Tag: Cornerstone

The Encore … again

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6 years ago, I Q’ed The Yard the morning after an Iron Maiden show. I pulled that Weinke out, then forgot it at home. Still can close …

WARMUP: mosey to the lot near the football field for some dynamic warm up back and forth across, shuffle, karaoke, butt kickers, toy soldier, soccer knees. Ending in a bear crawl that all executed completely. A couple stops at the side during, calf raises, merkins, BB sit ups, other stuff. 15 minutes worth.

Mosey to the bus loop. Half ran while half did LBCs, and flip flop. Same with squats and plank-o-rama

THE THANG: Mosey to the entrance with the hill, an exercise at the top related to an Iron Maiden song, then run the hill (Run to the Hills) after each exercise
Two Minutes to Midnight: 11 merkins, 58 OH Claps
Aces High: 11 … flying squirrels (I also recommended that everyone give a listen, my fav IM song … we’ll done Assassin)
22 Arcacia Avenue: 22 shoulder taps
Deja Vu: repeat 22 shoulder taps
Bruce Dickinson’s age: 6 of something, 3 of another
The Ides of March: 3 burpees, 15 merkins
There may have been another

MARY: no, Mary was not present

ANNOUNCEMENTS: sign up for lawn mowing, do your backblasts, eat your Wheaties

COT: Bitcoin accepted the site Q opportunity

Looks like we made it,

Barry Manilow

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4 Men and a Robotic Bird

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It was a muggy morning in The Fort, as 4 HIM decided to get up 15 minutes earlier than all of the land of milk🥛 and honey 🍯 and accelerate.

We rucked over near Dolce Lusso in Kingsley for some highlights and some stair work. The exercises was crazy eights which ended up being crazy nines. It was 8 Merkins at the bottom of the stairs, then we rucked two flights of stairs and did 1 Overhead Press on the other side of the stairwell. There was a total of 1.5 miles in stair work and a plethora of Merkins and Overhead Presses.

We then rucked around the Kingley loop to cap off the workout.

Back to COT for prayers and praises. 🙏🙏

JWOW

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Examining Parking Lots

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WARMUP:
7 PAX did the hard thing on this humid Friday morning and arrived at the Swamp ready to work. 1 new face pulled in with a huge smile on his face.

Disclaimer was given for new PAX and we moseyed to Home Depot. Fairly standard warm up of:
25 SSH IC
10 Tappy Taps IC
15 LSS IC
15 MNC IC

Moseyed back behind Home Depot toward Target. Slowed for some Toy Soldiers, butt kickers and high knees, then moseyed to Target parking lot.

THE THANG:
Started with Apple Turnovers all the way across the Target parking lot. Bear Crawl to parking spot center line, complete 3 merkins, and continue with crab walk. 3 merkins and flip back over. Finished the last lane with 10 merkins.

This up close and personal time spent with the parking lot had some pondering why people clean out their cars in parking lots and leave the trash.

Quick discussion on the G3L and specifically the Get Right.

Moseyed to the Fountains. PAX partnered up and completed a DORA with one PAX running around the round-a-bout and back while the other PAX completed:
100 box jumps
200 dips
300 step ups

MARY:
Made it back in time for flutters IC and American Hammers IC.

ANNOUNCEMENTS:
A lot of announcements this morning: MISOGI, Pints & Padres, Tec Dowling golf tourney.

COT:
Prayers for PAX in attendance, praise for leaders in our community. Welcome Hemorrhage!

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Damn you Maximus

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WARMUP: none
THE THANG: Ruck 3 miles. Exercise every 0.5 mile. Incline Merkins, dips, calf raises, low slow squats and flutters

After Maximus Stacked Deck Wednesday, Beaker and 3D were hating life this morning.
MARY: Did you know?
ANNOUNCEMENTS: Misogi and F3 Dads
COT: prayers and praises for marriages

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Shield Lock Brothers Take On 6 Of The Finest Pax At The Fort, 2 Scared Pax Ran Trails

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Cheddah led us for the first half

WARMUP:
Warm up – cherry pickers, windmills, imperial walkers, mountain climbers

THE THANG:
Balls 2 wall/wall sits for 2 rounds

Run to the hill in front of Pike

Jacobs Ladder
Start with 10-Hand release merkins Bear crawl up the hill then 1-big boy sits ups, Crawl bear back down. the mode of transportation changed from bear crawls/crawl bears, lunges/reverse lunges, run/nur

YHC took over after 30min

Run to the wall across from veterans park

10 Muscle up

Catch me if you can Indian run with 2 burpees to each stop

First stop the top of hill by Fortmill church of God

5 Kraken burpees
5 Lunge lunge Squat

Second stop Hill st and unity st near the cemetery

5 Kraken burpees
5 Lunge lunge Squat
10 Merkins Hold at the bottom
10 Worst worst LBC

Third stop WEP at HWY 160

5 Kraken burpees
5 Lunge lunge Squat
10 Merkins Hold at the bottom
10 Worst worst LBC

ANNOUNCEMENTS:

Read your news letter.

Grinder Thanks for the opportunity for us to lead

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Mostly Respectables

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WARMUP: Imperil walkers Followed by LBC’s Followed by Low Slow Squats
THE THANG: The Chunk of the workout was: 7 light post. 5 merkins at each light post. Transportation was running to each. Once you get to next light post you must run back to the beginning and do 5 merkins at every light post ect ect. the fore runners where Fogerty, Bassomatic, The Twister and Senator Tressel

After we completed there was a nice hill next to the drive and I decided lets go exploring. so we made our way to the bottom where 5 of us stayed and did mountain climbers (Senator Tressel call by the way) while the other 4 Pax NURED up the gravel hill. Once at the top they yelled down to us and we NURED up the gravel hill while they did 10 Burpees. Once we made it to the top we did 10 burpees. By the time we finished the Burpees the 45 min clock was looming in so we made our way back to COT.
Once we arrived we got on our six and just spent 2 min in the quite listening, smelling the air, and just being still. we are way to often on the go and never take time to just be and be in that moment.
ANNOUNCEMENTS: Read your news letter, Trash Pick up
COT: Prayers.

Once again grateful for the opportunity to Q

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Smokin At The Fort

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WARMUP: SSH, Windmills, Morrocon NC, Merkins, Hillbilly Walkers, and Cherry Pickers
THE THANG: Start with 10 Burpees, Then ran to each Swing and did (20) Big Boy Sit Ups and (30) Squats. After that we did 13s of Plank Jacks and Carolina Down Docks.
MARY: Cool Down- Flutters, Box Cutters, American Hammers, and Merkins.
ANNOUNCEMENTS: Bourbon Tasting on 5/21/22 and Road Trash Pickup and Detective Mike Doty Memorial Run today.
COT: Prayers for teachers and kids with last few weeks of school and family friend of Cornerstone is sick.

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