6 rounds:
20 yd bear crawl
20 Bobby Hurley
40 dash up a hill
3 rounds:
20 irkins
20 step ups
WARMUP: The Pledge of Allegiance.
THE THANG: Pendulum O’ Pain. Run to Jekyll’s town center (near the churches at bottom of hill). Run up to the Town Hall, Merkins until failure. Run down hill and back up to parking lot at the factory, 20 Squats. Rinse and repeat for 35 minutes. Mosey back to COT.
MARY:
ANNOUNCEMENTS:
COT: Prayers and Praises.
Wegmans sent us out to run to Brayden and back. 2 ruckers stayed a bit closer.
See video for the critique of Repeat’s cooking.
Prayers for Bass-O’s dad with kidney stones and Slash’s grandmother-in-law.
Praises for a beautiful day and that young Fox we saw as God shows off His creation.
WARMUP: SSH. Cherry Pickers, Merks, Rebel Merks, Diamond Merks, Imperial Walkers, Nightclubs, Squats, Honey Mooner, Downward Doggie, Windmills, Mosey…
THE THANG: Keep it simple: Mini – Ladder – start at 5 reps w each rung in ladder adding one rep ( 6, 7, 8, and 9) 5 Bomb Jax, 6 Diamond Merks, 7 Big Boys, 8 Donkey Kicks, 9 Seal Jax!
Next up – some 11s ( that Bass couldn’t wait to get started )
We started top of the hill with Bobby Hurleys then moseying down around the bend and up the Hill to a spot so close to the starting point ( other side of road) and knocked out Plank Jax to keep the math working…
Called an audible half way thru to assist with the hill climbs and descents- finished out the 11s on a flatter area of the entrance. Almost infringed on the Minnow Pond parameters ( but who was measuring the total ground covered??)
MARY: 4 mins of Mary completed with a solid use of Heels to Heaven by Gemini who challenged the Pax up to a 15 count ….when the mumblechatter began after passing the standard 10 count! Nice work by all!
ANNOUNCEMENTS: Yes!!
COT: Prayers for Geraldine who was being comforted at Hospice ( prayers for Slash and family), Family ( teenagers for ChickHawk), health and fellowship as we head into Summer.
BUY-IN: KB handoff…stand back to back and kept handing off the heaviest KB of the partners—45’s—by rotating side to side.
THE THANG: Farmers carry to The Print Shop’s new pull up bars. One stop on the way. One stop on the way back. Exercises consisted of lawnmower pulls, bent rows, shoulder presses, swings and pull ups.
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:
Ready… set…
THE THANG:
…GOOO!!
Route:
160 to Massey to spratt to Leonidas, and repeat the loop then return to COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
The Q was told today started at 5:16, so he arrived just in time…
SSH, Moroccan Nightclubs, Windmill, Imperial Walker, Hillbilly Walker
THE THANG:
Based off a 2019 GORUCK monthly workout that I know Bandcamp loved back then.
The main movement was suitcase carry up and down the hill by the stadium. At the bottom the work was 20 reps of each below starting with the top. Then adding the next one the next time. Then the top 3 the next time etc. I think we made it to overhead press
Swing
Squat
Lat Pull-Over
Lunge
Plank Pull-Through
Overhead Press
Curl
Man Makers
MARY: One minute of LBC to get to 6:00
ANNOUNCEMENTS:
For the love of God, run in the Cannoli Run if you can!
Aug 11-13 plan for retreat to save lives