Letting Go of Heavy Things

WARMUP: Disclaimer, brief COP, Sen T rolls up late like he’s the special guest of the day
THE THANG:
Mosey to road behind school for 10 burpees at each of 5 light poles with various forms of lunge walks between each pole

mosey to picnic tables for some step ups, dips, derkins

mosey to football field

pax line up side to side and do Al Gore while one pax does weaving run through the line to the far end. continue this fashion for 100+ yards

rinse and repeat above with flutters in place of Al Gores

pick a partner and line up like WR vs DB. DB runs defensive route to keep pace with WR for about 10-20 yds. flapjack. rinse and repeat full length of field

100 yd bear crawl back to starting end zone

mosey back to parking lot for 10 burpees, then sprint home

ANNOUNCEMENTS: 8/4 convergence, 1st F Q transition, trash pickup

COT: It was great to be back with the pax after much travel over past 2+ months.

the past 3 days involved lifting heavy stuff (Cindy at the Bubble and sandbags at Stockade) so today was “no lift day”

besides the heavy weight in the Gloom for two days, I’ve been carrying heavy stuff on the workforce for 2 months. I’ve been missing the pax during this period and all the mental reminders and affirmation just isn’t enough to keep me in a clear headspace without the benefit of a push from the pax in the Gloom.

thanks to Bitcoin for the invite and thanks to the pax for posting and always filling my tank!

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The Twister 2.0

WARMUP: Group Led Warm-up

THE THANG: The Twister 2.0

Taking the original Twister 1.0 -which is a traditional Dora (100 Merkins/200 Squats/300 LBC’s) while partner runs the stairs and around the Exchange Bldg on Market St. The Twister 2.0 requires a slight modification:

100 Merkins
200 Squats
*300 Gas Pumpers (Twisters favorite Abwork)

MARY: Shout out to Senator Tressel “you can never get enough back” we performed horizontal pull-ups on the rails in front of Charanda’s, dips on curb & 5 minutes of stretching!

ANNOUNCEMENTS: Tomorrow Hwy Cleanup, Stuff the Bus August 5th, Convergence August 4th.

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Lazy Dora isn’t so lazy

Yog down to end of school for some warmups. Typical items: SSHs, windmills, imperial walkers, etc.

Yog to back of middle school and partner up for a Lazy Dora.
>P1 does 10 merkins while P2 holds plank, flapjack and repeat until total 100 merkins.
>P1 does 20 LBCs while P2 does 6″ leg hold (10 degree protractor), flapjack and repeat until total 200 LBCs.
>P1 does 25 squats while P2 hold Al Gore, flapjack and repeat until total 300 squats.

Yog over to middle lot for a round of 11s. 10-1, 9-2, etc. running between 2 basketball goals. Bombjacks on one end and dry docks on the other end.

Circle up. All PAX doing lunges while 1 PAX does 3 burpees. Each PAX takes turn doing the burpees around the circle. Next PAX are doing shoulder taps while 1 PAX does 5 HR merkins. Round the circle. Last circle is 5 big boys while PAX alternates between 10 degree leg hold and 90 degree leg hold.

Times up, over to COT to wrap up. Great work by everyone on humid morning. Thanks for the opportunity Bitcoin!

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Next Man Up

WARMUP: @harrycarry lead us through a standard array of warm ups
THE THANG: ascending rep count 5-> 10 -> 15 -> 20 -> 25 -> 30 of calf raises, squats, Freddy mercuries, merkens, CDDs with some running in between each exercise
MARY: extensive session that included many lbcs and the dreaded J-LOs
ANNOUNCEMENTS: had a few
COT: did this

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4th of July Convergence

1776 Workout
50 Burpees
100 SSHs
100 Merkins
Run Lap
100 Squats
100 LBCs
100 Mountain Climbers
Run Lap
100 Carolina Dry Docks
100 Lunges
100 Flutters
Run Lap
100 Seal Jacks
100 Squat Jumps
100 America Hammers
Run Lap
100 Plank Jacks
100 Monkey Humpers
100 Dips
Run Lap
100 Hello Dollies
100 Overhead Claps
100 yard Bear Crawl
Run Lap
26 Burpees
Run Lap

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Four Corners & a Burpee!!

