Category: Lazarus

Gratitude at Lazarus

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WARMUP: Jog to East side of the theater – you can’t have enough of the East side!
SSH’s
Moroccan night clubs
Cherry pickers
Windmills
Merkins
Downward dog stretch
D.I.D.

THE THANG: PART 1: 5-10-15-20 ladders with merkins, lunges (2 ct), big boys and 2 ct plank jacks.
Intermission: breathe
PART 2:
Completes as a team with the three dudes… dropping B.O.M.B.S.!
50- Burpees
100- SSH’s 2ct
150- Merkins
200- Big Boys
250- didn’t make it this far

Head back to COT
MARY: not present
ANNOUNCEMENTS: blood drive in Massey 5/19, Pusher didn’t show up for something or was really late or..? Read your newsletter
COT: Prayers for new life, gratitude and brothers throughout F3.

Thanks for the nod, Goose!

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Balls and Burpees

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WARMUP: SSH, Merkins, windmills

THE THANG:
Mosey behind the movie theatre
Run to each of the 8 parking spot sections and perform ascending reps (1-8) of the below exercises, then run back to beginning (~100 yards)
SSH
Merkins
Big boy sit ups
Squats

Mosey back to COT

PAX circle up, one PAX in middle. PAX in middle performs 8 sand ball over shoulder (100lb or 60lb scaled). PAX in middle calls out a burpee style for pax in circle to complete 8 reps. Options included navy seals, 180 turns, tuck jump, hand release, and more! 2nd time around 4 reps. Then 2. Then 1. 125 total burpees performed. 15 total ball tosses.
MARY: Abs
ANNOUNCEMENTS: pizza, bethel, sweaty Barry
COT: yes

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Goose got loose

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WARMUP: SSH, Cherry pickers, moroccan night clubs, low slow squat,
THE THANG:Circuit 1: Bear Crawl Burner (10 minutes)

Perform 3 rounds, or AMRAP in 10 min:
• Bear Crawl Forward 20 yards, then reverse crawl back
• 15 Merkins (modify: incline or on knees if needed)
• 20 Big Boy Sit-ups
• 10 Jump Squats (scale: regular air squats)

Recovery Option: Walk a lap or 30 sec plank hold between rounds.

⸻

? 3. Circuit 2: Step-Up Strength Set (10 minutes)

Find a sturdy surface (bench, wall ledge, curb, or low bleacher). Do 3 rounds:
• 20 Step-Ups (10 each leg)
• 15 Bulgarian Split Squats (use same surface, 8 each leg)
• 20 LBCs
• 10 Burpees (scale: 5 if needed)

Note: Step-up pace can be moderate to preserve legs for later.

⸻

? 4. Circuit 3: Full Body AMRAP (10 minutes)

As Many Rounds As Possible in 10 minutes:
• 10 HR Merkins
• 15 Air Squats
• 20 Mountain Climbers (R+L = 1)
• 15 Lunges (total)
• 30 sec plank hold

Goal: Consistent pace, emphasize form.

⸻

? 5. Cooldown Yoga Flow (7 minutes)

Guided Flow:
1. Downward Dog – 30 sec
2. Step to Forward Fold – 20 sec
3. Slow Roll Up to Mountain Pose
4. Warrior I (R) – 30 sec
5. Warrior II (R) – 30 sec
6. Flow to Plank → Cobra → Downward Dog
7. Warrior I (L) – 30 sec
8. Warrior II (L) – 30 sec
MARY:
ANNOUNCEMENTS:
COT:

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One Man in a Webb

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A light warmup was done with SSHs, arm circles, windmills and a few stretchy things. It was about 5:20 am and it’s just me, myself and I. At this point I had a decision to make; do I get back in the car, go to the comfort of my bed, and spiral into being a sad clown for the day. Nope, that is not what the Men of The Fort do. Whether it’s 1 or 100 we get after it.

I moseyed to lower lot past the theater. I guess I’ll this Bearkin Jax Taps.

Starting at one end of the lot, do 1 merkin, 1 plank jack, and 1 shoulder tap (Right + Left equal 1)
Bear crawl about 10 yards or so then do 2 merkins, 2 plank jacks, and 2 shoulder taps (Right + Left equal 1)
Repeat until 10 reps of merkins, plank jacks and shoulder taps.

