(Pre) Adopt a Highway Beatdown

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16 PAX for The Fort and 6 PAX for Milllkshake on a lovely spring morning

Battlebot started off with disclaimer and straight into warmups in the amphitheater parking lot… first warmup exercise he called was Goofballs, and with that the milllkshake crowd had seen enough and split.

(IC) – Goofballs, Cherry Pickers, Overhead Claps, MNC,  Merkins

We then began a mosey on trail towards Harris Street Park with a pain stations along the way

Station 1: 10 reps – Monkey Humpers, Imperial Walkers, American Hammers

Station 2: 10 reps –  CDD, Peter Parkers, Lunges

 

At Harris Street Park:

use full length of basketball court – Bear crawl to one side, crab walk back

use full length of basketball court – high knees there, duck walk back

10 reps each exercise-

use benches – Bulgarian Split Squat, Incline Merkins, Step Ups, Derkins, Dips

use swingset – pullups

Burpees

Run halfway back up trail towards WEP until you get to the beer bottle, turn around and hit the full circuit again

 

BattleBot handed Q to YHC at about 0658 and we began our mosey back towards WEP – about 3/4 of the way back we stopped for 25 LBCs (IC)

Continued to WEP playground where we partnered up for a DORA – Partner 1 exercises while partner 2 runs from playground to the statue on the hill.

Exercises:

50 reverse pushups on swings (short on swings so a couple groups got to do 50 pullups)

100 hand release merkins

150 squats

 

We finished up the last 7-8 minutes with a HIIT 45Sec ON 15Sec OFF doing the following exercises:

Burpees, Freddy Mercuries, High Knee Taps,  SSH,  In&Outs, Side to Side Squats, Shoulder Taps

 

Congregated back at the parking lot with about 30 seconds to spare and Al Gored to finish at 0730.

 

Got through announcements and started Prayers/Praises before I realized I forgot Name-a-Rama.  Another reminder that I am surely not a professional.

Thanks for the opportunity Grinder

 

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Horse Collar

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There was a time when the world whispered. When quiet blanketed the meadows, and branches parted. When we hiked in wordless wonder and the birds regaled us once more with song. It was this morning at The Hive.

Warmup:

  • Side Straddle Hops
  • Windmills
  • Tappy Taps
  • Merkins
  • Perter Parkers
  • Down Dog/Honeymooner
  • Hamstring Stretch
  • LBC’s
  • Futters
  • Ran a lap

The Thang:

Partnered up because accountability matters. Cones were lined up with a plethora of KB exercises. The timer was an experiment of mine that was a cross between a human horse and buggy with battle ropes. The idea was to run across the parking lot with resistance. It was teeeeerible!! All of the pax would rotate through the cones onto the resistance run.

After a few rounds the timer switched up to bear crawls and waiter carries (aka The Tesh).

Six o’clock arrive fast. Back to COT for prayers and praises.

Prayers for mental health, cancer, and marriages.

JWOW

 

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Snake Pit – 3.23

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8 PAX split off with Bushwood. I’m 100% certain Tesh’s backblast will be more interesting to read than mine. (I’ll tag him on Twitter and Slack to confirm this fact.) That left 8 PAX with kettlebells for the Snake Pit

The Thang:

Warmup alla cart of the top of my head based on what I felt my body needed. YHC was on Q; so, YHC went with what YHC knew.
Windmill
SSH
Merkins (slow count)
Halo
Around the World (AKA: Kettlebell Sling Shot)
1 Burpee

Flow 1:
5 reps each
Swing
Goblet Squat
Halo
Side Lunge
Deck Squat (click the link…these suck)
then 4 reps
3 reps
2 reps
1 reps as a full flow

Small Lap and some yoga

Flow 2: 5 reps, then 4, 3, 2, 1
Over Head Press
Suitcase Row
Clean and Squat

Small lap and no yoga

Flow 3: 5 reps, 4, 3, 2, 1
Single Leg Deadlift
Swing
High Pull
Snatch

A little bit of yoga (Birdcage does not enjoy pigeon lunge

Workout felt deceptively challenging

Dark Helmet-esque Report:
@WagonWheel has the tough work of being @Slash’s pastor
@Slash believes Encanto is a “foreign” film
@3D_Alex Geyling thinks it’s hilarious when somebody’s “dad” is escorted out of a theater for spoiling the movie and possibly being a “hobo”
@B.O.B. Is appropriately fearful of celebratory gunfire.
This is better than: @Sugarbug and YHC. We are unnecessarily fearful of unsuspecting coming across quicksand in our daily lives. Thanks Atreyu
@birdcage_f3 believes crossbreeding with an octopus is possible
@Drop Thrill doesn’t understand They/Them, but crushed today’s workout

NMM:

I struggle with being a musician in a time of WAR (Ukraine/Russia at the moment). I was a sophomore music major during 9/11/2001 and viscerally remember feeling useless. Leonard Bernstein said: “We musicians, like everyone else, are numb with sorrow… Our music will never again be quite the same. This will be our reply to violence: to make music more intensely, more beautifully, more devotedly than ever before.” (he was speaking on JFK’s assassination.)

