Tag: Italian Job

“Laterally” speaking

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WARMUP:
– Side-straddle hop,
– Strawberry pickers,
– Plank to down dog calf stretches, from plank Left arm to the sky with some hip dips, Right arm to the sky with some hip dips

THE THANG:
– Mosey to Massey St.
– Lateral shuffle (R) to top of the hill, walk back down, lateral shuffle (L) to top of the hill.
– Jog up to Sisk parking lot, 50 lateral lunges (25 each side)
– Jog to 21 Business and down to the parking lot at the corner of 21BUS and S. White Street.
– 50 Apollo Ono’s
– Jog back to the bottom of Massey St. and REPEAT 3x
– Lateral shuffle (R) to top of the hill, walk back down, lateral shuffle (L) to top of the hill.
– Head to COT

MARY:
– LBC’s, American Hammers, Box Cutters

ANNOUNCEMENTS:
– Read your newsletter

COT:
– It is what it is… Prayers for discernment and sports season safety all around.

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Red Herring Barcetta

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WARMUP: Yes. Even did some merkins with our feet elevated as part of it. Guys were not happy.
THE THANG: Ran over to the old America Jackal grounds. Did some string of pearls around the school including: Bulgarian Split Squats, Toy Soliders, Bear Crawls, Rugby Sprints, a moment of 4 corners (merkins, squats, lunges, burpees).

Finally got to the field for Red Barcetta: https://f3thefort.com/2020/02/18/red-barchetta-test-drive/

100 yards & 100 SSH
75 yards & 75 mountain climbers
50 yards & 50 LBCs
25 yards & 25 merkins
10 yards & 10 burpees

Didn’t quite have time to work our way back up, but we got past the burpees, merkins, and LBCs.

MARY: Imperial Squat Walkers instead

ANNOUNCEMENTS: Read the newsletter. You can find it from the homepage

COT: was held

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Sweep the Leg Field Trip

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WARMUP: Nope
THE THANG:
Every stop = 10 Merkins, 10 Dry Docks, 15 Squat Jumps, 20 LBCs
– Cross street turn right, head to Towne Tavern parking lot
– Continue to Enterprise Rent-a-Car
– Continue to My Eye Dr
– Continue to CVS
– Left just before Burger King – continue to Holiday Inn Express
– Turn left – head to Forest Hill/Armory
– Head back the way we came
– Stops or no stops depending on time
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter. Or don’t. It’s up to you.
COT: The 5th Core Principle

Don’t worry, stats are intact.

Backblasts are rarely read, and arguably aren’t serving the purpose they once did. Is that good? Bad? Neutral? They do serve a purpose, though, and so I will do it. Sort of.

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Stockade Olympics

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WARMUP: IWx15, HW x15, Windmill x10, Cherry Picker x15, Plank- Mountain Climber x11, Peter Parker x11, Parker Peter x11
THE THANG: Mosey to small round about circle (short track): PAX do Apollo Ono while everyone does a lap around short track using crab walk method.
Mosey to Fountain (medium track): Bear Crawl around
mosey to bottom of hill: 10 burpees
Run up hill to Fire Station parking lot: Toy soldiers back and forth, Lunge walk and power skip
Mosey to sonic and partner up:
Dora .5, 1, 2, 3
50 burpees, 100 Merkins, 200 squats and 300 LBC/Hello Dolly
Mosey to church for Jack Webs up to 7
Mosey to COT finish Jack Web 8 and 9
MARY: Sorta
ANNOUNCEMENTS: Y
COT: Y

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How far can you Nur?

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WARMUP: do we warm up at Block Party on Thursday’s?
THE THANG:
Head to WEP, stop for merkins, around the park, stop for low slow squats, stop for American hammers in parking lot, through the woods to Harris street, stop for Ranger merkins, then partner Nur up Harris, stopping half way for diamond merkins, Freddy mercury’s at church parking lot across from Sullivan street, down Spratt for some prisoner squats at the Print Shop. Over to Monroe white street for 20 wide arm merkins in the abandoned parking lot, down to the church for 20 jump squats, up the other hill to the Town of Fort Mill building for 20 archer merkins, repeat once before heading back to COT
MARY: there was a little something about Mary
ANNOUNCEMENTS:
COT:

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Game On!

