Category: The Forge

4 Corner EMOM avoiding the Harry Teeter dumpster juice

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WARMUP: SSH, Cherry Pickers, down dog, honey mooners, pigeon then mosey the long way to the back side of Harris Teeter.

THE THANG:

4 corners EMOM behind Harris Teeter

Four stations each with a different exercise listed on a white board. PAX made three groups and picked a starting corner. You worked for 1 min as hard as you could then when the buzzer went off you had 20 seconds to get to the next corner and get ready for the next movement. We did this until each group did each corner three times, so three laps.

Then we had a 1 min half time and I followed every white board over to reveal a new movement/exercise listed. Then proceeded to do another three laps in the same fashion.

Laps 1-3 focused on upper body
Laps 4-6 focused on lower body

Laps 1-3 exercises

Push Press with Cindy
Temp Merkins (3 count down)
Bear craws
Shoulder taps

Laps 4-6 exercises

Front Squats with Cindy
Jump Squats
Over head squats with a PVC to keep shoulders engaged
Rapid curb step ups “Butkus” according to the exicon

MARY: flutters until the clock stuck 6

ANNOUNCEMENTS: 4Bs, Bethel, read the letter of news

COT: was had and prayed for

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Getting Jacked at The Forge

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Came a little early to scout the area and select our spots for pain. Awesome weather, plan in place, time to work.

WARMUP: Stayed in COT with the usual suspects

THE THANG: Moseyed over to my vehicle to grab one of my favorite coupons, bricks. Each PAX took 2 and was asked not to let go of the bricks for the remainder of the workout.

We ran like Indians around the back of the parking lot to get the heart rate up and to become familiar with our DORA loop.
DORA: 75 BombJacks, 100 SSH ( Jumping Jacks ), 125 Seal Jacks.

After we were done DORAing, held Al Gore for a minute while we moved our arms to different positions.

Went on another Indian Run around the entire parking lot loop until we came back to COT. It was time for our Jack Webb

Jack Webb: 1:4 – 10:40, Merkins: OH Claps

After we were done with JW, held lunge position for 1min each leg while we moved our arms to different positions.

One last Indian Run around the back half of the parking lot until we landed at COT. Time to act like our favorite superhero.

SuperMans: 10 second holds for each position and held each position twice. Positions: Arms and legs straight out, Arms in field goal and legs shoulder width, Arms in airplane and legs wider than shoulder width, Arms in skydive and legs split wide.

MARY: LBCs & Flutters with bricks held up in the air

ANNOUNCEMENTS: Bethel Serve, Trash Pickup, 4Bs

COT: STK!

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Funday Friday at the Forge

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WARMUP: Side straddle Hop, Imperial Walkers, Hillbilly Walkers, Cherry Pickers, Windmills, Morrocan Night Clubs
THE THANG: Mosey to Tire Shop_3 Exercises for 3 Rounds. Dips, Step Ups, Calf Raises_30 reps…Repeat above with 20 reps_3rd round 10 reps
……..
Mosey to Childcare Center_1st Round_ 25 Big Boys, Bear Crawl, Run to Fire station, 5 Burpees….2nd Round_ 15 Big Boys, 30 Split Squats, Bear Crawl, Run to Fire Station, 5 burpees….3rd Round_ 15 Big Boys, 30 split squats, 10 Mericans, Bear Crawl, Run, 5 burpees…
…..
Mosey to HT Parking lot…..big Cindy carry for 20 yards x 5….40 squats….big Cindy carry for 20 yards x 5….40 squats
…
Ab finisher with 15 reps each….Flutters. Freddy Mercury, Heels to Heaven, LBC’s
MARY:
ANNOUNCEMENTS: Pints and Padres, Bethel Men Shelter
COT:

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Shoulders Where Forged

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WARMUP: 20 SSH, 15 Hillbilly’s, 15 Potato Pickers, 10 Windmills and 15 Imperial Walkers
THE THANG: Moseyed over to the church parking lot beside an awesome pumpkin patch. Partner up and do sets of 100 reps split between each partner they where:
100 squats: partner 1 does 25 squats while partner 2 bear crawls as far as he can till partner 1 tags him. Then partner 2 does 25 squats while partner 1 bear crawls on. After each exercise complete you and partner run a loop around the parking lot together. This sequence was continued for rest of workout with different modes of transportation.
100 Hand Release Merkins/ Bear Crawl
100 Carolina Dry Docks/ Duck Walk
100 Monkey Humpers/Duck Walk
100 LBC’s/Lunge Walk
We finished with 10 Burpees each while partners did Big Boi’s.
COT for some stretching with 5 minutes left.
MARY:
ANNOUNCEMENTS: read your newsletter
COT:

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Feig Meter säckleschmeißa

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WARMUP:

  • 15 Windmills
  • 15 Moroccan Nightclubs
  • 15 Hillbilly Walkers
  • 15 Imperial Walkers
  • 15 Cherry Pickers

THE THANG:

  • Mosey 1 lap around the HT
  • Bear crawl across the parking lot
  • Lunge walk accross the parking lot

Game:

Throwing a sack on a playfield deciding which exercise to do
After every throw run a round
If a. Field is hit twice or we miss the field 5 burpee penalty
In total
100 merkins
65 big boys
45 monkey Humper
50 rows
60 bicep curl to overhead press
MARY:
ANNOUNCEMENTS:
COT:

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Forge!

