Change Order filled in for the schedule d Q. Initially, he said he would take the warm-up, but kept on going. We hit the pull up bars and went up and down the hills several times. Finished off with some boulder exercises. No bees present.
WARMUP: Mosey to Pitcairn Park boat ramp
SSH, IW, MNC, LSS, Merkins, Shoulder Taps, Mtn Climbers,
THE THANG: 11s Burppies at the bottom, LBC at the top then some dips and step ups, followed by Derkins Irkins and calf raises. Head back to Alcatraz, and the bottom of “the hill” for a Sisyphus run 10sec, 20sec, 30sec. Slow mosey back to COT
MARY: No Mary, but a @airborne Hip routine. Closed with Body Destroyer
ANNOUNCEMENTS: July 4th convergence, read your newsletter
COT: Prayers for Uber and his family as they head out on a 3 week road trip in his new camper van!
NASA and Ruby Slippers tag-team Q. It was a wonderful dewy muggy morning! PERFECT for what was planned…..
WARMUP: Ruby led the warmup. First a run around the entrance road loop out front, approx half mile or so, then circle up in the parking lot for the following:
* 1 burpee OYO
* 7 windmills IC
* 2 burpees OYO
* 7 cherry pickers IC
* 3 burpees OYO
* 7 Moroccan night clubs IC
* 4 burpees OYO
* 25 (4ct) SSH IC
* 5 burpees OYO
Quite a nice warmup! Then on to….
THE THANG: PAINBALL
Divide the pax into 2 teams. Team NASA, and team Ruby. One team is on “Offense”, the other on “Defense”. The offense does their workout, tries to circle the bases, and cross home plate as much as possible until the defense finishes their workout. When the defense finishes their workout it ends the respective half of the inning. Teams then swap from offense to defense and vice versus. Continue/repeat until time to go to COT.
OFFENSE – BASE WORK:
Cones set up at all 4 bases on the baseball infield – home plate, 1st base, 2nd base, 3rd base. Each cone has a set of exercises and a type of movement to the next base. Only one person is allowed on a basepath at any given time – you can have a runner going to each successive base but not going to the same base, just like baseball. No more than 2 runners on a base at any given time (tough to have only one – things clog up). Do SSHs while waiting to exercise or move. When a runner does all the bases and crosses home plate, that is a run for that team. Exercises and movements:
* Home – 1 burpee, 10 merkins, then long jump to first base
* 1st base – 1 burpee, 10 merkins, 20 CDDs, then Lt Dan to 2nd
* 2nd base – 1 burpee, 10 merkins, 20 CDDs, 30 BBSU or LBC, then crab walk to 3rd
* 3rd base – 1 burpee, 10 merkins, 20 CDDs. 30 BBSU/LBC, 40 flutters, then bear crawl to home
* Rinse and repeat until defense is done. A run does not count if the runner has not crossed home plate. No halfway there scores. All or nothing.
>> A suggestion was made for next time to have offense start the runners off where they left off at the previous inning.
DEFENSE – DORA
Two cones about 30yds apart is the run portion. One person does and exercise, while the other runs. Swap when runner returns, continuing the exercise count where the other left off. In the case of multiple people on defense – split the group and take the highest count of one person. Exercises:
* 50 burpees
* 100 sumo squats
* 200 flutters (2 ct)
Defense records the last out when the last flutter is done AND the runners are back in.
Pretty much nonstop movement for one hour! No breaks between innings. Just swap offense/defense and get after it.
We got 3 full innings in, and another 4th inning where reps were cut in half in order to complete before COT. Team NASA won by one run, but dangit if team Ruby came on strong and almost…….by a half base…….tied it in the end. Not sure what we would’ve done in a tie…….
WAGER: was going to be burpees but everyone was smoked. An IOU for that.
PAX really enjoyed this! A rematch was mentioned. This will reappear later this summer or early fall……
These guys were hammering it out, knocking out long balls, and flippin some bats all morning! AWESOME JOB FELLAS!! AND between rolling around in the dewy grass and infield sand, everyone got nice and sandy dirty – sugar cookies!!! Yes, that was intended. You are welcome!! HA HA HA!!!
Observations:
* Senator Tressel is a MACHINE! Dude just cranks it out.
