Tag: Smuggler

BLIMPS, Rocks and Sprints

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WARMUP:
SSH
IW
Peter Parkers
Parker Peters
others I can’t remember

THE THANG Pt 1:
3-Corner BLIMPS Accumulator
Round 1- 1 burpee at each corner
Round 2 – 1 burpee, 2 Lunges at each corner
Round 3 – 1 burpee, 2 Lunges, 3 Imperial Walkers
Round 4 – 1 burpee, 2 Lunges, 3 Imperial Walkers, 4 merkins
Round 5 – 1 burpee, 2 Lunges, 3 Imperial Walkers, 4 merkins, 5 plank jacks
Round 6 – 1 Burpee, 2 Lunges, 3 Imperial Walkers, 4 merkins, 5 plank jacks, 6 SSH
Round 7 – 2 Lunges, 3 Imperial Walkers, 4 merkins, 5 plank jacks, 6 SSH
Round 8 – 3 Imperial Walkers, 4 merkins, 5 plank jacks, 6 SSH
Round 9 – 4 merkins, 5 plank jacks, 6 SSH
Round 10 – 5 plank jacks, 6 SSH
Round 11 – 6 SSH

Run to entrance (bottom of hill) and select a coupon:
Exercise (below), sprint to top of hill, plank until 6 comes in, hold 6 inches, jog back to rock, repeat:
– 10 curls
– 10 curls, 10 overhead
– 10 curls, 10 overhead, 10 sqts
– 10 curls, 10 overhead, 10 sqts, 10 tri
– 10 overhead, 10 sqts, 10 triceps
– 10 sqts, 10 triceps
– 10 triceps

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Broga + stations

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WARMUP: Broga x20 mins
THE THANG: 10 stations, 30″ each, jog ~20 yards to curb and back and proceed to next station
#1 foam roll calves
#2 cross-over dribble with basketball
#3 jump rope
#4 cross-over dribble with soccer ball
#5 10# plate steering wheel
#6 goblet squat with 25# KB
#7 ball slams with 25# ball
#8 SSH
#9 merkins
#10 flutters
ANNOUNCEMENTS: Tortoise and the Hare coming soon
COT: prayer emoji

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Dora and Corners

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WARMUP:
Short but not quick mosey, SSH, Merkins, Mtn Climbers, and Windmills.
THE THANG:
Mosey to the wall and have a seat. Chairs not provided. Take turns 10 yd bear crawl, 2 burpees or 5 mtn climbers, bear crawl back. Of course Fishstix had to step up with a reverse bear crawl back. I think he learned that from the Alcatraz bear, because his form was on point.
Wrapped and moseyed to the next station for Dora with 100 Dips, 200 Squats , 300 LBCs. The partner mosey was short so the reps stayed short too.
Wrapped and moseyed back to the starting point for a 10 minute 4 Corners exercise.
Mountain Climbers – Mosey
American Hammers – Toy Soldiers
Squats – Mosey
Lunges – Butt Kickers

MARY: Wrapped with 5 minutes of Abs.

ANNOUNCEMENTS: Prepare for The Fort’s CSAUP trifecta. Bethel Men’s Shelter meal on 7/4. Fort Mill Care Center lawn on Saturdays. Lots going on. Read the newsletter and use your gifts to support your community.

COT: prayers for safe travels, children at camp and parents missing them, health concerns and recovery from surgery, wisdom and patience as parents for 2.0’s make their own choices. All concerns unsaid. Slapshot wrapped with our prayer.

Thank you. It is always an honor to lead and learn from this community.
– Smuggler

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3 leg tour

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WARMUP: Ditch Witch led!

THE THANG: YHC had a plan pulled from previous Alcatraz backblasts, but it was a pretty morning. So, here’s a list of what we DID NOT do:
– 30 pull ups
– 45 burpees
– 90 squats
– 120 dips
– and laps (thanks Decibel)
and/or a ladder courtesy of Backdraft
– 10 burpees
– 20 jumping lunges
– 30 Carolina Dry Docks
– 40 jump squats
– 50 merkins
Instead we covered 3.5ish miles and stopped occasionally to regroup. We went to the end of Anchorage, Windward, and Point Clear. At the stops, we did some exercises in cadence, some yoga, or just considered the myriad of ways this workout siphoned and what a jerk YHC is.
MARY: led by the PAX in a circle
ANNOUNCEMENTS: 3 CSAUPS this summer – in the https://7tqd.short.gy/f3-thefort-newsletter
COT: a stirring word from Aquaman on the importance of all 3 Fs. Keep posting.

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Dawn Patrol

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WARMUP: Mosey around the pond and back to the amphitheater for SSH, windmills, moroccan nightclubs, imperial, and hillbilly walkers.
THE THANG: 7 of Diamonds – 4 stations, 4 laps, same exercise at each station for each lap, increasing count and changing exercise for each lap… 7 merkins at each station then 14 flutter kicks at each station then 21 squats at each station and then 28 LBCs at each station. Mosey down the hill and alternate lunges and bear crawls between light poles back up the hill. A few dips, step ups, and inclined merkins at the amphitheater to finish up.
MARY:
ANNOUNCEMENTS: Upcoming CSAUPs
COT: Prayers for families, marriages, and health.

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A REAL BEAR ? of a workout

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A FIELD TRIP TO THE TEGA CAY ZOO:
We saw a real black bear, 7 dear, a dead possum and an inch warm

WARMUP: mosey the warm up exercises
THE THANG: hill Dora, then back to runde park for a four corners of pain.
A variety of weights were in each corner.
Corners were chest press,
Lat pull over, curls, triceps
25reps of each
Mode of transportation for each round were :bear: BEAR crawl, lunge walk, high knees
MARY: one round of flutters.

UBER IS STARTING A NEW-BUSINESS OF SIR NAME ANCESTRY RESEARCH

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Covid-19

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WARMUP:
I don’t remember all the exercises, but it was a good thorough warmup. All exercises went to a count of 19.

THE THANG:

Partner up
1 runs lap, the does squats until they get back
Once back, partner hand slap merkin. Start at one and add one up to 19.

MARY:

ANNOUNCEMENTS:
COT:

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Ice Cream Cones

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WARMUP/THANGmosey around perimeter of Harris Teeter to show PAX pain stations. Got some warmups in along way. Pain stations as follows. 15of SSH, Derkins, Merkins, Big Boys, Squats, Hammers, Lunges. 3 loops approximately.

Mosey to Old Farm Hill for 11’s. Burpees and Big Boys

MARY: Nope
ANNOUNCEMENTS: CSAUPS
COT: everyone shared what there thankful for

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