When I read an account from the last journalists in Mauripol, I again felt useless. My students and I spend so much practice and work exerting for something so ephemeral with no lasting product past last night’s performance. There’s a question of the validity of our efforts when so many suffer needlessly.

But this journalist’s account is a story. And many of the most lasting stories in our culture are turned to art (drama–> tv, stage, film). And much of what sticks in our minds and works in our hearts is through stories turned to lyrics and set to music. So, my individual labors may not single-handedly yield a song that awakens a generation, but my students may sing, write, teach, perform in a concert that does. Or at the very least, I’ll make d@mn sure that we work to make music more beautifully and devotedly than every before. And I’ll trust that the world will be a more beautiful place.

Men: stick with what gifts you’ve been given and the talents you worked to develop

—
Band Camp dismissed

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3/16 at ROF

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There were 8 boot campers and 2 runners at ROF on this cool morning.  Started off with a disclaimer then got in some stretching with upward & downward dog and SSH.

Went into my version of 21s with 21 merkins (single count) and 21 Big Boys.  The next round was 18 & 18 going down by 3’s until we got to 3 and 3.  Little bit of mumble chatter, but the Q kept count so no extra reps were done.

From there we moseyed over to the pull up bars and each grabbed a Cindy.  We walked those to the bottom of the hill and the PAX awaited instructions.

Here we would do 11’s with 2 exercises at the bottom and top.  At the bottom of the hill we did curls with the Cindy and squats (holding the cindy overhead), then run to the top/pull up bars and do pull ups and knees to chest.

On the last rep I instructed the PAX to grab their Cindy (most got through the full set) and we headed back to COT.  I realized we still had a little time so we got in some Mary and the runners joined us for COT.

Thanks @kaiser for the opportunity to lead!

 

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X marks the spot

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10 PAX

First round: start In the center with SLD, loaded carry to corner 1, 10ish reps of each exercise, loaded carry to center for SLD, loaded carry to corner 2, etc. we hit 6 corners before finishing with the flow at the end

Center
5 Single Leg Deadlift (SLD) each side

Corner 1
Goblet Squat
2 hand Thruster
1 hand Thruster

Corner 2
Clean
Clean and Press
Clean, Squat, and Press

Corner 3
Swing
One hand Swing
High Pull

Corner 4
Reverse Lunge
Forward Lunge
Reverse Lunge and Press

Finishing Flow
Single Leg deadlift
Single Leg Clean
Reverse Lunge and Press
Alternating Swing (3)
Snatch
Repeat on other side

NMM:

Sometimes there’s still work to be done, but you’ve got to go home. Focus on what’s important when the clock ain’t running.

Also Airborne got really animated at COT: video evidence:

Grateful for the opportunity to lead:

—
Band Camp dismissed

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Yeti: The Search is Over Til Next Year

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  • QIC: Fishstix
  • When: 03/19/2022
  • Posted In: CSAUP

We had 51 Pax participate in the seventh annual Yeti CSAUP.   Pax from The Fort, Lake Wylie, and Rock Hill joined in on the fun Saturday morning.  Various groups departed Model A visiting each of the Pain Stations listed below.

Pain Stations:

Yeti Route

The event wrapped up at Model A with the presentation of the checks to each of the charities.  It was a great event.  On Saturday, a woman asked me, “What are you guys training for?”  I explained our group and mission.  She smiled and said “That’s awesome!”  It’s amazing what we are able to accomplish with our group here in The Fort.    The best is yet to come.

 

 

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Sun’s Out Guns Out at The Armory

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Kept the guns locked away in the armory all winter? Time to bust them out with some upper body work. We are skipping leg day today and getting all the gainz upstairs. Today’s workout kicks off a Spring of Sun’s out guns out, where we will encourage Qs to focus on the upper body and do a buy in/buy out of hammer curls and tricep extensions just to drive the point home.

The Thang:

2 minutes each exercise followed by 1 minute of each exercise in round 2.