* Tapout definitely benefits from his youth but put in A TON of work…..did every rep! So cool to watch him do his thing.
* Headspin can burpee with the best of them. Don’t tell Slapshot that though……
* Falcon Crest gets the work done, a silent killer, John Wick style. So great to see him back in the gloom accelerating.
* Ruby Slippers is really returning to form from his injury……watch out Fort. He’s coming for ya!!
* Uber kept the mumblechatter going and knows what levers to pull to keep guys motivated and pushing through the pain. MUCH appreciated!!
* I was just happy to be there with the fellas and complete it all without merlot. I wanted to push everyone including myself. Pain = growth.
ANNOUNCEMENTS:
* Read The Fort Newsletter and get involved
* All AOs closed next Saturday 6/10 for Poppins’ Convergence for Kenya
* Fort Mill Care Center needs volunteers to help with lawn maintenance. Jiffy has been doing alot of mowing on his own. We can do better Fort!! Let’s help……see signup in the Newsletter
COT / P&P:
* Senator Tressel’s mom
* Vuvu’s son and family
* The serving at Bethel Men’s Shelter
* Marriages
* Health – including mental health
* Ruby in his mentorship of a gentleman at Bethel Men’s Shelter
* Many more……
GREAT way to start off the day, up 1-0 at sunrise!!
On behalf of Ruby Slippers, we thank you for the opportunity to lead. God bless.
– Ruby Slippers and NASA
Six pax posted at Alcatraz.
Started with a mosey run down to the circle and back.
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (10x I/C)
Moroccan Nightclubs (10x I/C)
Low slow squats (10x I/C)
Big Arm Circles (6 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)
Short mosey run
BB court relays
10 Bobby Hurleys at the baseline, run to ½ court and do 20 Bobbys, run to far court and do 30 Bobbys, run/return to baseline.
Run to pull up bars
Pax do five pull ups and five toes to bar, waiting pax plank
Run again
“Bench” work: at short retaining wall we did: step ups, Dips, Incline Merkins, butt touch squats, calf raises, and then decline merkins.
Run some more.
Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do jump squats, repeat
Bear crawl…stop and do merkins, repeat
Lunge walk…stop and do smurf jacks, repeat
Short mosey run
Back at the BB court: Prison yard burpees; from 7. Pax start in one corner and do 7 burpees, then bear crawl to next corner, do 6 burpees, bear crawl to next corner, do 5 burpees, and so on until 1.
Run. Some. More.
Wall work: Wall sits (rotate pax doing three burpees), BTW.
Back to parking lot:
Airbornes
Mary
Fini
COT
WARMUP:
Moroccan night clubs
Arm circles forward
Arm circles backwards
Mosey around baseball field
Windmills
Low slow squats
Mosey to bating cages, NUR back
More Moroccan night clubs, had to get those shoulders warmed up
THE THANG:
Move to the baseball field with 2×60# sandbags and 2×40# sandbags
Partner up and grab a sandbag, smart choices for those who picked the 40#
Bear crawl drag forward to other side of field, partner one drags, partner two bear crawls next to him, alternate after one pull
Backwards pull to starting point: squat, grab bag and pull behind you
Forward toss: squat, grab sandbag, clean to chest and toss forward, alternate after one toss with partner to other side of field and back to starting point
Facing the fence, lateral toss left to other side of field, keep facing the fence, lateral those right
Divide into two groups, one 60# and one 40# per group
Pax 1, Forward toss both bags, take turns with all pax to other side of field and back
Pax 1, bear crawl pulls both bags, take turns with all pax to other side of field, backward pulls back
200# drag: tied all bags with rope, 10 yard pull all bags to you using rope while rest of pax do LBC’s, it looked better on paper so downgraded to 140# drag, each pax was able to do this once
Click 60# back to the bunch, everyone grabs a piece of rope, drag the bunch to other side of field and back, Uber called this the reindeer run
45 minutes of hard pain…
MARY:
5 minutes of ABS lab:
20 Big boy sit ups
20 Heel taps
20 Flutters
10 Box cutters
50 LBC burn
10 minutes of broga… best way to end a hard workout
ANNOUNCEMENTS: trash pickup, cannoli run, Mike doty race
COT: prayers for all that need healing, praises to kids and teachers about to finish another school year
Tinsel, OUT
WARMUP: 54’s
THE THANG: Cindy’s
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey to Windward Dr. circle.
