We ran to the river district down harvest point and back.
Ran 1 mile loop 3-4 times with 4 corners
20 Burpees
40 Merkins
60 Donkey Kicks
Missing Rebel, Esso stepped up and declared the run to Walmart. All cooperated.
Looking forward to July 4th convergence, Triple CSAUP, Live Right Acceleration this Friday.
Please consider signing up for lawn mowing at Care Center.
Aye…
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: We did after a little jaunt to WEP
– THE THANG: Run to WEP at corner of Ardrey, warmup in parking lot
– Run to Sidney Johnson
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Run to Jackson – at each cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Left on Jackson to Harris – at each cross street (or whenever I want)
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Left on Harris – when I call it and at Ardrey
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Left on Ardrey – at each cross street and at park entrance
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Cross White onto Skipper
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Right onto Grier
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Continue onto Clebourne
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Continue onto Tom Hall – every cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Right onto Forrest – every cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Right onto Academy – every cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Back to COT – every cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
The men came expecting Maximus, but got YHC (disappointment).
We did too many reps and did not achieve our 3-mile minimum (failure).
It happens. Deal with it.
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
Today’s workout was about perspective. History provides the best perspective and on 6/6 we were reflecting on D-Day.
Started with a mosey towards the entrance of the high-school.
Stopped and did
20 SSH IC
10 Windmills IC
Mosey to the bottom of the hill right at the entrance.
To celebrate, honor, and remember the 80th anniversary of D-Day we executed the following:
80 seconds work
2:40 minutes recovery
80 HR Merkins
80 Squats
80 4ct Flutters
80Diamond Merkins
80 Calf Raises
80 LBCs
So the idea was all Pax do as many reps as possible in the 80 seconds then the “recovery” run was back to the top of the hill where we each did 6 burpees and then get back to the bottom. Any excess time left of the 2:40 is your “rest”.
The Pax loved this and looking at time we got through 7 rounds of this before breaking back towards COT.
On the way we stopped by the band lot and did a 80 yard bear crawl followed by 44 SSH to close us out.
One last note on perspective…. It’s easy for us to get caught up in the day to day but take a step back, reflect on how we all got here and the opportunities each day brings because of the sacrifices of others.
Thanks to Warning Track for the opportunity!
:punch: :punch: :pray:
Warmup
SSH
Windmills
Imp walkers
Hillbilly walkers
Michael Phelps
Plank- yoga stretches
Merkins
Carolina dry docks
Sandbag carry to big hill, down trail. Hill is off on left side. Mode of transport was lunges and bear crawls alternating, everyone got to do all three..
Reverse bear crawl up hill
11s
burpees at top of hill
Sandbag toss at bottom
A few finished and most got to 9 tosses, Walker was king
Sandbag carry back and to amphitheater
Ab lab
Lazy Dora
Partner planks with sandbag on back for 60sec, after a minute I changed it to 30 seconds and then we ended up back at a minute- would do it differently next time but it was still fun
Other person or two depending on group size do the following exercises for 2 sets each…
American hammers
Flutters
Big boys
Rd 2 wall planks while holding coupons,
Calf raises
Monkey humpers
Flag handoff from Maximus to Farmer’s Only.
WARMUP:
Warmed up with a lap around small loop and back to circle perform a few exercises to get familiar with the bags.
– Merkin (5-5-5 – Regular, Wide, Diamond)
– SB Toss (10)
– SB Shoulder to Shoulder (10)
– Deadlift (10)
– Manmaker (5)
THE THANG:
Partner up. DORA. One partner carries, One partner exercises. 50 reps for each exercise.
1 – Suitcase Carry/Overhead Press
2 – Shoulder Carry/Lunges
3 – Back Carry/Flutters w/ Press
4 – Overhead Carry/Rows
5 – Zercher Carry/Cleans
6 – Bear Carry/Curls
Everyone went through once at 50 reps each exercise. Some began making way back through before all PAX drop the exercise portion and began making way down the list completing just the carry. Stopped with about 10 mins left for next activity.
Next up, we piled all the sandbags up on one end and went back to the other side. PAX divided into two teams and one PAX at a time for each time raced down to the pile to retrieve a bag and bring it back to other side. All PAX take a turn and team that recovered the most weight at the end is the winner. Losers perform burpees.
ANNOUNCEMENTS:
Lots of CSAUP opportunities this Summer. July 4th convergence.
COT:
Flag Handoff. Congrats Farmer’s Only.
I rolled up this morning and was surprised to see so many pax already there with five minutes to spare. Hopped out of the vehicle to find we had an FNG in attendance. At 6:30am, I gave the disclaimer and we started the workout:
Warm-up:
– 10 Chain breakers
– 10 Italian night clubs
– 5 Side Straddle Hops
The Thang:
1. Run to Harris Street Park
– 5 Kraken Burpees
2. Run to Fort Mill Church of the Nazarene
– Halfway plank for the six
– 5 Kraken Burpees
– 10 Imperial Walker Squats
3. Run to the old Springs building across from The Print Shop
– Stop for the six at the Valero
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups (Omaha this round to 15 Seal team sit-ups)
4. Run to the Fort Mill Church of God
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups
– 10 Mike Tysons
5. First Baptist Church Fort Mill back parking lot
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups
– 10 Mike Tysons
– 20 Apollo Ohno’s
6. Run to Unity Presbyterian Church side parking lot
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups
– 10 Mike Tysons
– 20 Apollo Ohno’s
– 20 Worst Worst LBC’s (this seemed to be a crowd pleaser)
7. Run to Maui Açai Food Truck
– Wait for the six, then 15 monkey humpers in cadence
8. Run to the bottom of Massey St
– Nured up the hill to the entrance to the parking lot
Once at the entrance, we lunge-walked across the parking lot, headed for the transmission line, but I called an audible due to the time and we ran to COT.
Overall, we achieved 3 miles.
Announcements:
– HIM’s Camp
– Hog & Coyote on 6/15
Prayers and Praises:
– Loss of Dark Helmet’s father, Frank
– Kids graduating
– A friend going through a nasty divorce
– Mental health, especially when we are in a funk or injured
– Health of our kids
Great job to everyone who participated today! Let’s keep pushing and supporting each other. Aye!
1 mile run
100 pull-ups
200 Merkins
300 squats
1 mile run
It’s more than a workout
We get to because they did.
God bless you all. Keep pushing and never forget.
:facepunch: :facepunch: :facepunch: