Tag: Gump

Always identify the open bathroom

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Immediately identified the open bathroom and ran towards it. Stopped for some stair steper rep counts otw. While I duced the pax did 100 200 300 of merkins, squat, lcbs. I entered mid squat. Then back to the top to play with sacks. Partner 1 toss for count, partner 2 for exercise.

I'm the words of a wise philosopher…

"Walking is moving forward if it's towards your goal"

  • Apache

Keep moving forward gentlemen

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Something of an Old Testament

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WARMUP: Goose set the stage with an intro to Shield Lock September, then handed the baton to Pusher

THE THANG:

Pusher — he led the charge (literally) out of the parking lot to the corner leading toward Red Ventures where he led a series of exercises interspersed with Burpees and Disruption. He then took the pax back to the parking lot for a series of sprints and lunges.

Cake Boss — he led the pax on a mosey to the plaza in front of the movie theater where pax grabbed a partner for some exercises (Dips, Derkins, Irkins and more) on the flower bed wall while flapjacking with an out-and-back run.

Double D — took the pax on a mosey to the al fresco dining area between ice cream shop and Greek joint. Pax grabbed a chair for 3 series of step-ups and planks/core exercises. All moseyed back to the parking lot to complete a final 10 Burpees before COT.

MARY: She participated throughout the Thang

ANNOUNCEMENTS: Bethel shelter meal TONIGHT!!! Shield Lock Qs continue throughout September at Lazarus.

COT: We had a lively group of pax that sweated profusely and laughed fully about Goose's plan for October (WAGs month!) and Pauly D's "proceeding hair line" among other topics. It was great to have an age spread of 31 to 59 and F3 tenure ranging from 3 workouts to 14 years. Goose has the MILGA spirit flowing at full speed at Lazarus! Thanks for the invite to our Shield Lock! And shout out to our 4th SL member (Old Bay) who couldn't join us today.

The core message shared throughout the workout was "don't do life alone!" We all face challenges and Disruption in our lives and we all need Faith that takes an active human form of brothers surrounding us to get through those times. Our F3 brothers we see in the Gloom provide one level of support, AND the most reliable support will come from those who are CLOSEST to us, those few men we've truly opened our hearts to through regular vulnerability aimed at shared accountability. So take the risk and step into the uncomfortable zone of bonding with 2-3 other pax at a similar stage of life in a committed Shield Lock.

Thanks to the pax who posted today and helped my Shield Lock appreciate the gift we are to each other!

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Push it to the limit

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WARMUP:
SSH
Imp Walkers
Moroccan nightclubs
Michael Phelps
Squats
Merkins
Broga

THE THANG:
Ladder interval up downs

Merkins and Squats
MOT Bear Crawl

LBC Jump Squats
MOT Lunges

Dora with shared bag

Merkins
Big boys
Imp Walkers

Carolina Dry Docks
Dips
LBC

50
100
150

Mosey w bag back to COT

MARY:
Stretching

ANNOUNCEMENTS:
Pizza

COT:
Prayers for family and health

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Egypt > Desert > Promised Land

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WARMUP: in cadence/out of cadence exercises including some windmills, some toy soldiers, some SSH, and an Elf movie reference from @U02DKM63B7B
THE THANG: We were taken out of Egypt into the Desert and into the Promised Land. Fleeing Egypt, we moved down the lot with repeated stops for 20 merkins and 10 squats, a reminder that freedom takes effort. In the Desert, we focused on endurance over speed, hitting 4 corners at a steady pace with some big boy sit-ups and low/slow squats (at a quantity I cannot currently recall because of the complaints being thrown my way.) We repeated the other 4 corners with some diamond merkins. After a perimeter run, Joshua 1:8 was shared to encourage us as we entered the Promised Land where we reversed direction around the (working) lights with 3 “easy” jump squats. Closing out we embraced a few more merkins and a mosey back to COT.
MARY: big boy sit-ups and squats countdown from 5
ANNOUNCEMENTS: @U0603USPHAS invited some feedback on the Q with mostly positive feedback which is unfortunate, but still appreciated. If I wanted to have my ego stroked I’d go to Orange Theory. @U0A739SGTL3 mentioned garbage pickup next Saturday somewhere. I was interested because it reminded me of the 210 hours of community service the judge hit me with years ago. @U0603USPHAS also shared a discussion event happening on August 28th at Forest Hill in Fort Mill at 6:30am called The Excavation.
COT: Prayers for @U06Q8DSSV5Y to get back out here and lean on brothers during this difficult time. Prayers for Mint Hill’s Windex to get back out and to be the one receiving encouragement. Prayers for all of us to understand the power of our words and the gift of being able to speak them.

