Guardrails – Building the walls together

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WARMUP:
– Plank to DD, Sunrise stretch calf’s
– 20 Side Straddle Hops

THE THANG:
– Move to Dave Gibson Blvd, Convo then shuffle/run to circle

– Build the foundation – alternating lunge lateral twist Indian run style, 6 does 7 merkins then racks sandbag and shuffles to front. Others hop-up move one slot forward and alternate lunge lateral twist. Move to lower ground end at first parking spots after turn.

– Dig out the sand – backwards over shoulder sandbag tosses alternate sides – 6 does 7 bent-over rows with sandbag. Others continue over shoulder sandbag tosses to the bottom of the hill before left turn.

– Move sandbags for transport/build – 7 squats racked – Move to top of hill with front sandbag tosses.

– At top shuffle to base camp – repeat with 21 reps of each mode of transport and 7’s for each rep by the 6.

– Move to COT

MARY: N/A
ANNOUNCEMENTS: Read your news letter
COT: It is what it is…

When looking for a sign is it possible that if it shows up in your panic and not in your peace it isn’t meant to be…

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Tabata plus Imposter Syndrome

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4 bootcampers 2 Ruckers at Coaches box.

First 30 we did a Tabata 6 rounds 4 sets each round. For “rest” between rounds we’d run up and down the hill at the entrance of the high school.

Each set was based off a base exercise… merkin squat bbs or burpee plus another exercise. You increase reps as you go through the set.

For example 1 merkin to 1 shoulder tap… then 2 merkins to 2 shoulder taps etc…

Merkins
Shoulder taps
Peter Parker’s
Plank jacks
HR merkins

Squats
R leg lunge
L leg lunge
Calf raises
Monkey humpers

BBS
Flutters
Freddie’s
Heel touches
Toe touches

Burpees
SSH
Seal Jacks
Imperial walkers
Hillbilly Walkers

—————-

Second 30 was a talk on Imposter Syndrome. Highly encourage you to research it but it’s something I feel we all encounter. Learn how to recognize in yourself and in others.

Thanks to Suplex for the opportunity!

:facepunch: :facepunch: :facepunch:

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1776 Patriot Games

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10 men attempted the 1776 Patriot Games at Alcatraz this morning. Here’s what we did.

Warm-up
– 10 Low Slow Squats (IC)
– 10 SSHs (IC)
– 10 Imperial Walkers (IC)

The Thang
– 1776 Yard Run (1.01 miles)
– 100 Merkins
– 100 LBCs
– 100 Moroccan Night Clubs
– 100 Pullups
– 100 Squats
– 100 Mountain Climbers
– 100 Lunges
– 100 Overhead Claps
– 100 Dips
– 100 Flutters
– 100 Step Ups
– 100 American Hammers
– 100 Shoulder Taps
– 100 High Knees
– 100 Side Straddle Hops
– 100 Yard Bear Crawl
– 76 Burpees

NMM
None of us made it to the Burpees, but all of us questioned why we were doing this to ourselves. The run had about 100 feet of elevation gain, which none appreciated. Nevertheless, we had good mumblechatter and welcomed our newest FNG, “Chester Drawers.” Thanks for the opportunity, Masterpiece.

Aye!
IJ

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Thrillmas In July

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Twas the day after the 4th and all through the Yard not a creature was stirring except 7 pax who wanted to work out hard.

Drop Thrill was on Q and had a devious plan. There was too much shoulder work for Ruby to stand.

On Grogu on Ruby on Float Bridge on Harry, on Dojo on Rumbling Bald things are getting quite scary!

The Pax were quite quick and just in time, finished the twelfth day and complained about burpees and boy did they whine.

Thrill being a wise old elf, finally let the pax breathe in spite of himself.

As he rode out of sight, the Pax swore they could hear him shout : Happy Thrillmas in July and to all, a good night!

1-run
2- Wide Arm Merkins
3-Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees

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Someone turned on the bacon smell

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WARMUP: Gathered at the top of the heart of Kingsley with 8 HIMs ready to start their Thursday. Started out with SSH, windmills, cherry pickers, low slow squats, merkins, down dogs and some honeymooners.
THE THANG: Instructions were 3 exercises per stop. First stop was fire pit. 20 merkins, 20 squats, 20 shoulder taps. Next stop was by the waterfall for the same count and exercises. Next stop was the round about for the same 3 exercises and counts.

