WARMUP: Discuss the route
THE THANG: A 4-mile run through the Masey neighborhood and Dobys Bridge with some hills along the way
MARY: American Hammers and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
Disclaimer Shared
WARMUP: None
THE THANG: Trails or Roads Route Shared
MARY: she was missed
ANNOUNCEMENTS: the sweaty Barry coming up. Read your newsletter
COT: Don’t forget about one another, always have another’s SIX! Reach out to each other and encourage and support. We all carry burdens that we don’t share. You never know when one of us needs a NOD more than you know.
16 at for the Clovis.
150 burpee pull-up
10 mile run
Partition as desired. We did 15 burpee-pull-ups and run 1 mile. Rinse and repeat
One of the simplest and hardest workouts. Nobody finished even half of it
– ’s shoulders have to bear the weight of his arms
– left early in protest
– wants to know if anyone’s finished that workout ever
– is crushing it. Keys to success: being a site Q
– we lost only to find him right at name-o-rama (introvert energy)
– didn’t ask if I wanted to carpool
– & batflipped to some Mary a tad early
– is ’s medical consult
– believes retribution will be had at his VQ on Friday
– took the over
– hardest working Gen Zer in the Fort?
– couldn’t be caught (by me at least) on the last mile
Listen, you could rub your overheating body against the ROTC building because the condensation on the outside wall is much cooler than the air temperature. But it still won’t make burpee pull-ups easy, nor will it verify this report better than , , or
But they’d have to check slack to make it happen….
WARMUP: windmills, SSH, Moroccan night club, butt kickers, hi knees, disco club (side ways run)
THE THANG: 3 circuits. Each repeats 3 times, adding 5 to each rep every repeat
1st circuit 10 mericans, 10 big boys, 10 SSH. On your own.
2nd circuit 10 dips, 10 shoulder taps, bear crawls. Add extra if you finish before your team of three so you all finish each workout at the same time.
3rd circuit 10 squats, 10 flutter kicks, 10 heels to sky. In cadence with your team of 3
Added some burpees to help keep mumblechatter down
Qsource: shared leadership. Work together as a team, and trust your team to do their part. Teams work better when everyone can be relied on
ANNOUNCEMENTS: newsletter smack talk
COT: prayers and praises
WARMUP: off to Kimbrell’s after being disclaimed. PAX did LSS, Windmills (approved by Trucker), imperial walkers, hillbilly walkers and 50 side straddle hops – with a declining number of burpees (not approved by Trucker) in between exercises. From there – Mosey to Unity Presbyterian
THE THANG: lesson 1 – The happiness of your life correlated to the quality of your thoughts.
10 burpees followed by 7’s – Diamond merkins at the top of the driveway and squats at the bottom. Plank for the 6 or go get them.
Mosey to First Baptist for lesson 2
Lesson 2 – If you’re distressed by anything external, it is not due to the thing itself, but your estimate of it. And this you possess: the power to revoke it at any moment.
More 7’s – diamond Merkins at one end, run to the opposite end of the lot for squats and repeat until the sequence is complete.
Mosey to downtown Fort Mill on Main Street to find benches – 10 Bulgarian split squats each leg (for a notably absent Band Camp) and provide lesson 3
Lesson 3 – The best revenge is to be unlike the one who performed the injury.
Mosey to COT for a few AB exercises – but just a few – then 0600 was upon us.
MARY: See above
ANNOUNCEMENTS: Summer of CSAUPS
COT: 5th core principle
Thanks to Soup To Nuts for the call. Always grateful to post in the gloom with group of HIMs.
Honored,
Cyclops :eye:
WARMUP: side straddle hops, tappy taps, imperial walker
THE THANG: partner workout:
Alternate MOT between Mozy, Farmers Carry, and Overhead Carry while partner does reps.
50 – 1.5 squats
50 – pull through
100 – deadlift
100 – halo
150 – overhead press (right)
150 – overhead press (left)
200 – row (right)
200 – row (left)
250 – chest press
250 – lying lat pullover
300 – flutters
MARY:
ANNOUNCEMENTS: CSAUP’s, HIM camp
COT: Prayers for family members health and mental health, prayers for sick and suffering from alcoholism, praise for the PAX for helping us get better
WARMUP: SSH, CP, IW, we ran to the far side of the parking lot with kettlebells and Olaf lead us in some stretches
THE THANG:
21-15-9 WOD
21 left arm clean snatches
21 jump over burpees
21 right arm clean snatches
21jump over burpees
15 left arm clean snatches
15 jump over burpees
15 right arm clean snatches
15 jump over burpees
9 left arm clean snatches
9 jump over burpees
9 right arm clean snatches
9 jump over burpees
Ran to the end of the parking lot with bells did some squats and lunges. Ran back to COT
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
THE THANG: 4.5 mi loop…North on 160, left on Sutton, left into the Sutton Place neighborhood at the New Grey Rock Rd light, right turns at each cross street (3 total) got us to Sam Smith Rd, left on Sam Smith, left on Harris, left on Munn, right on 160 and back to COT.
ANNOUNCEMENTS: Sign up for FM Care Center yard work.
COT: Prayers for healing and safe travels.
DISCLAIMER: disclaimed
WARMUP: YHC Birthday Warm Up
– 6 Windmills IC
– 13 Hillbilly Walkers IC
– 19 MNCs IC
– 82 SSH IC
– Yoga
THE THANG:
Mosey over to the playground for Pyramid of Pain. First round reps of 2-10-10-10, followed by 4-20-20-20, then 6-30-30-30 and back down. Exercises were Pull-ups, LBCs, Merkins & Squats.
Moseyed over to the back entrance and did 6 burpees and 13 dips.
Moseyed to front of Elementary School and did 4-corners around the Loop. At each turn of the Loop, do the following:
– CDDs
– Calf Raises
– Big Boys
– Over Head Claps
First loop 10 reps, then 20 reps, then 30 reps.
MARY: Flutters, box cutters and reverse box cutters, American hammers.
ANNOUNCEMENTS: Hog and Coyote, Hangin with Stang
COT: Stays in COT
Today’s workout was about perspective. History provides the best perspective and on 6/6 we were reflecting on D-Day.
Started with a mosey towards the entrance of the high-school.
Stopped and did
20 SSH IC
10 Windmills IC
Mosey to the bottom of the hill right at the entrance.
To celebrate, honor, and remember the 80th anniversary of D-Day we executed the following:
80 seconds work
2:40 minutes recovery
80 HR Merkins
80 Squats
80 4ct Flutters
80Diamond Merkins
80 Calf Raises
80 LBCs
So the idea was all Pax do as many reps as possible in the 80 seconds then the “recovery” run was back to the top of the hill where we each did 6 burpees and then get back to the bottom. Any excess time left of the 2:40 is your “rest”.
The Pax loved this and looking at time we got through 7 rounds of this before breaking back towards COT.
On the way we stopped by the band lot and did a 80 yard bear crawl followed by 44 SSH to close us out.
One last note on perspective…. It’s easy for us to get caught up in the day to day but take a step back, reflect on how we all got here and the opportunities each day brings because of the sacrifices of others.
Thanks to Warning Track for the opportunity!
:punch: :punch: :pray: