Tag: Sofrito

Around the Lake Stroll with Pain Stations

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The Q arrived 5 minutes late and took lead.
WARMUP: laps around the lot waiting for a
THE THANG:
Mosey around the Kingsley lake with pain stations
5 Stops in all with the following exercises
Rucks used for workouts

Steps ups
Dips
Moroccan Night Clubs
Curls
Triceps
Lunges
Over head carry
CDDs
Shoulder Shrugs
Calf Raises

MARY: Never found!

ANNOUNCEMENTS: CSAUPS & Read the Newsletter

COT: We shared and leaned on each other.

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Dads & 2.0’s Cones & Dogsled Fun

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WARMUP: SSH, MNC, Windmills, LSSquats, Mosey around playground & back
THE THANG: (1) Sharks & Minnows [3 rounds]. Round 1 & 2, Dads are sharks [MOT = 1-legged or 2-legged hops]. Last minnow left picked exercise for group. Round-1 = Kraken Burpees (Dads x 10, 2.0’s x 5), Round 2 SSH ( 10/20), Round 3 Dads as Minnows
(2) Family Cone drill: Run as family to each Cone. Family does 1 Merkin & 1 Squat-Jump / member. 2nd cone x2, 3rd cone x3, last cone x4
(3) Ruck Cones: 3 Packs available (5lbs, 15 lbs, 30 lbs). Crab-Walk to Cone-1, Walking Lunges to cone-2, Bear-Crawl to Cone-3, Nur back to start
(4) Dogsled Rides: MOT for Puller varied from straight pull to Bear Crawl. 2.0’s as passengers
MARY: In lieu of Mary, we had Water Balloon fight
ANNOUNCEMENTS: Dads Camp (ThunderBird) in a few weeks.
COT: Praises for Kids answering the alarm & putting in work, Prayers for starting school year,
Ice Pops followed exit-prayer

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The Sweaty ? Prep

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Disclaimer Shared
WARMUP: None
THE THANG: Trails or Roads Route Shared
MARY: she was missed
ANNOUNCEMENTS: the sweaty Barry coming up. Read your newsletter

COT: Don’t forget about one another, always have another’s SIX! Reach out to each other and encourage and support. We all carry burdens that we don’t share. You never know when one of us needs a NOD more than you know.

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Cha-Cha Slide, 1-2-3

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WARMUP: Disclaimer Given & We Warmed Up with the Following: SSH, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs,
THE THANG:
Mosey down towards the bleachers where work was done with some juicy tunes:
Multiple Sets with Alternating Reps of 5, 10, 15, 20 Exercises:

SSH, Lunges, Slow Low Squats, LBC’s, Air Bomb Jacks, Calf, Raises, Merkins, Donkey Side Kicks, Glute Bridges, Planks, Honey Mooners, Walk the dog, Broga-ish, Moroccan NC, Dry Docks, Shoulder Taps, Flutter Kicks, All reps were done.
MARY: In alternating fashion pax called out the follow movements: Box Cutters, Hello Dolly’s, Merkins, Glute Bridges, SSH, Moroccan Night Clubs, Cherry Pickers, too many to be named
ANNOUNCEMENTS: 4th July Convergence, Sweaty Barry, Bethel Church, Summer CSAUPS
COT: Always Stays in COT

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This one goes to 11

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Did an out and back to Tega Cay Walmart. Some did trails. One rucked. Some did 11.
ANNOUNCEMENTS:
Convergence, men’s shelter and CSAUPS
COT: Health and blessings.

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Searching the Trails for T-shirts

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WARMUP: Rucks ON and HeadLamps ON

THE THANG:
Headed out towards the hospital and into the trails. Back out towards Kingsley and around back to COT.
Mid Stop Exercises were called with 10 reps each:
Cherry Pickers
Morrocan Night Clubs
Ruck Curls

MARY: None

ANNOUNCEMENTS: Slow Burn 10yr Anniversary, Acceleration Project, Bethel Church Mens Shelter, CSAUPs
COT: Stays in COT

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The Puertorican Nightmare

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WARMUP: Pre Run/Walk for some, then disclaimer given with shared route and counted 15 HIMs
THE THANG: The Route roughly +3.5 miles:
Founders to Munn Rd, Left on Munn, Left on Harris St, gingerly cross over Hwy 21, Left on Jackson, and Left on Hwy 160 towards COT. Some ran trails, some did not, some ran in pairs and some did not. All Pax accounted for at the end.
MARY: She was absent yet again!
ANNOUNCEMENTS: July 4th Convergence, July 4th Bethel Men’s Shelter (Venmo Donations please), 10th Year Anniversary at Slow Burn ( is on Q), 6/28 Acceleration Project, and Sign Up for Lawn Care duty at Fort Mill Care Center.
COT: Look after each other, we are the family we choose to be.

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3 Lessons of Marcus Aurelius

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WARMUP: off to Kimbrell’s after being disclaimed. PAX did LSS, Windmills (approved by Trucker), imperial walkers, hillbilly walkers and 50 side straddle hops – with a declining number of burpees (not approved by Trucker) in between exercises. From there – Mosey to Unity Presbyterian

THE THANG: lesson 1 – The happiness of your life correlated to the quality of your thoughts.
10 burpees followed by 7’s – Diamond merkins at the top of the driveway and squats at the bottom. Plank for the 6 or go get them.

Mosey to First Baptist for lesson 2

Lesson 2 – If you’re distressed by anything external, it is not due to the thing itself, but your estimate of it. And this you possess: the power to revoke it at any moment.

More 7’s – diamond Merkins at one end, run to the opposite end of the lot for squats and repeat until the sequence is complete.

Mosey to downtown Fort Mill on Main Street to find benches – 10 Bulgarian split squats each leg (for a notably absent Band Camp) and provide lesson 3

Lesson 3 – The best revenge is to be unlike the one who performed the injury.

Mosey to COT for a few AB exercises – but just a few – then 0600 was upon us.

MARY: See above
ANNOUNCEMENTS: Summer of CSAUPS
COT: 5th core principle

Thanks to Soup To Nuts for the call. Always grateful to post in the gloom with group of HIMs.

Honored,
Cyclops :eye:

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Choose your own fate card ruck

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THE THANG:
Rick through Kingsley

3 mile ruck with 2 pain stations
Ranger merkins
Hand release merkins
American Hammers
Plank

Ended with flutters

MARY:
Flutters

ANNOUNCEMENTS:
Happy hour at Emilio’s
7/4 Convergence

COT:
Family health fellowship

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