A gear WO broke out @ The Stockade

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WARMUP: Arrived early and set-up the Harris Teeter parking lot as a battleground to deliver pain. Gave the disclaimer and we moseyed from COT to the battleground where I had 5 stations set-up. We moseyed to 4of the stations and completed SSH/IC/x20 and then made sure the PAX understood each exercise to be performed at that station. Last mosey was to the 5th station, where exercises were explained, enough talk, time to get to work!
THE THANG: Broke the PAX into 4 groups. Groups were dispersed to each of the 4 perimeter stations. At each of the 4 perimeter stations there were 4 exercises. Each PAX had to complete the reps for all 4 exercises before their group could mosey to the 5th station located somewhat in the middle of the 4 perimeter stations. The 5th station was a list of ab exercises. Here’s the flow: Group 1 performs the workout at Station #1, once completed the group goes to the middle Ab Station and completes the reps for the 1st exercise listed. Once the group finishes the ab exercise they travel to Station #2. Once the exercises are completed by all PAX at Station #2 the group travels back to the middle Ab Station and completes the reps for the 2nd exercise listed. So forth and so on, you get the idea.
All perimeter stations were set-up utilizing the grocery cart storage areas in the parking lot.

Station #1
10 – Pullups ( use grocery cart storage equipment, there is a place to modify to inverted rows as well )
20 – Overhead Presses w/ Cindy
20 – KB swings with 45lb. KB
30 – Unilateral Waves w/ Heavy Rope ( just count how many times you throw an arm up for reps )

Station #2
10 – Chin-ups
20 – 10ea arm – bent over rows with 45lb DB
20 – Lat Pulls w/Cindy
20 – Curls w/ Cindy

Station #3
10 – Switch Grip Pull-ups
10 – Overhead Sandbag Toss w/ 45lb sandbag
20 – CDDs with feet on the rail of the grocery cart storage equipment
20 – Tricep Extensions w/Cindy

Station #4
10 – Switch Grip Pull-ups
20 – Bent over rows w/Cindy
10 – Slam Ball throws w/ 30lb slam ball
10 – Man Makers w/Cindy

Station #5 ( Abs )
100 – LBCs
90 – Flutters ( single count )
80 – Freddy Mercury’s ( single count )
70 – American Hammers ( single count )
60 – Mountain Climbers ( single count )
50 – Reverse Crunches
40 – Big Boys
30 – Straight Lower Leg Lifts
20 – V-Sits
1 minute Plank
The group who tolerated my presence almost made 2 complete trips around the battleground, so it’s safe to say PAX completed 6-8 perimeter stations and made 5-7 trips to the Ab station. Great work fellas!!!

MARY: No time left for Mary
ANNOUNCEMENTS: D2DB10K, D2D, Rooster, upcoming CSAUPs, Bethel Men’s shelter
COT: Prayers were lifted up! God bless!

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It’s Still a Keeper

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WARMUP:
THE THANG:

5 Rounds. Each Round has it’s mode of transportation. There are 5 exercises that were repeated each round. Do the 1st exercise, then do the transportation, do 2nd exercise, etc. When done with all 5 exercises. Repeat with the 2nd transportation. Added some * options to modify harder if needed.

Transportation

Sprint – 2 aisles

Side shuffle – 2 aisles *add bell

Lunges – 1 aisle *pass thru with bell

Bear Crawls – 1 aisle *Crawl Bear back

NUR – 2 aisles

Exercises

Curls – 10 ea arm or 20 both

Squats – 10 *20

Overhead Press – 10 ea arm

Tricep Ext – 10 *20

Swings – 10 *20

MARY:
ANNOUNCEMENTS:
COT:

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Wait..what?!?

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WARMUP: @Double D kicked us off with a disclaimer and quick mosey around the parking lot before we circled up to do a handful of warmup-y type exercises…I would list them out, but can’t recall exactly what we did as (unbeknownst to most of the PAX) I was more concerned with concealing the speaker I was carrying for my portion of the Q.  Kudos to @Pusher for noticing. I do, however, recall the group providing the 5 core principles of F3 as we had an FNG EHd by @OldBay

THE THANG: After warmups, @Double D mentioned the theme for the day, which was Adaptability and Agility and then handed off his Q to YHC.  I proceed to expand upon Adaptability and Agility and the need as leaders to be both Adaptable and Agile as there is always something that comes at us unexpectedly.  We then proceeded to mosey to the Lowe’s parking lot where we circled up for 15 mins of EMOM (every minute on the minute) of the following exercises:
1 burpee
2 lunges each leg
3 merkins
4 low squats
5 SSH

*Music started off on AC/DC radio and switched halfway through to 90s Hip Hop to accommodate @Pusher’s musical preference.

The PAX then mosey’d to the top of the hill by the gas station for a few plank jacks before moseying back down to the lot for what started out as a quick broga session that didn’t feel right due to the 90s Hip Hop, which was adapted to a 16-PAX circle of PAX-led mary.

MARY:
ANNOUNCEMENTS: D2DB tomorrow, D2D Relay in 3 weeks, read your newsletter
COT: what’s shared in COT, stays in COT!

