Tag: Short Sale

Get Off My Lawn!

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Average age 52+
2 nearing retirement
The smell was not that bad
Mumble-chatter above average
effort 80-20, 80% of the PAX gave 100% of the effort

this:
dynamic warmup across the lot: butt kickers, high knees, soccer knees, toy soldier, karaoke L/R, jog, jog, 100% (or 51% for most)

circle up: OH claps, mor NC, LBC, dying cock roach, slow merkin, shoulder tap, squat, calf rais, imperial walker … not in that order

1/2 run, 1/2 do the exercise:
rotating clock plank, deep squat, BB it-ups, travolta
(effort here was intentionally poor)

hit some parking stalls:
bear crawl and squats every 2 stalls
then, sobriety test and burpees every 1 stall

Mosey to the wall:
pop out burpees
walk across bear crawl back
against the rail x 10
pop out burpees
Maktar N’Diayes
standing merkins
prob something else too

back to COT

Looks like we made it,

Barry Manilow

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DORA – AROD (Dora spelled backwards for those who need an explanation)

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Great start to the morning with a few Kotters arriving before kick-off. Short disclaimer and a lap around the parking lot. Circle -up for warm-ups (SSHs, Imperial Walkers, Windmills, MNCs, and some burpees mixed in.
Next, we moseyed to the church parking lot.
DORA 1-2-3 merkins (100), Squats (200), and LBCs (300).
Partner 1 – ran around the parking lot
Partner 2- performed exercise
Flapjack

AROD 3-2-1 merkins (300), Squats (200), and LBCs (100).
Partner 1 – ran backwards around the parking lot
Partner 2- performed exercise
Flapjack

Back to COT

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Down Set ouch!!

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WARMUP:
Ran over to lot behind Witts for the following:
SSH
Low slow squats
Down dog / honey mooner
Morrocan night club
Inch worm merkins

Moseyed back over to Vampire Pizza
Karaoke down and back
Butt kickers
THE THANG:
Played a game of football.
– once pass was completed play stopped
– merkins was the penalty for all dropped and completed passes
– each score the opposing team did 15/15 squats and LBCs

JWOW tried to take out Backdraft with his tooth, but he bounced back after visiting the medical tent and tried to mount a comeback, but the better team held them out of the end zone to win the game.

Finished with two rounds of 7s
Merkins / squats
Plank jacks / jump squats
MARY:
ANNOUNCEMENTS:
Get out and vote!
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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Buffet at the Yard

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Six pax at the Yard on a beautiful morning.

Began with a mosey run around the bball courts.

Warmup: SWIMLAPPs: SSH, Windmills, Imperial Walkers, Moroccan N/C, Low slow squats, big arm circles, Peter Parkers (all I/C to 10), followed with some plank stretches.

Mosey run.

Fish Tacks: do movement until told to halt, then do exercise yelled out, we did: Toy soldiers – Bobby Hurleys; bear crawls – merkins; lunge walk – smurf jacks.

Mosey run.

Bench work: step ups, incline merkins, dips, calf raises, butt touch squats (all I/C to 10)

Mosey run.

Munitions work: bear crawl to the factory (30 feet away) and then do:

Burpees (5x); OH claps (10X); Merkins (10x); big boy sit ups (10x); Squats (10x). then bear crawl back home.

Mosey run.

Wall work, with 15lb slam ball: all pax wall sit, then one by one pax hold out slam ball for a ten count. Recover then all pax back on the wall, then wall-toss slam ball; recover then back on the wall, pax to triceps extension of slam ball (10x). recover.

Mosey run to COT area.

Light mary: LBC, pickle pointers, stretches.

Fini.

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In Honor Of September, 11, 2001

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WARMUP: All PAX but Shield dropped in the plank with their ears wide open to listen to our brother Shield share his experience as an NYPD officer on 9/11/2001. This included the names of a few of Shield’s fallen brothers. Some of us have been fortunate enough to hear him talk about that day but every time I hear it, I take away something new. This morning was no different.
Following the plank, we mentioned a few numbers of significance for the PAX to think about:
9 & 11: This was obvious
22: Years since that day 22yrs ago
100: The number of days Ground Zero in NY smoldered
ALL PAX 100 Side Straddle Hops (50 in cadence) & 22 Burpees

THE THANG: Grab your bell and meet over by Clickbait’s trailer where we had more gear. Everyone has a weight of some kind for the following 9 exercises:
11x Kettle Bell Swings
11x Thrusters
11x Goblet Squats
11x Bent Over Rows
11x Overhead Tricep Extensions
11x Big Boy Sit-ups w/ Weight
11x Bicep Curls
11x Standing Lunges
11x Overhead Press

We went through these 9 exercises one more time and occasionally modified the cadence.

In groups of 4, we all got to experience the 200lb sand bags for 4 reps, taking the bag from the hips, to the shoulders, to an overhead position, back to the shoulders and finally, back to the hips. If we weren’t on the 200lb sand bag, we did the same evolution with our own coupon.

Then, back to 22 Side Straddle Hops & 11 Burpees.

MARY: Throughout
ANNOUNCEMENTS: Lots in the newsletter & THE BLOOD DRIVE
COT: Indeed

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Buckets… again.

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Nice group this morn found three sets of buckets with painful suggestions inside and some nice running in between stations. The Shorty’s watch said 1.7 miles and I guess that includes the time I caught him (not mall) walking.

We can feel the cooler air coming and see the leaves staring to fall as we admire God’s creation. Prayers for my friend Amy, our kids and school folks, and thankful for those around us who are patient mentors.

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Double weasel shakedown

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WARMUP: we pledged
THE THANG: ran to hardee’s for instructions.  
Instructions:
1. Partner up
2. Run in opposite directions in a circle
3. First time you meet your partner, 5 merkins (chest hits the ground and slap hands at the top), second time you see partner, 5 big boys with legs locks and slap hands at the top.
4. Next round is 10 of the same at both meet up points.
5. Next round is 5 rinse and repeat, then back to 10.

After round 3 and 4 and 3+ miles later, did some Mary at Hardee’s while we waited for the 6.

Rand back toward COT and stopped at Hobo’s for some legs via 10 sumo squats.  Then back to COT.
MARY: A little round Robin of Mary.
ANNOUNCEMENTS: read. Your. Newsletter.
COT: schools and teachers and new jobs for M’s

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Find your Joy/ Shovel Flag Hand off

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WARMUP: all Exercises IC: SSH, IW, Squats, LBCs, MNCs- Flying Squirrels between each set
THE THANG: Yog to guardrail on the side of Lowes, 10 Derkins, 15 Dips, 20 step ups. Rinse & Repeat. Then mosey to one corner of Lowe’s & partner up. Partner 1 runs clockwise around the building, Partner 2 run counter clockwise. Meet in the middle for 5 partner Merkins. Run back to startex and do 5 partner Big boys (locking feet together). 3 rounds
MARY: 5 minutes of Broga led by Change Order
ANNOUNCEMENTS: Shovel Flag handoff, Weezer to Peach Stand. Inspired words from both of these High Impact Men.
COT: Find Some Joy in life and share it with others. May it come back to you tenfold.
Short Sale out.

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