20 – SSH, 15 – Goofballs, 15 – Hillbilly Walkers, 15 – Windmills
THE THANG:
#1 Dora
100 – Hand Release Merkins
200 – Dips
300 – American Hammers
– partner ran around the circle
#2 – 4 corners of fun topped off with a burpees
10 rounds – each round counting down by 2 reps
Round #1 – run to center and do burpee following each exercise
20 – Flutters, 20 – Mountain Climbers, 20 – Squats, 20 – Merkins
Round #2 – run to center and do burpee following each exercise
18 – Flutters, 18 – Mountain Climbers, 18 – Squats,18 – Merkins
Round #3 – run to center and do burpee following each exercise
16 – Flutters, 16 – Mountain Climbers, 16 – Squats, 16 – Merkins
……….. continued to count down reps by 2
After all 10 rounds we ran 1/3 mile around the park
MARY: none
ANNOUNCEMENTS: read your news letter
COT:
WARMUP: Standard COP
THE THANG:
Triple Threat
Neighborhood hill
Crazy Eights – Merkins, Flutters
Adjacent hill
DORA – Burpees, Squats, Monkey Humpers
Big Hill
10 Donkey Kicks,
Bernie Sanders Halfway,
5 Bomb Jacks, Run to top,
10 Dry Docks for time
MARY: Ablab
ANNOUNCEMENTS: AMRAP for Autism, Read Newsletter
COT: Prayers for Betsy and Craig for healing, and Divac’s M for the final leg of pregnancy.
Also referenced a book about work: https://www.amazon.com/Every-Good-Endeavor-Connecting-Your/dp/1594632820
Honor to Serve
WARMUP: Easter Egg hunt of windmills, burpees and ground work
THE THANG: snatch squats, step ups, dips, pull-up bar circuit, sprints.
MARY: box cutters and only box cutters
ANNOUNCEMENTS: read your news letter.
COT:
WARMUP:
– Mosey the track loop around Runde Park
– Peter Parker x10 cadence
– Merkin x10 cadence
– Windmill x10 cadence
THE THANG:
Part 1:
– Separate into 2 groups. One group starts at YHC’s truck and the other group starts at the batting cages
– Each station will have two sets of exercises. The first exercise will be done when the count is and odd number and the second exercise will be done on the even number.
Batting cage:
– Wall paver stones native to the AO. The general consensus was that they weighed about 70lbs.
– Odd: Bent-over Rows
– Even: Squats holding the massive paver
Truck:
– “Hell Pavers” as previously labeled by Dark Helmet. Equivalent to a cinder block but more compact.
– Odd: Curls
– Even: Overhead Press
Rd 1: 15 count of the Odd exercise at the station your group started with. Then run to the other station and do a 15 count of the Odd exercise for that station.
Rd 2: 14 count of the Even exercise at the station your group started with. Then run to the other station and do a 14 count of the Even exercise for that station.
– Continue decreasing the count as you complete the exercises.
– We called it after the 7 count to be sure we had sufficient time for Part 2.
Part 2: Half-Pipe
– Ran to the bottom of the big hill. Once there we were nicely positioned at the bottom of 2 hills on either side of us….like a half-pipe.
– The moderate hill had 5 cones positioned moving up the hill. And the steep hill had spots marked with duct tape at various points up the hill with the last one at the top.
How the half-pipe works:
– Run to the first cone on the moderate hill. Complete 2 merkins. It was called out that if you were not matching Funhouse’s form, then you were doing it wrong.
– Run back to the bottom and up to the first marker on the big hill. Complete 2 burpees.
– Run back to the first cone on the moderate hill and complete 2 merkins. Continue to the second cone and complete 4 merkins. Run back to the first cone and complete 2 merkins facing the way you are running. This makes them derkins.
– Run to the first marker on the big hill and complete 2 burpees. Run to the second marker and complete 4 burpees. Run back to the first marker and complete 2 burpees facing downhill. Coming up on those while facing the downhill sucks on the legs!
– Continue the series for the 5 stations on each of the hills.
ANNOUNCEMENTS:
– Read your newsletter
– Prayers and Praises: Parenting, health, job searching