Tag: Ltrain

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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Snakewood Sandbag Surprise

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WARMUP: SSH, Merkins, Tappy Taps, Windmills

THE THANG: 4 Rounds
2 Turkish Get Ups
5 Burpee Snatches
Run a Lap

Head down the hill with bells.

Three Way Sandbag Surprise
Partner Farmers Carry KB’s Up and Back
Sand Bag Clean and Toss Up Hill
OH Press

The above three happened in rotating fashion.

MARY: 4 Minutes of Mary
Flutters x 15
American Hammers x 15
LBCs x 15
Protractor to the end

ANNOUNCEMENTS: Christmas Party Coming… UHAUL will not be planning it.

COT: Prayers/Praises

Tootie & 2.0
Cable Guy & Family for their loss
UHAUL’s Nephew on the road to recovery
3D’s positive example smoking ribs with his 2.0

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Back and Forth

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6 men at Minnow Pond this morning. We started with a half mile warm-up. Hill repeats up and down Monroe White Street, exercises ( squats, merkins, LBCs – 10 of each) at each right turn.
Return to COT the long way via 160 with two stops performing the same exercises.
Made the 3 miles minimum. Great job everyone.

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Psychedelic

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Five pax, and one pooch, posted at Bushwood.  Conditions were slick, but no rain was falling despite the prediction. Disclaimer given and us bootcampers took off for a mosey run to the back of the high school.

Warm Up
Arm Circles, forward and backward
SSH (IC 15x)
Windmill (IC 7x)
Imperial Walker (IC 12x)
Low Slow Squats (IC10x)
Mountain Climbers (IC 12X)
Plank stretches, up dog, down dog

Main event: Psychedelic HIIT Routine Playlist from 1960’s psychedelic rock begins.
Chapter 1: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
Dips
Bobby Hurley’s
Chapter 2: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
CDD
Amer Hammers
plank jacks
Chapter 3: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imp Walkers
Squat jumps
step ups
SSH

Group run around bus loop.

Repeat chapters 1 and 2, and did burpees from chapter 3.

Fini

Ran back to shovel flag for COT.
Praises: Assassin’s cancer check-up was all good.
Prayers: Patience with the kiddos.

playlist:
Good Vibrations, Beach Boys
Tomorrow Never Knows, the Beatles
See Emily Play, Pink Floyd
White Rabbit, Jefferson Airplane
Paint it Black, Rolling Stones
Crimson and Clover, Tommy James and the Shondells
Hurdy Gurdy Man, Donovan (Guaranteed that Donovan has never been played at an F3 workout before today)
Helter Skelter, the Beatles

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