WARMUP: Abe Vigoda, Cherry Pickers, Flying Squirrels, Imperial Squat Walkers, The Drill Instructor,
THE THANG: Four Corners on the Football field, 50yd line and end zone, pick a card, do the Thang, run, nur, karaoke, side shuffle to each corner. The 400m run around the track was a crowd pleaser. One burpee in the middle of the field in between sets thanks to @Twister who was pumped up to an ‘80s rockin’ soundtrack of Boston, Christopher Cross’ Ride Like the Wind, The Cars, Led Zeppelin, Van Halen. Indian run back to COT.
MARY: Box Cutters, Flutters, LBCs
ANNOUNCEMENTS: Black Flag workout, 08/04 Convergence @ PKMS, Shovel Handoff
COT: Prayers for @Cornerstone’s neighbors

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Ham-Hock Fishing on a Steamy Morning

5:15am – Welcome, no FNG’s, disclaimer was made. It was warm & VERY humid. I think I was sweating before finishing the disclaimer.

WARMUP:
– 20x SSH
– 10x Windmills
– 10x Moroccan Night Clubs
– 10x Imp Walkers
– 1x Single Token Burpee
– Mosey down to better pavement

THE THANG:
1. Four Corners: 4 Circuits with Reps of 20/15/10/5
– Merkins > Jump Squats
– Dips > Calf Raises
– Mtn Climbers > Sumo Squats
– Carolina Dry-Docks > Lunges

2. Ft. Mill Death Crawl
– Indian Run Style w/Bear Crawling as mode of transport
– Rear PAX = 3 Burpees, then run to front
– Continued from lower lot (Ft Mill Church of God) to stop sign (Academy & Withers Intersection)
– Measured at around 120yds
3. Jail Break Run
– Back to Flag for ~8 minutes of Mary

MARY: Various – Rotating PAX Choice
– Flutters
– Boat>Canoe>Swim
– American Hammers
– Box Cutters
– Gas Pumpers
– Something similar to V-Ups (can’t remember)
– LBC’s

ANNOUNCEMENTS: Read your newsletter.

COT: Prayers for summer travels, marriages, and for everything that remained unsaid

Mumble Chatter was strong throughout the workout. Lots of talk about things that sting (specifically ocean wildlife/at the beach), how some Dads may alter their beach/pool attire based on that of their daughters (I’ll leave it at that), and Hamhock Fish… lots & lots about Hamhock Fish! Should’ve shown to know… but to share some insight:

1. If your Daughter insists on questionably appropriate body coverage, one indirect method to encourage said Daughter to reconsider could be to “out-do” her original choice.
a. i.e.: if the shorts are too short – Dad grabs a pair of old jeans, makes some quick alterations with a pair of scissors and VOILA! Dad is now showing off more bottom-cheek than Daughter… and most likely hairy bottom cheek.

2. Hamhock Fish – this was a new one to most of us, with credit to Change Order for enlightening us. There seems to be a trend in Women’s swimwear making a comeback – the Thong. While there are places where this is better presented than others (British Virgin Islands = GOOD, local community pool = varies wildly depending on those in attendance), there’s a valid argument that the view of a thong-clad derriere resembles that of two inverted ham hocks arranges side-by-side.
a. Conclusion: Hamhock Fishing could be a great activity or, perhaps, not so much. I suppose I’ll conclude by saying, “to those who fish, may your lines always be tight!”
b. OK, maybe a few more:
i. “The charm of fishing is that it is the pursuit of what is elusive but attainable, a perpetual series of occasions of hope.”
ii. “Be patient and calm, for no one can catch a fish in anger.”
iii. “He who wants to catch fish must not mind getting wet.”

Thanks, Dojo, for the opportunity to lead this fine AO this morning!

#NaA

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KABOOM at Colosseum

WARMUP: Disclaimer only
THE THANG: 1776 reps of pain plus some running
COT: On this birthday of our country we added FNG Tang to our pax, EH’d by Mark Twain. Welcome brother! We sweat like crazy in the Gloom and let the familiar soreness settle in as the fireworks lit up the sky to honor our forefathers and our fellow Americans. Grateful to have been born in the USA and to share this life with my F3 brothers. May we stay United and foster Unity with those we meet each time we leave COT and enter the world around us. God Bless America!

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Tall order of MOIST please

WARMUP:
mosey
3 sets of 10 dips and 10 Derkins
Mosey
Moroccan Night Clubs
Hillbilly Walkers
Low slow squats
Mosey
Moroccan Night Clubs
Hillbilly Walkers
Low slow squats
Mosey
Moroccan Night Clubs
Hillbilly Walkers
Low slow squats

THE THANG:
Light poles
10reps each exercise
Advance 1 poke at time
Go back to beginning stopping at each pole adding next pole each round
MARY: n/a
ANNOUNCEMENTS: 4th not July convergence…be there
COT: lots of prayers and praises🔥👆🏻

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