Tag: Hootie

Clear & Crisp P200 Tune Up

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What a great morning to get out in The Fort for a little jog around Wally World. Attendance is strong lately with all of the P200 training and the handful of (almost) only running PAX. There’s a pace and a buddy for everyone when the crowd is this size for a running workout.

The Thang:

Wally World – A Flight Plan original wrapping around a shopping mecca and the back road for two of Fort Mills finest learning institutions. All kinds of opportunities to modify distance and incline. So if you were well rested, take that Dave Gibson Hill. If you had too much for St. Patty’s day, easy out and back to WW entrance. It was a glorious morning to be reminded how lucky we are to have our brotherhood and inhale that late winter frosty air.

COT/Announcements

Jekyll took the lead at COT. Reminding us to support our brother Olive and The Christina Latini Memorial 8K on March 30th. Sign ups right now are lower than last year. Let’s get the word out not just to the PAX but to everyone we know. Olive has taken the worst of situations and grown it into a lasting tribute. Something that he has made easy for us to be a part of. He’s done all the heavy lifting and we can claim a little bit of pride simply by doing something we already do, run a little bit. If you can’t make the actual run in Huntersville or the virtual one set up by Change Order at Alcatraz, then still donate. You will be smiling all day after you do (Christina Latini Memorial 8K) Thanks for the reminder Jekyll

Paryers:

Lift up Funhouse’s brother Scott . He’s going through major life changes today; new home for himself as he starts the painful process of a divorce. He will need the strength of Sky Q so be sure to add Scott to your prayers.

Help Hootie as he travels this week. He asks that we lift his M & kids in prayer as they work through the week while he’s gone. The life work balance is hard on everyone. Supporting each PAX with fellowship and prayer will get us through.

 

NMM:

A COT this large can be tough for me. I don’t hear well (Funhouse & Pusher excepted) and can’t wear my hearing aids while running. The sweat makes them shut down. I miss a lot of the jokes and camaraderie that goes on. But the energy that comes from the circle is real. Just like the workout, it doesn’t matter if you’re wide awake or struggled just to make it back, there’s something in there for everyone. Take these jokes, causes, praises and prayers to heart. Think about them as you go through your day. Give them the extra prayer they need or the smile/laugh to yourself they bring to your soul.  And know there’s more waiting for you tomorrow when you need it all over again.

Boeheim

Aye!

 

 

 

 

 

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Light Pole Circuits & POW POW @ The Ballroom

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***Cobains now for the 2 PAX that I missed.   You weren’t in the video and my memory “ain’t what is used to be”.

Weather was near perfect for a “Pearls on a String”- inspired workout.  Dropped the disclaimer, checked for FNGs and we were off.

Circle Up for 10 of each :

SSH

Squats

Windmill

Stretches:

Downward Dog  to Honeymooner  x 3

Runner’s Pose

Warrior Pose

Grass Grabber/Cherry Picker (neither of which are in the F3 exercises, so I am sure this is officially called something else)

Imperial Walker

Mosey to side of the school.

Rotate 20 dips / Wall Sit  – Rinse & Repeat

Run out to end of bridge and back

Stretching with :

Cat Pose (which cracked Spitz up, Big Time! Nice of him and Lug Nut to join us ! )

Hip Stretches

Mosey to light pole closest to Pleasant Rd. , Start exercises there and run to next light. As a PAX, 20 reps each, various PAX leading the count

Merkins

Slow Squat (although I think it was led at a fast pace)

American Hammer

Shoulder Tap

Lunge

Grave Diggers

Wide Arm Merkins

Calf Raises (Kenyan nearly counted us to 50 on this one!)

Flutters

Monkey Humpers

Overhead Claps

Moroccan Night Clubs

Turn around and head back down the string of lights

OH Claps

Monkey Humpers

Flutters

Calf Raises (Seriously, we had to call off Kenyan on this one. I think he was going to 100!!!   Pretty cool that we had a semi-BOM group on this one)

Wide Arm Merkins

Grave Diggers

Several exercises for 5 minutes of Mary and we ended with Airborne’s brutal hip circuit, led and strongly advocated for by Change Order!

