Category: Golden Corral

Autobahn Virgin Q

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WARMUP:
15 Wind mill
15 Hill Billy walkers
15 cherry pickers
20 Squats
20 Merkins
THE THANG
Mosey to the back of Harris Teeter (HT)
• “Cocaine Bear Crawl” (in groups of 3):
1 round of bear crawl per person
Meanwhile, waiting PAX perform:
• Side Straddle Hops and
• Sumo Squats
Mosey to the Spring of Arbors Apartments
• Pendulum Drill:
• Start with 7 burpees and 1 squat
• Then 6 burpees, 2 squats
• Continue until 1 burpee and 7 squats
Mosey to the church
• Partner Workout:
• Goal: 100 combined step-ups
• Partner A performs step-ups
• Partner B runs a lap
• Switch until the team completes 100 total step-ups

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Shoulders and Shuffling

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WARMUP: Disclaimer and light jog to the space between Walgreens and Jersey Mikes for COP
THE THANG:
COP (all in cadence): SSH x 25, Squat x 25, Mountain climber x 25, Freddie Merc x 20, LBC x 25, Windmill x 10, Diamond merkin x 15, back and shoulder stretch LH/RH, Jump squats x 20
Make a loose formation and mosey to the HT lot near the brick landscaping wall on the left side of the lot. The Pax stopped 4 times and did 5 burpees at each stop on the way to the wall.

At the wall, we did 11’s. Decline merkins and dips OYO (crowd pleaser).

Mosey about 20 yards from the wall and plank it up facing the wall. Hold plank/6″/elbow plank while the Pax, one by one, ran to the wall, did 3 box jumps or step-ups, and ran back.

Mosey to a section of striped lot across two rows and side shuffle along the striped rows in a zipper fashion for 6-7 rows. At the end of each row, do a burpee. Al Gore for the 6. Rinse and repeat back to the start, substituting bomb jacks.

Mosey to the small grassy area next to the landscaping wall for a traditional Jack Webb (1:4, merkins and overhead claps to 10)

Mosey to COT for Mary.

MARY: Box cutter x 20, American hammer x 20, Hello Dolly x 20, Superman hold x 2

ANNOUNCEMENTS: Murph Workout on Memorial Day after regular F3 workouts, Hog and Coyote, Tortoise and Hair CSAUP’s coming up. Read your newsletter!

COT: Prayers for ST’s friend Becky and JWOW’s neighbor with cancer. Also, Half Shell’s father-in-law (grand-father-in-law?)

Whew – summer’s coming. There’s much more sweat today than in the past few weeks. We hit the shoulders hard today with the 11’s and Jack Webb’s. I think those will be felt tonight. Great to see <@U07TVBVVC3X> today and looking forward to his V-Q next week at GC. Everyone put out a great effort today, and it’s always a pleasure to lead the Pax at <#C02PFBMMZL6> – one of my favorite AO’s of The Fort! Thanks again for the Q-spot <@U01CGBKBQ64>

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Moist Men of Mystery

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WARMUP:
– Imperial Walkers
– Pumpkin Pickers
– Moroccan night-clubs
– Merkins
– Hold position for down dog
– Honeymooners
– Right side plank
– Left side plank

THE THANG:
Indian Run around parking lot

Mosey to the wall:
– Wall plank hold for 1 min
– Wall sit – each man runs out and does 3 of their finest burpees

Mosey to road.
DORA:
– 100 Big bois
– 200 Squats
– 300 SSH
– 400 calf raises/imp walkers (single count)

Mosey back to COT:
– Each man does 10 Sandbag tosses over back while others do:
– Merkins
– Squats
– Flutters
– Burpees

ANNOUNCEMENTS: Cannoli Run
COT: Prayers for mothers and families going into summer.

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Golden Corral 042925

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After selecting Option 2 (which was the wiser choice) we set off to do the business…

WARMUP: Mosey to the roundabout by the apartments at the bottom of Grant Farm. Some windmills, some cherry pickers, SSH, and such…
THE THANG: Mosey to the top of Grant Farm to the Sonic.

AMRAP 4 corners around the apartments on Grish St
– 10 burpees
– 15 Big Boys
– 20 CDD
– 30 Flutter (2-count)

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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Grassys Durag

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WARMUP: Mosey to church and then following exercises – SSH, windmill, imperial walker, cherry pickers, hillbilly walkers, Moroccan nightclub, merkins, 6 inches, etc.
THE THANG: Start with 7’s in the church parking lot running from one end of the parking lot to the other – burpees and big boys. Mosey back to the HT parking lot and use 2 islands to do the following between the islands – high knees, kaorake 2, nur, bear crawl, lunges, toy soilders. Mosey to area with rocks in parking lot – squat thrusters – 15, 10, 10. Curls – 20, 15, 10, 10. Chest presses with flutters – 15, 10, 10… Finish with Dora in the HT parking lot – 100 squats, 150 MC (DC), 200 LBCs
MARY: No time
ANNOUNCEMENTS: Naming of FNG – stand up! Read the newsletter.
COT: Prayer requests and praises, ended with prayer.

