God Bless Saturday

WARMUP:
SSH
Imperial Walker
Hillbilly Walker
Low slow squat
Merkins
Honeymooner
Downward dog
THE THANG:
Indian run with 3 merkins then sprint

1776 workout
17 merkins
76 squats
17 CDD
76 LBC
17 Mike Tyson’s
76 Lunges
27 Imperial Walkers
76 Sumo Squats
Lap together burpee in the middle

Basketball shuffle
Group does LBCs
One member does a merkin on one sideline and a Bobby Hurley at the hoop then another merkin on the other sideline shuffling across

MARY:
Stretching

ANNOUNCEMENTS:
Bethel men’s
Dam to Damn pickup
Jaeger

COT:
Prayers for brotherhood, health and bountifulness of God

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30/30 Hominy Time – Blind Melon soundtrack

30/30 Format.
Q for first 30 minutes 1st F: Hominy
Q for second 30 minutes 3rd F: Bitcoin

WARMUP:
– Mosey a lap
– Side Straddle Hop
– Big Boy Situps
– Imperial Walkers
– Windmills
– American Hammer
– Plank
THE THANG:
Commence soundtrack: Blind Melon. Album: Blind Melon (edited for length. Amazon Music Playlist: “Blind Melon F3 30/30”) We used Suplex’s BIG bluetooth speaker. It bellowed over the entire parking lot. Great volume! But it ran out of battery. Fortunately I had a backup bluetooth speaker for the last five minutes. Not as loud as Suplex’s though.
Part 1: 80-160-240 Dora
– 80 Merkin
– 160 Squat
– 240 LBC
Part 2: Ladder
Complete the first exercise on the list. Run lap. Complete the second exercise on the list. Run lap. Repeat. The lap begins with a 12 pace bear crawl.
List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
30 second plank (We stopped right about here and didn’t run a lap after it.)
The rest of the ladder (didn’t have time for it):
30 Carolina Dry Docks
30 Calf Raise on the Curb
20 Big Boys
20 Merkins
20 Low Slow Squats
MARY: None. We finished at 5:30am on the dot. In teaching, we call that bell-to-bell instruction.
ANNOUNCEMENTS: You know, the thing.
COT: Incorporated into our second 30 minutes, 3rd F Q by Bitcoin. Great coffee provided by Suplex.

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Brick laying at the yard

WARMUP: ssh, imp walkers, windmills, Peter Parker’s and shoulder taps, all in cadence
THE THANG: 2 workout stations were set up at opposite ends of the school parking lot. Each had a list of exercises/rep counts eg 40 flutters. In the middle was a basketball goal and the middle school walking track. Pax would proceed to one station and do the first listed exercise. They would return to the middle and shoot a shot. If it goes in, just run a lap and proceed to station 2 to do the first exercise there. If the shot misses, 10 derkins, then run a lap and proceed to station two. Repeat this until time.

We quit a little early and played a game of knockout – we’re bad at basketball
MARY: we went around the circle, but there were 2 set of burpees called, so Mary got a little out of control, and then the dog licked someone’s butt

We checked all the boxes today
ANNOUNCEMENTS: y
COT: y

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Never Too Early For Christmas

WARMUP: So I’ve lost 47# so far and we did 47 low slow squats.
THE THANG:

Haven’t Q’d 12 Days of Christmas in a while so I pulled out the old Q along with some rocking tunes.

12 days of Christmas is just like the song. Repeat each day every round.

1-run
2- Wide Arm Merkins
3-Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees (sadly we didn’t get to them)

MARY: Some broga was had.
ANNOUNCEMENTS: m
Christmas party : see <@U19FA0Q8Z> :evergreen_tree:

Tomorrow is BBQ and Bourbon fundraiser :tumbler_glass: See <@UGND8G4TD>.

Thanksgiving convergence at The Ranch in 3 weeks!! :turkey:

COT: We talked about one item of growth we could celebrate for 2024. If you can’t say one for yourself, you still have time to accelerate in 2024.

With that The Thrill is gone…

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Over-The-Hill? I don’t think so

Six men showed up on a chilly morning to watch Tesla’s charging for the 45 minutes.

Between that we squeezed in 8 corners (4 pain stations visited twice) with lunge walks and sprints in between them.

Started with Warmup first,
SSH, Tunnel Touches, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs, Baby Arm Circle

Station # 1 –
25 Mountain Climbers
25 Plank Jacks
25 Squats

Station # 2
25 Merkins
20 Lunges
25 SSH

Station # 3
25 Calf raises
50 Skipping without rope
50 LBCs

Station # 4
20 CDD
20 Freddie Mercury
20 Dying Cockroach

COT: Christmas Party, Read your newsletter

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Walmart Run

THE THANG:
Trail Route
Ruckers
Road Route was a round-trip run to Walmart not for a honey do list which was around 4.5+ miles, shorter route was a little past the post office
ANNOUNCEMENTS: Christmas Party, Volunteers to help out in WNC.
COT: Prayers for people impacted by storms

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Fort 12 Year Anniversary

THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.

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Smokin Merkin Fest

WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC and Strawberry Pickers
THE THANG:
Phase 1- Chesse Shredder (2 Rounds)
Phase 2- Round 1 (10 reps)= Merkins, Irkins, Derkins; M.O.T.= Bear Crawls; Round 2 (20 reps)= Dips, Step Ups; M.O.T.= Lunge Walk; Round 3 (30 reps)= Plank Jacks, Seal Jacks, Bomb Jacks; M.O.T.= Crab Walk (Performed those 3 Rounds twice)
MARY: American Hammers, Gas Pumpers, Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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