Tag: Bonsai

That 3.0 miles was really 3.76 miles

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THE THANG: Run down and up Harris Street to WEP and back – 3.3 Mi
Above plus Banks St and back – 5.0 miles

COT: Share heavy stuff in COT. Others have been there before to guide you through. Be aware of others’ peaks during your valleys. Because soon enough, you will be back at a peak to another PAX though his valley.

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No show, No problem

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WARMUP: <@U08GGTLHL> took the lead, exercise was called, 5 burpees, exercise was called, 4 burpees, exercise called, 3 burpees, exercise called, 2 burpees, exercise called, 1 burpees

THE THANG: cardboard roulette from the trunk of my car. 10 exercises on the board, 10 reps each followed by a lap. 9 exercises, 10 reps each followed by a lap, 8 exercises followed by a lap, descending down from there

MARY: Flitters and box cutters

ANNOUNCEMENTS: Read your newsletter

COT: prayer and praise from everyone

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Did You Pass the Test? APFT at MP

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Pledge of Allegiance at 05:14
WARMUP: Quick warmup in the parking lot of the following:
– 20 SSH 4 ct
– 10 windmills 4 ct
– 15 imperial walkers 4 ct
– 15 MNC 4 ct

Runners and ruckers went running and rucking. The bootcampers ran to corner of Confederate and Main.
THE THANG: Army APFT
2 mile timed run, 2 min BBSU AYG, 2 min merkins AYG. Scoring is based on age.
Started off with the 2 mile run. Loop was down main, left onto Academy, left onto Monroe White, left onto Confederate, back to start. That’s about .47 mile. Did 4 loops of that. End was down Academy at the Loom parking lot to get the full 2 miles. It is not completely flat loop, but that’s as flat as you can get in the MP area.
Next up we did merkins, then finally BBSU.
We had extra time, so we went to Print Shop for 2 mins AYG pull-ups.
That gave us about 5-6 min before COT. Ran back to COT for some Mary.
MARY: 5 min worth of ab/core work
ANNOUNCEMENTS: Read your newsletter, get involved.
COT: Alot lifted up.
My mom passed away on Tues 3/3. She was 91. She had a pretty rough childhood. Raised by her dad who immigrated from Portugal as a teen, her mom left when she was 6. Her oldest sibling sister was 9 at that time and became the mom for everyone. He had anger issues among other things and abused them regularly, but he also provided the best he could and kept the family unit together. There were more good times than bad, but the bad was really bad. She could have easily brought those demons into our lives as children, for children who are abused often become abusers when they are adults, but instead she and all her siblings chose to break that chain and live in love as much as possible. It takes a strong person to do that, break those chains. I am forever thankful she did. She touched a LOT of lives by this, living in love. She was an amazing, strong, loving, caring woman, who near always put others ahead of her. She is the embodiment of living in love. That’s what I ask of you all. We are given choices every moment in our lives, every day. Choose to live in love whenever possible. That will leave a lasting impact more than anything else you do.

Blessings and SYITG,
NASA

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DORA Rules at GC

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YHC was honored to be given the Q stick at Golden Corral by Half Shell today. This represented my first trip back in the gloom at 100% since dealing with a post D2D bronchitis and my spirits were excited about the opportunity. While not yet Springlike weather, the Pax were quickly sweaty from the downpainment on the day.

After seeing a post by IJ, I decided to maximize the DORA concept at GC today for encouragement, challenge and candor of a partner workout.

WARMUP:
Mosey to Oil and Lube shop
Windmills x 10
IW x 10
MNC x 10
Monkey Humpers x 10
Mtn Climbers x 10
SSH x 10

Let’s go!
THE THANG:

Partner up and run around HT for Group Dora stopping 5 times for:
5 burpees
10 lunges
15 Box cutters

Mosey to another lot for Lazy Dora
Alternating turns
100 Merkins/ partner plank
200 Squats/partner Al Gore
300 LBCs/ partner 6 inches

Mosey to Walgreens lot for normal Dora
50 Bombjacks
100 CDDs
150 Flutters

Mosey back for Big Boys until end

ANNOUNCEMENTS:

Read your newsletter

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Around The Fort to Return The Pond to Its Roots

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WARMUP: Skip to the Thang.
THE THANG: In an effort to return Minnow Pond to its roots, we ran, stopped for exercises, ran, stopped for exercises, repeat. I will write the stop then the qty & category of exercises.
Fort Mill Pharmacy-3 Core Exercises
Jackson St/Sidney Johnson-3 Upper
Harris St-3 Lower

First Flat up the Harris St hill-2 Core
Massey St-2 Upper
Bottom of Massey-2 Lower

Up Main St to Leroy St-1 Core
Leroy/Summersby-1 Upper
Back to Leroy-1 Lower

Back to COT for a few more core exercises

All got 3.5+mi. 1 got 4mi.

MARY: See above
ANNOUNCEMENTS: Yes
COT: 5th Core Principle

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Sweating with the oldies

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WARMUP:
SSH, windmill, but kickers, high knees, inch worm merkins on the field

Bear crawl back across the bridge

THE THANG:
7’s on the hill while nur up merkins at the top and big boy sit-ups at the bottom

Moves over to the basketball courts

2 rounds of
Dips, decline merkins and step ups
20 each

1 round of
American hammers, squats, wheezy jeffersons

Move to the picnic tables
1 round
Bent over rows by grabbing one side of picnic table and picking it up
Dead lift

MARY:
Airborne hip exercises
ANNOUNCEMENTS:
COT:

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