Tag: Bonsai

Spring Breaking

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WARMUP: 10 burpees, SSH, 10 burpees
THE THANG: Run some stair laps repeatedly around the building with Corkscrew, partner style with 1 partner doing exercises and the other running. Ran to bottom of road below LPL, then worked our way up the hill with bear crawls, lunges, reverse bear crawls and other fun, sprinted home. Finished off with 11s comprised of Knee-Tar-Ndyaes and Big Boys.

COT: great to have Cable Guy back out along with Pirate and the Cyclops shield lock crew enjoying extra sleep and a post during spring break.

2nd of 2 Qs on the day for YHC. Grateful to have Cyclops and Old Bay along for both!

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Fun with buckets

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Everyone loved my Q this past Friday. We had 3 buckets placed around the parking lot with various exercises to pick from each bucket. Many of you have struggled through it before. If you haven’t it truly is one of the more inventive and talked about workouts in the Fort. Just ask me about it next time. Really.

Somehow Anchorman was the hero as he managed to pick the one ticket that had only 2 burpees. Winner.

We had a great COT, with Spectre bringing his heart after the very long few weeks that he and his family have been through. If you’ve given them a thought or a prayer recently he is grateful.

Boogie Down can use some prayers dealing with some “Senioritis” (as we have been there) and props to Double D for this weekend’s wedding festivities. Sprocket’s excited about a 2.0 baptism and I’m traveling this weekend for the death of my stepfather. I’m sure there were others I’m missing. Safe travels for Peach Stand.

-30-

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Choose not to cheat 2.0

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In preparation for my Q at Ballroom, YHC reviewed a previous backblast from 2018 where the theme was choosing not to cheat based on a book by Andy Stanley. In that workout, we discussed the idea of decision making and cheating based on prioritization.

YHC still suffers from poor decision making in spite of the clear model that Concentrica offers. It’s a life long battle that I need my faith and accountability from this group to support me in making improvements.

In keeping the same theme, the Pax were challenged not to cheat on the workout today with good form and group accountability.

The Thang

Mosey to football field

COP

SSH
Windmills
IW
CDD
MMC

Mosey to 50 yard line for a burpee starfish

Burpee ladder in the middle from 2-10 with exercises in the corners including:
Merkins
Mountain climbers
Squats
Bombjacks

in cadence

Ab Suicide

Starting from the end zone running 10 yards each time doing the following

5 Big Boys
10 Flutters
15 Freddy
20 hello dolly
25 LBCs

Finish with 5 burpees for preparation for the day

Mosey back to the flag

COT

Lots of prayers and praises
Reminder to pray, to be grateful and to breathe during stress

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Lost in the Bermuda Triangle

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WARMUP:
THE THANG:
Start at Mill Crossing
Run to print shop – 20 squats
Run to top of hill by parking lot – 16 shoulder taps
Run to bottom of hill by Church- 15 dips
Run back to Mill Crossing 10 merkins, 10 big boys.

Reverse course

All pax completed 6 laps totaling over 3 miles.
MARY:
ANNOUNCEMENTS:
COT:

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8 Day’s Late

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WARMUP: Mosey to South State Bank
20 SSH, 10 Imperial Walkers
THE THANG: Run to Gold Hill Middle Parking Lot: .56 Miles
20 Squats, 20 Merkins, 20 LBC’s.
Run back to Bank: 20 Squats, 20 Merkins, 20 LBC’s.
Run back to school and reduce reps by 5.
MARY: None
ANNOUNCEMENTS: Amazing porta potty in front of the Firebirds! Saved me!!!!
COT:

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We’re Not, Not Trying to Have Fun!

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Nine for a full-body workout and epic mumblechatter at Golden Corral. Here’s what we did:

Warm-up
* 10 SSH
* 10 Imperial Walkers
* 10 Windmills
* 10 Merkins
* 10 Mountain Climbers
Lap
* Serpentine run the lot stopping at each cart corral for 10 Irkins, 10 Derkins, 10 Dips (x5)
Triangle of Pain (3 pain stations – repeat exercises at each stop)
* 10 Burpees
* 20 Shoulder Taps
* 30 Hammers
* 40 Squats
* 40 Calf Raises
* 30 LBCs
* 20 Merkins
* 10 Overhead Claps
Lunge Walk back to COT

NMM
You can design a workout but you never know what chatter will commence. From the moment I stepped out of the truck, I knew today was going to be a good one.

We took turns giving The Pirate some unsolicited fatherly advice like, “Don’t worry, kids are surprisingly resilient. They bounce!” We also learned that no matter how old you get, fart jokes are funny.

Where else can adult men tell jokes and act like kids without judgment? It just proves that though we age, we never really mature. F3 is grown man recess, and I’m in for it.

-IJ

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Dave Lyle to Gold Hill and back????

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WARMUP: None

THE THANG: 1.75 out and back for a total of 3.5 miles. Option to add on 2 loops around the very large building for another half mile.
MARY: Yes – handful of the fast runners
ANNOUNCEMENTS: CSAUP, Bethel Men’s Shelter, Litter Pick up coming soon, Canoli Run….
COT:Well done well attended and knocked out in a timely manner.

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The Waltz

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WARMUP:
Ran to field
SSH
Windmill
Merkins
Squats
Shoulder taps
Down dog
Honeymooner

THE THANG:
Run to 10, nur back to goal
10 flying squirrels
Run to 20, nur back to goal
10 merkins
….stopping at every 10 yrd line
Insert whatever exercise you want, but end with 10 more flying squirrels

Ran back out to back of gym for the following:
Rd 1 – 10 step ups each leg
Run to top of hill
Rd 2 – 10 step ups, 10 Mike Tyson’s
Run to top of hill
Rd 3 – same as rd 2 + 10 dirty Myrtles
Run to top of hill
Rd 4
10 big boys, flutters, incline merkins
Run to top of hill

Bear crawl to COT and end with Airborne special hip exercises.

MARY:
ANNOUNCEMENTS:
COT:

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Intangibles

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WARMUP: Lunged 150′ run back
bear crawled 150′ run back
partner carried 150′
THE THANG:
DORA
Get a Partner If 3 in a group
200 Step-Ups 300 Step-Ups
150 Erkins 150 Erkins
125 Squats 200 Squats
75 Derkins 75 Derkins
100 Calf Raises 150 Calf Raises

Timer: lap+wall climb

Super Sets from 10 reps down to 1 rep

SSH
Burpees
Merkins
Mountain Climbers
V-Ups

MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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