The Dora Smoke Show

Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Cheese Shredder

The Thang:
1. Dora: Partner up. One works, one runs to STOP sign and back. Switch.

Exercises:
50 Burpees
100 Leg Ups
150 Tricep Dips
200 Squats

MARY: She likes to show up when Dora is there
Flutter Kicks – 20 IC
American Hammers – 20 IC
Hello Dollies – 15 IC
Freddie Mercuries – 15 IC

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

TClap |
0

Egypt > Desert > Promised Land

WARMUP: in cadence/out of cadence exercises including some windmills, some toy soldiers, some SSH, and an Elf movie reference from @U02DKM63B7B
THE THANG: We were taken out of Egypt into the Desert and into the Promised Land. Fleeing Egypt, we moved down the lot with repeated stops for 20 merkins and 10 squats, a reminder that freedom takes effort. In the Desert, we focused on endurance over speed, hitting 4 corners at a steady pace with some big boy sit-ups and low/slow squats (at a quantity I cannot currently recall because of the complaints being thrown my way.) We repeated the other 4 corners with some diamond merkins. After a perimeter run, Joshua 1:8 was shared to encourage us as we entered the Promised Land where we reversed direction around the (working) lights with 3 “easy” jump squats. Closing out we embraced a few more merkins and a mosey back to COT.
MARY: big boy sit-ups and squats countdown from 5
ANNOUNCEMENTS: @U0603USPHAS invited some feedback on the Q with mostly positive feedback which is unfortunate, but still appreciated. If I wanted to have my ego stroked I’d go to Orange Theory. @U0A739SGTL3 mentioned garbage pickup next Saturday somewhere. I was interested because it reminded me of the 210 hours of community service the judge hit me with years ago. @U0603USPHAS also shared a discussion event happening on August 28th at Forest Hill in Fort Mill at 6:30am called The Excavation.
COT: Prayers for @U06Q8DSSV5Y to get back out here and lean on brothers during this difficult time. Prayers for Mint Hill’s Windex to get back out and to be the one receiving encouragement. Prayers for all of us to understand the power of our words and the gift of being able to speak them.

TClap |
0

Soggy Sea Biscuits

WARMUP: Broga
THE THANG: Run through Massey to Forest neighborhood for loops and run back 3-5 mi was completed
MARY: Broga
ANNOUNCEMENTS: Read newsletter
COT: don’t believe the false identities placed on you but rather the truth of who you are by your creator
You are a son of his loved and always will be with access to HIM whenever you choose…it’s written and true

TClap |
0

BOMBS Away!

WARMUP: Warmupy things while waiting for Bobber
THE THANG: B.O.M.B.S.-esque stuff. Partner up. One partner runs while other does first exercise of the round. Swap when partner returns.
Round 1 Exercises: Burpees, Overhead claps, Merkins, LBC's, Squats.
Round 2 Exercises: OH Claps, Merkins, LBC's, Squats
Round 3 Exercises: Merkins, LBC's, Squats
MARY: 5 Big Boys, 5 Merkins, repeat until time
ANNOUNCEMENTS: Bethel is tonight. Read your newsletter
COT:

TClap |
0

Chance, Choice, and Scrotum Tunnels: The Memoirs a MILGA Man

It was a moist, humid morning. The message covered a fairly simple topic, Life.

We delved into the topic of chance with the use of a coin flip. Winner named the activity and rep count. Things are at times (Most) out of our hands. We are but passengers on this life river as we flow along. We did a few rounds of this. Lots of curveballs were thrown out of the most unexpected PAX. Life doesn't go as we planned and usually we don't get what we expect out of someone.

Life is about Choices. The choice was to get across the park from the bathroom to the playground. The options were bear crawl or burpee broad jump. The catch, every time you changed your mind there was a 5 merkin penalty.

We then teamed up to chose who would go first. The only way your partner could move is if you did 1 merkin per step. The object, get 1 partner over the line and then BOTH were done. For reference there was about 70-90 steps to get across. Some teams did equal amounts and crossed together. Others, Mine and Dark Helmets, relied on 1 person to basically do all the work so the other could advance. Then we both chilled at the end waiting on the other, less able teams.

But wait, there's more….The next set of partner work was the same concept but the exercise was burpees. The catch, whoever crossed first on the original trek could NOT be the one to cross first this time. The lesson, sometimes finishing first isn't all it turned out to be. Sometimes the person out from will the next day need to carry someone else. Needless to say I did more burpees this morning than in my entire time at f3 combined.

We then had a lesson on encouragement but I'm tired of typing.

We also did the scrotum tunnel just so everyone could get a rash in the grass.

Lastly we concluded with an unfair amount of burpees selected for random PAX. some did 1, some 3, some 5…..guess what, LIFE isn't fair. Deal with that shit and move on.

At the end of it all the message is this, it is ALL life. the good, bad, fair, unfair, choices, encouragement, discouragement, chance, highs, lows. There is no BIG thing to discover. If your waiting for that your wasting your life. Appreciate it all. Find joy in a birds chirp, contentment in mashing that dam keyboard for 8 hours a day, reach to the heaven and give thanks for it all. The argument with the wife, the aggravation with the kids, the person who cut you off in traffic.

Your PERSPECTIVE will drive your life. Stop waiting

MILGA bitches

TClap |
0

Back to School Bootcamp

WARMUP: Grandpa Jacks, Imperial Walkers, Moroccan Nightclubs, Windmills
THE THANG:
Moseyed to the front of the theater for class to begin. Each grade 1st through 12th were 12 reps, repeating each of the previous grades before that grades lesson.

  • K – Run Down & Back
  • 1st – Mountain Climbers
  • 2nd – Merkins
  • 3rd – Squats
  • 4th – LBCs
  • 5th – CDDs
  • 6th – Flutters
  • 7th – Lunges
  • 8th – Dips
  • 9th – Plank Jacks
  • 10th – Shoulder Taps
  • 11th – American Hammers
  • 12th – Burpees

MARY: No time
ANNOUNCEMENTS: We made some, read the newsletter
COT: Shared and prayed it out.

TClap |
0

Getting swole at the Cockpit

WARMUP: Side Straddle Hops, Cherry Pickers, Imperial Walkers, various stretching
THE THANG: Thang 1: Champaign run to the middle school. Patterned up. Partner 1 did AMRAP exercises in the school parking lot while partner 2 ran suicides. Total of three rounds with exercises of burpees, big boys, and bobby Hurley.

Thang 2: Champaign run to cindy blocks. Partner 1 did AMRAP exercises while partner 2 farmer carried to maintenance area and back. Total of three rounds of curls, squats, and BOR.
MARY: Held plank for a few seconds until 6:00. Recover. Recover.
ANNOUNCEMENTS: IYKYK. Hominy on Q at Coaches Box tomorrow. Read newsletter.
COT: Prayers and praise were shared.

TClap |
0

Running

WARMUP:
THE THANG: running, starting at Blue Smokehouse down North Dobys, Left on Fairway, Left on Banks, Left on Wolfpack trail, Right on Fort Mill Parkway (4.8 miles) back to COT

MARY:
ANNOUNCEMENTS: 5:30 tonight Print Shop
COT: prayers and praise

TClap |
0