Tag: Hardwood

The Bushwood Gamble

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While I tagged the entire PAX from both AOs, the BB is only for Bushwood.
WARMUP: Essentially non-existent. We ran to the bottom of the hill on the backside of the school. We then NUR’d about 75 yards back up the hill then ran back down to the benches for 30 Derkins. We then did 15 pull-ups, ran to the stop sign, NUR’d back for 15 more pull-ups & planked for the 6.
THE THANG: Run back to the parking lot for the deck of cards:
For the 1st-Timers, each suit is an exercise and each card represents the reps (Ace=14).
Hearts: Jump Squats
Diamonds: Diamond Merkins
Spades: Carolina Dry Docks
Clubs: V-Ups
For the other 4 cards, ya know, the ones that have the ads or some other nonsense on them, those were 25 American Hammers I/C.
MARY: Included in the above.
ANNOUNCEMENTS: Read the NYT article, watch (record) Fox News at midnight tonight for additional F3 sharing. Be grateful for this brotherhood and welcome the FNGs.
COT: You had to be there.

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Back to the Roots

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YHC wanted to take Seabiscuit back to its roots and hit a speed workout. So we hit the road and went toward the track at Forest Creek Middle. Much to our delight the gate was unlocked and no inseams were torn.

WARMUP: Brief mosey down the hill of Dominion Ridge to the gate, one east lap around the track.
THE THANG: 8×2 Minutes of 80% effort , 2 minutes recovery pace
At the 35 minute mark we hit the road back up the hill toward COT
MARY: 20 Flutters IC, 10 Gas Pumpers IC
ANNOUNCEMENTS: TRASH PICKUP this Saturday. Meet at Peach Stand at 0745. 2 hours max.
COT: Prayers for UHauls family, sickness abounding in extended relatives.

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“….how many reps did you say???”

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WARMUP: Mosey, Windmill, Plank, Merkins, Tricep stretches
THE THANG:

8 Pain Stations w parking lot lap in between.

Station #1 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo

Station # 2 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl

Station #3 – Chest
15 single arm chest press
20 close grip Push-up on KB
15  chest press

Station #4 – Triceps (the crowd favorite)
15 skull 💀 crushers
15 tricep kickback
15 over head tricep extension

Station #5 – Legs
15 Goblet squat
15 dead lift
15 calf raise

Station #6 – Core
15 KB Swings
30 single count plank pull through
20 double count flutter press

Station #7 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo

Station # 8 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl

MARY:  Ab – 25 LBC, 20 flutter w KB hold
ANNOUNCEMENTS: sign up for BBQ 🍗 ahead of time, 10 year celebration at the Print Shop had over 120 show WOW!
COT: Thanks for opportunity to lead today!

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Staying on Brand

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Going into todays WO I was thinking I’d hold off on the merkins and the Burpees. Unfortunately , I couldn’t help myself.

While no pre-run today I did a pre-mosey with the vest and discovered all the other options that this site has. It’s a great place and I encourage PAX all over the fort to make the drive down to Catawba Ridge. It’s well worth it!

Warmup:

Mosey to the band lot where we would sprint every two islands followed by a recover mosey to the next island. We repeated this until the end of the lot.

Circled up near the car line.

15 SSH
10 MNC
3 Burpees
15 Seal Jacks
5 SLOOW Windmills
15 Mountain Climbers

Mosey to the bottom of the hill behind the football field.

2-Minute Drill

Each Pax are to perform:

25 Burpees
50 Jump Squats
75 LBC’s
100 4-CT Flutters
100 Hello Dolly’s
75 LBC’s
50 Jump Squats
25 Burpees

Every 2 minutes though they would be required to run to the next cone do Hand Release Merkins and then continue with the reps of the exercises.
The cones went from the bottom all the way to the top of the hill. Once at the Top of the hill Pax needed to run all the way back to the start stopping at each cone for additional HR merkins.

1 additional wrinkle in this routine is that I had a whistle. Every time I’d blow the whistle I would “audible” to another exercise or a new rep count. For Instance, I upped the HR merkins from 3-5-7 during this workout. In addition, I changed the total burpees from 25 to 35.

