WARMUP: None
THE THANG: Mostly Running
MARY: take turns doing 10 minutes of exercises
ANNOUNCEMENTS: read the newsletter
COT:
WARMUP: Ditch Witch led!
THE THANG: YHC had a plan pulled from previous Alcatraz backblasts, but it was a pretty morning. So, here’s a list of what we DID NOT do:
– 30 pull ups
– 45 burpees
– 90 squats
– 120 dips
– and laps (thanks Decibel)
and/or a ladder courtesy of Backdraft
– 10 burpees
– 20 jumping lunges
– 30 Carolina Dry Docks
– 40 jump squats
– 50 merkins
Instead we covered 3.5ish miles and stopped occasionally to regroup. We went to the end of Anchorage, Windward, and Point Clear. At the stops, we did some exercises in cadence, some yoga, or just considered the myriad of ways this workout siphoned and what a jerk YHC is.
MARY: led by the PAX in a circle
ANNOUNCEMENTS: 3 CSAUPS this summer – in the https://7tqd.short.gy/f3-thefort-newsletter
COT: a stirring word from Aquaman on the importance of all 3 Fs. Keep posting.
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
St Paul’s Episcopal
5 burpees
Unity Pres
5 burpees
10 merkins
St John’s UMC
5 burpees
10 merkins
15 squats
First Baptist
5 burpees
10 merkins
15 squats
20 lunges
Church of God
5 burpees
10 merkins
15 squats
20 lunges
25 mountain climbers
Sisk Memorial Baptist
5 burpees
10 merkins
15 squats
20 lunges
25 mountain climbers
30 flutters
Nazarene
5 burpees
10 merkins
15 squats
20 lunges
25 mountain climbers
30 flutters
35 American hammers
Attempted to visit Community Pres, but turned back early and still arrived late. Hard work was still done
WARMUP:
THE THANG: The coverage was 4.25 miles to 8 miles.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: Run
THE THANG: Running
MARY: cooldown run
ANNOUNCEMENTS: Jaeger is postponed
COT: Praises for the rain holding off
WARMUP: COP with some SSHs squats merkins, hilly billys and LBCs
THE THANG:
Mosey to FB stadium for pain station 1
Mosey to FM HS sign past tennis courts for pain station 2
Mosey to back of HS bus drop for pain station 3
Mosey to old river view bus drop for pain station 4
Mosey to front of riverview for pain station 5
Mosey to COT
MARY: n/a
ANNOUNCEMENTS:
Cannoli Run
Rock Hill 10yr convergence
Yeager
COT:
Spoke on Q1.10 Prayer
Each pain station had a topic
1) faith: belief in something bigger than self
2) What /What
WHAT will happen when I die?
WHAT does that mean about the way I should live?
3) be prepared for the next thing by communication with Sky Q
4) TAPs: if we say thoughts and prayers we better believe it or else it’s just works
5) Examples of when Sky Q showed up and was an answered prayer
Heal-toe express. Repeat for 45 mins.
WARMUP: SSH, MNC, Windmills, HBW, IW
THE THANG:
Four corners work on the soccer field.
Ruck Shuffle to one corner did the exercise marked on the cone
Bear crawled to the next corner did the exercise marked on the cone
Ruck Shuffle to one corner did the exercise marked on the cone
Bear crawled to the next corner did the exercise marked on the cone
Repeat repeated cycle around the field 5 fimes
MARY:
ANNOUNCEMENTS: Newsletters
COT: Closed in prayer
WARMUP: Run up 160 around back of WEP on the north end, plank in parking lot
THE THANG: we ran hill repeats with 15 squats at top of stairway to heaven and 10 box cutters at stop sign in parking lot entrance plus 5 burpees in parking lot each time pax reach the middle between hills. After 2 rounds of hills, run a lap around WEP. Rinse and repeat. Run home.
COT: Solid effort by all pax. 6 pax who posted were met by 3 runners at COT.