 

I asked the PAX to take a look at themselves and determine where they could GROW (theme of the month), relative to one of the three F’s.  Also cautioned them (& myself) against tending to one of the F’s too much, this neglecting the other 2.

Ended in COT, with multiple praise & prayers. Thank you, Short Sale for the opportunity. Always humbled to lead such a group of strong leaders. Keep doing what you’re doing and don’t forget, GIVE IT AWAY. Someone else needs it as much – or WORSE – than you did!

 

SYITG –

Beacon

 

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Leg Day at the Ballroom

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It was definitely a blessing to Q on one of the two clear days this February.  12 HIM were gathered in the gloom knowing only that they were destined for some leg pain. After a quick disclaimer and a cursory check for FNGs we started in on the fun.

Warm up

Stage one

Quickly circled up for some
SSH x20
Low Sloooow Squat x10
Tappy Taps x10

Stage two

A quick mosey over to the south parking lot and another circle
Single leg stretch x4 (one foot planted with knee bent and six near the earth, the other straight out to the side with toes up, hold and keep the six down when transferring to the opposite foot)
Windmill x10
Imperial Walker x20
Ray Finkles (straight leg kicks) x10 each leg

Stage three

Another mosey around the east side and stopping by the bridge for a third circle
Moroccan Night Clubs x20
Monkey Humpers x10 (4 count)
Little Baby Arm Circles x10 forward and reverse (4 counts)
Monkey Squats x10 (4 count)

The monkey squats produced some noises not often heard at a moderate workout, good thing it was just the one set.

The Thang

We moseyed over the bridge to the football field and, to my dismay, they had it chained up on the south end. We continued our mosey up the north end with the hope that my plans wouldn’t be foiled. When we got there, our mosey was fruitful and we lined up at the 0 yard line (end line? I don’t know, I don’t watch the fooseball!)

We counted off by threes for teams of 4 and I explained our new game to the PAX. We would be doing an “Indian run” style relay type workout that wasn’t really either. But without all the silly running slow. No, we don’t need all of that when we can be exercising in place!

How it works

1. At the end line, everyone would begin doing the chosen exercise for that circuit.
2. The first PAX would high tail it for the 10 yard line, stop, and engage in the exercise in place
3. The next PAX would run to the next available 10 yard mark, stop, and engage
4. Etc
5. The last PAX would then run past the PAX holding the 10 yard mark, giving him a little shoulder tap, and then proceed to the next open 10 yard mark and engage.
6. The first PAX, being on the 10, would then run past everyone, tapping the first PAX on the way, stopping at the next open 10 yard mark
7. Repeat
8. Everyone who ended up on the other end line would engage in the exercise while they wait for the remaining PAX to filter in.
9. Same thing, back to the other side.
10. 10 count and go back to #1!!!

We performed all five exercise below when my “0555” (get back to COT) alarm went off. Every stop was AMRAP
1. Al Gore (that’s right, just hold that nice, deep stance)
2. Lunges
3. Gorilla humpers (wide stance monkey humpers!)
4. Calf raises
5. Imperial Stormkickers (straight leg kicks across the body)

Back to COT

Mosey back to COT and Mary until the six was in with
Window Wipers x10

Six was in, but we had time left for about 15 seconds of leg lifts before the alarm went off

COT

We stood up and YHC shared a bit about what is on my heart when I think of the February word, “Live”. We constantly hear about the tragedy, specifically with children, when people put themselves front and center and children fall into neglect and mistreatment. Good people can, and must, pick up the slack (though “slack” is far too weak a word), but if we can demonstrate living 3rd to those around us, maybe (and I didn’t articulate this well this morning) it will begin to rub off on others.
Then shared Proverbs 11:25, which has been a focus of YHC since his formative teens, “The liberal soul shall be made fat: and he that watereth shall be watered also himself.” (I replaced “water” with “refresh”, which is how I remembered it. In my mind this all ties in well enough to go on for another 8000 words, but for now, let’s live 3rd in a way that shows overt honor and virtue that is attainable.
Announcements about all the k’s people are going to be running (read your newsletter).
Asked for prayer requests and they were given. Closed with a prayer by YHC and fist bumps all around.

