Category: Lazarus

Black Betty Merkin Marathon

Leave a comment

WARMUP: basically warmup with some broga
THE THANG: moseyed To a hill for 11’s, back to COT for a board of Pain. Three rounds of five exercises and 3@ Reps each
MARY: we did do push ups to every time black Betty was said in the song
ANNOUNCEMENTS: <@UJKGM3VKJ> is now the official Form Police & Back blast Police
COT:

TClap |
0

Debby downer

Leave a comment

WARMUP: since it was pouring we ran over to the movie theater to do the warmup and the thang…

Typical warmup
THE THANG:

Tabata routine…

4 rounds

Step ups r leg
Step ups l leg
Derkins
Irkins
Dips
SSH
BOMB JACKS
BURPEES

Ran lap

Sumo squats
Calf raises
Jumping lunges
Merkins
Wide arm merkins
“L” Off set merkins
“R”
forgot one

Ran lap

Flutters
LBCs
Grave diggers
Freddie mercuries
Plank jacks
Parker peters
Peter Parker’s
Mountain climbers

Ran lap

Mike Tyson’s
Diamond merkins
Toy soldiers
Big boys
American hammers
CDD
Wall sits
Monkey humpers

MARY: see above
ANNOUNCEMENTS: yep
COT: yep

TClap |
0

Debby downer

Leave a comment

WARMUP: since it was pouring we ran over to the movie theater to do the warmup and the thang…

Typical warmup
THE THANG:

Tabata routine…

4 rounds

Step ups r leg
Step ups l leg
Derkins
Irkins
Dips
SSH
BOMB JACKS
BURPEES

Ran lap

Sumo squats
Calf raises
Jumping lunges
Merkins
Wide arm merkins
“L” Off set merkins
“R”
forgot one

Ran lap

Flutters
LBCs
Grave diggers
Freddie mercuries
Plank jacks
Parker peters
Peter Parker’s
Mountain climbers

Ran lap

Mike Tyson’s
Diamond merkins
Toy soldiers
Big boys
American hammers
CDD
Wall sits
Monkey humpers

MARY: see above
ANNOUNCEMENTS: yep
COT: yep

TClap |
0

summer camp

Leave a comment

WARMUP: Mosey to theater parking lot for COP (SSH, fast LSS, reverse lunges, moroccan night clubs, mountain climbers)
THE THANG: Start with mini-4 corners with lunge walk and bear crawls in theater parking lot, mosey to road to Red Stone, mosey to first traffic circle doing 10 merkins at every 2nd street light. At circle do 3-legged starfish with 10 squats, 10 bobby hurleys, 10 dry docks, paying a toll of 1 burpee every time returning to the circle. Mosey back toward COT alternating karaokes, backwards run and run at every street light.
MARY: Circled up for peter parkers, parker peters, down dog, calf stretch, runners stretch, and of course, shavasana (or “have a nice day” as we say in Waxhaw).
Great to see the new Pax coming back. Keep it up guys. Missed you , wishing you a speedy recovery.

TClap |
0

Silver Screen Sweat-Fest

Leave a comment

WARMUP: MNC’s x 25
5 “Clam Chowders “ (10 ct/IC), Imp Walk, 4CCs, SSH, 3 CCs, ChPick, 2CCs, plank-Jack w/ Merkin (IC), 1 CC

THE THANG: 7 laps around 3 Stations, 25 reps all exercises, MOT changes each lap between stations, always slow Mosey from last to start. End each lap w/ SSH till 6
( We only had time to do 5 of 7)
set timer & Music (VanHalen)

1: Shiko, Good-AMs, AirSquats, MOT= Nur
2: Step-ups, calf-raise (toes in/out (opposite Pax natural posture), side lunges, MOT=Toy Soldier
3: CDDs, shoulder claps, Mike Tyson’s, MOT=Carioca (R/L)
4: plank (25sec), Side-Rt, Side-Lt, MOT=full Mosey
5: Alt Bulg. Split Squats, Monkey-Humpers, Alt RDLs, MOT=mosey w/ butt-kickers
6: up and out, Flutters, LBCs, MOT= bear crawl
7: Merkins, Wide , Diamond, MOT=side shuffle

MARY: Jane Fonda Pilates, 50 LBCs
ANNOUNCEMENTS: Jaegar, T & H, Blood Drive, Bethel 8/1
COT: Prayers for Connecting w/ 2.0’s, mental health, transitions back into school
FNG Naming

TClap |
0

Beautiful Morning Beatdown

Leave a comment

WARMUP:
Rolling in late, had stepped up to start the beat down while I got out of the car. I gave a quick disclaimer and continued with a warm up of IW, SSH, LSS, runner’s stretch, merkins, MC.

