WARMUP:
THE THANG: 3.5 miles with merkins, LSS, Moroccan Night Clubs
MARY:
ANNOUNCEMENTS:
COT:
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
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.
THE THANG:
Manion WOD
29 squats with ruck (with sandbags when available)
1/4 mile ruck (shared sandbags) some PAX run it
7 rounds
With about 10 minutes left on the clock @PunchList led us on some much needed broga.
ANNOUNCEMENTS:
-convergence/invergence tomorrow at WEP
-AMRAP for Autism event tomorrow at Mathew’s Sport Complex
COT:
@What did led us on prayer, thank you for your visit brother!
THE THANG: Maybe our most beloved PAX led the conversation this morning on the subjects of identity (sometimes multiple identities) and the purpose in trials we travel through.
Key takeaway: Open your heart and cover the plums.
THE THANG: Great morning! We 2.75 miles total around ALL of Kingsley – both sides of 160. Each half mile we stopped and did a “countdown workout”: 10 merkins, 9 mountain climbers 2ct, 8 plank jacks 2ct, 7 Peter parkers 2ct, 6 squats, 5 lunges 2ct, 4 calf raises, 3 burpees, 2 squats, 1 burpee. All with ruck on. 5 stops for pain total. Excellent convo all along the way.
ANNOUNCEMENTS: read your newsletter get involved
COT: much to lift up in prayer and praise
16 PAX for The Fort and 6 PAX for Milllkshake on a lovely spring morning
Battlebot started off with disclaimer and straight into warmups in the amphitheater parking lot… first warmup exercise he called was Goofballs, and with that the milllkshake crowd had seen enough and split.
(IC) – Goofballs, Cherry Pickers, Overhead Claps, MNC, Merkins
We then began a mosey on trail towards Harris Street Park with a pain stations along the way
Station 1: 10 reps – Monkey Humpers, Imperial Walkers, American Hammers
Station 2: 10 reps – CDD, Peter Parkers, Lunges
At Harris Street Park:
use full length of basketball court – Bear crawl to one side, crab walk back
use full length of basketball court – high knees there, duck walk back
10 reps each exercise-
use benches – Bulgarian Split Squat, Incline Merkins, Step Ups, Derkins, Dips
use swingset – pullups
Burpees
Run halfway back up trail towards WEP until you get to the beer bottle, turn around and hit the full circuit again
BattleBot handed Q to YHC at about 0658 and we began our mosey back towards WEP – about 3/4 of the way back we stopped for 25 LBCs (IC)
Continued to WEP playground where we partnered up for a DORA – Partner 1 exercises while partner 2 runs from playground to the statue on the hill.
Exercises:
50 reverse pushups on swings (short on swings so a couple groups got to do 50 pullups)
100 hand release merkins
150 squats
We finished up the last 7-8 minutes with a HIIT 45Sec ON 15Sec OFF doing the following exercises:
Burpees, Freddy Mercuries, High Knee Taps, SSH, In&Outs, Side to Side Squats, Shoulder Taps
Congregated back at the parking lot with about 30 seconds to spare and Al Gored to finish at 0730.
Got through announcements and started Prayers/Praises before I realized I forgot Name-a-Rama. Another reminder that I am surely not a professional.
Thanks for the opportunity Grinder
10+ pax of The Fort posted in The Gloom of Rock Hill amid heavy rain, high winds & falling temps to chase the rooster around the loop for 26+ miles. Pax from Gashouse & Lake Wylie plus some FiA teams also joined the HIMs of The Rock for the CSAUP adventure, raising funds for Bethel Men’s Shelter in the process.
The Thang
Team relay consisting of 1 mile loops
25 loops completed in the following order:
JWOW
38 Special
NASA
Old Bay
Double D
Team completed 26th lap together for a total of 6 miles each, finishing in 3:35.
COT
Naked Man Moleskin
Congrats to HCHIMs on a great morning! New milestones reached included:
Shout out to IJ, Longshanks, Cornerstone, Straight Up and Vuvuzela on their successful finishes with RH teams.
T-claps to Blueprint and Ponytail in Rock Hill for putting on a great event and to Catfish and Reborn for keeping The Rock solid!
