WARMUP: Run school loop – side shuffle, buttkickers, karaoke, high knees, walking lunges. Merkins – wide, regular, military.
THE THANG: F3 Deck of Pain with miscellaneous cardio after each exercise.
MARY:
ANNOUNCEMENTS:
COT: Prayers for 38’s son Bruce and resolution to student threats at Fort Mill High.
WARMUP: regular warmup with SSH Windmills IW etc
THE THANG: burpee mile. 1 mile. 100 burpees.
11’s with squats and big boy sit-ups
People’s chair and balls to the wall
MARY:
ANNOUNCEMENTS: read your newsletter
COT: lifting up those impacted directly and indirectly from the school shooting in Texas
PAX showed up expecting for Shady to be on Q (which explains the large numbers). They had to settle for me, but I’m just happy to be Shady’s understudy. Hope he gets back to 100% soon
WARMUP:
SSH, IW, HW, Shoulder Taps, Peter Parker, Parker Peter, Merkin
THE THANG:
Extra weight. PAX had rucks, sandbags, and bells galore in honor of Gear MAYhem
3 groups
1 took a lap and did swings for the 6
2 groups carried weight the length of the parking lot, did 10 merkins, 15 squats, and came back.
Then we rotated. After everyone got to run we add weight
Between each set of 3 rounds:
(With no extra weight on)
5 manmakers
5 cleans (each side)
5 overhead presses (each side)
We got through 3 sets of 3 rounds
At one point during set 3, I causally and in a very neutral tone mentioned that my grip was shot. Vuvuzela pointed out that he’d never heard anybody gripe about their own Q so much. Maybe I mentioned something earlier too?
MARY: Uhaul Q-jacked for Mary a little early by my clock, but he doesn’t like manmakers.
ANNOUNCEMENTS: read the newsletter, lots of community impact going on!
COT: doing one thing really well is better than 5 things done halfway. Bear reminded us today that form matters. Do a good squat.
Great Invergence today at WEP to close out an entire month of acceleration.
Now that we have finished a month of accelerating HIMs all over the Fort, how do we maintain that acceleration?
Answer? ACCOUNTABILITY!
Best way to execute accountability? Locking shields with fellow PAX.
Best way to consistently lock shields? Join a Shield Lock.
Today we heard from some 🛡🔒 PAX sharing experiences, advice and offering up themselves to their fellow PAX to learn the power of 🛡🔒.
To know more, ask a PAX that was present.
Need guidance or advice moving forward? Reach out to @Pusher and he will point you in the direction of success and accountability.
THE THANG:
Manion WOD
29 squats with ruck (with sandbags when available)
1/4 mile ruck (shared sandbags) some PAX run it
7 rounds
With about 10 minutes left on the clock @PunchList led us on some much needed broga.
ANNOUNCEMENTS:
-convergence/invergence tomorrow at WEP
-AMRAP for Autism event tomorrow at Mathew’s Sport Complex
COT:
@What did led us on prayer, thank you for your visit brother!
WARMUP: SSH, Moroccan Night Clubs, Tappy Taps
THE THANG: Four Corners
Curls, Squats, Lawn Mowers
Skull Crushers, Flutters, Chest Press
Shoulder Press, LBCs, Halos
UHauls, Calf Raises, Swings
2 laps completed
ANNOUNCEMENTS: Lunch today at Inizio’s, Con/Invergence next Saturday at WEP
COT: Prayers for heart surgery next week, marriages, health for family members…