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Four Corners of Fun at Golden Corral

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WARMUP: 4 Plank Jacks/Merkins/Shoulder Taps/Supermans. Repeat with 8 count. Repeat with 16 count. Repeat with 32 count.
THE THANG: Four corners with four exercises (20 count each) at each corner. After exercises completed at the corner, run one full lap + 1/4 to get to the next station. Exercises grouped as “Upper”, “Lower”, “Abs”, “All”. Once completed all corners we did the warmup all over again.
MARY: Nope
ANNOUNCEMENTS: Dam to Damn Bar
COT: Grassy’s son

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Carrying Each Other’s Burdens

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Seven men shunned the fartsack to get better in all three Fs this morning at Soul to Sole. We covered 3.16 miles while alternating the 60lb sandbag amongst us.

The men were encouraged to share what’s on their minds this morning. With men’s mental health being prominent in the news, YHC felt it necessary to remind the men to lean on their brothers to carry their burdens. None of us should walk the road of life alone. Ecclesiastes 4:9-12 reminds us “Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up. Also, if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.”

So when you are down, raise your hand for help. When you are up, extend your hand to a brother that might need to be lifted up. Don’t walk alone. We’re in this together.

Aye!
Italian Job

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Accumulators

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WARMUP:
– SSH >> Butt kickers
– Windmills >> Toy soldiers
– Imperial Walkers >> High knees
– Squats >> Shuffle left/right
– Peter Parkers, Parker Peters, Mountain Climbers

THE THANG:
Accumulator:
Cones 1-7 set up in a line about 30 yards apart. Do first exercise (in list below) and the number of reps is the cone number – so, do 1 at first cone, 2 at second, and so on. After last cone, run back to first and plank until 6 gets in. Repeat for each exercise.

– Flying Squirrels
– Low Slow Squats
– Bomb Jacks
– Plank Jacks (4 count)
– Run Stance Switch

Broad jump flying squirrels – paxs line up and count their broad jumps across parking lot. All pax do flying squirrels (rep is least number of broad jumps among pax). The number was 12

Wall sits, 2 rounds
– Jack Reacher
– Step out and do 4 count plank jack

MARY:
– American Hammer
– Freddie Mercury

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4 Corners of Chatter

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It was a cold/dark morning in the gloom but there was enough fiery mumble chatter to keep everyone warm.

Quick warmup then a long mosey over to the Church of the Nazarene for a little 4 corners of pain.

4 Corners of Jack Webb Lap around the church.

4 Flutters – Added 4 each round until we hit 40
1 Merkin – Added 1 each round until we hit 10
1 Squat – Added 1 each round until we hit 10
4 Overhead Claps – Added 4 each round until we hit 40

Ran back to COT for prayers and praises.

JWow

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Coordinated Q Attack @ The Fort

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WARMUP: Grinder and I were part of a small group planning for an event on Tuesday night. When we started to map out our plan for the event day Grinder had a great idea – why not start the day off Co-Qing The Fort! How could I say no to an opportunity like that. After further conversation a coordinated attack was planned for any PAX that wanted to brave the pain at The Fort!
Grinder took the warmup with SSH/InCadence/x23 , WM/IC/x10, IW/IC/x11, CP/IC/x10 then moseyed around the amphitheater to finish the warm-up.
THE THANG: Grinder’s half of the workout continued with a modified suicide set-up in the COT parking lot. Base cone in the parking lot = starting position, then 5 other cones were placed in equal distances from one another all the way to the top of the hill. Each cone has an increasing rep count: 10/20/30/40/50. Start at the base cone and complete 5 burpees, run to the next cone and perform the called exercise, then run back to the base cone and complete 5 burpees, then run to the 2nd cone and complete 20 reps of the called exercise, then run back to the base cone and complete 5 burpees, so forth and so on. First called exercise was SSH. To break of the routine Grinder through in Airborne’s Hip Exercise routine, then we went right back to the modified suicide routine and this time the exercise called was LBCs and the base cone burpee count was 3. Finished right on time to hand it over to Ruby Slippers.
Since Grinder had us on our feet most of his time, decided to give the PAX a break let them walk with their arms instead. Moseyed to the amphitheater where I had 2 cones 20 ft apart on the back wall. PAX formed a single file line by the 1st cone. PAX began to perform burpees while the 1st PAX in line went BallsToWall at the 1st cone and proceeded to travel in that position down to the other cone. Upon exiting the cone area at the other end PAX were encouraged to keep performing burpees until the last PAX in the line completed the trip. Before entering the cone area each PAX gave the PAX in front of them that had just entered the cone area a 3 burpee head start. Once that routine was done asked the PAX to sit down on the side of the amphitheater with your legs hanging off the edge. PAX partnered up, 1st partner performed 10 BBsitups with feet hanging off the edge while other partner performed Flutters ( encouraged PAX to let their feet/legs drop below parallel ). Partners switched back and forth for 3 rounds.
Went back to the Wall of Pain routine, everything stayed the same except for the exercise routine in between the cones. This time, asked PAX to Plank Walk x 2 and then perform FeetonWallinPlankPosition Derkins x . PAX did this routine until they made it down to the other cone. Cone distance was set at 25 feet for this routine.
PAX were then asked to join me again to sit on the side of the amphitheater for another abblast routine. Same as before with partners and routine -Partner 1 performed 10 straight lower leg lifts while Partner 2 performed LBCs. Another 3 rounds.
Time was running out and I had 1 more routine. Asked the PAX to mosey to the playground. Partner up, find a pullup bar, Partner 1 does pullups to failure and then rests while partner 2 does pullups to failure. Did this for 5 rounds. My last round I did 3 pullups – arms were smoked!
MARY: Moseyed back to the COT parking lot and had time to complete SSH/IC/x21. DONE!!!
ANNOUNCEMENTS: Read your newsletter
COT: Show to Know!

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