Moseyed to the short hill just past Nana’s for a web hill run.

1:4 Ratio
1 Merkin at the bottom
Run up hill
4 Air Presses
Run down the hill
2 Merkins
Run up the hill
8 Air Presses
Repeat until 10 & 40 reps

Run back to COT for a CDD Webb
1:4 Ratio
1 CDD: 4 Squats
2CDD: 8 Squats
Up to 10:40

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Recycled in the rain

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WARMUP:
10 Windmills
10 Imperial Walkers
THE THANG:
Modified 4 corners with three rounds of 30, 20 and 10

Station 1
– side straddle hops
– Donkey kicks
– Penguins
– Run

Station 2
– Mountain climbers
– Squat jumps
– Shoulder taps
– Run

Station 3
– Merkins
– Plank jacks
– Shoulder taps
– Run

Station 4
– Burpees
– CDD
– Run

Rinse and repeat
MARY:
ANNOUNCEMENTS:
Bethel men’s shelter
Tortoise and hare
COT:
– PAX down rang
– Loved ones who are struggling
– Patience with kids this summer

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Bald WOD

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WARMUP:
SSH, Windmill, IW, Honeymooner, Downward Dog
THE THANG:
Round 1: 20 reps of Merkins, LBC’s, Squats – Run Lap
20 reps of Dips, BBS, Monkey Humpers – Run lap
20 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
Round 2: 30 reps of Merkins, LBC’s, Squats – Run Lap
30 reps of Dips, BBS, Monkey Humpers – Run lap
30 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
Round 3: 40 reps of Merkins, LBC’s, Squats – Run Lap
40 reps of Dips, BBS, Monkey Humpers – Run lap
40 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
MARY: No
ANNOUNCEMENTS: Yes, RYN
COT: Yes

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Beautiful morning for Burpacides and 4 Corners

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WARMUP: SSH / Windmills / Moroccan Night Clubs / Low Slow Squats / Cherry Pickers / Merkins
THE THANG: Mosey around the shops and avoid delivery trucks. Had to the lot behind the theater and start burpacides. The burpacides were ascending and descending on 8 parking lines with a burpee at each from 1 to 8 and back to 1. Then a nice long mosey about 40 yards to start 4 corners.
Corner 1: 20 V-Sits then bear crawl to
Corner 2: 20 Freddy Mercury’s on a 4 count then lunge to
Corner 3: 20 Pickle Pounders then crab walk to
Corner 4: 20 Plank Jacks then lunge back to corner 1.
Indian run back to the start.
MARY: 8 rounds of Capitan Thors 1 BBS and 4 American Hammers. PAX saved by the bell.
ANNOUNCEMENTS:
COT:

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skinny arms

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WARMUP:
– SSH / CP / IW / WM
THE THANG:
– 4-corners: 2x sandbag / 2x cindy / 2x abs / 2x kettlebell
– tire flip: 2 teams
– Jack Webb: 1:4 Merkins + OH clap
MARY:
– 6-count burpee
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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Back to School

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We warmed up with the Motivator and then did some stretchy things. We moseyed around TJ the front of the theater where we went to school.

Billy Madison inspired workout — 1 exercise 12 reps, for each grade. As we matriculated to the next grade we couldn’t forget our previous lesson so we repeated that exercise and performed the next grades exercise. As we were running out of time we accelerated our lessons by the 9th grade
– K – SSH
– 1st – Mountain Climbers
– 2nd – Merkins
– 3rd – Squats
– 4th – LBCs
– 5th – CDDs
– 6th – Flutter Kicks
– 7th – Lunges
– 8th – Diamond Merkins
– 9th – Plank Jacks
– 10th – Shoulder Taps
– 11th – American Hammers
– 12th – Burpees

Moseyed back to COT. No time for Mary. Ended with announcements and prayers and praises.

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Lazarus Preps the Murph

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WARMUP: SSH, Hillbilly Walkers, Cherry Pickers, Windmill, Merkins, Stretching
THE THANG: Run 0.375 Miles, then 25 BBS, 50 Merkins, 75 Squats, Then run 0.375, 25 BBS, 50 Merkins, 75 Squats, repeat 4x
MARY: 5 Burpees, boys called some Mary
ANNOUNCEMENTS: Bethel tonight!
COT:

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