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The Workout!   16 Boot Campers and 2 Runners

After a lengthy disclaimer, we began the workout with a warm up –

  • 20 LSS
  • 25 SSH
  • 10 Merkins
  • 15 Seal Jacks
  • 10 WAMs

Mosey across 160 and down to McAllisters.  Here we took a break to talk about committing to a word of the year!

Dora #1

With partner run up stairs, across top of building, back down stairs and execute

  • 150 Merkins
  • 200 LSS
  • 300 Gas Pumpers

Dora #2 

Same running pattern with

  • 100 calf raises
  • 200 SSH
  • 300 LBC

A wee bit of stretching with a mosey back to COT.  This was perhaps a bit more than a “moderate,” but the admonition to moderate was liberally announced.  Good work by all and I think Maximus had worked up a sweat by close.

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Slowly we Burn

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11 plus 2 runners at Slowburn. A bit light eh? Too cold? or you just too fit already? Whatever, you only get me every so often …. if you weren’t there, you missed it.

Welcome, Intro, Disclaimer, Mosey

Warm up; 15x OH Clap, 14x Windmill, 13x LBCs IC, 12x Morrocan NC, 12x LSS, 11x Hello Dolly, 10x CDD, 10x Imperial Walker, 10x Freddie M, 10x Scorpion DD (this is the first time AM tried to Q jack), 10x Hillbilly Walker, 10x Dying Cockroach

Mosey, 4 corners; 20x Mt Climber, 2 burpees in the middle, 20x LBCs IC, 2 burpees, 10x Squat Jumps, 2 burpees, 15x Flutter IC, 2 burpees (this is the second place AM tried to Q jack)

Mosey to the back of Lowes 10x3x Calf Raise, 10x Dips, 10x incline merkins

Mosey around Lowes and back out the other side for the Greatest Hits
10x Mahktar N’Diayes
1-4,2-8,3-12 Matt Foley
10x Travolta
5x Richard Simmons (on request from Wide Right)
10x Monkey Humper
10x Shoulder Taps
49x OH Claps IC

Mosey, 4 corners; 10x HR Merkins, 2 burpees, 10x BB situps, 2 burpees, 10x bombjacks, 2 burpees, 10x2x Scorpion DD

Circle up, cool off; 15x Morrocan NC, 15x LBCs, 10x OH Claps, 10x Freddie, 10x Air Press, 10x Rosalita, 10x LSS, and finally 10x SSH

Than you Hootie for the opportunity to lead

Looks like we made it,

Barry Manilow

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The 2018 Fort Clave Boss 5k & Christmas Convergence

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0545 – Arrive at Palisades Elementary School AKA The Abyss where Bear Grylis is tailgating like its the Summer Concert tour and he’s at FORT-A_PALOOZA.

Ruckers and Runners were gathering and getting ready for a full morning of all 3 F’s. The Pre-Ruck led by Bonsai (as Worldwide Leader was MIA) got together and away they went.

YHC gathered all of the Clave Boss 5k runners and gave the instructions for the course. Signs were posted however it was still difficult for some to follow (Royale, Funhouse and some others) and they got 3.5mi surprise.

0605 – The 4th Annual Clave Boss 5k launched and 32 runners hit the hills of Palisades. This year we awarded Bundt Cakes to the first runner at various paces.

  1. MacGyver flew in at 20:47 6:60/mi and then went back to encourage other runners – True #HIM
  2. Sharkbait came in at 24:43 7.88/mi
  3. Islander rolled in at 27:10 8.74/mi
  4. Twister with a 31:25 10.08/mi
  5. Smuggler wrapped it up with a solid 34:11 11:00/mi

Appreciate all the participants. Next Year’s 5th Annual will be a special event for sure!!

0700 – Preruck has returned, Clave Boss has wrapped up and now more cars have entered the parking lot with PAX gathering all around. It was time to launch the convergence. YHC ask if there were FNGs, and we had 4 in attendance, gave the disclaimer. YHC then gave RUCK crew green light to jet with a 0750 COT. The remaining 75 or so PAX had YHC and Maximus for the next 50minutes

The Thang:

Mosey parking lot….20 SSHs, Go to other end of lot, Merkins, go to other end of lot for squats, back to other end of parking lot for LBCs

