Category: The Fort

Band Tabata

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WARMUP:
Light jog
Side straddle hops
Cherry pickers
Hillbilly walkers
Groin lunges

THE THANG:
Band Tabata (20s work, 10s rest). 2 exercises per round, as many reps as possible each round. Ideally 4 rounds of each exercise.

Single long loop band required. Swing set used for anchor point of band.

PAX 1 completes 1 round of each exercise, then runs up the hill to get the next round. Remainder of PAX continue working until PAX returns with new round.

Paired exercises: (“Pole” indicates band anchored on pole, “no pole” indicates band off pole.)

R1 – Pole
Squat to Row
Tantrums

R2 – No Pole
Deadlifts
Pull aparts

R3 – Pole
Single arm Rows (R/L)

R4- No Pole
Front Squats
Bent over tow

R5 – Pole
Hip thrusts
Press to rotations

R6 – No Pole
Reverse lunges (R/L)

R7 – Pole
Core Rotations (R/L)

R8 – No Pole
Bent Over Rows
Front Squat lateral stepping

R9 – pole
Single Arm Press (R/L)

LAST EXERCISE
Partner Pallof holds

Return to parking lot: Bailout lunges

Everyone lunge walks back, one PAX can bail out group: 10 burpees earn a 30 second mosey. Cannot be passed by lungers!

Finish:
Plank / lateral plank series
Squat hold series

MARY: n/a
ANNOUNCEMENTS: n/a
COT: team work! We sometimes have to do things we don’t want to for the betterment of our community. Let’s build on it

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Tour de Fort

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Started with a mosey run from WEP to the Church on Harris street.
Thang 1: Elevens: Merkins then run up steps of church and do Bobby Hurleys at top.
Run down Harris, down Massey to Pike parking lot.
Thang 2: Bear crawl until “break” run to other side. Did squats there. Repeat.
Run up main street and right on Tom Hall St, down past the pumpkin patch to the municipal parking lot.
Thang 3: Simion says: Pax shuffle right or left and stop/so exercise when called. We did mountain climbers, smurf jacks and some others.
Run up Monroe White’s hill, did some abs here. Ran to Print Shop’s pull up bars.
Thang 4: 5 pullups, 5 knees 2 chest, 5 toes 2 bar. Repeat.
Run down to White st to the millstone. Did some step ups here.
Run along White towards WEP. Stop at small parking lot between City Hall and Ardrey st.
Thang 5: Pax plank on curb. Curb walk left, right. Stopped and did: dry docks, shoulder taps.
Run back to WEP’s parking lot. Circle up for Mary: Sally routine: leg raises.
Fini.

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The Easiest Hardest Workout

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WARMUP: windmill, SSH, Imperials, Hillbillys, Toy Soldiers, deadlift stretches
THE THANG:
Paula Abduls to playground
5 squats
3 merkins

At playground
Circle N'Diayes (16 and 20)
Inverted rows on swings

Mosey to statue hill for a bear crawl (F3 Creed in play)

Calhoun Park
Group 1 – Flying Nuns to end of lot and Nur back
Group 2- AMRAP shoulder taps/dips/curb alperts/overhead presses
Modified Group 1 with some Reverse Flying Nuns and Cocaine Bear Crawls

Mosey down the hill to parking lot for Triple Nickels
CK – burpees
Straight Up – X-Cross V-ups
Pontiac – merkins
Straight Up – Al Gore 5 counts

MARY:
Big Boys until the hour was up

ANNOUNCEMENTS: Bethel, convergence
COT: parental care, health praises

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You use your whole body so workout your whole body

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WARMUP: SSH, cherry pickers, greatest stretch ever, down dog, honey mooners, mosey to big parking lot above old Pike building

THE THANG: 4 corners each corner focused on a different muscle group and had various exercises. 25 reps each and did it for 5 laps. You would do the first set of exercises on lap 1 then move on to the second set on lap 2 etc…

Corner 1 (with Cindy or bumper plates)
Curls
Push press
Over head squats
Bent over rows
Floor bench

Corner 2
Merkins
Wide arm merkins
Diamond merkins
Carolina dry docks
Plank jacks

Corner 3
Squats
Jumps squats
Sumo squats
Calf raises on curb
Lunges

Corner 4
Big boys
LBC
Mountian climbers
Flutters
American hammers

After that we partnered up and did a bear crawl really race across the parking lot. Partner 1 started bear crawl while partner 2 ran from one end to the other. Where ever they met on the run back they switched until as a team they made it across the parking lot. All that lost had a 2 burpee punishment.

Moseyed back to WEP stage and did wall sits while raising arms and going up on toes and down. Then a balls to the wall contest. You held balls to the wall as long as you could if you dropped you did burpees until the last man dropped.

Our finisher was a set of 7. In front of the stage you did squats the climbed up wall and ran to back wall of stage for a mike Tyson.

After that we moseyed to flag for core work (arts and crafts for 15min) until 7:30.

MARY: Was glorious

ANNOUNCEMENTS: Convergence 29th at WEP for The Fort’s birthday party (gifts not required) , read the letter of News every Sunday.

COT: prayer for BRR teams, PAX with injuries, and any PAX going through life hardships quietly

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Saturday Fish Special

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Warm-up, lap around the park.
Five cones and cinder blocks were set up in the middle of the field. We began with a Dora style workout. Partner 1 – ran cupcakes between the cones while partner 2 began the cindy reps
100 – curls
200 – bent over rows
300 – upright presses

Next, murder bunnies to each cone, carry overhead back to the start and switch with partner. Partner 2 performed squats and ab exercises while waiting.

