Circle of Fifths

WARMUP: windmills, SSH, Mosey
THE THANG: circle of Fifths: Carolina Dry Dock, Gas Pump, Dancing Chilcutt, AYG Sprint, E2K, Bear Craw, Gas Pump, Dancing Chilcutt, AYG Sprint, E2K, Bear Craw, all with 5 Burpees OYO in between
MARY: Yes
ANNOUNCEMENTS: WEP on 12/20
COT: Show to Know

TClap |
0

Anchor Bar’s LADDER of PAIN

WARMUP: Five rounds of 5x IC SSH followed by 2 Burpees OYO.
THE THANG: Anchor Bar’s (Rock Region) LADDER OF PAIN. Do the first exercise, run to designated spot and back. Then do first and second exercises, run out and back. Then do first, second, and third exercises, etc.

Exercises:
1) 1 Burpee
2) 3 Big Boys
3) 6 Shoulder Taps
4) 10 Flutters
5) 15 Merkins
6) 21 Freddies
7) 28 Dry Docks
8) 36 LBC’s
9) 45 Overhead Claps
10) 55 Squats
11) 66 Baby Arm Circles
12) 78 Monkey Humpers
13) 91 Moroccan Nightclubs
14) 105 Calf Raises
15) 120 Overhead Presses

MARY: F3 is for men only
ANNOUNCEMENTS: Read ya newsletter
COT: Prayers and praises lifted

TClap |
0

South of The Fort

WARMUP: mosey to Harris Street Park – MNC, merkins, imperial walker
bear crawl length of bb court and lunge walk back. 2x
THE THANG:
half the group did merkins while half ran a lap around the park
half the group did LBCs while half the group ran a lap around the park
Group ran ran a trail from Harrris Street Park to Creekside Drive ran up and down Hampton Hill 3x doing Burpees at the top 15-10-5
Group ran from Creekside to Fort Mill HS pull up bars

5 pulls ups heels to heaven 2x
10 knees to nipples and derkins 2x

ran from Fort Mill HS to WEP trail head at Harris Street Park.

Stopped and stretched and continued running on trailhead to WEP

Grinder closed us out with a round of Airborn’s hip exercise
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

TClap |
0

Rollercoaster of pain

WARMUP:
– SSH / IW / WM
THE THANG:
– Rollercoaster modified escalating suicides: 10/20/30/40 squats / MC / plank jacks / LBC
– Jack-Webb: Pushup + OH clap
– Airborne hips
MARY:
– yes
ANNOUNCEMENTS:
– read newsletter
COT:
– conducted

TClap |
0

Smokin Ballroom

WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Hillbilly Walkers, Strawberry Pickers
THE THANG: Cheese Shredder,
The following exercises were done in groups of 3 with 10-15-20 rep counts: Dips, Plank Jacks, Mountain Climbers, Squats, Step Ups, Calf Raises, Merkins, Derkins, and Carolina Dry Docks. After each round we ran around the parking lot.
MARY: American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

TClap |
0

Veterans Day Q

WARMUP: Plank and stretches while some knowledge was dropped about the origins of Veteran’s Day followed by some IC stretches. Light mosey to front bus loop for 7’s between curbs. Dip to bearcrawl out, irken to crabwalk back, etc.
THE THANG: partner Dora with one pax performing exercises while other pax tan loop around track. 100 merkins, 200 squat jumps, 300 flutters
MARY: broga stretches
ANNOUNCEMENTS: Dam to dam fundraisers, turkey day and Xmas convergences, blood drive 11/16
COT: praises for 2.0 bdays, prayers for travel mercies and ailing family members

TClap |
0

Set your Goals…then crush em!!

WARMUP:
Dynamic warmup with running, lunges, karaoke, shuffling to various locations and performing various exercises
Side straddle hops
Hill Billy walkers
Merkins
Low slow squats
LBCs
Hello Dolly’s
Derkins
Dips
Step Ups

THE THANG:
Up and down hill at main entrance
Accumulating exercises ever stop
1 Merkin down the hill
1 Merkin 2 big boys up the hill
1 Merkin, 2 Big boys, 3 plankjacks down the hill

Get the idea

4 full squats
5 burpees
6 Wide Arm Merkins
7 SSHs
8 Flutters
9 Jump Squats
10 Donkey kick
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Set your Goals…then crush em!!

WARMUP:
Dynamic warmup with running, lunges, karaoke, shuffling to various locations and performing various exercises
Side straddle hops
Hill Billy walkers
Merkins
Low slow squats
LBCs
Hello Dolly’s
Derkins
Dips
Step Ups

THE THANG:
Up and down hill at main entrance
Accumulating exercises ever stop
1 Merkin down the hill
1 Merkin 2 big boys up the hill
1 Merkin, 2 Big boys, 3 plankjacks down the hill

Get the idea

4 full squats
5 burpees
6 Wide Arm Merkins
7 SSHs
8 Flutters
9 Jump Squats
10 Donkey kick
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Set your Goals…then crush em!!

WARMUP:
Dynamic warmup with running, lunges, karaoke, shuffling to various locations and performing various exercises
Side straddle hops
Hill Billy walkers
Merkins
Low slow squats
LBCs
Hello Dolly’s
Derkins
Dips
Step Ups

THE THANG:
Up and down hill at main entrance
Accumulating exercises ever stop
1 Merkin down the hill
1 Merkin 2 big boys up the hill
1 Merkin, 2 Big boys, 3 plankjacks down the hill

Get the idea

4 full squats
5 burpees
6 Wide Arm Merkins
7 SSHs
8 Flutters
9 Jump Squats
10 Donkey kick
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0