Line up in 6 lines, each line goes to a cone and each cone has exercise on it

  1. Merkins
    1. Bearcrawl
  2. Leg Lifts
    1. Lunge walk
  3. Wide Arm Merkins
    1. Run
  4. Donkey Kicks
    1. Bearcrawl
  5. Spider-man Merkins
    1. Lunge walk
  6. Sumo Squats
    1. Run

3 rounds of above, 5 reps, then 10 reps, then 15 reps

The mumble chatter was classic and the fellowship as always enjoyable

Handoff to Maximus

Mosey to back of School and line up in 6 lines for Pain Platoon

  1. Santini led squat routine that is always a crowd pleaser
    1. Burpees
  2. Pusher led Lunges
    1. Burpees
  3. Double D led Mc-tar-Ny ??
    1. Burpees
  4. Bubba Gump led SSHs
    1. Burpees
  5. 4 lines – turn to face one another – then Seal Team Sit ups–always a big crowd pleaser

Mosey to front of school for COT:

Plank while waiting on RUCK crew and 6 inches with Walker…..always fun!!

  • 93 was the count with 4 FNGs
    • Bo Knows
    • Ferris
    • Gaylord
    • Doubtfire

 

  • We Switzered to gather around and listing to Mr. Clean give a message and challenge to the PAX
    • I’m honored to speak with you today;
      Tomorrow (Christmas night) is the 1 year anniversary of me and the kids finding Cindy (my wife) unconscious. She was immediately put on life support
      Cindy died 3 days later from complications of MS and an addiction to alcohol
      I thought our life was on cruise control. I was being non -purposeful and non intentional. Being a single parent and grieving thru the tragic death of a spouse has been unreal.A few things I have learned from this that I would like to share.

      1. I have a much deeper awareness of emotional health. I have been humbled. Being humble creates avenue for change and growth. My question to you is…are you vulnerable and humble enough to let brothers in to help you?? Are you humble enough to ask for him if you are escaping reality w addictions? Alcohol, porn, etc
      2. I have a more real relationship w Christ.At a time when I doubted Christ care for me and my children and his desire to help our family Christ stepped in and answered a very exact prayer request. If you have doubts about Christ, speak to me please. I would love to share with you what He alone has done.
      3. I am thankful for the suffering. It has brought our family closer together. Even though I and the kids are miss Cindy everyday, we have so much to be thankful. I am thankful for the life that we had w Cindy. I am thankful that she is suffering no more. I am thankful that Cindy is made as new. Most importantly, am thankful for the birth of Christ. He gives us HOPE for a better day.
    • My Challenge to you is Love Deeper and Speak Sweeter. — too often people speak disrespectfully of their spouses and children and parents. Words matter and we all need to choose them wisely. We need to hold each other accountable and “get our heads out of our asses” as you never know when that person will be taken from you.

YHC can’t thank Mr Clean enough for this message and his friendship. over the last 2 years we have grown together to be better Christ followers, better husbands and fathers. He is such a great leader and I’m blessed to have him in my life.

If you need someone like this in your life, reach out to me and we’ll get you set up as there are a boatload of HIMs in the PAX

********ALERT***********ALERT**********ALERT*********ALERT***********ALERT****************

It was time for some major announcements in leadership. YHC has led as NANTAN for The Fort region for about 15months. Prior to that I was Weasel Shaker and prior to that 3rdF Q and in-between Site Qs of Ranch, Ballroom, Crossroads,, ChicknWizdim, and led CSAUP teams at P200, Kiawah and others.

It was time to hand over the keys to this well oiled machine to a new leader. A man I’ve watched grow and lead in all 3 F’s and lead well. First got to know him well on the 2014 BRR 9 man team. I was asked to attend Colombia mission with with him in 2015 that he led. Have Qd many times with him and attended a retreat in Boone with him in 2017 and saw his heart for God, Family and the PAX of The Fort. In 2018 he led BEYOND and pushed men to not only dig deep physically but to stretch themselves emotionally and spiritually. This sealed it for me that this man understood leadership and that men needed to be Freed to Lead.

MAXIMUS is the new NANTAN of The Fort!

I personally am excited for this next chapter and look forward to more men being Freed to Lead by his example and inspiration. With this change, some other leaders have stepped up as well.

