Birthday Bash with a side of Meatloaf

WARMUP: 48 SSH and some stuff

THE THANG: Lots of 4’s, 8’s and 48’s. Got some hips in there too, they don’t lie, especially when the exercise arrives in the middle of the work out.

ANNOUNCEMENTS: Need some Star Wars nerds to help out at the Men’s Shelter next week (see Poppins). Some great stuff is happening at AO’s all around the Fort.

COT: Prayers for marriages, healing for Luka, peace and healing for Grassy’s M, health for person in Sasquatch’s life…

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Bucco Fever!!!

It’s a great Monday here in the Gloom as America’s team; the Pittsburgh Pirates are currently in first place. Much like a solar eclipse or Haley’s comet this is a rare occurrence so YHC busted out the Bucco gear for todays workout.

Warmup: None it’s STL

The Thang:

Starting at the stop sign closest to COT we did 1 burpee

Then ran to the parking lot for Southern State Bank where we did 4 HR Merkins and 4 LBC’s.

Wash, rinse repeat the route increasing the burpee count by 1 each lap and the Merkin and LBC counts by a factor of 4.

1 x 4
2 x 8
3 x 12
4 x 16
5 x 20
6 x 24
7 x 28
8 x 32
9 x 36
10 x 40

The route was roughly .4 miles total so a decent run in between the pain stations. Also featured was an “acceleration whistle” so when I would blow the whistle everyone would have to sprint for 10 seconds. Just to make sure everyone keeps pushing.

That said I’m confident that everyone got to at least round 7 which means everyone got between 3-4 miles in with well over 150 Merkins/LBC’s. (plus burpees!)

Always honored to lead thanks to Badlands for the call.

Take care everyone!

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Munitions Work

Three pax posted at the Fort.
Started with a run down the trail to Harris St park (~1/2mi).
The 6@6 ruckers came around the corner upon our arrival at the park, so we all joined up for a warmup:
SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches.
Ruckers left and we three went to the basketball court:
Thang1: Relays: 20 mountain climbers at the baseline, run to ½ court and do 30 mountain climbers, run back to baseline, run to far court and do 40 mtn climbers, tun back to baseline.
Thang 2: at benches: step ups (10 each leg), incline merkins (12 I/C), dips (12 I/C), butt touch squats (12), decline merkins (10 I/C), calf raises (15).
Next we ran down Harris St to Massey, and Massey up to Pike’s large parking lot (~0.7mi).
Thang 3: Munitions factory: pax do low plank for 1 min (this is home), then bear crawl about 100 yards (this is your commute), then do work at your factory making BOMBS (pax do 25 each of: burpees, OH claps, merkins, big boy sit ups, squats), then commute back home doing a nur, then low plank again for 1 min.
Next we ran down to White St and over to McCannon to the side parking lot at Springs.
Thang 4: fish tracks: pax do transportation movement until Q says halt and do exercise noted. We did: toy soldiers – bobby hurleys; bear crawls – merkins; lunge walks – smurf jacks (sneaky quad buster).
Then to Thang 4: wall work: Wall sits (with pax doing consecutive 10 counts; repeat), and then balls to the wall contest (go until pax drop).
Next run back to shovel flag for some mary…we did the Sally (Moby’s Flower) routine where leg raises for “bring sally up” and 6 inch leg hold on “bring sally down”.
Fini, COT.
Prayers for travel and marriages and families.

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Deck Of Life

WARMUP: SSH, Cherry Pickers, Imperial Walkers, Side shuffles, karaoke, knees to butt, knees to chest
THE THANG: Deck of Death
Hearts- Merkins, Spades-Big Boys, Diamonds-Squats, Clubs- Dry Docks, 2’s- 🏃‍♂️
MARY: Mosey round Lowe’s
Announcements: CANOLI RUN, Wed group led by Headspin, Friday men’s meeting led by Maximus and Kermit.
COT: prayers for our kids, combating the evil that attacks us,

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My Hero Jesus

WARMUP: 10 Each SSH, Cherry Pickers, Moroccan Night Clubs
THE THANG:
Then Jesus went with his disciples to a place called Gethsemane, and he said to them, “Sit here while I go over there and pray.” He took Peter and the two sons of Zebedee along with him, and he began to be sorrowful and troubled. Then he said to them, “My soul is overwhelmed with sorrow to the point of death. Stay here and keep watch with me.” Going a little farther, he fell with his face to the ground and prayed, “My Father, if it is possible, may this cup be taken from me. Yet not as I will, but as you will.”

