Tag: Drop Thrill

Five got loose at Footloose

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WARMUP: dynamic warm-up—-
knee to chest;
heel to butt,
heel to hip,
side lunge walk,
lunge and overhead reach,
inch worms
mobility warm up— seated internal/external hip rotations;
Glute mobilizations. (Dirty dogs?)
Adductor rock backs.
back rolls to reach forwards; 1/2 kneel spinal rotations against wall
plank warm up— upward<>downward dog, peter parker x6, upward<>downward dog

11s
Front stairs of 1st Baptist
Squats at bottom, CDDs at top, 10 calf raises in middle

Then Airborne hip flexors followed by a few minutes of Mary

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Football field with Yds to go!

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WARMUP: SSH, Windmills, Cherry Pickers, Imperial Walkers, Merks, Squats, Slow mosey, Rebel Merks, LBCs…
THE THANG: 6s and 11s on the Foorball field using the Yard Markers as pain points to traverse the 100yds. 6s Big boys and burpees greeted the pax followed by BombJax and Merks followed by a round of 11s with Squats and Plankjax. Pax fluttered waiting for Six. Circled up midfield for a quick Starfish set up using each corner of field for an in-cadence random Pax grabbing the reigns.
MARY: 4 mins round of Mary that Senator Tressel upgraded w some Xs and Ohhhs – that was a crowd pleaser!
ANNOUNCEMENTS: Cannoli run, Newsletter, and You
COT: Prayers and Praises for Drop thrill, recent surgery for Pax members, Luka and parents, and health and patience in general.

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Wrapping up AKA#4

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WARMUP: SSH X 30, Imperial Walker X 15, Squat X 15, Merkin X 10, Lunge X 15, Mountain Climer X 15, Dry Docks X 10, Burpees X 10, Monkey Humpers X 15, SSH X 30
THE THANG: Mosey to band lot, HIIT workout. 45 seconds work, 15 seconds rest. 4 rounds of each. Merkins, Squats, Burpees, Mountain Climbers. Mosey to Pull up bars. Try to get 4 sets of: Pull Ups – 5, Dry Docks – 20, Big Boys – 20, Diamonds – 10. Mosey to front parking lot for Mary.
MARY: All X25 – Flutters, Hello Dolly, Freddy Mercury, Rosalittas, Box Cutter. Mosey back to COT for cool down stretch.
ANNOUNCEMENTS: Cannoli run, blood drive
COT: Prayers for FNG StageLeft for his upcoming move, Luka and Vuvazella. Thanks to all the PAX that supported AKA#4.

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420 Prep

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WARMUP: None
THE THANG:
Ran to Pike Eng. aux lot
45 sec AMRAP with 15 sec rest in between
Mnt Climbers
Bomb Jacks
S.S. Hops
Squat Thrusts
Ran to Craft Axe lot
45 sec AMRAP with 15 sec rest in between
Merkins
Squats
Lunges
Peter Parkers

Ran to Fort Mill Church of God lot
Escalator of burpees using the parking spaces 16,back to home, 15, back to home, 14 back to home…all the way to 1 rep (136 total burpees)
Ran to Veteran’s Park for stretching
Ran to WEP
Finished with the Airborne signature hip align and flexor exercise – left side 10 forward extensions, 10 reverse extensions, 10 full leg swings, 10 outward leg lifts, 10 clockwise circles, 10 counterclockwise circles, 10 bicycle pumps. Switch sides and repeat.

MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Sawdust’s Testimony

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WARMUP: Army Warm Up Drill
THE THANG: 5 minute Tabatas stations with Pain Train Interval runs between stations
MARY: All Abs
ANNOUNCEMENTS: Monday 4/17 Timed 2Mile run at the Honey Badger… Who wants the Belt for Fastest Two Mile in the Fort…
COT: Praise for Cousin Eddy’s New Home Purchase. Prayers for Shield’s Mother in Law (COVID), Safe travels to all during Easter Holliday’s, and for those of the Christian faith – the Sacrifice of our Lord and Savior, Jesus Christ…

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Taking the Conga Line Through Life

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WARMUP: Bit of a mosey and short COP with mumblechatter from Bonsai on the Qs Disclaimer. No, it wasn’t perfect. It also wasn’t missed entirely (except you Bonsai).

THE THANG: Two sets of accumulator series 5x / 10x / 15x /20x / 25x with bear crawls or crawl bears in between. one series was all lower body, one all core. along the way we did a conga line mosey weaving through all the posts of the carpool awning at the school.

MESSAGE: Workout and message today were geared around life not moving in a straight line. it hasn’t for me in career, fitness, faith, marriage, finances, etc. there have been ups and downs and twists and turns. too often I fall into the trap of blaming myself or someone else for the downticks when in fact that’s just part of the journey. and in fact it’s those downticks when I have the most to learn and grow. so take the attitude about the #Suck from the Gloom and apply it to the #Suck in the rest of your life — Embrace It!

thanks for the invite Triple Lindy and the AKA spirit Funhouse and pax! always an honor to lead.

COT: It was Day 2 of AKA and we had a great showing and energy level. some new faces (FITS) and some welcome kotters (Naked and Afraid).

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Had these legs all my life

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WARMUP: SSH, IW, HW, yoga, mosey
Humane Burpee – look it up

THE THANG:
Farmers Carry towards the school courtyard
Stop a few times along the way for 5 of each
Goblet Squat
Squat and Press (each side)
Good Morning
Single Leg Deadlift (each side)

Got to the courtyard. Bearcrawl with the bell stopping for one manmaker at each light

At the end, built up into a kettlebell flow with each arm;
Swing
Clean
Squat
Snatch
as we left we added an overhead lunge at the end.

Mixed and match how many times we did each side
MARY: one moment of core, but there was so much mumblechatter and very little work. So, we agreed to do four burpee snatches instead.

ANNOUNCEMENTS: read your newsletter
COT: prayers for marriage, parents, travel, our nation

NMM: not sure why, but I need deadlines to get some things accomplished in my life. Set a deadline on when you’ll go on your next date with your M, or when you’ll do something with just you and your kiddos. Be proactive about it. I know I have to; otherwise it is relegated to a “someday” activity.

A privilege to lead

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Vulnerable Sevens with a twist

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WARMUP:
Quick mosey, SSH, Moroccan night clubs, windmills, low slow squats, low slow merkins

THE THANG:
7 reps of the following:

Hand release merkin
Squats
4 count calf raise
Pull ups
Knee raises
Over the shoulder sandbag toss
Diamond merkins

Run down the hill to the stop sign, NUR back

We did 4 rounds of this with some life testimony in between rounds.

MARY: 3 minutes of broga

ANNOUNCEMENTS: Manion WOD

COT: 5th core principle

Tinsel OUT!

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That’s Ten For Ten!

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WARMUP: We did a few exercises at 25 each and talked about 3/25 being the anniversary of Fury 325 opening at Carowinds 8 years ago.
THE THANG: we completed the Mental Battle WOD https://f3thefort.com/2023/03/02/406760/ with some modifications.

MARY: Just time for a little.
ANNOUNCEMENTS: Congratulations to Longshanks on his marriage yesterday!
COT: Pray for mental wellness and those mentioned in COT.

The Thrill is gone.

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