Original NASCAR loop was Omaha’ed due to construction :construction: . When in doubt just run to Kingsley. Miles were had, smiles were enforced.
JWow
There is no one to blame but myself for the pain inflicted on eight at the American Jackal. Here’s what we did.
Warmup
– 15 SSHs (IC)
– 15 Mountain Climbers (IC)
– 10 Windmills (IC)
The Thang
– Hill repeats with Squats (10 at the bottom, 9 at the top, 8 at the bottom…all the way down to 1) – 55 Total
Mosey to the Track
– 1 lap followed by 25 Merkins, 25 Flutters, 25 Wide Arm Merkins (repeat 4 times) – 100 Merkins, 100 Flutters, 100 Werkins, and 1 mile
Mosey back to COT
– 10 Bombjacks at each light pole -70 total
Bench Work
– 10 Irkins (IC)
– 20 Dips (IC)
– 20 Step-ups
– 10 Derkins (IC)
Back to COT – 2.3 miles total
NMM
The quickest way to lose credibility as a leader is to pass the blame to someone else. We are better than that. Great leaders pass the praise and take the blame. It builds trust, earns respect, and shows true character. Ego divides. Ownership unites.
Aye!
IJ
WARMUP: SSH, Windmill, IW, stretches
THE THANG:
Corner 1 – 25 Merkins
Corner 2 – 25 Squats
Corner 3 – 25 LBC’s
Corner 4 – 25 Monkey Humpers
MARY: Yes, each called out
ANNOUNCEMENTS: RYN
COT: Always
With no announcement as to the Q for the day as of the afternoon of the night before, which is unusual for <@U02679GQ1AT>, but becoming very usual for The Fort overall, I mentioned casually that I would just take it. So, Barkley dared me to. No, I don’t know exactly why, but here we are. It made me think of this as a Reverse Flick. In what may be the most famous scene from the movie A Christmas Story, Schwartz dares Flick to stick his tongue to the frozen flagpole on the playground. He throws all convention out the door and skips the Triple Dare and does right for the Triple Dog Dare. Which, as we all know, must be completed for fear of ever tarnishing a man’s reputation. In the case of the Colosseum, well, the roles were reversed and the metaphorical Flick (Barkley) dared Schwartz. Look, no one reads these except <@UGU3XR5RP> anyway, and it’s a weird place up in my head… so I’m just documenting all this for evidence when my wife finally has me committed. She’ll need a preponderance of evidence that I am, in fact, not quite right. This will help.
I decided to “play all the hits” of the Colosseum for our workout, explained in slightly more detail below. But again, as we all know that these are written primarily for the stats, I won’t bother with large amounts of detail.
WARMUP:
I’m sure I did some really slow windmills and stuff
THE THANG:
– Light poles to the end (before the right turn to go up the hill)
– Stop at each pole for 5 merkins
– Head up the hill
– Stop at intersections for 15 (double count) flutters
– Down hill
– Stop at intersections again for 15 LBCs
– Run to back to the wall
– Far side of lot – bear crawl to the wall, over the wall 5 burpees, over the wall, crawl bear back
– Bottom of the hill, grab a rock
– Overhead presses and curls
– Up the hill
– Stopping at light posts for 10 jump squats
– Down hill
– Stopping at light posts for 5 lunges each leg
– Grab a rock
– Chest presses, and something else I can’t remember
MARY:
No chicks.
ANNOUNCEMENTS:
Read your newsletter.
COT:
The 5th Core Principle.
Swole Chicken with a Side of Mary
WARMUP: Ruck to lot behind Starbucks
– SSH
– CASBAH #2’s
– CHERRY PICKERS
THE THANG:
– Ruck to the stairs up and down to the hotel for Irkins.
– Ruck back to the amphitheater. More Irkins.
– Ruck to the roundabout. More Irkins.
– Ruck up to “21” and about face.
– Ruck to the roundabout. More Irkins.
– Ruck back to the amphitheater. More Irkins.
– One more time up and down the stairs
– Back to COT for some Mary
MARY: Round Robin U-Call-It
– LBCs
– Flutter press
– Box cutter
– Big boys
– Dolly Partons
– Heel taps
Mary left and some called out arm work
– Curls
– OH Press
– Lat extension
– Dead lift
ANNOUNCEMENTS: Bethel Men’s Shelter tonight (5:30 Curtis St -Rock Hill), Independence Day convergence, Sweaty Barry (he got new shoes BTW)
COT: prayers for the job hunt, for school transition, court hearings, family, growth, freedom and healing.
WARMUP: None
THE THANG: Munn to Harris to Sam Smith through Sutton place to Sutton Rd. Some went back some crossed to Settler Hights to Mills to Sutton back to COT! Ruckers did something else.
MARY:
ANNOUNCEMENTS: Convergence, Sweaty Barry
COT:
Good Q 4 corners. Hot stuff. burpees were done. Stayed on cement it’s cooler. <@U012K8DDK7V> has the details.
Rucked the loop around Kingsley.
At my discretion we’d stop and do a Webb.
Jack Webb # 1
HR Merkins and OH Claps
Jack Webb #2
Knee Tar-ja’s and calf raises
Jack Webb #3
BBS and Flutters With Press.
Pretty much got it all in and just about 3 miles.
Thanks to Sofrito for the opportunity!
WARMUP: IWx15, WMx15, HW x15
THE THANG:
All number 25 unless otherwise noted
10 Burpees, Chest to Back Pullover, Back Lunge with Pass through, curl (15 each), Goblet Squat
Right handed overhead carry to next station
KB Merkin, Figure 8, 90/45, Toe Taps, 10 Manmakers
Left Handed Overhead Carry
Halo, Upright Row, Dead Lift, Hip Circles
Farmers Carry
Chest Presses (50), Skull Crushers, Upright Row
Farmers Carry other hand to wall
Squat Curl, Peoples Chair with KB pass x2, peoples Chair with arms straight out, Balls to the wall.
MARY:
Russian Twists, LBC with KB, Corkscrew Plank, Xand O
ANNOUNCEMENTS: read slack
COT: successful
WARMUP: Yea, it’s a good thing. We did that.
THE THANG: String of Pearls…classic. Mosey and stop occasionally for:
– Merkins
– Squats
– Carolina Dry Docks
– Lunges (2 is 1)
– Dips
– Monkey Humpers
– LBCs
– Mountain Climbers (2 is 1)
– Plank Jacks
– Flutters (in cadence)
Started with 1 rep or each, which Bonsai believes was barely worth coming down from the mountain for. And added a rep each time we stopped. We got to 10
MARY: Was mostly build in, but we did some hip flexibility in the last few minutes.
ANNOUNCEMENTS: 7/3 service date at https://www.signupgenius.com/go/9040A45A4A929A4F49-56341795-bethel#/ could use some signup help and some hands the day of. If you’re in town on 7/3, make an effort to help serve.
COT: What are you moderating that is helpful to you? What are you moderating that is unhelpful? What SHOULD you be moderating more?