These CSAUP events are as much about the fellowship with pax of The Fort and other regions as they are about pushing through the pain of the fitness elements (and the weather!). A COT that includes a cold beer is a pretty good thing!
Six days until the Yeti! Make it great!
Just your basic beat the hell out of your legs exercises of lunges, squats, and burpees intermixed with meditation and box breathing exercises. Sprint to the top of the hill, recover, and do more exercises including Moroccan night clubs and Carolina dry docks.
NMM: Anxiety and gratitude are not able to occupy the same space.
Group 2
Group 3
Shovel Flag hand off for two leadership positions in the Fort:
Shady handed off the Nantan role to Double D
Esso handed off the Weasel Shaker role to YHC
Awesome work by the PAX today. Hard to put into words how much improved my disposition on life is since moving back to Fort Mill because of F3. Grateful for an opportunity to serve the PAX of The Fort.
NMM: Double D was the site-Q at Block Party when I started posting. If it wasn’t for his steady presence with a commitment to the integrating 2nd F and 3rd F elements into each workout, I doubt I’d have kept posting. Double D is a genuine human, I’m a better dude for knowing him, and I’m excited for his leadership.
—
Band Camp dismissed
The threat of snow did not intimidate as a total of 14 PAX converged on the Rock, er BAOPS, er Alcatraz. In addition to the Nation representation, we were graced with the dulcet(er) tones of Funny Bonz, er…Hello Kitty. Man, if only we had CSPAN, Repeato, Tommy Boy and Bones in attendance, we would’ve had all the Podcasting staff present. Next time.
Right from the jump, the chatter was strong, exactly how it should be. We had snow jokes, road jokes, hugs, rookie jokes, Q-Source jokes, age jokes and a whole bunch of things not made for print. A morning that will live in infamy, or, maybe not.
With the first half of this morning’s installment brought to you by Maximus (3rd person), I (1st person) did give the disclaimer. You could imagine how that went. Something to note, I did advise the PAX who got there early, they should stretch and warm up as necessary ‘cuz ain’t no side straddle hops, imperial walkers or windmills were to be had.
So, we made our way to the top of the park to the pull up bars. Every member of the PAX had to complete 10 pull ups and while you weren’t pulling yourself up, you were completing your best rendition of the American Hammer. Go until completion.
Next, run to the bottom of “the hill”; don’t worry, I scouted for slick roads ahead of time.
At the bottom of the hill, 10 Burpees and 10 Carolina Dry Docks
Run up for 5 more pull ups
Run back to the bottom for 10 Burpees and 20 Merkins.
NUR back to the top for flutter kicks until the 6 rolled in.
To the parking lot and grab a cindy out of my truck bed (or a KB)
10 Overhead Press
20 Staggered Merkins (10ea side)
30 Curls
40sec count while holding legs out at 6″ and cindy overhead
40 Overhead Press
30 Merkins (15ea side)
20 Curls
10sec count as done above
50 Bent over rows
10 Thrusters
My job is done…time for Italian Job
Short mosey to the field for:
11’s from foul pole to foul pole with the exercises consisting of
Mickey Mouse Merkins (Walt Disney World Merkins) at one end and squats at the other.
No doubt at this point, the PAX had a severely confused puppy dog look on their face because IJ was all like, “Ya know, Disney…WDW, Wide-Arm, Diamond, Wide Arm.”
And all of us were like, “Oh yeah…of course”…eye roll.
This my friends, is a sure-fire way to make a statement. It became very clear that unless your name is Italian Job, Senator Tressel, Trucker, Olaf and perhaps Mainframe, your form was garbage come about Disney Merkin #6.
Carry on
Now, run around the entire field then 25 Calf Raises.
Next up, run another lap then 25 Freddy Mercury’s.
Finally, another lap.
NMM (In the words of Italian Job):
“Always a pleasure to share the gloom with you men. A question for you, What’s holding you back? Is it time, energy, money, expertise – all of these? Excuses only sound good to the person making them. Whatever you desire is on the other side of effort. If it was easy, everyone would do it. If you want it, go get it. Dominate the day!”
And like that, we’re out. Until next time…
Italian Job & Maximus