WARMUP: admiring my handy work on the new base for the flag
THE THANG: after oooo-ing and awww-ing for quite some time, we ran
MARY: did not give a rats tail about my handy work
ANNOUNCEMENTS: 6@6 has a new spot to put the shovel flag, Kingsley approved
COT: circled around the shovel flag, with its new base
I rucked. Others ran. Around Kingsley and back.
WARMUP: Mosey to behind the stadium via pedestrian bridge
Hold plank until 6 arrived
Exercises in cadence
Windmills
Cherry pickers
Imperial walkers
Hillbilly walkers
Seal jacks
Merkins
Mountain climbers
THE THANG: Mosey to the back parking lot for a view of the Space X rocket experiment and DORA with rocks
Partner 1 runs, partner 2 exercises then flapjack.
100 merkins
200 flutters with the rock press
300 goblet squats with rocks
Return the rocks to their rightful place.
Mosey on to the light poles where exercises were done in cadence at each one moving back toward COT
Merkins
Mike Tyson’s
LBC’s
Carolina Dry Docks
Monkey Humpers
Mosey a lap around the front lot
MARY: A few exercises called – Boxcutters among others
ANNOUNCEMENTS: Always
COT: 5th core principle
NMM: We post to get better and be there for those in the circle with us, who we support and love. Shoulder burdens with others. They get a bit lighter and more tolerable. The workout makes us just a bit more resilient in the face of challenges.
For whom are you showing up today? 👁️
WARMUP: None
THE THANG: 4 mile loop down to Bojangles and back to Bob Jones Stadium
MARY:
ANNOUNCEMENTS: Fort Mill Lawn Care service opportunities
COT: Closed in prayer
Missed the Q … nice …
Bonsai took it… nice …
They ran to Walmart … some rucked to wherever … nice …
COT: We have guys with kids that are struggling. Real stuff. We are blessed to be able to get together and bring these things to light, knowing we have other men to lift us all up. And we pray for our children that they would seek the Lord’s will for their lives and they can find the peace of Christ in difficult times.
WARMUP:
THE THANG: 3miles out and 3 miles back – two options to choose.
MARY: None
ANNOUNCEMENTS: yes
COT: Prayers
Changeorder wrote it out in chalk at the ballroom if you wanna see the workout.
WARMUP: OYO
THE THANG: old and new Kingsley, with side pieces to add up to 4.6
MARY: no
ANNOUNCEMENTS: yes
COT: yes
WARMUP:
THE THANG:
Earth Fare and Back
MARY:
ANNOUNCEMENTS: Newsletter
COT: Family, health and seeking God
Have not attended the Ballroom in a while so browsed through backblasts to see what the guys at this sight have been doing for the past couple of months. Did not see any gear show up in the BBs, so thought I would remedy that situation.
WARMUP: Led the group on a mosey around the COT parking lot as this is the loop we would run periodically throughout the workout. Ended the mosey at the 1st station set-up in a parking space. Performed SSHICx21, then proceeded to explain the exercises at all 12 stations. Time to work.
THE THANG: Brought out the gear and set-up 12 pain stations. PAX were asked to partner up, Partner #1 performs the exercise at the pain station while partner #2 runs the loop we practiced in the warm-up. FlapJack when partner #2 returns. When both partners have completed the exercise at the station they move on to the next one. Did not instruct the PAX to go in any particular order, they could pick and choose pain stations as they pleased. Most of us completed 16 stations and got in about 2 miles. Great Work Gents!!! Exercises & Gear listed below.
MARY: Because this is an F3 workout could not finish without performing some Burpees, called 5 burpees OYO to finish right.
ANNOUNCEMENTS: TRASH PICKUP on AUG 22nd!!! BE THERE!!!!
COT: STK!