Tag: Grassy Knoll

STAY HYDRATED

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WARMUP: SSH, windmills, cherry pickers, moroccan nightclub, imperial walkers, hillbilly walkers, mosey
THE THANG: Wall sits with bear crawls a few times throughout, triangle stations (3 stations) doing pushups (10, 20, 30), squats (10, 20, 30) and flutter kicks (10, 20, 30). Mosey to “oil fields” to do a version of a dora – step ups, dips, inclined merkins. Finished with some stretching. Lots of moseying and sweating.
MARY:
ANNOUNCEMENTS: Stay hydrated, CSAUPs
COT: Prayers and praises

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3 for a stroll with weight and merkins

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3 PAX for a post 4th Workout.

Still recovering from the 1776 workout so we strapped some weight on… or carried a sandbag and walked 2 miles.

We also stopped every 4 minutes and did 10 Merkins, 10 squats and 10 LBC.

Workout was good but the fellowship was great.

:facepunch: :facepunch: :facepunch:

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It’s all about Change

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WARMUP: Disclaimer, then mosey to the back of HT. Warm up with mnc, pickers, windmill, Plank, up/down dog. Then mosey all the way around to Walgreens.
THE THANG: 4 corners: Walgreens, HT corner, Rita’s and Dental group. We stayed together for a total of 4 rounds. 12,14,14, 12 reps at each corner. Squats, Abs, Dips and Merkins. During the rounds, we changed directions and changed the totals.
Message was about change and how to adapt.
MARY: 1 round of Mary.
ANNOUNCEMENTS:
COT: Prayers for family, health and travel.

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communication is key

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WARMUP: Intro, mosey, warmup on the hill next to the church then mosey to church.
THE THANG: Thang 1: Deliberately gave confusing ab instructions with a run but ended with 300 reps for Leg lifts, American Hammers and LBC. Talked about the message of communication being vital. Especially with our kids, M’s, jobs and as leaders.
Thang2: Mosey to Walgreens to the side road between buildings. Picked Pax to give 20 reps of an ab exercise and sprint to the other side. Rinse and repeat 4 times. Again, clear communication needed.
Thang 3: Mosey to HT and to the wall near the Auto shop. Split Pax up on opposite walls and bear crawled towards each other having to communicate so heads did not get hit.
MARY: Mosey to COT, and BW lead is brogo for cool down.
ANNOUNCEMENTS: AMRAMP for Autism, Q School, Ass Kicking April and Rock Hill 10 year.
COT: Prayers for health, communication with kids and patience.

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AKA meets BOP

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17 men showed up at The Stockade this morning for AKA Friday. Quick disclaimer and warm-ups consisted of SSHs, Windmills, Imperial Walkers, and Plank Stretches. Mosey around the parking lot for the main event, Board of Pain. Men have laughed, men have cried, but no man has ever completed all exercises within a 45-minute period.
Today, we would tackle the board as a two-man team, split the reps into two rounds. Once the team completed the exercise, we ran a lap. Exercises listed below:

Round 1

Burpees – 50
Calf Raises – 75
Ski Abs – 50
Merkins – 50
Deep Squats – 50
LBCs – 100
Carolina Dry Docks – 50
Russian Twists – 50
Mac Tar Jai– 50
Jump Squats – 50
Mountain Climbers – 50
Shoulder Raises – 100
Mary Catherines – 50
Hello Dolly – 100
Wide Arm Merkins – 50
Squat Jacks – 50
Flutters– 50
Burpees – 50

Round 2

Repeat Round 1

Some of the team made it to the second round complaining about the burpee count. Farthest team made it to Ski Abs. Great work men!

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AO The Fort Shovel Flag Handoff

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WARMUP: Motivators, Windmills, Cherry Pickers
THE THANG:
1. 1 round at the stage: Partner 1 bear crawl to playground and mosey back while partner 2 cycles through 10x burpees & 10x donkey kicks. Switch.
2. Crawl bear up Massey St & 10x burpees at the bottom. Al Gore for the 6.
3. Mosey to the Print Shop. 10x Pull-ups
JWOW:Dora @ Fort Mill Church of God
1. 100x Merkins
2. 200x Heels to Heaven
3. 300x Squats
4. Mosey back to COT
MARY: Included
ANNOUNCEMENTS: HIM Camp, Newsletter
COT: Surviving children of domestic tragedy

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We’re Not, Not Trying to Have Fun!

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Nine for a full-body workout and epic mumblechatter at Golden Corral. Here’s what we did:

Warm-up
* 10 SSH
* 10 Imperial Walkers
* 10 Windmills
* 10 Merkins
* 10 Mountain Climbers
Lap
* Serpentine run the lot stopping at each cart corral for 10 Irkins, 10 Derkins, 10 Dips (x5)
Triangle of Pain (3 pain stations – repeat exercises at each stop)
* 10 Burpees
* 20 Shoulder Taps
* 30 Hammers
* 40 Squats
* 40 Calf Raises
* 30 LBCs
* 20 Merkins
* 10 Overhead Claps
Lunge Walk back to COT

NMM
You can design a workout but you never know what chatter will commence. From the moment I stepped out of the truck, I knew today was going to be a good one.

We took turns giving The Pirate some unsolicited fatherly advice like, “Don’t worry, kids are surprisingly resilient. They bounce!” We also learned that no matter how old you get, fart jokes are funny.

Where else can adult men tell jokes and act like kids without judgment? It just proves that though we age, we never really mature. F3 is grown man recess, and I’m in for it.

-IJ

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DewKesNee

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WARMUP:

Good Mornings x 10

Disruption in the form of Olaf arrived around this time and removed to large metal poles from the bed of his truck.

Windmill x 10
Calve Stretch
MNC x 10

THE THANG:

Mosey to Walgreens. Pax completed a March Madness bracket special, completing:

64 SSH
32 LBC’s
16 Merkins
8 Bobby Hurleys  
4 Burpees
2 Big Boys
1 Diamond Merkin

*1 lap around Walgreens after completion of each exercise.

Mosey to Grace church parking lot. In honor of 11 seed Duquesne, completed a round of 11’s with Merkins and Big Boys. Olaf continued to kindly share coupons.

Next completed a static round of 6’s in honor of the fallen 6 seed (including my own SC Gamecocks). Bobby Hurley’s and Lunges.

Mosey back to COT. Finished up with about 4 minutes of Mary.

Thanks to all who showed and the opportunity to lead! Go Dukes and all the other disruptors to status quo!

MARY: Yes

ANNOUNCEMENTS: Composition notebooks, Red Truck Men, a lot of site promotion

COT: Indeed

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