WARMUP: .5 mile mosey
THE THANG: 100m x 4 followed by 400m x 9
MARY: N/A
ANNOUNCEMENTS: d2db10k is right around the corner and shirt cut off day is quickly approaching
COT: praises for health
WARMUP:
THE THANG: Ran to the Ridge and back. 5 miles
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: light jog
THE THANG: original seabiscuit route
MARY: N/A
ANNOUNCEMENTS: sign up for D2DB10K
COT: prayers for families
WARMUP: layout the route backwards that what we done before
THE THANG: run to the schools, then Nims Valley, the back side of White Grove. Some ran 4.5, some ran over 5mi.
ANNOUNCEMENTS: Bethel, Shooting, Foundraisers
COT:prayers and prayces for families, specially kids.
WARMUP: mosey to corner of Dudley and Suffolk
THE THANG: Hill repeats
MARY:
ANNOUNCEMENTS: read your newsletter
COT:
WARMUP: light 1/2 mile mosey
THE THANG: 4 minute and 2 minute intervals around DBES
MARY: N/A
ANNOUNCEMENTS:
COT:
An awesome group of 30+ men came out to “Club 813”…celebrating the birthdays of Harry Carry, Fogerty, and Grassy Knoll!
HarryCarry started with a short mosey run.
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (15x I/C)
Moroccan Nightclubs (12x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)
Short mosey run
Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys, repeat
Bear crawl…stop and do mountain climbers, repeat
Lunge walk…stop and do squats, repeat
Crab walk…stop and do pickle pointers (no repeat)
Hand off to Grassy Knoll:
Motivators from ten.
Jack Webb routine: One big boy sit up and four American Hammers, went to 11 bigboys to hit Grassy’s 44 years of age.
Hand off to Fogerty:
Elevens routine: 10 merkins at top of the hill, one bomb jack at the bottom, and proceed from there.
Run back to COT
Announcements
Prayers/Praises
Lastly, Badlands was inducted into Club 813.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
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.
I had the opportunity to be joined by 13 other men this morning at Minnow Pond. It was hot and humid, but we covered 3 miles with dicey pain along the way. Here’s what we did:
Warm Up
The Thang
The workout was pretty simple in concept, but not easy. Run to Fort Mill Animal Hospital, Town Hall, First Baptist, and the Improper Pig, roll the dice (color indicated exercise and number x10 represented count) and repeat. We used a 10-sided die (2 of each color on the die) and a standard 6-sided number die. There was one caveat, when it was your turn to roll, you had the option to take a chance or call 20 Burpees. The choice was up to the roller. There was a 17% chance we would do Burpees, but that could have been anywhere from 10-60 Burpees. So the chances were just as good that we would have done 10 Y-Rises as there was to do 60 Burpees. Two men chose the 20 Burpees, and to be honest, I would probably done the same. After all, better the devil you know than the devil you don’t. To my best recollection, we did:
NMM
In life, sometimes you have to roll the dice. If you stay stagnant, you’ll never know what might have been. Rarely do opportunities fall in the lap of the sedentary person. You have to take the risk to find the rewards. You must be willing to try, fail, and learn. Today’s workout was designed to let each man take a chance and see what was in store for the PAX. Everyone got better today because they were willing to do something…anything. Take that lesson with you throughout the week. Take a chance and roll the dice.
Aye!
Italian Job