Tag: SouptoNuts

Chillin’ at The Fort

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Chilly morning at The Fort, five men showed up for the fun. We began with a lap around the park, stopping at each swing for some warm-up exercises.
We moseyed to the top parking lot for some dips and arm circles. Back down to the amphitheater for a Dora session – Merkins, Squats, LBCs. Next, fast lap around the park, stops at each swing, merkins, squats, and LBCs – 10 each. Added bonus, first one to arrive at swing had to do 5 burpees.
We finished up at the amphitheater with two laps around with boulder over head and sprints up the hill near the power plant.

At the end we all did a cute jump through a prop which is part of the Christmas decorations :smiling_face_with_3_hearts:

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Cold & Smokey

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WARMUP: Mosey to WEP and then proceeded to SSH, Windmill, Imperial Walkers, Moroccon NC, and Strawberry Pickers.
THE THANG:
Phase 1: 2 Rounds of Cheese Shredder
Phase 2: Round 1- At each swing, we did (10) Merkins with a Mosey between each swing; Round 2- At each swing, we did (10) Squats with a Mosey between each swing; Round 3- At each swing, we did (10) Lunges with a Mosey between each swing; Mosey back to the AO
MARY: Burpees
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Ranger Merkens

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WARMUP: YOG with stretches mainly to the groin region
THE THANG: 4 corner Loops round the parking lot with curls, squats, curls, and dead lifts.
Dora – Ranger Merkens 75, Overhead Press 75, farmer carry to other side of parking lot
MARY: no
ANNOUNCEMENTS: thanksgiving convergence and Christmas Party
COT: what happens stays

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Ladder Day

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WARMUP: mosey round parking lot. Indian run to Hampton Inn w 6 completing 1 burpee. All your regular warmup exercises.
THE THANG: ladder loops with pain stations. Merkens, Big Boys, LBCs, CDD, lunges, dips.
DORA
75 Big Boys
75 Squats
Mosey around restaurant circle
MARY: none
ANNOUNCEMENTS: Christmas Party, Thanksgivingweek convergences.
COT:

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A Great Fall Morning Run

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WARMUP: None
THE THANG: After COT, Spud, Minuteman, and Vuvuzela hit the trails. The rest of the Pax headed west on 160 for about a mile and took a left on Front Street. We took a circuitous route mostly through the Baxter neighborhood and hit good hills at Gardenia and New Gray Rock. After a quick pit stop at Starbucks, we finished with a loop around Kingsley and ended back at Panera. Approx 6 mi.
MARY: None
ANNOUNCEMENTS: Christmas Party Dec 21.
COT: Prayers for Zach and Abbie as they continue long rehab. Prayers for the group running now (safety) and for Pax running the Lake Haigler 12 hr. Prayers for the USA as we transition to a new president and for the people of Ukraine, Israel, and Palestine. The great fall weather and good fellowship today was a great way to start a Saturday morning.

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Seagrams and 7s

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F3 block party 11/18/2024

Warmup:
Windmill
Cherry picker
Imperial Walker
Hillbilly Walker

The Thang:
7s – hill on Monroe White St
Burpees
Tie touches

4s – Stairs FM Church of God
Dips
Sister Mary Catherine’s

4s – Bear Crawl – Parking lot of Church of God
Squats
Leg Lifts

Run back to COT

Mary:
Black Betty on Spotify – Plank position. Merkin every time ‘Black Betty’ is said.

Done.

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Up and Down

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WARMUP: Uber started w Yog round main rd of Tega Cay and back to parking lot for all your favorites including SSH, night club brothers, and hammy and groin stretch stuff.
THE THANG: Indian run to pull up boards 6 does 2 burpees. Round the horn pull ups. 1 PAX does pull up while others do merkens. Can’t stop till pax completes reps. Mosey to hill in back of baseball fields. Up and down more times than I can count w squat and LBC work. Soup took over. Mosey to basketball court for Dora exercises with coupons. Mosey to baseball field w coupons. Round the horn stations w coupon completing squats, flutters, merkens, hammers, curls, man makers, lunges. Mosey to hill in front of Runde for 7’s including squats and big boys b
MARY:
ANNOUNCEMENTS: newsletter
COT: what’s happens stays. Prayers and praises spoken.

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4 corners beatdown!

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WARMUP: SSH, imperial walker, super fast windmills,
THE THANG: 4 corners with over head carry in between. 60/40/20. KBS/Rows(RH)/Rows(LH), gobblet squats
MARY:
ANNOUNCEMENTS: dad2dam, Xmas party, etc
COT: prayers or praise from all

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Grout’s Ladder

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WARMUP: Mosey to WEP Ampitheater. 20 SSH, 10 Hillbilly Walkers, 10 Windmills
THE THANG:
Board of Pain:
Round 1:
5 Burpees
10 Merkins
15 CDD’s
20
25 American Hammers
30 LBC’s
35 Monkey Humpers
40 Flutters
45 Mountain Climbers
50 Squats
Run to top of hill / stop sign
Round Two:
Rinse and Repeat but drop Squats.
5:55 run back to COT
MARY: None
ANNOUNCEMENTS:
COT:

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