captain Steve’s. Seems anyone coming for outside the bubble of Baxter or Eastside is questionable :man-shrugging: :face_with_one_eyebrow_raised:

Did some exercise moves and some shuffles, high knees, karaoke and then back to bells
THE THANG:
Did following 3 times for 1minute each with run up hill and back between sets

KB Swings
Curls
Squats
American Hammers
Tri Extensions
Lunge Passthru
Bent Rows
MARY:
5 burpees for CSPAN
ANNOUNCEMENTS:
CriOut run and party at Riverwalk 12/14 9am
COT:
Prayers for many medical and difficult health conditions for PAX and families

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