WARMUP:
SSH
Situation Squats
THE THANG:
Iron PAX week 2
See photo
MARY:
Return Cindy to her home
ANNOUNCEMENTS:
Toledo FROGNAR relay coming up in October
COT:
Heavy stuff this morning. Pray for these men
WARMUP: IW, HBW, WM, MERKINS, MOUNTAIN CLIMBERS
THE THANG:
WHEELBARROW CRAWL WITH PARTNER 75 YARDS EACH
PARTNER CARRY 75 YARDS EACH
PUSH RESISTANCE WITH PARTNER 75 YARDS EACH
SESSION 1 – PARTNER WORKOUT
50 Burpees
100 Merkins
150 Squats
150 LBCs
100 Mnt. Climbers
50 Burpees
TIMER: 300 YARD RUN WHILE PARTNER WORK THROUGH THE WORKOUT LIST.
SESSION 2
50 Merkins
10 Burpees
20 Gas Pumpers
20 Jump Squats
Run Lap
30 Merkins
10 Burpees
20 Gas Pumpers
15 Jump Squats
Run Lap
10 Merkins
10 Burpees
20 Gas Pumpers
10 Jump Squats
Run Lap
MARY: NO TIME
ANNOUNCEMENTS: NEWSLETTER
COT: CLOSED IN PRAYER
WARMUP:
-windmill
-ssh
-imperial walkers
-hillbilly walkers
-yoga flow: fwd fold – down dog- plank-6” – updog
Mosey around back
Wall sit and take turns running stairs
Lunge walk across bridge to flagpoles
THE THANG:
Lamp pole ladder – stop at every pole out and back
1st light- 3 burpee
2nd light – 5 merkins
3rd light – 10 squat
4th light – 20 mountain climbers
5th light – 20 side straddle hop
Last round: mosey all the way to end of road and back (no stops)
Lunge walk 2nd half of bridge on way back to Mary
MARY:
– Lbc
– Box cutter
ANNOUNCEMENTS: golf tournament, F3 Chester launch this sat
COT: prayers for healing: Dr appts for Bonsai’s daughter, Cherry Pie’s son, DD’s wife starting treatment, Nick Zervos’ recovery (USC student from FtMill shot over weekend breaking up a fight)
2997 lives lost
343 Firefighters
60 Police officers
The workout will be built around these symbolic numbers
9,11,110, and 343 to remind us that with every rep and every step we take , that freedom isn’t free!
WARMUP:
SSH
Imperial Walker
Wind Mills
Hill Billy Walkers
Cherry Pickers
All x10
THE THANG:
The rep and distance honors the 9/11 attacks, 343 firefighters lost, 110 floors of the twin towers
Part 1 The climb 110 Floors
110 Step ups= 11 step ups & 25 ruck thrusters
Part 2. 343 Tribute
40 parking spaces
34 merkins (ruck)
3 rounds
Part 3
9 ruck burpees
11 Ruck swings
Half a lap
3 rounds
Tinsel
MARY: Broga missed
ANNOUNCEMENTS: Many
COT: Always in our hearts
WARMUP:
THE THANG: we walked with weight
MARY:
ANNOUNCEMENTS: read newsletter it all in there
COT:
WARMUP: None
THE THANG:
1 Mile Loop Around Kingsley, Each pax had a partner and rucked or shuffled in the opposite directions, meeting around the halfway point where they did 5 merkins, and they continued on to walk or shuffle and meet again around the starting point and did 5 squats. Continue this sequence until the time is up. The mileage range was 3 to 4 miles.
MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: IW, HW, Merkins, MC, MNC,
THE THANG:
Thing #1
400M Run
21 Burpees
21 Heels to Heaven
21 Squats
400M Run
15 Burpees
15 Heels to Heaven
15 Squats
400M Run
9 Burpees
9 Heels to Heaven
9 Squats
Thing #2
15 Burpees
15 LBCs
15 Squats
Run 200 meters
15 Burpees
15 LBCs
15 Squats
Run 200 meters
10 Burpees
10 LBCs
10 Squats
Run 200 meters
10 Burpees
10 LBCs
10 Squats
Run 200 meters
5 Burpees
5 LBCs
5 Squats
Run 200 meters
5 Burpees
5 LBCs
5 Squats
Run 200 meters
MARY: No Time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP:
Dora on parking lot hill – Hors d’ouvres
Run up hill and back while partner does:
1. Side Straddle Hops
2. Hillbilly Walkers
3. Moroccan Night Clubs
4. Windmills
THE THANG:
Mosey to hill in far corner of park near swinging bench.
Dora on grassy hill – Soup
Walk down hill with coupon (block) and do 5 squat thrusts while partner does.
1. Merkins
2. LBCs
3. Carolina Dry Docks
4. Chop Sticks
(Each partner does all exercises.)
Continue Dora on grassy hill – Salad
Run down hill and do 5 burpees while partner does with coupon (block):
1. American Hammers
2. Curls
3. Squat thrusts
4. Tricep curls
(Each partner does all exercises.)
Mosey back to parking lot.
Dora on grassy side hill – Entree
Run up hill to sequential light posts while partner does:
1. Diamond Merkins
2. Bomb Jacks
3. Shoulder Taps
4. Lunges
5. Plank
Yoga stretch-o-rama – Dessert
1. Hip flexor stretch, both sides
2. Superman
3. Cobra
4. Cat
5. Cow
6. Child’s Pose
7. Crawl it out, roll to back
8. Arms out, right leg up, over to left
9. Same with opposite side
MARY:
throughout
ANNOUNCEMENTS:
Fort Mill Care Center – Lawn Maintenance, fundraiser golf tourney
Bethel Men’s Shelter – 1st TH each month
HIM Camp – last week on Oct
COT:
Healing for Double D’s wife and for Badlands; navigating our 2.0’s teen years. Praise for Spike’s visa renewal!
We had 10 @ the fastest AO in the East – <#C03NHG1RSS3> Some ran, some rucked, all enjoyed the perfect gloom weather and got stronger on the Holbrook route.
Thanks for the opportunity to run your great site, <@U05K5D10AG6>
Great work to these men, <@U063F72E8M9> <@U01E9QD5QQK> <@U061P7HUFRR> <@U050B5M1DGR> <@UGU3XR5RP> <@U06E4KT7NCA> <@U01BA80UZCY> <@U035XDY7ABC> <@U074CR7E49J>
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Ran some U routes with SSH as intervals. Dynamic warmup in circle at 8 minute mark.
THE THANG: 7/7 Derkins/Dip countdown on benches. A little step up Indian run on the playground curb.
3 rounds of Half loop partner catchup runs with 5/10/15 Plank Jacks and Flutters with partner pax giving 3/4/5 second head start.
Finale was a 7 station Starfish with run to station, do labeled exercises, bear crawl back to middle and 1 burpee, escalating plus 1 burpee for every station until all 7 were complete.
MARY: Some old school karate punch combos. The was an exotic dancer story of my old Dojo days.
ANNOUNCEMENTS: Every one of them. Read the newsletter.
COT: Yes. All shared something. We all need love from above.