Next stop was half way towards the trails for: 30 lunges, 30 hammers, 50 calf raises. To the top of the hill at the light for the same 3 exercises and counts. Back down the hill where we stopped for a min for the six, then ran to the round about.

At the round about, we did 25 CDD, 25 plank jacks, 25 seal jacks. Ran towards sunbelt rental down the road, stopped half way for the 6. Then ran all the way down to the corner for another round of the 25s. Ran half way up the hill, then ran back to pick up the 6, then did another round of 25s.

Last was 50s up the hill to COT. 50s were: 50 step count of 80-90% sprint, 50 steps at 5k’ish speed, 50 steps walking which landed us at COT.

MARY: Full round of cadence counting for each pax.
ANNOUNCEMENTS: yes
COT: Davinchi’s father in law, Wyatt and his recovery, travel for the holidays, patience for those of us with kids at home

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Off Road Racing

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Per the hype graphic/msg, felt like we needed to workout on the field instead of pavement. Was excited about the rain last night and the additional nastiness it would bring to the workout. Arrived to the site only to be disappointed as I stepped onto the field, mildly soggy, no puddles. Oh well, the 95% humidity made up for the lack of water obstacles! Mapped out a rectangle – approx. 15yards wide and 30 yards long. Strategically placed 6 pain stations along the perimeter of the rectangle. Each pain station had instructions for the exercise to be completed before traveling to the next pain station. Also gave the PAX a MOT so they knew how to proceed to the next pain station. Asked the PAX to compete with one another, race, push themselves.

WARMUP: From COT had the PAX carry the bags onto the field and to the starting point of our rectangular track. Started with SSHx20IC at station #1 and then explained the exercise and MOT. Once all PAX confirmed they understood we moseyed to the next pain station, asked the PAX to perform 5 burpees OYO and then explained the exercise and MOT. Followed this process and decreased the burpee count to 1 as we reached the final pain station. Moseyed to the starting point and ready to go.

THE THANG: Complete as many laps as possible. FishStix was king of the 40lb bag carriers and I believe either DeepDish or Maximus was king of the 60lb bag carriers.

Pain Station #1: 10 – Man Makers
MOT – Backward OH Toss

Pain Station #2: 20 – Bear Hug Squats
MOT – Bear Crawl w/ Pull Through

Pain Station #3: 15 – DeadLifttoCleantoPress
MOT – Alt Side Toss

Pain Station #4: 20 – Sand Bag Swings
MOT – Rifle Carry

Pain Station #5: 20 – Wide Sumo Squats w/ Front Lateral Raise
MOT – Front Press Toss

Pain Station #6: 20 – Derkins ( Feet on the SB )
MOT – Rack SB on shoulders and shuffle

MARY: NONE

ANNOUNCEMENTS: Bethel Men’s Shelter, 4th of July Convergence, read your newsletter

COT: STK!

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When in doubt, blame Schwartz…

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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.

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No Warmup – Just Work On The Ranch

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WARMUP: Nope
THE THANG:
Run to the close end of the loop at SMS. 25 Merkins I/C
Run to the other end of the loop, 25 Squats I/C
Run to the other end, 25 Heels to Heaven
Run to the other end, 25 Freddy Mercury’s

Line up on the wall. While all PAX hold themselves in the up position on the wall, one PAX performs 3 Mike Tysons.
Cycle through until all PAX perform 1 round.
Next cycle, 2 PAX perform 3 Mike Tysons.

Mosey to the close end of the stretch behind the school
Run to the other end, 5 Burpees
NUR back, 1 Burpee
Run back, 25 Shoulder Taps I/C

Mosey to the loop on the back of the school.
Partner 1: Run the big loop
Partner 2: Elbow Plank
Perform 2 rounds.

Run (or mosey) to the playground
Partner 1: 15 Pull-Ups
Partner 2: Mountain Climbers
Perform 2 Rounds

The rest of the Weinke shall remain unknown.

MARY: Yes
ANNOUNCEMENTS: You know what they are.
COT: Yes

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