Tag: SugarBug

Tax Man Cometh

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WARMUP: SHH, IW, squats, run a lap in silence to remember Liza Fletcher. Lady from Memphis that was kidnapped, assaulted, and murdered while out on her morning run. She was a friend of my sisters and this hit home for me.

THE THANG: 3 rounds max reps you vs partner. A 100 dash was the timer for each exercise for each person. Upon completion of the exercise each person shared their total rep count. The person with the fewest reps had to do Burpees. Total number of burpees was the rep count differential after each exercise.
Round 1: curls, Uhauls, swings
Round 2: hammer curls, squats, tri extensions
Round 3: merkins on the bell, deadlifts, lawnmower pulls

Bonus: Sugar bug and Slash teamed up to tie every round. As a result they received burpee penalties every round.

My merkin form was called into question by Band Camp. I think this is purely a result of his kettlebell weight being 52lbs vs my 45lb. Band Camp had burpee penalties every round 🙂
MARY:
ANNOUNCEMENTS: read your newsletter
COT:

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KB Mashup

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7 showed up this morning at the Hive to the sound of Garth Brooks. Uhaul knows how much I dislike it so he made sure it was playing loud. We debated on what music to play for a bit and settled on 90’s Alternative.
Warm-ups consisted of several dynamic arm and leg stretches along with a plank routine to stretch out the back and hips.
The Mash-Up:
Each routine consisted of three exercises in each set with the fourth combining all three exercises. Here are the five routines:
• HALO
• ROUND THE WORLD
• SMURF ROTATION
• COMBO

• RACKED SQUAT
• RACKED LUNGE
• CALF RAISE
• COMBO

• PLANK PULL THROUGH
• ROW
• CURL
• COMBO

• SWING
• WINDMILL
• SHOULDER PRESS
• COMBO

• GOBLET SQUAT
• SKULL CRUSHER
• LBC
• COMBO (Most difficult, from squat transition to ground and back up to your feet after LBC)

First round 10 reps, second round 5 reps with some running in between rounds. Lots of discussion about Ben and JLO and their movie careers.
Great job everyone!

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1997 Was Different for All of Us

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Did you know that the Hive has moved to the Laces In parking lot? I did not… until today.

COP
SSH x 20
Low Slow Squat x 10
Moroccan Night Club x 20

Disclaimer, move to start point. Playlist set to Dispatch.

WEINKE
Use parking rows as pain stations
11 Reps Each Stop

Method of Travel
Rounds 1 & 2: Lunge walk to each row
Round 3: Bear Crawl KB Drag

Stop 1
Halos
Kid Launch

Stop 2
One Legged RDL both sides

Stop 3
Tricep Extensions
Curls

Stop 4
Goblet Squats
Cossack Squats

Stop 5
KB Swings
OH Press

Stop 6
Burpee Snatch

We completed 2 and ⅔ rounds and headed back to start for some Mary

Mary
Kettlebell Core Work
American Hammers x 10
In & Outs x 10
Flutters w/press x 10
Z Press x 10
WWI Sit Ups x 10

And Airborne took us home with some hip work.

Things I learned today during the mumble chatter:
UHAUL is not much younger than Anchorman
UHAUL never smoked weed in high school
If someone calls you asking for your SSN, don’t tell them
Sugarbug’s shorts are now the F3 The Fort Murph Uniform
Bear Crawls with a KB drag are “merciful” in the words of Airborne

Announcements
The Fort 10 Year coming up
2nd F Lunch at Tega Cay Deli today

Prayers/Praises
Shower Curtain on the mend. Visit him. Text him. Call him!
My M and our family as we grow. 2.4 coming soon

Punch List out.

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Wake Up, ISI DORA!

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WARMUP:

20 SSH IC
14 LSS IC
10 Windmills IC
15 MNC IC

Farmers carry to center parking lot

THE THANG:
PAX partnered up, ideally based on ability or kettle bell weight to help promote a ISI DORA. PAX would complete exercises while the their partners performed a movement across the parking lot. After each completed the exercises, they would share their rep count and the delta would determine the number of reps the winner/loser would perform of an easier/harder exercise.

Round 1: NUR
– [ ] Goblet Squat
– [ ] Skull crusher
– [ ] Lunges
Winner – Plank
Loser – American Hammers

Round 2: Sprints
– [ ] KB Swings
– [ ] Curls
– [ ] Halos
Winner – LBCs
Loser – Flutter with press

Round 3: Bear Crawl
– [ ] Snatch
– [ ] Merkins
– [ ] Upright Row
Winner – Al Gore
Loser – Man Makers
**this round was tough**

Round 4: Power Skips
– [ ] Bent over row
– [ ] OH Press
– [ ] Tricep Extension
Winner – Hello Dolly
Loser – Hello Dolly w/ press

MARY:
10 Flutters IC
10 Windshield Wipers IC
10 American Hammers IC

ANNOUNCEMENTS:
The JOC is hosting Rock Hills version of AKA Wednesday, great way to support and get to know our regional neighbors to the south.

Convergence coming up at NaFo I n Labor Day.

COT:
As we start the week, be mindful of all we have to be thankful for. Everything else stays in COT.

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A Deep Flush

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It was a beautiful morning in The Fort for 9 HIM to get decked by the cards of pain!

Quick warmup and off to the cards. The weinke was as follows:

A = Run a lap
K = Murder Bunny with Bell
Q = Bear Crawl with Bell
J = 10 Man Makers
♦️ = Curls
❤️ = V-Ups
♠️ = Snatch
♣️ = Squats

We got through 75% of the deck, but there was 100% of pain.

– JWow

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Kind of like Currahee Tuesday, only this was on Friday and called Chupacabra…

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WARMUP: Those are for the weak

THE THANG: Just some miles, down to Tega Cay Elementary and back. Stopped in front of the school for OYO sets of 20 of Squats, Overhead Press & High Pull. Just under 2.5M.

I don’t mean to brag, but my watch read 6:00:00 when we pulled up to COT…

COT: we were present for it

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Just some miles with good discussion.

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WARMUP: Oops…

THE THANG:

Planned on a version of the Tribe 1776 WOD but once we got to walking we were having good conversations so we audibilized to just getting miles with some stops every 10 minutes or so for reps of 25 of an exercise.

We got in somewhere between 2-3 miles (my watch accidentally got stopped) and did 25 OYO of squats, high pulls, swings and curls

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