25 HR MERKINS

Then he returned to his disciples and found them sleeping. “Couldn’t you men keep watch with me for one hour?” he asked Peter. “Watch and pray so that you will not fall into temptation. The spirit is willing, but the flesh is weak.” He went away a second time and prayed, “My Father, if it is not possible for this cup to be taken away unless I drink it, may your will be done.”

25 HR MERKINS

When he came back, he again found them sleeping, because their eyes were heavy. So he left them and went away once more and prayed the third time, saying the same thing. Then he returned to the disciples and said to them, “Are you still sleeping and resting? Look, the hour has come, and the Son of Man is delivered into the hands of sinners. Rise! Let us go! Here comes my betrayer!”

MOSEY TO FIELD

“Just as he was speaking, Judas, one of the Twelve, appeared. With him was a crowd armed with swords and clubs, sent from the chief priests, the teachers of the law, and the elders. Now the betrayer had arranged a signal with them: “The one I kiss is the man; arrest him and lead him away under guard.” Going at once to Jesus, Judas said, “Rabbi!” and kissed him. The men seized Jesus and arrested him.”
‭‭Mark‬ ‭14‬:‭43‬-‭46‬ ‭NIV‬‬

BEAR CRAWL TO THE 50

“At daybreak the council of the elders of the people, both the chief priests and the teachers of the law, met together, and Jesus was led before them. “If you are the Messiah,” they said, “tell us.” Jesus answered, “If I tell you, you will not believe me, and if I asked you, you would not answer. But from now on, the Son of Man will be seated at the right hand of the mighty God.” They all asked, “Are you then the Son of God?” He replied, “You say that I am.” Then they said, “Why do we need any more testimony? We have heard it from his own lips.””
‭‭Luke‬ ‭22‬:‭66‬-‭71‬ ‭NIV‬‬

LUNGE WALK 50 YARDS

“Very early in the morning, the chief priests, with the elders, the teachers of the law and the whole Sanhedrin, made their plans. So they bound Jesus, led him away and handed him over to Pilate. “Are you the king of the Jews?” asked Pilate. “You have said so,” Jesus replied. The chief priests accused him of many things. So again Pilate asked him, “Aren’t you going to answer? See how many things they are accusing you of.” But Jesus still made no reply, and Pilate was amazed.”
‭‭Mark‬ ‭15‬:‭1‬-‭5‬ ‭NIV‬‬

BEAR CRAWL TO THE 50

“Then Pilate took Jesus and had him flogged. The soldiers twisted together a crown of thorns and put it on his head. They clothed him in a purple robe and went up to him again and again, saying, “Hail, king of the Jews!” And they slapped him in the face.”
‭‭John‬ ‭19‬:‭1‬-‭3‬ ‭NIV‬‬

MOSEY TO THE PULL UP BARS

“As soon as the chief priests and their officials saw him, they shouted, “Crucify! Crucify!” But Pilate answered, “You take him and crucify him. As for me, I find no basis for a charge against him.” But they shouted, “Take him away! Take him away! Crucify him!” “Shall I crucify your king?” Pilate asked. “We have no king but Caesar,” the chief priests answered. Finally Pilate handed him over to them to be crucified. So the soldiers took charge of Jesus. Carrying his own cross, he went out to the place of the Skull (which in Aramaic is called Golgotha).”
‭‭John‬ ‭19‬:‭6‬, ‭15‬-‭17‬ ‭NIV‬‬

GET CINDER BLOCK

“When they came to the place called the Skull, they crucified him there, along with the criminals—one on his right, the other on his left. Jesus said, “Father, forgive them, for they do not know what they are doing.” And they divided up his clothes by casting lots.”
‭‭Luke‬ ‭23‬:‭33‬-‭34‬ ‭NIV‬‬

DORA
Partner with block
Partner 100 pull ups

“It was now about noon, and darkness came over the whole land until three in the afternoon, for the sun stopped shining. And the curtain of the temple was torn in two. Jesus called out with a loud voice, “Father, into your hands I commit my spirit.” When he had said this, he breathed his last.”
‭‭Luke‬ ‭23‬:‭44‬-‭46‬ ‭NIV‬‬