 

Biceps:

21s

Hammer Curls

 

Triceps:

Tricep extensions

scull crushers

 

lats:

Lawnmower pulls

Pullovers

 

Delts:

Overhead presses

Bat wings (with the provided light dumbbells)

 

Traps:

Shruggs

High Pulls

 

Chest:

Chest press (with the optional 60lb monster KB)

Derkins

 

Everyone got stronger today. Band Camp got the most out of his lower jaw exercising. Can you really own anything? Yes: you can own your GAINZ

 

Thanks to Shatner for handing off the shovel flag

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St. Patrick’s Day WOD

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Today is St. Patty’s Day…so I came up with a Irish, St. Patty’s themed WOD. We had 3 for the workout ,3 runners and 1 dog walker.

Our warmup consisted of windmills, Morrocan nightclubs, Imperial walkers and Hillbilly walkers. We ran down the hill and began our workout

We did each exercise 17 and after every three exercises we ran up and down the stairs.

LEPRACHAUN LUNGES

LORD OF THE DANCE SSH

GREEN MOUNTAIN CLIMBERS

DROPKICK MURPHYS SHOULDER TAPS

IRISH TWISTS

POT O’ GOLD SQUATS

PATTY O’ PUSHUPS W/PLANKJACKS

KISS ME I’M IRISH SITUPS

DARBY O’GILL CALF RAISES

WE DID FOUR ROUNDS OF EACH

We jogged back up the hill to COT where Reverend Ruby Slippers took us out

Thanks Small World for the opportunity to lead

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Everything’s Gonna Be Alright

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Happy St. Patrick’s Day..We had four lucky Pax at Laces In this morning.  After the disclaimer, we moseyed to the band practice lot for warm-ups (SSHs, Imperial Walkers, Windmills, and plank stretches).

The question of the day..What are you worried about?  We each discussed the thing that worries them the most (War, Family, Work, More Family).  More on the topic later.  Next, we moseyed to the car drop off lane.  All Gore for further discussion.  Are the things you are worried about in or out of your control?  How does that change the perspective?  We discussed a bit further before we moved to the pull-up bars.

Pull up exercises:

  1. Hang as long as you can
  2. Standard Pull-up
  3. Reverse Grip Pull-up
  4. Hang, Knees to Chest
  5. Hang, Leg Raise
  6. Wide Grip Pull-up

Each round, perform as may reps as possible.  We ran a lap to shake out our arms for the next round.  Next, we ran to the back of the school.  Two rounds of toe taps and dips on the curb.  Headed back to COT for some Ab exercises (Flutters, LBCs,  Freddies, Superman).

We spend alot of time worried about things that are out of our control.  This stress leads to other bad habits.  Sometimes it helps to step back. breath, and put the worry in perspective.  One of my favorite songs to listen to when I am stressing is Bob Marley’s “Everything is Going to be Alright”.

Don’t worry about a thing,
‘Cause every little thing gonna be all right.
Singin’: “Don’t worry about a thing,
‘Cause every little thing gonna be all right!”

 

Great job Everyone!

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Mental Battle

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Four men showed up at The Ballroom this morning.  Bitcoin rolled up at 0515, just got finish with early morning duty with newest 2.0. After the disclaimer, we circled up for warm-up exercises (SSH, Imperial Walkers, Windmills, and Plank Stretches).

Next, we moseyed to the front of the school.  Drop Thrill published a Pre-Blast to raise awareness of Mental Illness  /  “The Mental Battle”.  Included in the Pre-Blast was a three round DORA workout.  Each round started with a review of stats along with three exercises.  Each Pax took turns performing the exercise while the other Pax ran around the parking lot.

Round 1

  • 50,000,000 adult Americans experienced mental illness in 2019.
  • 56% of employees spend time looking for another job.
  • 27,000,000 Americans with mental illness are unable to receive treatment.

100 Lunges
112 Merkins
54 Squats

Round 2

  • 60% of employees do not feel their management helps them to deal with stress.
  • 33% of employees can’t afford their healthcare costs.
  • 80% of employees reported feeling emotionally drained by their work.

120 Calf Raises
66 Lunges
160 Moroccan Night Clubs

Round 3

  • 65% of employees find it hard to concentrate at work due the environment at work.
  • Over 60% of youth with mental illness do not receive treatment.
  • Over 60% of employees feel they don’t get paid enough to save for an emergency fund.

130 LBCs
120 Box Cutters
120 Flutters

Great job by all.  Thanks to Drop Thrill for putting together the Pre-Blast.  If you have not already listened to Roundtable Episode #288, please make the time to hear about this important subject.  Link Roundtable Episode #288

Thanks for the opportunity.

 

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