Tag: Mighty Mite

Halloween Treatin’ me and the boys of ballroom went trick or treating

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WARMUP: stretch, dynamic movements, ssh, windmill, cherry pickers, mtn. climbers, various shoulder work
THE THANG: Lt. Dans followed by merkins and Freddie mercury
Mosey to bridge 11s 1-ccd, 10 bomb jacks, 2/9, etc.
MARY:
ANNOUNCEMENTS: bbq on Nov 10, golf in December
COT:prayers- interview for Ryan, healing for Ginny, mental health and Israel.

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Trick or Treat at the Hive

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WARMUP: Extremely brief and nearly devoid of cadence calling due to the Q having a mostly lost voice.
THE THANG:
The AO was set up with different exercises posted on lampposts lableled as either Tricks or Treats. Workout consisted of 8 rounds. Each round began with a 1 minute AMRAP of a specified exercise. Based on the reps achieved by the group approximately half of the HIM were directed to receive a treat for a high effort number of reps, the other half were directed to select the Trick. The Tricks were consistently worse than the treats but all were KB exercises. In some cases high rep counts would not be conducive to good form and a more random tool was used to split the group such as age (odd/even) or Birth Month (odd even).

Tricks
Manmakers
15 Snatches
15 Clean & Press
Turkish Get ups
Thrusters
Murder Bunnies to next “house”
2 minute plank
Uhauls

Treats
Halos
Goblet Squats
Calf Raises
LBC
Lawnmowers
OH Press
Side Leans
Tri Press

1min AMRAP exercises
Kettle Bell Swings (reps)
Man Makers (random)
Chest Press (reps)
Good Mornings (random)
Pullovers (random)
Deadlifts (random)
Hay-Balers (random)
Curls (reps)

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Tour de Mill

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WARMUP: The usual stuff, punctuated by short moseying about the neighborhood
THE THANG: Mini Dora at the pullup bars behind the Print Shop. 50 pull ups, 100 dips. Running to the end of the parking lot for pushups.
11s in the lower church lots. Squats and BBSU
MARY:
ANNOUNCEMENTS:
COT:

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The Mogadishu Mile

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WARMUP:
THE THANG: 4 Rounds with coupon for time:
-19 Ground to Overhead
-19 Front Squats
-19 coupon push-ups (one hand on coupon left then right for a total of 38)
-400 m run with KB/DB (1600m total)
– Dora-style: 60 pull-ups/hill descent & climb
MARY: Misc.
ANNOUNCEMENTS: Bethel Men’s Shelter, helo landing,
COT: Yes

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Happy 11th Anniversary

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WARMUP: mosey to a random lot for 11 of various exercises

THE THANG: mosey to the east of Lowe’s for 11’s – hand release merkins and squats. Mosey to rail behind Lowe’s for 3 sets of 11’s – dips followed by merkins, dips and wide arm merkins and dips and diamonds.

Mosey to the mulch piles for more 11’s – flying squirrels and lunges.

Mosey to cot doing 2 flying squirrels after every island.

With 1 minute to spare pax stretched and did a 20 second body destroyer.

MARY: no time
ANNOUNCEMENTS: affirmative and in the newsletter you should read.
COT: 5th core principle

Thanks for the call Peach Stand. Honored to lead on the 11th anniversary of the fort. Keep giving away what’s been generously given us.

Cyclops

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Dancing with the Stars

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Mosey to WarmORama,

Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

Mosey to the back of the school for..wait…
100 Step ups

Mosey to the back parking lot for,
Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl

Run to the side of the school close to the football field for some 7’s:

CDD & Squats
Shoulder Taps & Monkey Humpers

Run back to CoT for Marys. PAX choice.

Hello Dolly
Rosalita
Freddie Mercury
V position
LBCs

CoT,
Announcements
Prayers and Praises

Welcome @MightyMite to Fort Mill.

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Death by 1000 reps

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WARMUP: Spectre led us out in a slight warm up as YHC was a couple minutes late

THE THANG:

Squat press
KB Swings
Manmakers
KB Swings
WW2 sit-ups w/ KB
KB Swings
Clean Pulls
KB Swings
Bicep curl to tricep extensions
KB Swings

10 reps for each exercise

Repeat for 10 rounds

MARY: N/A
ANNOUNCEMENTS: newsletter
COT:

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The Mighty 3

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Three pax decided that Footloose was their thing today so they met at the church parking lot on Confederate St. After a quick disclaimer, we set off for another workout in downtown Fort Mill.
Here is what we did:

THE THANG:

Mosey out of the parking lot towards Tom Hall St, and run down to the Kimbrell’s parking lot for COP:

SSH x 20, merkin x 7, squat x 20, LBC x 20, mountain climber x 15/hold plank/6″/Right and left arm/leg high/6″/5 merkins/recover. Morrocan night club x 20 while walking down main street.
Mosey down Main Street, take a left onto Confederate, and find a spot on the wall across from the Improper Pig. ssume people’s chair along the building across from the Improper Pig (enjoy the smoked meat smell)

People’s chair, with overhead hand claps. Recover and shake ’em out.
BTTW -hold, recover.
People’s chair hold, 10 overhead claps
Modified Mike Tyson (no merkin), hold. YHC noted that this position was in the news recently as a way that an inmate escaped from a Pennsylvania prison.
People’s chair, 10 overhead claps
Modified Mike Tyson hold, recover.

Mosey to the sidewalk across from Veteran’s Memorial for a modified Jacob’s ladder.

Round 1: Do 10 SSH, run up the hill, do 10 merkins, run back down
Round 2: Do 10 squats, run up the hill, do 10 bombjacks, run back down
Round 3: Bear crawl up the hill, do 7 burpees, run back down
Round 4: Bear crawl up the hill, do 7 burpees, run back down

Mosey to the small lot by the police department for ABLAB:

MARY: Freddie Merc x 15, Flutter x 15, Hello Dolly x 15, Superman x 3

ANNOUNCEMENTS: Read your newsletter

COT: Prayers for family members and friends afflicted with cancer.

NMM: Mighty Mite joined us today. He recently got married and moved to Fort Mill from Charlotte. YHC and Mighty Mite used to post together on Friday’s in South Charlotte (Centurion). That was about 10 years ago when The Fort had no workouts on Fridays. Welcome to the Fort, brother! It was good to reconnect today you and I look forward to posting with you again in the future.

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