Last set, no partners everyone completes – bear crawl to first cone, 3 burpees , crawl bear back. bear crawl to next cone 6 burpees, crawl bear back…so on and so on until the last cone 15 burpees.

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Bands and Birthdays

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WARMUP: SSH, Windmills, Willie Mays Hays, Cherry Pickers, Imperial Walkers
THE THANG: Each PAX was given 2 resistance bands. We then made our way around the AO stopping 8 times to do 5 band exercises in reps of 13 – overhead press, curls, upright rows, bent over rows, squats. We then stopped at the playground and did partner assisted merkins, tricep extension, and rotational pulls.
MARY: banded American Hammers
ANNOUNCEMENTS:
COT:

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Heavy Shiiiii

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WARMUP: lap around the park. Stopped for some merkins, SSH and squats
THE THANG:
PAX cycled through 8 stations
1: 2×50 KB carry
2: 20 sandbag burpees 60lb
3: 20 hand release merkins, 20 squats, 20 big boys
4: 150lb ball carry
5: 20 devils presses. 2x50lb dumbbells
6: 15 ball over shoulder. 100lb
7: sandbag throw out and back. 40lb
8: sled pull out and back. 90lb

While PAX waited for the stations, we worked through a board of pain.
100 SSH
90 mountain climbers
80 squats
70 dry docks
60 shoulder taps
50 lbc
40 flutter kicks
30 American hammers
20 jump lunges
10 burpees

With final 10ish minutes, PAX played a game. Divide into 2 teams with a “home base”. Try to get as much weight into your home base by stealing from oppo team. Must do 5 burpees before stealing weight.

MARY: a bit
ANNOUNCEMENTS:
COT:

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A Smokin Swinging Beatdown

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Warm-Up:
SSH – 25 IC
Imperial Walkers – 20 IC
Hillbilly Walkers – 20 IC
Moroccan Night Clubs – 15 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Cheese Shredder

The Thang:
1. Swinging Time:
(Mosey between each swing on every round)
Round 1- 10 Merkins and 10 Squats
Round 2- 10 Shoulder Taps and 10 Lunges

2. Smoke that Hill:
Seven's- Start w/ 10 Burpees at the bottom and then Bear Crawl to the top of the hill to do 1 Bomb Jack and then mosey down the hill.

Mary:
Flutter Kicks – 20 IC
American Hammers – 20 IC
Freddie Mercuries – 20 IC
Hello Dollies- 20 IC
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Chicken wing progression and playground Dora

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Musical warmup:

  1. Devil went down to Georgia remix by State of Mine (3:37)
  1. Base = Imp. Walkers
  2. Chorus: fruit pickers
  3. Solos: Big Arm circle
  4. Short loop mosey, while Q queued up next tune
  1. Country roads remix by Me first & Gimme Gimmes (2:11)
  1. Base = Hillbillies 
  2. Chorus = Windmills

The THANG:
Progression trail (linear chicken wing model)
Every other TREE, progress this series:

  • Grandpa Jacks x20
  • SSH x 15
  • Seal jacks x10
  • Bomb jacks x 5

At the Statue ——- Nur up hill, motivator in cadence at parking lot, crawl bear down
Every BENCH: progress this series

  • 10 Flying Squirrels
  • 8 Burpees
  • 6 Kraken Burpees
  • 4 Calimari/Krakens (some pax opted to just do six more Kraken)

every other TREE

  • LBC’s x 40
  • Gas-Pumpers x 30
  •  Big-Boiz x20
  • 5x Partner Big Boiz (AKA double – backed beasts)… 
  • This was firmly rejected by all PAX, so we just did 10 more big boys.

Playground Dora

  1. On the swings: 75 Inverted Row, 60 Knee-tuck-Merk, 50 Leo/50Rose (swing- assisted squa- jumps)
  2. Mosey small loop around playground

Mosey to Amphitheater 
Musical finale:
Born in the U.S.A. – Bruce Springsteen 1984 Live: 3:21
CPOP1: "Born in the U.S.A." (appears 22 times): Eagle Squats (Air Squats with arms out like wings)
CPOP2: "I'm a cool rocking daddy" (appears 4 times): Patriot Burpees (Burpees with a jump and salute)
During Verses: Lt. Dan

Mary:
Broga & Pax-called AB lab to finish

ANNOUNCEMENTS: stuff the Bus, Rock Hill rooster-reboot-thing, read your newsletters

COT: honored and obeyed (5th core principal)

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Apollo Creed

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WARMUP: SSH, Imperial Walkers, low slow squats, merkins

THE THANG:
There are 11 swings around the perimeter of the park. Starting from the parking lot, a tree near the handicap spots was used as the starting point.

Ladder style – shuttle run workout:
1 burpee at the tree, run to the 1st swing and 5 merkins
Back to the tree, 1 burpee, to the 1st bench for 5 merkins, then the 2nd bench for 10 squats.
Back to tree for 1 burpee, 1st swing – 5 merkins, 2nd swing – 10 squats, 3rd swing – 15 LBCs
Following that cadence, the 4th swing was 20 SSH, 5th swing 25 mountain climbers (double count), 6th swing – 5 pull-ups.

Once at 6th swing, work your way back down but in reverse on the other side of the park, still going back to the tree for 1 burpee.
So 5 pull-ups, 25 mountain climbers, back to the tree for a burpee.
Then 5 pull-ups, 25 mountain climbers, 20 ssh, back to the tree for 1 burpee. Keep going until finished.
MARY:
ANNOUNCEMENTS:
COT:

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