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Four men didn’t let a late night football game keep them from getting up and getting after it. Here’s what we did.

Warm-up
– 29 SSH (IC) in honor of the Seahawks
– 13 Imperial Walkers (IC) for the Patriots
– 60 Second Plank for Super Bowl LX
Mosey to cul de sac on Ben Casey Dr

Rep counts today were determined by the number of passes completed amongst the four PAX before dropping the ball
– 11 Merkins (IC)

Mosey to the end of Patricia Ln
– 4 Burpees

Mosey to front of Gold Hill Elementary
– 13 Low Slow Squats (IC)

Mosey to benches between the schools
– 20 Step up
– 20 Dips
– 20 Irkins
– 13 Calf Raises in, out, and regular

Lap 1
– Nur the straightways, Shuffle the shorts

Lap 2
– Run the straightways, Karaoke the shorts

Mosey to the wall behind GHES
– 10 Muscle Ups
– 3 variations of Wall Sits

Mosey to Dam Rd
– 5 Burpees
– 11 SSHs (IC)

Me set back to benches
– 20 Step up
– 20 Dips
– 20 Derkins

Mosey to South State Bank
– 10 Big Boys

Mosey to COT

NMM
Watching professional sports reminds us that every player has different responsibilities. The same as true in life. I may not know what my wife packed in the kids’ suitcases for our trip, but she doesn’t have to carry those suitcases. She packs, I carry. Same team different role. Not everyone gets the game ball, but without all parts playing together, you can’t win. Play your part and enjoy the victory. Game on!

-IJ

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The Ice Has Melted

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WARMUP: Mosey to tire place near Ace Hardware. 49 SSH and the other usual ones
THE THANG:
Mosey back to site.
DORA/AMRAP
-Merkins/Lap round HT parking lot as MOT
-Big Boys/Lap
-Squats/Lap
-CDD/Lap
-Flutters/Lap
-Lunges

Mosey to wall for walls and crawls w/ 5 merkins.
MARY: 1 minute of Prisoner Squats w confusing cadence by YHC
ANNOUNCEMENTS: bethel men’s shelter
COT: love you boys

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Cold as Ice!

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WARMUP: mosey behind HT
SSH
Low slow squat
Hillbilly walker
Toy soldiers
Butt kickers
High knees
Shuffle right
Shuffle left
Karaoke left/right
Mosey to entrance of apartment complex
Merkins with toe touches
Broga
THE THANG:
Mosey to other side of complex by the hill

DORA deconstructed burpee
100 hip thrusters
100 merkins
100 jump squats
100 burpees

Partner 1 runs, P2 does the exercises

Making our way back through complex we stopped at all speed bumps for 10 merkins (40 total).

Back at HT we lined up across the parking spaces to lunge walk two line and then a squat. Add a squat every two lines.

MARY:
Toe touches
ANNOUNCEMENTS: read newsletter
COT:

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3 Mile Tour

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We had 19 for a 3-mile tour at Block Party. Here’s what we did:

Run to Fort Mill Church of God .3 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises

Run to Unity Presbyterian .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs

Run to St. Paul’s Episcopal .75 miles
– 10 Burpees
– 20 Merkins
– 30 Squats

Run to the top of Main Street .6 miles
– 10 Burpees
– 20 Merkins

Run to Fort Mill Church of the Nazarene .6 miles
– 10 Burpees

Run back to COT .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises

NMM
We are encouraged each year to choose our “one word” – the word that will guide our intentions, hopes, and maybe changes. This year I chose “stand.” There are times I will need to stand up for those without a voice. To stand firm in my beliefs and convictions. To stand out from my peers. But also, to stand down when the battle is not mine to fight. To me, stand represents who I will be when the pressure increases.

I encourage you to find your word – a word that will challenge you to do what you know needs to be done. Let it motivate you to stay the course when life gets hard. It’s a simple exercise that may pay huge dividends.

Aye!
IJ

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