Tag: Ltrain

With Not more the 15 seconds to Spare

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Still reeling from how Cubbie measures shapes and distance, I took the reins to the Stockcade for the first time. These southern PAX also were reminded of the great term Rotary!(vs traffic circle)

Disclaimer was given no FNGs present

Quick mosey across the parking lot.

Warm up:
-15 SSH
—15 windmills
—15 Cherry Pickers

Mosey to Church Lot

Doings double 11’s
Church lot: Merkins and plank jacks
Rotary: Jump Squats and Burpees

With 180 seconds to spare we headed back to COT where we met up with Chuppacabra.

Prayers for marriageS, those in hospice, health of the kids.

Thankful for the opportunity to lead a great group of PAX

-Yard Sale

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Merkin Infused Happy Hour

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WARMUP: 10 each/ Side straddle hop, windmill, imperial walkers, arm circles
THE THANG: Catawba ridge loop run with 10 pain stations.
1) 25 squats, 20 flutters, 15 merkins
2) 25 calf raises, 20 monkey jumpers, 15 merkins
3) 25 box jumps, 20 hello dollies 15 merkins
4) 25 lunges, 20 Am hammers, 15 merkins
5) 25 mountain climbers, 20 big boy sit-ups 15 merkins
6) 25 shoulder taps 20 burpees 15 merkins
7) 25 dips, 20 LBCs 15 merkins
8) 25 bent over rows w plate weight, 20
Weight flutters, 15 merkins
9) 25 tricep extension w dumbbell 20 bicep curls 15 merkins
10) 25 Ass kickers, 20 sumo squats 15 merkins
MARY: wall walls, merkins, cockroaches LBCs
ANNOUNCEMENTS:
COT:

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We Went Bass Fishin’

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WARMUP: Discussed the route, got a head count. It was… poorly understood.
THE THANG: Old Kingsley loop over to Bob Jones stadium for some hill repeats, then back through the old Kingsley loop for 2.5 miles and 20 minutes of hills.
ANNOUNCEMENTS: Get your 10 year gear, Stuff the Bus.
COT: Bass-O went off the beaten path and was MIA until Vuvu went fishing and came back just in time for Boss Hogg closing us out in prayer.

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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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The Forts fastest AO

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Tuesday July 12th seabiscuit becomes the Forts newest official AO. Join us in the parking lot of Blues smokehouse @5:15am at the corner of Doby’s bridge rd and the bypass. This is going to be a speed based running AO, geared towards improving overall speed. If you’re not fast, then this is for you. If you are fast, this is also for you. It’s kinda like Disney, there’s something for everyone.

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The Spirit of the AO

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WARMUP:
Merkins x 10
Donkey Kicks x 10 OYO
SSH x 34

THE THANG: Treehugger WOD – “Crossett Fit Games” honoring our fallen brother from F3 Lehigh Valley.

5 Rounds
10 Pull-ups
20 V-sits (ups)
30 Merkins
40 yd Broad Jump Burpees
50 yd Heart Chargers
1/2 Mile Run

MARY:
Finished out with a few flutters at the end

ANNOUNCEMENTS:
Q Source Tuesdays – hit up Backdraft
Straight Up is tired of male apathy – and he’s doing something about it. Hit him up about raising strong sons and forming a strong male community around those sons.

COT:
Praise for Straight Up’s 2.0, Yoshi, going on his first mission trip
Praise for El Spaniard taking his family to visit extended family in Portugal for a month
Prayers for YHC (and all of us dads) for our abilities to connect with 2.0’s and lead right.

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Field trip day

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WARMUP: N/A
THE THANG: 3.5 fast miles with a spoke style workout consisting of burpees, merkins, bomb jacks, and jump squats
MARY: 6 1/2 minutes of Mary with flutters, Freddy Mercury’s, heels to heaven, shoulder taps, hello dolly’s, big boy’s, and American hammers
ANNOUNCEMENTS: Dads on tap at Amor Artis 6/7, @poppins is looking for help on 6/9 at Bethel mens shelter,
COT:

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6 1/2 Men

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WARMUP: mosey to the front of sugar creek elementary for some SSH, wind mills, low slow squats with moroccan night clubs
THE THANG: lunge walk the hill heading to the pull-up bars with 10 squats every 5 yards-ish followed by 11’s at the bars with burpee’s and pull ups
MARY: 6 minutes of Mary LBC’s, Freddy Mercury’s, 🇺🇸 hammers, gas pumps, WW2 big boy’s, protractor’s, and flutters
ANNOUNCEMENTS:
COT:

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Lucky 13

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WARMUP: Mosey with some movements + COP
THE THANG:
13 was the number today, as in start with 13 reps, then move to the next tree for 12 reps and repeat down to 1 rep
Burpees + Mosey
Squats + Bear crawls
Merkins + Lunge walk
1 running lap after each sequence of 13 (91 reps each for those keeping score)
ANNOUNCEMENTS: Read the newsletter — crazy amount of MCL in The Fort these days!
COT: Welcome to Elon and T-claps to Funhouse for the EH. He plans to post annually the Wed after Mother’s Day! and hopefully he had enough fun but not too much that we’ll see him often between now and May 2023.

Solid push by the PAX, holding each other accountable for all the reps!

Thanks for the invite Cohiba. Keep Bushwood smokin!

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