The rain cleared just in time for 45 minutes of walking around DT fort mill with packs on. Great discussion about CRI and learning more about it.
Eight men showed up this morning for the party. Quick disclaimer, few steps back, warm-ups (SSHs, IWs, WMs).
Next, we moseyed to the Pharma. Plank exercises, merkins, Peter Parker, Wide Arm Merkins, Parker Peter, 6 inch hold.
We then made our way to the old Hardees parking lot. I thought it was repaved, but it was rough as sandpaper. Crab walk from one end to the other, stopping at each parking stripe for 10 LBCs. Back the other way, bear crawl with merkins at every stop. We were now soaking wet with bruised hands.
Jog to Unity church for a Dora (CDDs, Squats, Flutters), run to bottom of the hill and back.
We made our last stop at the Footloose AO. Keeping our same partners, Partner 1 ran to the end of the lot and back while Partner 2 bear crawled. Flipflop upon return.
Burpee lightpoles on the way back to COT
Few minutes of Mary at the flag.
WARMUP:
– SSH / IW / WM
– Thunderstruck Burpees
THE THANG:
– 3x sprint up hill
– Rollercoaster with 5 min / 1 min setup
– squats
– ST
– MH
MARY:
– brief stretching broga
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
WARMUP: Too Cold
THE THANG: 6 miles of trail or Road
MARY: too hot to handle
ANNOUNCEMENTS: Yes
COT:Completed
WARMUP: Run to the pharmacy, wait, run to the old Hardees, wait.
THE THANG:
Captain Thor (1 BBSU : 4 American Hammers-rt side counting = 10:40) and yes, we found the Stamp.
Run to the Town Hall Bldg for a plank series:
Mountain Climbers
Grave Diggers-Rt Side then Left Side
Dips
Run to the big, smooth lot for FMFBC:
NUR the long stretches & Bear Crawl the “short stretches”
To the Church steps
Up & Down the steps 2x then 30 correct squats
Up & Down the steps 2x then 20 correct squats
To the next smooth lot, now by FMCOG
Feet on the curb and lean on another PAX for 50 Calf Raises
Get a partner for Partner Pushes:
Each partner pushes a longer stretch and a shorter stretch.
At the corners, do 20 Flutters I/C & 20 Diamond Merkins
Run back to C.O.T. for a little more Mary.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Not really
THE THANG: APFT and one round of a “Dee” WOD
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
The Fort July 20th 2024
Four pax at the Fort. 55 years ago, apollo 11 landed on the moon (7/20/69).
Disclaimer, run.
Warmup: SSH (12x i/c); windmills; Imperials; Moroccan N/C; Low slow squats; big arm circles; peter parkers; plank stretches.
–Run
Thang 1: Fish Tracker: do transportation, then the exercise called.
Toy soldiers walk – called bobby hurley’s
Bear crawl – merkins
Lunge walk – squats
Crab walks-LBC
Curb plank – CCD
–Run
Thang 2: Wall work
Wall sits, run out and do 4 merkins
Wall muscle ups
Balls to the wall
–Run
Thang 3: Apollo Elevens: start w/ 1 Bobby Hurley at the top, run down and do 10 merkins. Etc.
–Run down path to Harris street park
Thang 4: BBall court relays: run to half court, do exercise, run back to baseline, then run full court and do exercise, run back. We did: burpees (5 oyo); then mountain climbers (15 oyo).
Thang 5: Gazebo work:
Step ups, incline merkins, dips, squats, decline merkins, calf raises. We used the gazebo’s rafters to do five pull ups.
–Run back to WEP
Thang six: EAGLE mary
E=elbows to knees, A=amer hammer, G=gas pumpers, L=LBCs, E=Elbow plank
Fini
COT
WARMUP: mosey to pike front entrance- 50 SSH, 25 IW, 25 Moroccans, 10 cherry Pickers. Some shuffling to work out the aches.
THE THANG:
Mosey to walls at pike
-10 step ups single counts
-10 body ups
-10 Derkins
-mosey to stage
-Dora
-Merkins, Big Boys, Squats, Dips, lunges, Carolina Dry Docks,
-Partner runs 1/4 mile while other partner works.
-Mosey to hill at WEP for 11’s. Big Boys at bottom and Burpee’s at top.
MARY: none
ANNOUNCEMENTS: CSAUPS
COT: everyone was intentional here and had a prayer or praise.
WARMUP:
10 windmills
THE THANG:
Run 4.4 Miles or Ruck
MARY:
None
ANNOUNCEMENTS:
See Newsletter
COT:
Humidity was decent this morning at Bushwood. 2 fellow pax joined with 1 4 legged friend for a expanding ladder.
Ran to the bottom of the hill behind the stadium to begin.
All cones were x 5 reps so at cone 1 it was 5 reps cone 2 10 reps etc….
Come 1 HR Merkins
Come 2 squats
Cone 3 toe touches
Cone 4 Merkins
Cone 5 lunges
Cone 6 LBCS
Cone 7 mnt climbers
Cone 8 dips
Cone 9 Peter Parker
Cone 10 Flutters
We would run to each cone Always going back to 1 to keep climbing the ladder
So 1-2
Then 1-2-3
Then 1-2-3-4
Etc….
The distance between cones kept expanding as we went so all told got almost 2 miles in as well.
Thanks to Liberty Bibberty for the opportunity!
SYITG!