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Fiddy Special

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WARMUP: Mosey with Toy soldiers and Karaoke. Merkins and Moroccan Night Ckubs the Tesh Way
THE THANG: mosey to grassy incline. 10 curtsy lunges at bottom of hill, walk backwards up the hill then 10 deep squats at top of hill. Rinse and repeat twice. Mosey to other side of shopping center. Do 50 of all the following exercises, but after each single set, take a lap. merkins, squats, Carolina dry docks, calf raises, curtsy lunges, LBCs and box cutters. Finish with my hip exercises.
MARY:
ANNOUNCEMENTS:
COT:

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Jack Webb Baby

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WARMUP: mosey to ace. Totally hacked up names of most of my warmups. But, cadence was solid and we did 41 SSH’s.
THE THANG: Mosey to Dunkin parking lot where some how Senator looked as graceful falling as we all looked working out (not surprised).
Jack Webb 1:4 merkin/plank jack until we hit 36 plank jacks.
Mosey to COT. Jack Webb 1:4 CDD/air press (kinda sucked especially on the knees). Mosey to church. DORA – 100-merkins 100-squats 50-Burpees. Partner loop was mode of transport. Mosey to stinky trash bin (not stinky today). Mosey to Teeter side wall for wall sits and burpees. Made it back to COT at 0600 on the dot.
MARY: what’s Mary
ANNOUNCEMENTS: LUCA
COT: what happens stays but prayers were asked and sent up

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April fools

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WARMUP: mosey.. The Windmill, Moroccan Night Club, Imperial Walker, Merkins, downward dog, the honeymooner
THE THANG: brick wall, 1×20 step ups each leg, 20 erkins, 20 dips. 5 sets of 3 x10 Merkins, LBC, box cutters run up hill 3×10 shoulder taps, American Hammers, flutters.. repeat. Brick wall 1 x 20 dips, 1 x 20 erkins. Wall seat, pax on end bear crawl. Repeat across side of Harris Tetter. Partner Dora 100 squats, 100 carolina dry docs and 100 flutters
MARY: yes
ANNOUNCEMENTS: read the news letter, fastest 5k
COT: reminder to be thankful

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Tour de odor AKA style

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WARMUP:
SSH
Windmills
Imperial walkers
Hillbilly walkers
Plank
Stretches
Merkins

THE THANG:

After warmups we moseyed to back of HT,
Performed wall sit burpee waterfall with everyone doing 1 burpee, then 2

Mosey around back towards church

Toy solders
Karaoke
NUR

In back parking lot, break up in groups of 3,- took a couple tries
Partner work – groups of 3
Partner 1
Cocaine bear Crawls to light pole and back
Partner 2 SSH
Partner 3 Mtn climbers

Mosey to church

Bench work
Webbs
Bulgarian split squats and cactus jacks

Got all the way up to 10/40

Dora
100 Derkins
Sprint
200 dips

Back towards Flag

MARY:

50 4 count flutters IC, Box cutters, dying cockroach and American hammers
ANNOUNCEMENTS: Fast 5K, Joc, Bethel
COT: make every day count and be sure the ones you love most know it!
It was an honor to serve today, Thank you men!

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Everything but the kitchen sink @ Golden Corral

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WARMUP: Circled up at COT
WMsx7inCadence, IWsx7inCadence, CPsx7inCadence, HWsx7inCadence, next moseyed to the upper parking lot by Red Bowl and ran around the lot introducing the loop the PAX would use throughout the workout, next we moseyed over to our stations where each one was explained, then we got to work.

THE THANG: Set-up 12 stations, partnered up, partner #1 runs the loop while partner #2 performs the exercise at the station until partner #1 returns, switch, upon partner #2’s return the partners move to the next station. Stations are listed below:

1. 10lb weighted ball – V-Ups
2. Heavy Rope – Rope swings in a squat position
3. 45lb Ruck – Curls
4. 30lb Slam Ball – SlamthedamBall
5. Ab Wheel – you know what to do ( I did provide a pillow for the benefit of our knees )
6. Cindy – Side Lunges
7. 60lb SandBag – Front Lift to Backwards Toss
8. 45lb Plate – Flutters w/ a press
9. 20lb weighted vest -Alt. Reverse Lunges
10. Cindy – Swings
11. 35lb Dumbbell – Squat while alt arms to pick up weight
12. 12lb Dumbbells – Bent over Tricep Extensions

MARY: No thank you

ANNOUNCEMENTS: Blood drive

COT: STK

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