Mosey around the campus. Every few hundred yards, circle up to hold a plank for the 6, then five merkins. Then continue. After about 5 minutes of moseying and merkins, an unnamed PAX asked whether there was a weinke for this workout to which I ~threatened~ answered, be careful what you wish for. We moseyed some more and after the second lap, we went to the railings at the back of the theater for supine rows x15 oyo. Mosey to more railings and more supine rows for a total of three sets & mosey back to COT to unload some kettlebells from my car

THE THANG
Partner up and each pair grab one of four kettlebells: 20LBs, 25LB, 35LB, 50LBs. With partner & bell slow mosey to the ~bottom of the hill~ adjacent parking lot. The bells are arranged from lightest to heaviest. Partner one does exercise with the kettlebell and partner two runs to the opposite side of lot, does and exercise and return, and switch. After each set, all pairs rotate up to the next bell, except the PAX who were on the 50LB, they get some relief by going to the start. We did this until all PAX got in reps with all the bells before starting a new round of exercises which were:
P1: KB swings, P2: 3 burpees
P1: one arm row, P2: 3 merkins
P1: thrusters, P2: 3 lunges 2is1
P1: Romanian DL, P2: 3 flutter 2is1

Riffle carry the bells back to COT, swapping with your partner or another PAX as needed.

It’s always an honor to lead in the Fort and always fun to challenge myself as I hope I challenged the PAX. Good work to everyone and let’s hope I didn’t scare away the FNG

TClap |
0

Boot-Camp

Leave a comment

WARMUP: Merkins, Moroccan Night club, Side Straddle-Hop
THE THANG:
MARY: LBCs
ANNOUNCEMENTS: Read your news letter
COT: prayers and Praises 4 members of PAX

TClap |
0

Goose’s B-Day

Leave a comment

WARMUP: We started off with 49 SSH in honor of my birthday. We did a few more warm up exercises then got to it.

THE THANG: I decided to add 4 and 9 to give us 13 reps of each exercise. We mosed to the lower parking lot past the theater. We ran the length of the lot with 3 stops along the way to perform the following exercises then repeated it on the way back. I planned for 6 rounds but we only had time for 4.
Round 1 – Burpees
Round 2 – Low Slow Squats
Round 3 – Lunges
Round 4 – Bomb Jacks

Moseyed back to the flag.

MARY: Ring of Merkins, staying in a plank position we each took turns doing Merkins until we got to 50.

ANNOUNCEMENTS: H.I.M Camp, CSUPS, read the Newsletter.
COT: Prayers for kids, parents and teachers over the summer. @cutlet foot surgery @Tron and his son Josiah. And praises from for another year and turning 49. Thankful for F3 and the blessing it has been for me.

As always it was an honor!!!

TClap |
0

Need for speed

Leave a comment

WARMUP: the usual suspects, we added, Phelps to the usual Windmills, Pickers, low and slow squats, imperial walkers, hillbilly walkers. Plank with Peter parkers, Parker Peter’s
THE THANG: couple webs! Moseyed over to behind the theater where we did a Webb with reverse merkins with railings to support and monkey humpers on other side of lot. We did 5/10, 10/20, 15/30 and 20.

We then moseyed to back of big lot and ran suicides, all the way across in three trips,

bear crawled back to first light and then moseyed to Handels to use the chairs for a 2nd Webb, step ups and dirkins.
3/10, 6/20, 9/30, 15

We then moseyed to road heading to Red Ventures and did a light pole routine down the hill with 5 merkins at top and 5 squats working our way down at each light pole.

Moseyed back for Mary
MARY: called out a couple of newer pax to call exercises, everyone’s ready to take next step!
ANNOUNCEMENTS: newsletter
COT: kids, marriages and summer break

TClap |
0

Redstone Showdown

Leave a comment

WARMUP:
15 “latecomer” burpees
Side-straddle hops
Big arm circles
Michael Phelps
Sumo-Squats
Don Quixote
Mosey

THE THANG:
10 / 20 / 30 reps in pairs

Base 1: Merkins with fist-bump
Base 2: Bobby-Hurleys
Base 3: Big Boy sit-up fist-bump
Base 4: high-low twist pass (both sides)
In between bases: bear crawl

10 rep speed round around bases
Mosey around parking-lot back to Lazarus

MARY:
Stretching

ANNOUNCEMENTS:
Include M’s contact info on Slack profile
HIM camp on June 21

COT: COT and close out

TClap |
0