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BOMBS Away!

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WARMUP: Warmupy things while waiting for Bobber
THE THANG: B.O.M.B.S.-esque stuff. Partner up. One partner runs while other does first exercise of the round. Swap when partner returns.
Round 1 Exercises: Burpees, Overhead claps, Merkins, LBC's, Squats.
Round 2 Exercises: OH Claps, Merkins, LBC's, Squats
Round 3 Exercises: Merkins, LBC's, Squats
MARY: 5 Big Boys, 5 Merkins, repeat until time
ANNOUNCEMENTS: Bethel is tonight. Read your newsletter
COT:

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Back to School Bootcamp

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WARMUP: Grandpa Jacks, Imperial Walkers, Moroccan Nightclubs, Windmills
THE THANG:
Moseyed to the front of the theater for class to begin. Each grade 1st through 12th were 12 reps, repeating each of the previous grades before that grades lesson.

  • K – Run Down & Back
  • 1st – Mountain Climbers
  • 2nd – Merkins
  • 3rd – Squats
  • 4th – LBCs
  • 5th – CDDs
  • 6th – Flutters
  • 7th – Lunges
  • 8th – Dips
  • 9th – Plank Jacks
  • 10th – Shoulder Taps
  • 11th – American Hammers
  • 12th – Burpees

MARY: No time
ANNOUNCEMENTS: We made some, read the newsletter
COT: Shared and prayed it out.

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I Was Wrong, And I’m Grateful For That

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The rain was forecasted to be gracing us but instead, all we had was clouds and humidity, a lot of it. Based on some of our fair-weather posting habits, I assumed no more than 3 PAX would post here due to the chance of raindrops and thanks to 5 other men, there were 6 of us. It was exactly who needed to be there.
WARMUP: Run to the intersection with Opportunity Drive for some Side Straddle Hops & Walking Lunges.
Run down the hill to the drainage pond…sounds so glorious for some Squats & Merkins. Now, run to the parking deck entrance.
THE THANG:
At each level of the deck on the way up, and including the top:
5 Burpees, 10 Merkins, 10 V-Ups, 15 Squats

At the top, run to the other side for the following:
5 Burpees, 10 Hand-Release Merkins, 10 Jump Squats, 15 Flutters (count the rt side only)
Perform that set at each level, including the bottom.
Run back to the circle for 20 American Hammers (I/C)
Run back to the pond for 20 Dips (I/C)
Run back to the intersection with Redstone Drive for 10 Low Squat Pulses (I/C). This was a nod to Santini.
Run back to COT.

MARY: See above
ANNOUNCEMENTS: Stuff the Bus, Bethel
COT: 100%

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4 HIM for 4 Corners

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WARMUP: We did several exercises and some stretchy things. Then we Moses around the the back of the theater then to the front.

THE THANG:
Corner 1 (10 reps)

  • Merkins– 10 reps

Corner 2 (10 + 20 reps)

  • Merkins – 10 reps
  • Squats – 20 reps

Corner 3 (10 + 20 + 30 reps)

  • Merkins – 10 reps
  • Squats – 20 reps
  • Lunges – 30 reps (15 each leg)

Corner 4 (10 + 20 + 30 + 40 reps)

  • Merkins – 10 reps
  • Squats – 20 reps
  • Lunges – 30 reps
  • Mountain Climbers – 40 reps (count both legs = 1 rep)

Then we partnered up for a DORA

50 Hand Release Merkins
100 Squats
150 Flutters (4-Count)
200 Mt. Climbers (4–Count)

MARY: LBCs & Piston Crunches
ANNOUNCEMENTS were made
COT: prayers & praises

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Boxing Day ?

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WARMUP: windmills, SSH, IW’s, Plank, Up Dog, Down Dog, Merkins, Mosey w some shuffles and butt kickers.
THE THANG: 3 rounds of Merkins, Big Boys, Squats, Dips, Bobby Hurleys, Hammers and Derkins. Mosey around Lowe’s. 3 reps- 25/10/5.
Dora – 150. -LBCs 100 – Lunges 50- Hand Release Merkins 25 – Burpees.
MARY: nope
ANNOUNCEMENTS: Bethel, Hangin w Stang
COT: continued prayers for Geronimo. Several others lifting up those dealing w health, grief, patience.

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