Tag: JCruise

Hard Core

Leave a comment

WARMUP: Disclaimed the group and we started to Mosey around the COT parking lot. While moseying we did some buttkickers, high knees, & karaoke. Made it to the 1/8 mile track area and circled up. Performed SSHx7inCadence, 1 burpee oyo, WindMillsx7inCadence, 2 burpees oyo, CherryPickersx7inCadence, 3 burpees oyo, HillbillyWalkersx7inCadence, 4 burpees oyo, & ImperialWalkersx7inCadence. Group was ready to roll.

THE THANG:
AB BOP:
100 – LBCs
90 – Flutters
80 – Freddy Ms
70 – American Hs
60 – Mountain Climbers
50 – Reverse Crunches
40 – BigBoySitups
30 – Straight Lower Leg Lifts
20 – V-Ups
1 minute plank

Starting at the top of the list PAX were asked to take a lap around the 1/8mile track after completing the 1st exercise. While running the lap PAX started with 1 burpee and then half way around completed 1 burpee. Burpee counts increased by 1 for every lap. 10 Exercises = 520 total reps, 10 laps = 110 total burpees. Add in the warmup mosey and we covered 1.5miles.

MARY: No time

ANNOUNCEMENTS: AMRAP for Autism, Mike Doty Memorial Run, 427 burpees on 4/27, Rock Hill 10yr Anniversary, Trash Pick Up o 4/27, Jaegar on 5/11.

COT: Show to know.

TClap |
0

Fun with buckets

Leave a comment

Everyone loved my Q this past Friday. We had 3 buckets placed around the parking lot with various exercises to pick from each bucket. Many of you have struggled through it before. If you haven’t it truly is one of the more inventive and talked about workouts in the Fort. Just ask me about it next time. Really.

Somehow Anchorman was the hero as he managed to pick the one ticket that had only 2 burpees. Winner.

We had a great COT, with Spectre bringing his heart after the very long few weeks that he and his family have been through. If you’ve given them a thought or a prayer recently he is grateful.

Boogie Down can use some prayers dealing with some “Senioritis” (as we have been there) and props to Double D for this weekend’s wedding festivities. Sprocket’s excited about a 2.0 baptism and I’m traveling this weekend for the death of my stepfather. I’m sure there were others I’m missing. Safe travels for Peach Stand.

-30-

TClap |
0

AO The Fort Shovel Flag Handoff

Leave a comment

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

TClap |
0

Seal Humpers and More?

Leave a comment

WARMUP: Imperial Walkers, Hillbilly Walkers, Windmills, Toy Soldier, Karaoke, Shuffle, Down Dog and Honeymooner
THE THANG: Jack Webb Theme w/iterations in each set and a short mosey in between. Dry People, Peter Parker Mercury, Seal Humpers, Calf Merkins, Low Slow LBCs and Overhead Rosalitas.
MARY: Included an appearance by J-Lo and some more broga including the Reverse Pigeon.
ANNOUNCEMENTS:
COT:

TClap |
0

Substi-Q Ladder-O-Pain

Leave a comment

*WARMUP:*  SSH, Cherry Picker, Mosey
*THE THANG:* Ladder-O-Pain
#1, RUN, #1 & #2, RUN, etc…
1. Burpee x 1
2. Big Boy x 3
3. Shoulder Tap x 6
4. Flutter Kick x 10
5. Merkin x 15
6. Freddie Mercury x 21
7. Carolina Dry Dock x 28
8. LBC x 36
9. Overhead Clap x 45
10. Squat x 55
11. Baby Arm Circle x 66
12. Monkey Humper x 78
13. Moroccan Night Club x 91
14. Calf Raise x 105
15. Overhead Press x 120

TClap |
0

Where’s the Rain?!

Leave a comment

WARMUP: SSH, Imperial Walker, Windmills, moseys
THE THANG: Agility runs, 7 Burpees-People’s Chair, 2 rounds of Tabata legs, chest and core
MARY: Thunderstruck Plank Jacks
ANNOUNCEMENTS: Read your newsletter
COT: Culture Club grand baby arrived yesterday. Harry Carry’s 2.0 has Trumpet audition at Winthrop, JCruise has a donor lined up for Winthrop Music/Arts department that will match 3x small dollar donations, I suggested Band Camp get pledges for each mile he Bear Crawls in March.

TClap |
0

Where’s the Rain?!

Leave a comment

WARMUP: SSH, Imperial Walker, Windmills, moseys
THE THANG: Agility runs, 7 Burpees-People’s Chair, 2 rounds of Tabata legs, chest and core
MARY: Thunderstruck Plank Jacks
ANNOUNCEMENTS: Read your newsletter
COT: Culture Club grand baby arrived yesterday. Harry Carry’s 2.0 has Trumpet audition at Winthrop, JCruise has a donor lined up for Winthrop Music/Arts department that will match 3x small dollar donations, I suggested Band Camp get pledges for each mile he Bear Crawls in March.

TClap |
0

1 more rep

Leave a comment

First off, Old Bay, Peach Stand, and Sugarbug just walked around holding hands with backpacks. But they wanted a shot at catching Sprocket’s posting numbers and YHC is tagging them.

WARMUP: of course
THE THANG: ran for a while

11 Squats
11 Split Squats (each leg)
11 Mike Tyson
Bear Crawl
Rinse and Repeat 3 times
Mosey to benches
Seated one leg jump squat
11 each leg
Rinse and Repeat
Mosey down the hill
Red Barchetta (look it up in the exicon)
Mosey up the hill
11 Squats
11 Split Squats (each leg)
11 Mike Tyson
Mosey back

NMM:
F3 Prepares us to handle to unexpected. But no matter how hard the workout is in the Fort we know it will be over after 45-60 minutes. In life, we don’t know when the challenge will be over, but we can almost always knock out one more rep. And then do it again, just one more rep, and one more rep, and one more rep, and one more rep

Brother, you can knock out one more rep. I know it. And if necessary, call it in cadence and ask the PAX to join you—cause we will

TClap |
0

CT Spare Key Beatdown

Leave a comment

WARMUP:
Abe Vigodas
Side Straddle Hops
Merkins
Honeymooners
Downward Dogs

THE THANG:
Indian Run with 5 merkins

Dora
50 Burpees
200 Squats
200 LBCs
200 Imperial Walkers
50 Wild Cards from the deck

MARY:
LBC and Walkers were enough

ANNOUNCEMENTS:
Convergence at #ao-sweep-the-leg Monday.
Q school 3/1

COT:
Prayers for marriages
Prayers for health

TClap |
0

Attendance Taker

Leave a comment

WARMUP: Ran a short loop around the parking lot
THE THANG:
Rucked around the property , did a series of exercises and some partner work on the field, overhead carry, suitcase carries while the partner stayed back and did a series of excersises.
MARY:
ANNOUNCEMENTS: D2D, Bethel Men’s Shelter
COT: Closed in prayer

TClap |
0