2 men and 0 kitty cats came and split the Q for a #HAF burner.
– Ruck, 60# bag, 35# KB, CMU
– Lots of moving fast with heavy stuff
– Lots of reps lifting said heavy stuff
Next time, you should come and choose the harder thing.
Disclaimer
Mosey run (toy soldiers, high knees)
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (12x I/C)
Moroccan N/C (12x I/C)
Low slow squat (10x I/C)
Big arm circles (7 fwd, 7backwards I/C)
Peter parkers (12x I/C)
Plank stretches
Run 1 mile
Over at the pull up bars: Read story of Charleston Nine. Nine firefighters lost their lives on 6/18/07 in Charleston, SC.
Thang 1: within 3 minutes, complete the below. If finished early, use as a rest.
6 burpees
18 KB swings (using cinder block)
7 toes to bar
9 goblet squats (using cinder block)
Thang 2: do
9 diamond merkins
9 curls (cinder block)
9 bobby hurleys
Did one round (should have done rounds, but I overestimated how much time had transpired)
Run to COT
9 burpees
9 smurf jacks
9 wide arm merkins
Round of Mary
Fini
8 Pax @ Misogi
WARMUP: Mosey to stop sign, run back towards CoT and perform exercise at each speed bump.
THE THANG: Lucky 7’s AMRAP
7 pull-ups
7 hanging leg raises
7 wide grip push ups
Walking lunge + broad jump to stop sign
Turn and run down hill to stop sign and back up
Rinse and repeat
**1st 3 rounds wait on the 6
MARY: multiple PAX chose Mary exercises
ANNOUNCEMENTS: Read the newsletter carefully
COT: Be the man God wants you to be and you want to be everyday when you walk back through your door at home. No matter what type of day you have at work out on the job be the man God created you to be at home. Who do you want to be everyday when you return to your family?
We all understand the level of humility that’s needed to ask for help, especially in instances where we feel as if it’s within our scope of abilities. Now imagine having to ask for help to take care some of the basic human needs.
I’m grateful to grow up in a privileged home and seeing the example set where my parents were willing to give back and help those who could barely help themselves. That’s a huge drive for me to be a steward of humanity. It’s our responsibility to help take care of those who don’t have the means to do so regardless of the reason.
That’s the principle the Fort Mill Care Center is built on. They are an organization fully operated by a non paid staff willing to help those in need. They are fully funded by individuals, businesses, and organizations who give to help them make a change. As HIM and leaders in this community, it is also our responsibility to help out in any way we can.
Lookout for notices from PAX and Site Qs that will be accepting donations at their AOs. There’s a convergence being planned near the end of the month to wrap this up.
Thank you in advance for your efforts to help make a difference.
Seven years ago, Jekyll invited me to The Fort for my first workout. WWL and Rooney did a great job keeping the 40 Pax busy with difficult exercises and ended with a strong message – Pay attention to detail, It is the little things that make a big difference. Here’s the link to the Backblast : https://f3thefort.com/2015/07/11/40-at-the-fort-q-school-extra-credit-attention-to-detail/
WARMUP:
SSHx20
Imperial Walkersx15
Windmillsx15
Plank Stretches
Mountain Climbersx10
THE THANG:
Next, we did a modified Jack Webb. We ran around the park and stop for each round of merkins and arm raises. I should have read the message from my first post about attention to detail a bit closer. Several times, I lost count and the Pax reminded me . We finished at the far end of the field, a quick rest with some Goggins motivation. Next, we partnered up for a long wheelbarrow to the playground. One catch, if you stop and switch partners, 5 burpees. Once we got to the playground, we continued with partners exercises.
Partner one – run around playground while partner two does dips (swap)
Partner one – run around playground while partner two does derkins (swap)
rinse and repeat
Next, we made our way back to the amphitheater for a few minutes of recovery abs exercises (LBCs, Flutters, and Box Cutters). We took the path to the power line hill where the XC runners typically do hill repeats. Partner one runs up the hill and returns to the bottom using the paved path while partner two performs an exercises. Three rounds: Squats, Calf Raises, and Lunges. One last run up the hill, backwards. Back to the front of the amphitheater. Plank line up, each Pax performed two merkins in front of the other pax, rinse and repeat.
