Tag: Shady

Slippery when wet

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WARMUP:
Run up to drug store, cross over and head back to parking lot in front of Springs.
SSH
Windmill
Inch worm merkin
Low slow squat
Squat pulses
THE THANG:
Move up to the sidewalk to the garden with wall

3 rounds
5 each leg Bulgarian split squats
10 step ups
10 derkins

Mosey to stage at WEP
Start down front of stage for 7s
Burpees at the bottom and LBCs at the back of stage.

While jumping the wall, YHC took a spill and scratched up leg pretty bad. Note to self to be careful around stage when it has rained.

Mosey over to playground for 3 rds of the following
5 pull ups
10 merkins
15 swinging crunches
Run lap around playground

3 rds of the following
10 bomb jacks
10 derkins
10 big boy sit-ups
Run lap

Mosey back to COT for a little stretching before 6:00.

MARY:
ANNOUNCEMENTS:
COT:

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Now for the Small Bermuda Triangle

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WARMUP: Pledge, talk about death of an FNG in St. Louis
THE THANG: Small Bermuda Triangle – Start with 10 merkins at the corner, run to churches and 10 squats, up the hill to the lot 10 CCD, run to Print Shop 10 Pull ups – Rinse and Repeat
MARY: N/A
ANNOUNCEMENTS: The Rock convergence on Saturday
COT: Travels for school trips and couples, health

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Traveling Suitcase

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WARMUP: yes, we did some

THE THANG: travel the big parking lot suitcase carry stoping at the corners

Swings 10 sets of 10
Split Squats 3 sets of 12
Goblet Squats 3 sets of 12
Hand switch snatches 12
Lateral Lunge w/ Row 8

MARY: yea, core work is helpful

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Sink roulette deck of cards

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17 eager and excited pax showed up. Some brought sand bags, some brought just their willing attitude which was quickly put on point upon the pile of sandbags awaiting them.

After a quick run around the parking lot, a few in cadence SSH, followed by burpees, and that repeated a few times, it was time for business.

Deck of cards was the game. Rules were simple. Follow the count on the card and suit to the key on the paper.

Here’s the extra kitchen sink rule: for the 4 cards laid out, 1 card was chosen by a pax to either pick red or black. If correct, follow the card suit/count. If incorrect, penalty was double the count.

All exercises were done with your sandbag.

– 2-7 diamonds manmaker
– 8-Ace diamonds squats
– 2-7 spades lunge
– 8-Ace spades merkins (just do regular merkins
– 2-7 clubs clean and press
– 8-Ace clubs flutter w/ a press
– 2-7 hearts chest press
– 8-Ace hearts curls
– Joker gear carry shuffle 100 yards and then 1 min sandbag toss over shoulder, 100 yard shuffle
– A few “breaks” were added which included some slick run cool downs and a few gear shuffles with no bag toss

For the record, there were some incorrect cards chosen which were a crowd favorite as you’d expect.

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Big Bermuda Triangle

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WARMUP: None – This is Minnow Pond
THE THANG: Big Bermuda Triangle – Run to Fort Mill Pharm, do 15 Dry Docks, run to Town Hall, 15 Merkins, run to lot on top of hill, 15 squats. Rinse and repeat.
MARY: Some stuff was done. But the fast guys.
ANNOUNCEMENTS: May 4th Rock Hill, Trash Pickup, Christmas Party
COT: Prayers for healing, jobs, marriages.

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Armory 15APR2024 – Mog Mile

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WARMUP: Not really. We lived.

THE THANG: Mogadishu Mile
– 4 Rounds for Time
– 19 Kettlebell Ground-to-Overheads (53/35 lb)
– 19 Kettlebell Front Squats (53/35 lb)
– 19 Kettlebell Push-Ups (each hand)
– 400-meter Kettlebell Run

– If you lose physical contact with your Kettlebell, you must start that round over.

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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300 is the count

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WARMUP: SSH, Windmills, Cherry pickers, merkins

THE THANG: Partner work: count is 300; Big Boys, Chest Press, one arm overhead press, 100 count tricep extensions & LBC’s

MARY: no time

ANNOUNCEMENTS: HIM Camp, read your newsletter

COT: Prayers for all things mentioned and unspoken

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Unexpected

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WARMUP: yep
THE THANG: Dora hill runs with upper body at the top and lower body at the bottom. Run to print shop. Obstacle course on the bars. Lots of dips, pull ups and pushups.
MARY: 50 flutters with slow merkins
ANNOUNCEMENTS: check your newsletter
COT: praises for everyone coming out

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Zipper Deconstructed Burpees

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WARMUP:
Run up to old Hardee’s parking lot. 10 SSH

THE THANG:
Zipper. For every road we headed east on, we did 10 squats at the start, 10 merkins when we crossed Springs, and 10 bomb jacks at the end. For the west-bound trip we did burpees when we crossed Springs (1, then 2, then 3, then 4). We were movin’ this morning. 3 pax got in 4+ miles.

Got back to COT in time to make one sprint up Massey.

MARY:
Flutters
American Hammers
We ended just a shade after 6am, and LongDuck wanted a refund of the extra few seconds we went over. The check is in the mail.

Great work done by all. FunHouse, thanks for the opportunity to serve.

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Fun with buckets

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Everyone loved my Q this past Friday. We had 3 buckets placed around the parking lot with various exercises to pick from each bucket. Many of you have struggled through it before. If you haven’t it truly is one of the more inventive and talked about workouts in the Fort. Just ask me about it next time. Really.

Somehow Anchorman was the hero as he managed to pick the one ticket that had only 2 burpees. Winner.

We had a great COT, with Spectre bringing his heart after the very long few weeks that he and his family have been through. If you’ve given them a thought or a prayer recently he is grateful.

Boogie Down can use some prayers dealing with some “Senioritis” (as we have been there) and props to Double D for this weekend’s wedding festivities. Sprocket’s excited about a 2.0 baptism and I’m traveling this weekend for the death of my stepfather. I’m sure there were others I’m missing. Safe travels for Peach Stand.

-30-

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