LDP 10 Count Buffet

2024-02-01Leave a comment

QIC: Barkley
When: 2024-02-01
Pax: Barkley, Bobber, Boogie Nights, Cohiba, Escargot, Farmers Only, Joe Lyons (F3 Long Duck), JWOW, Kermit, Madoff, Maximus, Olaf, Rebound, Rosetta Stone, Wooden Leg
Posted In: the coachs box

WARMUP: SSH, Windmills, Moracan night clubs, mosey to the thang

THE THANG: 10 Count buffet-Merkins, Mountain Climbers, Shoulder Taps, Big Boy Situps, LBC’s, SSH, Lunges, Squats, Bobby Hurley’s, Dips completed 10 of each, ran lap after each round

MARY: Flutters, Freddy Mercury’s, Big Boys

ANNOUNCEMENTS: Pints and Padres, Bethel Men’s Shelter

COT: 1 prayer or praise from each lifted up

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Luck 7 Island Party

2024-01-30Leave a comment

QIC: Cohiba
When: 2024-01-30
Pax: Cohiba, Half Shell, Mark Nestel, Nasa, Senator Tressel, skipper, SugarBug
Posted In: Golden Corral

WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Strawberry Pickers, and Broga
THE THANG: Mosey around the parking to side wall of HT. At wall, we did 3 rounds of Balls to the Wall and Wall Sits for 10, 5, and 3 countdown.
Then Island Party Began:
At the Islands, we started at first Island with 10 Burpees, Then next Island, we did 20 Shoulder Taps, then next Island we did 30 Bomb Jacks, and 40 Squats. Each round we used a different mode of transportation between the islands with Round 1 being a bear crawl, then Round 2 was lunges, and final round was Crab Walk. Final exercise was the Cheese Shredder.
MARY: American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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share your burdens with a group

2024-01-25Leave a comment

QIC: Ölaf
When: 2024-01-25
Pax: Cohiba, Cyclops, Escargot, Farmers Only, Ölaf, Warning Track
Posted In: the coachs box

WARMUP: dynamic stretching Broga
THE THANG: pick 6 burdens plus the qsource board and make a lap around the band lot light polls. Time to beat decreased each round. Guys from sole to soul joined us for a lap. Everyone pushed hard and worked together as a team.
We did some 6 count foundational burpees
MARY:
ANNOUNCEMENTS:
COT: prayers for us to be the husband’s our wives deserve and fathers that resemble our heavenly Father’s love.

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share your burdens with a group

2024-01-25Leave a comment

QIC: Ölaf
When: 2024-01-25
Pax: Cohiba, Cyclops, Farmers Only, Ölaf, Sashimi, Warning Track
Posted In: the coachs box

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Smoked At The Colosseum

2024-01-23Leave a comment

QIC: Cohiba
When: 2024-01-23
Pax: Cohiba, Conundrum, Escargot, Farmers Only, Rebound, RollOff, SugarBug, Wooden Leg
Posted In: colosseum

WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, and Strawberry Pickers
THE THANG: Dora – 100 Burpees, 200 Squats, and 300 Big Boy Sit Ups; Timer was other partner running one lap of drop off loop. Then Cheese Shredder
MARY: Flutters and American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Fitness and Fellowship

2024-01-20Leave a comment

QIC: Cohiba
When: 2024-01-20
Pax: Cohiba, Portal
Posted In: The Fort

WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, and Strawberry Pickers
THE THANG:
10 Burpees OYO
Mosey around track and stopping at each Swing to do 10 Merkins, 10 Lunges at each leg, and 10 big boy sit ups
MARY: Flutters, American Hammers, LBC, Hello Dollies, and Freddie Mercury’s
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Tobacco Plantation Tour

2024-01-18Leave a comment

QIC: Cohiba
When: 2024-01-18
Pax: Cohiba, Cornerstone, Duck Dynasty, Sofrito, Sprocket
Posted In: Soul to Sole

WARMUP: None
THE THANG: Started rucking after reminder of the disclosure around Kingsley to Fort Mill High School Student Parking then back to COT for over 3 miles.
MARY: None
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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2024.02 The Hive

2024-01-17Leave a comment

QIC: Tesh
When: 2024-01-12
Pax: Airborne, Band Camp, Cohiba, Dojo, Liberty Bibberty, Shady, Slash, Sprocket, Tesh, Time Machine
Posted In: The Hive

6 minute AMRAPs of 3 movements with lap in between:
1 —–
Russian twist x10 (4cnt)
Chest Press x10ea (each arm)
Lat Pull Down x10

2 —–
Thruster x10
Front Raise x10
Monkey Curl x10

3 —–
Swing x20 (or 10ea)
Tricep Ext x10
Row x10ea

4 —–
Man-maker x10
Overhead Press x10ea
Deadlift x10el (each leg)

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Dora the disruptor

2024-01-16Leave a comment

QIC: Rebound
When: 2024-01-11
Pax: Barkley, Cohiba, Crystal Lake, Cyclops, Ölaf, Rebound, RollOff, Shower Curtain
Posted In: the coachs box

WARMUP: cherry pickers, little baby circles (both directions) and Moroccan night clubs
THE THANG: Dora with partner
Round 1: 100Merkins, 150 LBC’s, 200 Mountain Climbers
Round 2: 100 side straddle hops, 150 squats, 200 shoulder taps
Rinse and repeat
MARY: flutters, American hammer, hello dolly, merkins?
ANNOUNCEMENTS: d2db 10k, acceleration project
COT: families, marriges, rolloff’s M, shower curtains father in law

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Pocket Rockets

2024-01-14Leave a comment

QIC: Kaiser
When: 2024-01-09
Pax: Battle Bot, Cohiba, Cyclops, darkhelmet, Kaiser, Peach Stand, SouptoNuts, Warning Track
Posted In: Block Party

WARMUP: ran to auditorium, merkins, stretches, we talked about inches etc.
THE THANG: game of poker A,K,Q,J,10-2. Fun was had by all. Lots of pain dishes out. Helmet came out on top with pocket rockets
MARY: throw out New Year’s resolutions. Focus on 2 degree shift.
ANNOUNCEMENTS: newsletter
COT:prayers to be better men and leaders. For our lord to help us make lasting change

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F3 The Fort

Tag: Cohiba

LDP 10 Count Buffet

Luck 7 Island Party

share your burdens with a group

share your burdens with a group

Smoked At The Colosseum

Fitness and Fellowship

Tobacco Plantation Tour

2024.02 The Hive

Dora the disruptor

Pocket Rockets