MOSEY TO COT

“On the first day of the week, very early in the morning, the women took the spices they had prepared and went to the tomb. They found the stone rolled away from the tomb, but when they entered, they did not find the body of the Lord Jesus. While they were wondering about this, suddenly two men in clothes that gleamed like lightning stood beside them. In their fright the women bowed down with their faces to the ground, but the men said to them, “Why do you look for the living among the dead? He is not here; he has risen! Remember how he told you, while he was still with you in Galilee: ‘The Son of Man must be delivered over to the hands of sinners, be crucified and on the third day be raised again.’ ””
‭‭Luke‬ ‭24‬:‭1‬-‭7‬ ‭NIV‬‬

MARY: 5 Minutes went around the circle
ANNOUNCEMENTS:
COT:

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Officer Sean Collier Hero Tribute

WARMUP: SSH, Imperial Walkers, Cherry Pickers, Calf Raises.
THE THANG:
-2 mile timed run. Rainmaker took gold. Slack feed has the time.
-DORA- in honor of Officer Collier Badge #179
179-Burpees
179-LBC
179-Merkins
179-Squats
179-Flutters

ANNOUNCEMENTS: newsletter reminders, Bethel Men’s Shelter Mentor Program
COT: Prayers for Sawdust travel and family.

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420 Prep

WARMUP: None
THE THANG:
Ran to Pike Eng. aux lot
45 sec AMRAP with 15 sec rest in between
Mnt Climbers
Bomb Jacks
S.S. Hops
Squat Thrusts
Ran to Craft Axe lot
45 sec AMRAP with 15 sec rest in between
Merkins
Squats
Lunges
Peter Parkers

Ran to Fort Mill Church of God lot
Escalator of burpees using the parking spaces 16,back to home, 15, back to home, 14 back to home…all the way to 1 rep (136 total burpees)
Ran to Veteran’s Park for stretching
Ran to WEP
Finished with the Airborne signature hip align and flexor exercise – left side 10 forward extensions, 10 reverse extensions, 10 full leg swings, 10 outward leg lifts, 10 clockwise circles, 10 counterclockwise circles, 10 bicycle pumps. Switch sides and repeat.

MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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No Rain or Lightning

WARMUP: Mosey, butt kickers, high knee, toy soldiers.
Windmills, SSH, Hillbilly Walkers
THE THANG:
Thang #1: 4 Corners around Empire Shopping Ctr. (4 rounds)
Corner 1 – 5 Merkins – 5 Bombjacks
Corner 2 – 5 Merkins – 10 Munkeyhumpers
Corner 3 – 5 Merkins – 15 Carolina Dry Docks
Corner 4 – 5 Merkins – 20 Mountain Climbers

Thang #2: DORA
100 EA – Dips
200 EA – Squats
300 EA – LBC’s
(partner runs to end of Lowe’s)
MARY: Flutters, Box Cutters, American Hammers
ANNOUNCEMENTS: Many Runs……..read the newsletter
COT: Prayers for Walker……..hoping for good results

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Masters week &. 9 holes of golf

WARMUP: Mosey to the millstone parking lot for various exercises with burpees sprinkled in
THE THANG:  9 holes of golf – counts always adding up to 18 – burpees at the tee box and squats at the green: 16-2, 14-4, etc. pax played par 5’s 4’s and 3’s – covered almost 3 miles on this alone. Afterwards, pax moseyed to veterans park for a pledge to honor all who serve our country.
MARY: no time – Stang thought it more important we stretch, so after 5 burpees upon getting back to WEP, we did.
ANNOUNCEMENTS:  took place
COT: 5th core principle

Thanks, Grinder, for the call out. Honored to lead where it all started. 👁

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Bear Crawls Anyone?

Five PAX showed up for a low miles high pain workout.

 Left Right Lunge and Squat down the Halls of The Coliseum.

Grabbed some wall for Overheard Claps, The Australian, and Shoulder Taps.

Inch Wormed over to the parking lot.

 Warmup:

Side Straddle Hops
Windmills
Cherry Pickers
Freddy Mercury’s

 The Thang:

Dora
Partner 1 – 100 Merkins, 200 V-Ups, 300 Squats

Partner 2 – Bear Crawl to the light post and lunge back

 Indian Bear Crawl back to COT for prayers and praises.

 JWOW

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