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Dojo was a no go so he handed the Q stick to me. Tired from two previous Qs this week, the plan was limited running and more strength training.
Quick warm-up then we headed to The Wall for 3 rounds Erkins, dips, and step ups. Next, we ran past the stinky dumpster to the back wall of HT. Wall sits bear crawl out merkins crawl bear back. Crab walk, LBCs, crab walk back.
Next we traveled to CVS for a four corner relay. Each member ran around the building 5, 10, 15 and 20
Merkins at each corner. Next person moved when pax ahead complete corner #1. Second round squats same count.
Back to COT.

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Consistency in the Gloom

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WARMUP: Yes, we did some warm uppy things
THE THANG: Moseyed over to the church pavillion for most of the workout

3 rounds of Step-ups — good form, 10 R/10L interspersed with varied Merkins in cadence (Irkins, Derkins, Merkins)

Partner up with partner 1 doing an exercise while partner 2 completes a loop around the circular landscape bed in front of the church using various modes of transport. We bear crawled, crawl beared, lunged, sprinted, karaoked, and more.

Mosey back to SF

Some Mary followed by 15 Burpees to recognize the kickoff of Year 15 of The Fort starting the following week.
MARY: yes
ANNOUNCEMENTS: Convergence, Bethel shelter service, La Grama
COT: Solid crew of veterans who shared some comments on why they keep posting after many many years (or months in the case of SBR).

One of my reasons for continuing to post is that I know I will start the day with a W every time I post. When so much of life is filled with uncertainty and surprises, there are few surprises when I roll out the door heading for an AO. I don't know who will post and I don't know the weinke. But I know there will be a Q who has come prepared to lead and to share his gifts with me. I know I'll be surrounded by men who share my values and who will wake me up or challenge me or inspire me or all of these and more. I know I won't regret spending 45mins + COT with my brothers. This Consistency challenges me to match it with my own Consistency. And Consistency is a mark of a leader.

Thanks for the Q invite SBR! And thanks to these pax for their Consistency and Commitment to keeping the flame of The Fort burning and their own along with it.

#KeepPosting

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Go Bills workout

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WARMUP: SSH, LSS, mosey, some Broga
THE THANG: moseyed over to side of Harris Teeter (for a little contact high 😳)
Wall sit as one Pax ran to concrete and did 3 burpees, halfway through changed to balls to the wall.

Then moseyed over to start the real thang:
Exercise 1: Merkins – MOT to Exercise 2: lunge walk
Exercise 2: Flutters – MOT to exercise 3: burpees broad jumps
Exercise 3: Squats- MOT TO exercise 4: run
Exercise 4: dips- MOT to Exercise 1: bear crawl.
Started with 5, then went up by 5 each time we got back to Exercise 1.
All got up to about 25…

ANNOUNCEMENTS: lots…read newsletter
COT: stays in COT

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Double Cindy

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WARMUP: SSH, cherry pickers, side lunge, tempo merkin into broga
THE THANG:
AMRAP – 15 min
Rev snow angels x5
Merkins x10
Squats x15

2 big laps with 2 burpees in between

DORA with Cindy
50 thrusters
100 swings
100 rows

Overhead Cindy walking lunge back to SBR’s truck.
MARY: 15 LBCs to eat up time.
ANNOUNCEMENTS: Convergence at EOM, step challenge at NaFo this week.
COT: Prayers for safe travels, dealing with illness, etc.

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Rememberence

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WARMUP: 9 exercises of 11 counts per started and ended with burpees
THE THANG: Atempt to get 10 rounds of the following 34 step ups, 28 Merkins/derkins ors irkins, 18 big boy situps, bear crawl length of building. We all worked the entire time with a little mumble chatter of where we were 25 years ago when the world felt like it stopped. We didn't finish but we didn't stop just like the brave men and women that gave their lives trying to save others. The ultimate sacrifice. Remeber and Never forget.
343 FDNY, 23 NYPD, 37 Port Autority, 2184 in the trade centers, 2735 in buildings, pentagon, flight 93. God Bless and Rest in Peace.
MARY:
ANNOUNCEMENTS:
COT: Never Forget…

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