WARMUP: Light & Moderate
THE THANG: Board of Fortune
MARY: Broga
ANNOUNCEMENTS: Upcoming 6/10 events (Kenya & Boss Hogg)
COT: Prayers & Praises
Wally World loop
WARMUP: SSH, slooooow windmills, produce pickers, imp walkers, hillbilly walkers, mountain climbers – generally a bakers dozen of each
We also ran around lowes for some dips
THE THANG: AMRAP: one minute of work with 30 secs of recovery of the following: shoulder taps, big bois, squats, hand release merkins, American hammers, monkey humpers – record your count with chalk
Repeat
Added 10 secs to each exercise for third round with goal of pushing to beat your highest count from the previous 2 rounds
MARY: ran out of time
ANNOUNCEMENTS: Murph, konvergence for Kenya, boss Hogg send off – possibly others – see news letter
COT: prayers and praises for grads
17 pax posted at Ring of Fire.
Started with a run. Did some Toy Soldiers and carioca.
Warm up with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches.
Ran around to the back of NaFo.
Did bench work: step ups (10 each leg), incline merkins (12 I/C), dips (12 I/C), butt touch squats (12), decline merkins (10 I/C), calf raises (18).
Proceeded to run some more, and stopped at the band practice lot. Did “Munitions factory”:
Pax do low plank for 1 min (this is home), then bear crawl about 100 yards (this is your commute), then do work at your factory making BOMBS (pax do 25 each of: burpees, OH claps, merkins, big boy sit ups, squats), then commute back home doing a nur, then plank for the six.
Then we ran to the pull up bars.
Did 6 pull ups and 6 toes-to-bar
.
Next run back to shovel flag for some mary…we did the Sally (Moby’s Flower) routine where leg raises for “bring sally up” and 6 inch leg hold on “bring sally down”.
Fini, COT.
HALT = Hurt, Angry, Lonely, Tired. These can be triggers for our Jester. Be aware so that you might be able to break the cycle.
WARMUP:
CakeBoss led mosey down trail towards Harris Street
Stop every 100 yards for exercise
Tap out (head spin 2.0) assisted 1st time with leading
THE THANG:
Get to Harris street park and get partner. (Can’t do life without others in your life) partner 1 suicides
Partner 2 exercise (Merkin, leg lifts, CDDs)
Flip flop
Partner 1 bear crawl path full circle
Partner 2 5 burpees then chase #1
FlipFlop
Mosey up Harris Street
Every 2nd light pole do 10 calf raises
Hand off to Pusher
DORA 1-2-3
Partner 1 runs around church
Partner 2 Merkins, big boys, squats
Mosey down street to spring’s old office park for some Mary
Jailbreak to COT
MARY:
ANNOUNCEMENTS:
Repeat moving to Chucktown and will be missed as a leader in The Fort but we will pray for him and his growing family and know he will always be with us.
COT:
Pusher says take your vitamins and say your prayers and you’ll be strong like him👏🏻🥓🎸🔥
The freshness of downtown Fort Mills morning dew and mumble chatter was in the air.
An immediate Omaha was necessary, best way to do that is by running aimlessly while thinking of your next move.
Ran up the hill to the parking lot, quick fake out then continued moseying to WEP parking lot.
(WARMUP)
promised we will warm up muscle groups that we would not be using.
– MMNCs
– Peter Parker and Parker Peters
– @bandcamp like broga moves
Mosey aimlessly back up through the brick ledges where many Irkins, Derkins, Step ups, and dips have occurred in the past.
Made it to parking lot with large wall in front of pharmacy. Being stubborn or optimistic, decided to stick with the Weinke on this one but quickly modified then aborted.
THE THANG(S)
Believe this one is exicon worthy, a muscle up/toe tap Webb like exercise. The idea, 1 muscle up followed by 4 alternating toes on the wall motions increased accordingly.
Decided to break up group in half. One half start on end of parking lot and burpee broad jump to those doing the Webb. Rinse and repeat.
The mumble-chatter was growing, rightfully so, quickly abandoned mission after two rounds.
Off to the roads thinking up the next round with general direction from the weinke in tow.
Next stop, the iron cross
– start at Loom parking lot
– 25 Mike Tyson’s
– Run to 4 way stop, run up hill on Williamson st to lit parking lot
– 25 Appolo Onos (d/c in case wondering)
– Run to Fort Mill Church of God freshly paved parking lot, vandalized with chalk ( let the record show YHC did go and wash off with h2o following)
– 25 jump squats (you’re welcome battle bot)
– Run to FM town hall building (formerly comporium) on Monroe white st
– 25 merkins
Rinse and repeat
Little bit of Mary for the overachievers and COT.
MOLESKIN
The rep count was intended to enable PAX to focus on form but you can only lead a horse to water. The spring chickens gotta run, so let em run.Most got 2 rounds or almost 2 rounds with 3+ miles total.
The many leadership opportunities of Qing are invaluable, along with the ability to share a message. Discussed missionality and finding your HIZ along with helping your kids or others do the same.
It’s always a privilege to Q at The Forts premiere AO, where I have a deep gratitude for what F3 has done for YHC as my 1st AO. Thx @kermit for the nod.
Ran around and did some wheelbarrows up a hill then pull up bars and another hill and sprint and squat and merkin and laugh and more squat and Mary and pray. Twas glorious!
WARMUP:
– SSH
– Plank Jacks
– Windmills
– Moroccan Squats
– Mountain Climbers
– Seal Jacks
THE THANG:
Mosey across 160 to back side of “The Exchange” building in Baxter
Get into groups of 3 for Triple-Check
1 person in people chair
1 person doing exercise (below)
1 person running the balcony
Rotate when person running balcony gets back.
Exercises:
1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box Cutters
5. Shoulder Taps
6. Freddie Mercurys
Out of time – head back toward COT
MARY:
Seniors Choice:
Flounder – the hurdler (each leg)
Twister – gas pumper
Triple Indy – LBCs (I think)
Great work men!
Pre-run at 5:45, most of you missed the memo.
Litter pick-up followed, most of you missed the memo.
Lesson learned: write back blasts immediately, for memory sake and the potential of losing your Weinke.
Warm-up stuff
Wait for Bass and Fogerty to finish their pre-run
Back and forth across the lot with other warm-up stuff
Wait for Bass and Fogerty
Monkey Humpers facing away from Bass and Fogerty
5-10-15-20-25 accumulator with running around the track in between (for some/most)
Some wall work
Some picnic table work
Much light to light work and then more light to light work
Old Bay led the way
BitCoin honorable mention
I gave the stellar effort a Q should give
Anchorman pre-ran
Dojo …. Is still busting a$$ while on IR
Bass and Fogerty looked good doing it
Looks like we made it,
Barry Manilow
WARMUP: SSH, Windmills, Cherry Pickers, Imperial Walkers, Merks, Squats, Slow mosey, Rebel Merks, LBCs…
THE THANG: 6s and 11s on the Foorball field using the Yard Markers as pain points to traverse the 100yds. 6s Big boys and burpees greeted the pax followed by BombJax and Merks followed by a round of 11s with Squats and Plankjax. Pax fluttered waiting for Six. Circled up midfield for a quick Starfish set up using each corner of field for an in-cadence random Pax grabbing the reigns.
MARY: 4 mins round of Mary that Senator Tressel upgraded w some Xs and Ohhhs – that was a crowd pleaser!
ANNOUNCEMENTS: Cannoli run, Newsletter, and You
COT: Prayers and Praises for Drop thrill, recent surgery for Pax members, Luka and parents, and health and patience in general.