We had time for some Mary and a 30 second body destroyer.
Great job everyone!
Swampy Soup conditions were no match for 17 men to do the harder thing by launching from startex and heading into the #gloom. And when I say #gloom, I mean original AO, full grass, dirty, immersion. *just want to add that it makes me so happy to see Bojangles out with us again. pretty close to an OG and a strong leader. 2.0 Jackalope falling right in and establishing his own path too. Very cool. Cousin Eddie Accelerating, Bobber has the gift of gab, and Grout is a silent killer.
WARMUP: Full COP with SSH, IW, Merkins, Windmills, overhead claps.
THE THANG:
1. head to hill for Jacobs ladder (7) with Donkey Kicks and Bombjacks
2. Playground- Partner up for lap around playground while partner does pull ups till return. Flapjack. Rinse/Repeat
3. Partner Derkins/Dip. P1 hold plank, P2 does exercise on back of P1. 10 reps. flapjack; Rinse/Repeat
4. Pike Place Muscle ups and wall sits. Extra credit for IJ, Bandcamp and Funhouse for heading after the #monster
MARY: LBC, Rosalita, Hello Dolly, American Hammers, V- Up
ANNOUNCEMENTS: Stuff the bus, 10 year coming up
COT: Praise for Kermit’s new job. Bonsai’s leadership, and a few prayers for YHC Rhinoplasty
WARMUP: no warm up
THE THANG:
With ruck on, 5 rounds:
20 high knees
10 Squats
10 Lunges
20 calf raises
10 Merkins
10 Mtn climbers
We had 15 minutes to spare so we did 2 more laps around and 5 minutes of broga led by @cobrakai.
Run/shuffle/ruck one lap after each circuit. Everyone except @slapshot rucked the miles, he run them and completed 8 rounds I think.
Great turn out for Chupacabra and Stockade.
Tinsel out…
WARMUP: None!
THE THANG: Zipper: 3.2-3.8 miles of neighborhood hate. 10 merkins and 10 squats at every cross street between Spring and Unity. If the reps dont kill you the hills will. Always a #crowdpleaser and you are better (albeit #smoked) after.
MacGuyver was the #King today- no surprise. B.O.B was up there and Grout was in top 3 or 5? #triplehate Bash Brothers: State Farm and Jackalope came back to swim at the pond for the second week in a row. Also great to see their dads. Keep your eye on Cousin Eddie. He’s rising fast!
MARY: Dont understand
ANNOUNCEMENTS: Brew Ruck tonight, Final Countdown
CSAUP 9/10
COT: Praise and Prayers for State Farm and Jackalope who will be making their way to the Citadel in a few weeks. Prayers for marriages, our children.
Warmup: 50 SSH IC
Mosey up “the hill” all the way to Harris Street stopping roughly .2 miles for 12 Merkins IC
Run down Harris to a Church Parking Lot for another 12 IC Merkins
Took a Right down a street towards WEP. Stopped in Pike Parking Lot for 12 More Merkins IC
Stopped at the corner by 160 for 12 More Merkins IC
Circled back to the Parking Lot by the band stand for 12 More Merkins IC
At the Parking Lot we did a 2 minute Drill. Every 2 minutes a timer would go off and we would have to run up to the smaller parking lot by the road. Throughout the routine the PAX
would execute : 40 Burpees, 80 Squats, 120 4-CT Flutters. (the flutters were a real crowd pleaser)
Finished up there at around 5:48 which meant a nice mosey back towards COT stopping along the way to do 10 HR Merkins at each stop sign. We did 10 more at COT to get us to 150 Merkins for the day
Once we got back to COT we had time for a short AB filled Tabata 45 seconds of work followed by 10 seconds of rest. Exercises were:
LBCS
Hello Dolly’s
Hammers
Big Boy Sit-ups
Plank
Burpees.
Took us right to 6:00
Prayers for safe travels, health, and hope for work challenges.
Thanks to all who came out!
Until next time….