  • Weasel Shaker = Funhouse
  • 1stFQ = Royale
  • 2ndFQ = Wegmans
  • 3rdFQ = Gecko

I personally want to thank Old Bay for years of leadership and more importantly friendship. I true HIM who makes so much happen behind the scenes that there is no way The FORT would be where it is today without him.

Also, want to thank Anchorman for 2nd F Q during my time as Nantan, as well as all his leadership at Footloose, encouraging guys to push themselves and the many great ideas and ways to challenge the PAX. Appreciate you brother!

BOM – Gecko had great words to close out this convergence. As we celebrate the birth of Jesus and all of the Holidays, I pray we find JOY in everything and not take anything for granted. I appreciate all the PAX and my brothers of THE GLOOM.

Cake Boss

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Intentional COTs

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YHC was honored when asked to Q a workout at Slow Burn. This is my first time taking the lead at this long time AO in The Fort Region. Thank you to Smithers and the other 6 PAX for joining YHC on this chilly wet morning. After the F3 Disclaimer we began with the following:

WARMUP

We performed the following exercises Aall in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, Peter Parker Peters.

THE THANG

YHC decided a couple of weeks ago that we were going to do an old fashioned Pearls on a String workout today. So we took a tour of the AO by moseying for a while and then circling up every so often for some Circle of Pain.

We stopped a total of 4 times and the exercises we performed at each stop are below:

Stop 1: Merkins, Carolina Dry Docks, Low Slow Squats, Apollo Ohno’s, & Freddy Mercury’s.

Stop 2: Wide Arm Merkins, Pike Presses, Lunges, Side Straddle Hops, & V-Ups.

Stop 3: Diamond Merkins, Table Top Dips, Lateral Lunges, High Knees (1-Minute), & Big Boy SitUps.

Stop 4: Blast Off Merkins, Low Slow Jump Squats, Butt Kickers, & Hello Dollies.

We took a mosey to a wall where we perfomed People’s Chair and Head, Shoulders, Knees, & Toes in Cadence.

After this, we headed back to the COT for the following:

NMM

The Circle of Trust: According to the F3 Lexicon, this is the circle we form, usually at the end of a workout, where we do the countarama, namarama, announcements, & prayers & praises (which is usually done in a ball of man (BOM).

Trust: Reliance on the integrity, strength, ability, surety, etc. of a person or thing; confidence.

How do you approach the COT? Do you come here with things of the day on your mind? Do you come to it with an open heart ready to listen or share? Do you mention prayer requests of other people? Do you ever ask for prayer for yourself?

I will have to admit that I have done all of them. However, prior to going to a Beyond WO I went to where the Q mentioned this, I had never really thought about it. The Circle of Trust is a place where we PAX can come together confidently knowing that we can share anything and it will not leave the Circle unless permission is given.

I challenge the PAX today to approach the COT each time with intention. Intentionally listen to others. Intentionally share with others. Intentionally place out there what is truly on your heart. I know that if this is done, you will feel less burdened each time.

ANNOUNCEMENTS

Read your Newsletter

Christmas Eve Convergence-Dec. 24 at 7:00.

#QSource Launch-Sat., Jan. 5.

PRAYERS/PRAISES

 

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Burpees at Slow Burn

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It was a dark and cold Thursday night. I was about to retire to my study when Steve Jobs spoke to me. Well, one of his inventions did. It was Destiny reaching out. He was getting a Unicorn Tramp Stamp tattoo either removed or placed on his back early the next morning and wouldn’t be able to Q Slow Burn.  He needed a substi-Q. Would I be that guy? Could I be that guy? I impulsively said YES.  With time running short and my bedtime quickly approaching I set about writing a winkie. After several visits to the exicon, and some advice from Punch List (thanks, Buddy) things were set and I waited for 0515 to get here.

8 of us assembled in the Chick-fil-A parking lot, at 0515 the disclaimer was disclaimed and off we moseyed down the hill towards Persis. High Knees, Butt Kickers, L/R shuffle. Cirlcle up for a round of SSH, windmills, overhead claps, low slow squats and 5 burpees OYO.  Now that we were  warm, the fun began.

The Thang:

Pax wall sit while first guy in line does 3 burpees, continue until everyone has done burpees. Mosey to guard rail near Lowes, Jacobs Ladder of 10 dips, 1 burpee (mumble Chatter).