Everyone got done with this portion of the workout with about 8 minutes to spare so we ran to the last cone on the top of the hill and did 5 reps of each exercise then ran back down to the bottom of the hill. Doing 3 HR merkins at each cone on the way down and doing 10 HR merkins at the bottom of the hill. With just under 4 minutes left we ran the hill one more time doing 5 burpees and 10 flutter kicks on the way up at each cone.

We timed it so we got back to COT right at 6:00.

Appreciate Cohiba for the call and welcome Voltage all the way from Charleston!

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Seamstress Last Stitch in the Fort

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WARMUP: not really the thing to do at Minnow Pond. Come at 0510 if you want a warmup
THE THANG: run, hard.
first stop – 1 merkin, 1 squat
2 merkins, 2 squats
Keep adding each time we stop
often we kept adding reps till the 6 was in. Then we took off again. PAX were advised to mosey when the group left and not worry about completing all the reps. Most hit 4 miles

Macgyver, Bones, and Badlands got out in front of me around mile 2 and Grout eclipsed me after mile 3. I always seem to push myself a little harder when I’m on Q at minnow pond. We have some strong and fast PAX in the Fort.

NMM: The idea was for the PAX to not know how far we were going or when we would stop. And that when we did stop, there’d be work to do. Just like our work lives that take us to new locations….

Seamstress had no idea when he came to FM that he’d be called to move so soon. Nor does he know when he’ll be called away again. Many PAX expressed gratefulness for the impact he had on us and prayers of blessing were offered (are still being offered) for his move to Chattanooga

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Convergence For Our Brother Shower Curtain

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WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

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Yep…that is a lot of merkins

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WARMUP: 10 SSH

THE THANG: In preparation for IronPax 2022, we completed an IPC throwback WO from week 3 of 2020.

– Run 400m (which is conveniently 1 loop around the Harris Teater parking lot)
– 100 Merkins
– Run 400m
– 90 Squats
– Run 400m
– 80 Merkins
– Run 400m
– 70 Squats
– Run 400m
– 60 Merkins
– Run 400m
– 50 Squats
– Run 400m
– 40 Merkins
– Run 400m
– 30 Squats
– Run 400m
– 20 Merkins
– Run 400m
– 10 Squats
– Run 800m

Total work is 3 miles of running, 300 merkins and 250 squats

MARY: Nope

ANNOUNCEMENTS: A terribly off key version of happy birthday was sung for Long Duck (60) and White Hot (41), followed by 8 minutes of discussion around items that are in the newsletter.

COT: If you were there, you know.

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First in Speed, Not Last in Reporting…

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Maximus and Punch List showed for a whetstone pre-biscuit.

L Train took the Q and called his famous “Seesaw route” which – in the words of Hardwood – is “downhill both ways!”

It’s true. You just don’t think about the hills when going up.

We ran down Doby’s, through Dominion Bridge to the backside of Forest Creek Middle. Run up the hill to the main entrance on Whites Rd, cut across and down the hill to the rear entrance of Catawba Ridge. Repeat twice and head back to COT.

5 miles were run by most.

I am writing this backblast strictly for reporting purposes, as it was not YHC’s Q.

COT –

Prayers for school starting, our children having new experiences, and for our marriages as we lead said children.

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I’m Not A Runner?

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WARMUP:
Slight mosey to the road leading from the Fort Mill parkway entrance to the AO.
Some 21’s of SSH and IW/HW (alternating IW and HW every round of 5)
20 SSH & 1 IW
19 SSH & 2 IW
…
16 SSH & 5 IW

THE THANG:

DORA of
100 Merkins
200 LBCs
300 Squats
One partner runs ~70yards up and down the slight incline
Continued the 21’s from above for another 5 rounds.

5 burpees
Run the same distance as from the DORA
10 squats
Run
10 Merkins
Run
10 LBCs
Run
X2

Then wrapped up as many of the 21’s as possible before COT.

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