Category: The Fort

Birthday Bash

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32 Trips Around the Sun
WARMUP: 32 Moroccan Night Clubs, 32 SSH.
THE THANG:
Stop 1: 4 Corners Parking Lot
At each corner:
8 Merkins
8 Squats
8 LBCs
8 Mountain Climbers
32 reps per corner
Jog between corners

Stop 2: Police station entrance
Step-ups, 16 each leg
Dips, 16 each arm
Derkins, 16 each arm
Bulgarian Split Squats, 16 each leg

Stop 3: police station wall
“Hitting the Wall at 32"

Round 1
Wall Sit: 32 seconds
32 Squats
Round 2
Wall Sit: 32 seconds
32 Calf Raises
Round 3
Wall Sit: 32 seconds
32 alternating Lunges
Round 4
Wall Sit: 32 seconds
32 Monkey Humpers

Stop 4: Downtown Gazebo
32 Shoulder Taps
32 Dips

Stop 5: The Print Shop
3 pull ups
32 Carolina Dry Docks
2 pull ups
32 Freddie Mercurys ic

Stop 6: Veterans Park “Birth Year"
Born in 1994
19 + 9 + 4
19-Weezy Jeffersons
9-Hand-release Merkins
4-Navy Seal Burpees 10 count

Stop 7: Up Massey to the lot
8 Diamond merkins
8 Bonnie Blair’s
8 V-Ups
8 Hand release merkins

Stop 8: back to the Amphitheater
8 Big Boys
8 Weezy Jeffersons
8 Pickle Pointers
8LBC’s IC

MARY: Broga
ANNOUNCEMENTS: Busy start to November
COT: yes

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The Fort Mixtape

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WARMUP: SSH, windmills, Imperials, ham stretches
THE THANG:
Pauly D –
Rochamburpees
Rock Paper Scissors in a forearm plank. Winner does 1 Merkin, Loser does 1 Burpee. Tie Both do 1 Burpee. 10 rounds.
Ab Webb
1 Hand Release Merkins (in a puddle)
4x4ct straight leg Freddy Mercuries
GO until time or 10-40 is reached

Wheaties – short band special
Low slow squats
Lateral walks
Renegade rows
Lateral walks
Bear donkey kicks
Lateral walks
Single arm rows
Monster walks
Forefoot marches
Monster walks

Pusher – 5 merkins, 5 burpees per WEP swing

Casey Kasem – HIIT intervals (3 minutes) – 15 merkins, 20 shoulder taps, 25 jump squats

MARY: some
ANNOUNCEMENTS: BBBB, Bethel, Reindeer Run
COT: M health prayers, family health prayers

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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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