After we completed the ladder we took up a mosey to the parking lot left of Lowes.  (b)L.I.M.P.S we did plenty of burpees earlier. 10 Lunges 15 Imperial walkers(I.C.), 20 Merkins, 25 Plank Jacks (I.C.), 30 squats. Bolt 45’s followed, 15 squats 1/2 down, 15 squats 1/2 to bottom, 15 full squats. Partner up, 100 merkins, 100 LBC, 100 squats. Partner 1 does exercise while partner 2 moves from traffic island to traffic island. Pax cant walk or run.  Saw bear crawls, crab walks, lunges, broad jumps and sever other creative ways to travel the distance.

Short mosey behind Lowes for more group wall sits. First Pax runs to guard rail 15-20yrds does 6-10 Carolina dry docks then back to the wall for a sit until everyone had gone. Time flies when you are having fun. Mosey back to COT for a few minutes of Mary. Count-o-rama, Name-o-rama, prayers and praises, ball of man

Thank you for this opportunity to Lead

 

Dirty Harry out

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Inspirational Morning at the Ballroom

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It may have been damp at the Ballroom but that didn’t stop an inspired group of 15 Pax from enjoying the mild and moderate morning.  It went down like this.

Warm up:  Mosey to 20 SSH, 10 Windmills, Arm Circles, 10 Cherry pickers, 15 Mountain Climbers, 15 Peter Parkers, 15 Parker Peters, 20 Moroccan Nightclubs, and 20 LSS.

50 yards of each:  Toy solders, High Knees, Butt Kickers, Shuffle (each side), Backward run, Kareoke (each side), 2 Sprints.

Moseyed to back of school for 4 Wall Sits with Planks followed with 10 Merkins between Wall Sits.  Each set of Planks and Merkins were different: incline, left hand on curb, right hand on curb, and decline.

Mosey to track for 3/4 lap stopping 4 times to one of the following at each stop: 10 Donkey Kicks, 10 Lunges, 20 LSS, 10 Plank Jacks.

Mosey back to school stopping at each light pole for a Burpee (about 12) and finished with 10 Flutters, 10 Box Cutters, and 10 Reverse Box Cutters.

COT:  Lots of announcements that I can’t recall plus the Christmas party sign-up and bring kid’s band aids for the hospital.  Of course, everyone then left to vote.

Magnum

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At Slow Burn-We Run in the Rain & We Feel No Pain!

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IMG_0192Borrowing a quote from our USPS & tweeking it a bit F3 style, , “Neither snow nor rain nor heat nor gloom of night stays the Pax from the swift completion of their appointed workout. ”

Nine Pax posted on a rainy Slow Burn morning.

Disclaimer

Mosey along in the drizzling rain accompanied by high knees, butt kickers, side shuffles to the Lowe’s awning to stay somewhat dry

WARM UP

12 SSH

15 Moroccan Night Clubs

12 Windmills

Plank Stretch

Downward Dog

10 Merkins

3 Burpees OYO

THE THANG

Partner Up / 2 Excercises / Alternate / Complete Reps / 3 Minutes

-Mtn Climbers / Squats 20x

-Bomb Jacks / Partner Plank Hand Taps 20x

-LBCs / Plank Jacks 20x

STOP

Continue to Run In The Rain & I Feel No Pain……………………..

Return back for some cover

-Merkins / Jump Rope 20x

-Lunges / American Hammer  20x

-Carolina Dry Docks / Low Slow Squat 20x

With the help of glitter ball bluetooth speaker and and the Seconds app, some legends joined us in ‘Da Gloom for the Theme of the Month, Encouragement:

Billy Joel -Pressure

Fleetwood Mac – Go Your own Way

Journey – Anyway You Want It

Led Zeppelin – Immigrant Song

Led Zeppelin – Rock & Roll

Tom Petty – Runnin Down A Dream

Van Halen – Right Now

A “drizzling” Indian Run back to COT

Name-o-Rama

Announcements

Prayers & Praises

Welcome Back Bob the Builder

Shovel Flag handoff from Smithers to Hootie.

Props to Harry Carry for recommending the Seconds app & Cake Boss for the workout idea! Thanks Brothers!

Thank you Smithers for the honor of being the QIC!

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