The Fort Mixtape

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WARMUP: SSH, windmills, Imperials, ham stretches
THE THANG:
Pauly D –
Rochamburpees
Rock Paper Scissors in a forearm plank. Winner does 1 Merkin, Loser does 1 Burpee. Tie Both do 1 Burpee. 10 rounds.
Ab Webb
1 Hand Release Merkins (in a puddle)
4x4ct straight leg Freddy Mercuries
GO until time or 10-40 is reached

Wheaties – short band special
Low slow squats
Lateral walks
Renegade rows
Lateral walks
Bear donkey kicks
Lateral walks
Single arm rows
Monster walks
Forefoot marches
Monster walks

Pusher – 5 merkins, 5 burpees per WEP swing

Casey Kasem – HIIT intervals (3 minutes) – 15 merkins, 20 shoulder taps, 25 jump squats

MARY: some
ANNOUNCEMENTS: BBBB, Bethel, Reindeer Run
COT: M health prayers, family health prayers

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Carry the weight

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WARMUP: The usual suspects.
THE THANG:
Told the PAX the plan:

20×3 Overhead press
20×3 Curls
20×3 Swings
20×3 Lawnmower pulls
20×3 Hammers

Mosey down the parking lot and lunge/toy solider up between EACH set.

Total rep count: 300 (some say 500)
Weight per PAX: 35lbs
Total: 10,500lbs

MARY: She was present and each PAX said Hello.
ANNOUNCEMENTS: Bethel shelter always an opportunity, trash p/u, chatter about qsource.
COT: Prayers for loved ones and patience throughout the day.
In cadence Lord's Prayer.
Great way to start the Monday and the week.

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Army Staff Sgt Steve Butcher Jr

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WARMUP: ssh, WM, MNC
THE THANG:
AMRAP:
3 (# tours of duty) – Burpee
5 (month of death) – jump squat
23 (day of death) – big boy sit ups
27 (age) – plank jacks
97 (high school graduation yr) – yards run

Completed ~15 rounds
MARY: yep
ANNOUNCEMENTS: newsletter

COT: https://thefallen.militarytimes.com/army-staff-sgt-steve-butcher-jr/2793024

Army Staff Sgt. Steve Butcher Jr.| Military Times

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Moderate is just a word

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WARMUP: mosey the parking lot- dynamic movements- SSH, iw, hw, arm circles (F/B), Peter parkers, parker peters
THE THANG: mosey to side of school- 11s bomb jack- American hammers. brear crawl lunge walk length of front of school. wall sits with calf raises and big boy sit ups. go to track- run lap complete 15 merkins, 15 squats, 15 LBCs for the final 15 min. push yourself
MARY:
ANNOUNCEMENTS: bourbon and BBQ, trash pickup, bethel mens shelter
COT: prayers for surgeries upcoming for PAX and Ms, boogie downs brother Rick and his cancer, mental health for out loved ones.

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Funday Friday at the Forge

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WARMUP: Side straddle Hop, Imperial Walkers, Hillbilly Walkers, Cherry Pickers, Windmills, Morrocan Night Clubs
THE THANG: Mosey to Tire Shop_3 Exercises for 3 Rounds. Dips, Step Ups, Calf Raises_30 reps…Repeat above with 20 reps_3rd round 10 reps
……..
Mosey to Childcare Center_1st Round_ 25 Big Boys, Bear Crawl, Run to Fire station, 5 Burpees….2nd Round_ 15 Big Boys, 30 Split Squats, Bear Crawl, Run to Fire Station, 5 burpees….3rd Round_ 15 Big Boys, 30 split squats, 10 Mericans, Bear Crawl, Run, 5 burpees…
…..
Mosey to HT Parking lot…..big Cindy carry for 20 yards x 5….40 squats….big Cindy carry for 20 yards x 5….40 squats
…
Ab finisher with 15 reps each….Flutters. Freddy Mercury, Heels to Heaven, LBC’s
MARY:
ANNOUNCEMENTS: Pints and Padres, Bethel Men Shelter
COT:

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Shoulders Where Forged

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WARMUP: 20 SSH, 15 Hillbilly’s, 15 Potato Pickers, 10 Windmills and 15 Imperial Walkers
THE THANG: Moseyed over to the church parking lot beside an awesome pumpkin patch. Partner up and do sets of 100 reps split between each partner they where:
100 squats: partner 1 does 25 squats while partner 2 bear crawls as far as he can till partner 1 tags him. Then partner 2 does 25 squats while partner 1 bear crawls on. After each exercise complete you and partner run a loop around the parking lot together. This sequence was continued for rest of workout with different modes of transportation.
100 Hand Release Merkins/ Bear Crawl
100 Carolina Dry Docks/ Duck Walk
100 Monkey Humpers/Duck Walk
100 LBC’s/Lunge Walk
We finished with 10 Burpees each while partners did Big Boi’s.
COT for some stretching with 5 minutes left.
MARY:
ANNOUNCEMENTS: read your newsletter
COT:

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Keep Moving

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WARMUP:

  1. Moroccan Nightclub
  2. SSH
  3. Windmill
  4. Cheeri Picker
  5. Imperial Walker

THE THANG:
Station #1
Kettlebell Swings
Kettlebell Tricep curls
Kettlebell Deadlift
Kettlebell Clean and Press

Round 1 – 10 each exercise
Round 2 – 15 each exercise
Round 3 – 20 Each exercise

MOT – Mosie with Around the World

Station 2
Kettlebell Goblet Squat
Kettlebell Goblet Lunge
Kettlebell Goblet March each leg
Kettlebell Situp with Overhead Press

Round 1 – 10 each exercise
Round 2 – 15 each exercise
Round 3 – 20 Each exercise

MOT – Mosie with Tricep Curl

Station 3 (without Kettlebell)
Merkin
LBC
Shoulder Taps (one shoulder)
Side Straddle Hop

Round 1 – 10 each exercise
Round 2 – 15 each exercise
Round 3 – 20 Each exercise

MOT – Mosie with overhead carry

MARY:
ANNOUNCEMENTS:
COT:

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Forgot to add

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WARMUP:
THE THANG:
Station 1

  • 20 big boy sit-ups
  • 20 heels to heaven
  • 20 LBC
  • 20 American Hammers
  • 20 Mountain Climbers
  • 20 Jump Squats
  • 20 Butt kickers

Station 2

  • 20 Merkins
  • 20 Wide Arm Merkins
  • 20 Carolina Dry Docks
  • 20 Mike Tysons
  • 20 Shoulder Taps
  • 20 Dips
  • 30 Mirkins

MARY:
ANNOUNCEMENTS:
COT:

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Running Season is Here

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WARMUP: Mosey down hill behind school with various movements until reached the road loop at the bottom
THE THANG: Running and exercises until finish

First "mile" = Burpees followed by a lap, 4 total starting with 20, then 15, then 10, then 5

Second mile = Shoulder taps in cadence followed by a lap with similar pace partner(s), 4 total with same rep #s as before

Third mile = Sumo squats with slowest group starting first then middle group, then speedsters, only time for one lap so group 20 or 30 or 40 reps together depending on when they started the lap

Run home

MARY: 2 mins

ANNOUNCEMENTS: Beers for Beetus on 10/24 at Print Shop

COT: prayers for aging parents/inlaws, college age 2.0s, family and friends battling cancer and their caregivers

Strong effort today by all pax with terrific temps around 50 at launch. Everyone took advantage and pushed hard.

Simple weinke with spotlight on importance of looping in a partner (or more than one) when life gets tough and when adversity extends for a long stretch. Don't do life OYO!

Thanks for the hard work by all and the invite from brother Pauly!

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