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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Tour of Campus

WARMUP:
25 SSH
10 HB Walkers
10 Merkins
10 Mt Climbers

THE THANG:
Mosey down the back road
10 merkins and 10 SSH at each light pole
Mosey back
10 squats and 10 overhead claps at each pole

Head to the basketball court – partner up
Partner 1 toy soldiers down and back
Partner 2 does burpees – 100
Partner 1 bear crawl across the court & lunge walk back
Partner 2 does LBCs – 200

Mosey to COT for MARY
10 Birddog crunches each side)
10 Shoulder taps
10 Elbow to knee Bicycle
20 flutters
ANNOUNCEMENTS: Lots of them
COT: It happened with a long prayer at the end

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Moderate HIIT

Back by (very) popular demand we headed to the football field where we ran sprint after sprint after mall walk. The pax selected pre printed instructions from the bucket of running pain and mostly Bass-O won the 100 yard dashes. No hamstring injuries. The watch said 2 miles. Then we retired to the COT but got in a few @airborne hip flexors before the rain came. We missed @rebel but I heard he doesn’t do drizzle.

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50+ never looked so good

WARMUP: chatted for a few. Stretched a little ran to Methodist parking lot. HBW, IW, merkins, PP, other stuff.
THE THANG: run to FBC back parking lot. Did dips, derkins then did 7s. Squats and bombjax. Ran to lower COG parking lot did 3 exercises then run around building. Sets of 15: SSH, s Taps, flutters. Run. Dips squats and P Parker’s run. wa merkins, amer Hamm and mtn climbers run. Merkins Big boys calf raises run. Run back to COT.
MARY: watch Rebel do LBCs.
ANNOUNCEMENTS: convergence, boss hog print shop
COT: secret stuff

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The Ballroom: Dancing the Gloom Away

WARMUP: mosey
Circle up for couple exercises from the randomizer….ball of exercises

Mosey to elementary school with stops around playground for some exercises

THE THANG:
6pain stations around parking lot
1st round lunge walk to each
2nd round bear crawl to each
3rd round slowzy to each

10 leg lifts
20 dips
10 wide arm Merkins
10 donkey kicks
20 calf raises
10 sumo squats

MARY:
Slowzy back toward COT but some stops along way
Flutters
Hello dollys
Supermans
Wall sits with Bear Crawls
Wall sits with merkins

ANNOUNCEMENTS:
Saturday convergence 6am FMHS
Saturday print shop 6pm

COT:
Prayers and Praises for many things
One theme was traveling and vacations and kids summer plans

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