WARMUP:
– SSH / WM / IW
THE THANG:
– hill sprints: 50%/75%/100%
– 7’s up the hill: burpees+big boys / mode of transport = backwards uphill run
– jack webb: 1:4 / merkins + OH clap
– hill sprints: 50%/75%/100%
MARY:
– Airborns hips
– brief broga
– Thunder burpees
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
It was a beautiful morning as we explored the land holding.
Ran down to the church for some stairs work.
Back down the street for a Dora.
Over to the playground for some swing work.
Back to COT for prayers and praises.
JWow
8 men showed up at the park. Promise made, no roaming is the wet field. Warm-ups: SSHs, Imperial Walkers, Windmills, Plank, PP, Merkins,PP, more merkins.
Next, stroll around the park. Partner 1 farmer carried sandbags, while Partner 2 ran to swing and back. Flapjack.
Finished at the amphitheatre. Next, wall sit, 1 – 4 Merkin – Arm raise combo, finished 10 -40.
Stroll around the park again, this time, one sandbag, alternate between shoulder carry and front carry. Finished at the amphitheatre.
Two additional sandbag carries around the amphitheatre, first partner one bear crawl while other partner bag carry. Second partner one lunge walk while other partner bag carry.
We finished with a cool down lap around the parking lot.
I was ready for a nap afterwards.
8 men showed up at the park. Promise made, no roaming is the wet field. Warm-ups: SSHs, Imperial Walkers, Windmills, Plank, PP, Merkins,PP, more merkins.
Next, stroll around the park. Partner 1 farmer carried sandbags, while Partner 2 ran to swing and back. Flapjack.
Finished at the amphitheatre. Next, wall sit, 1 – 4 Merkin – Arm raise combo, finished 10 -40.
Stroll around the park again, this time, one sandbag, alternate between shoulder carry and front carry. Finished at the amphitheatre.
Two additional sandbag carries around the amphitheatre, first partner one bear crawl while other partner bag carry. Second partner one lunge walk while other partner bag carry.
We finished with a cool down lap around the parking lot.
I was ready for a nap afterwards.
The Fort July 20th 2024
Four pax at the Fort. 55 years ago, apollo 11 landed on the moon (7/20/69).
Disclaimer, run.
Warmup: SSH (12x i/c); windmills; Imperials; Moroccan N/C; Low slow squats; big arm circles; peter parkers; plank stretches.
–Run
Thang 1: Fish Tracker: do transportation, then the exercise called.
Toy soldiers walk – called bobby hurley’s
Bear crawl – merkins
Lunge walk – squats
Crab walks-LBC
Curb plank – CCD
–Run
Thang 2: Wall work
Wall sits, run out and do 4 merkins
Wall muscle ups
Balls to the wall
–Run
Thang 3: Apollo Elevens: start w/ 1 Bobby Hurley at the top, run down and do 10 merkins. Etc.
–Run down path to Harris street park
Thang 4: BBall court relays: run to half court, do exercise, run back to baseline, then run full court and do exercise, run back. We did: burpees (5 oyo); then mountain climbers (15 oyo).
Thang 5: Gazebo work:
Step ups, incline merkins, dips, squats, decline merkins, calf raises. We used the gazebo’s rafters to do five pull ups.
–Run back to WEP
Thang six: EAGLE mary
E=elbows to knees, A=amer hammer, G=gas pumpers, L=LBCs, E=Elbow plank
Fini
COT
WARMUP: none
THE THANG: Hot zone (starting point) 20 Jump squats, 15 Merkins, 10 Peter Parker’s, 5Burpees and Run 1/4 mile loop. Pain station Large fire :fire: truck tire and flip three times. Run 1/4 mile to next pain station and Bear crawl between cones ending with 5 Merkins. Total of 75ft with 25 Merkins. Run 1/4 mile back to hot zone and repeat process.
MARY:
ANNOUNCEMENTS: none
COT: multiple prayer requests
WARMUP: SSH, Hillbilly walkers, windmills, low slow squat, .8 mile mosey to amphitheater
THE THANG: 10 rounds 10 count, adding an excercise each round, lunge walk to wall followed by 1 kraken burpee, lunge walk back first 5 rounds, bear crawl was the mode for rounds 6-10: Exercises: Merkins, shoulder taps, big boys, LBC’s, ssh, squats, lunges, Bobby Hurleys, Heals to heaven. Grinder lead 10 minutes of Broga for a cool down, followed by The Airborne stretch, Mosey back to COT, 10 count burpees
MARY:
ANNOUNCEMENTS: Jaeger
COT: multiple prayer requests
WARMUP: mosey to pike front entrance- 50 SSH, 25 IW, 25 Moroccans, 10 cherry Pickers. Some shuffling to work out the aches.
THE THANG:
Mosey to walls at pike
-10 step ups single counts
-10 body ups
-10 Derkins
-mosey to stage
-Dora
-Merkins, Big Boys, Squats, Dips, lunges, Carolina Dry Docks,
-Partner runs 1/4 mile while other partner works.
-Mosey to hill at WEP for 11’s. Big Boys at bottom and Burpee’s at top.
MARY: none
ANNOUNCEMENTS: CSAUPS
COT: everyone was intentional here and had a prayer or praise.
Honestly I was expecting low attendance so I was pleasantly surprised when I start seeing several cars rolling into WEP. JWOW sent me note mid week asking if I’d be willing to bring the junkyards on Saturday so I had to oblige him. After a quick disclaimer the PAX performed some basic warm-ups. Then we moseyed down the path to the bottom of the big grass hill. Split into 3 groups. G1 ran to end of path back toward parking lot and did 10 bomb-jacks. Return to start. G2 nurred up the grass hill, did 10 squats, then returned to start. G3 ran to end of path in other direction, did 10 bomb-jacks, then return to start. Rotate so each group did each section once. Yog down to Harris St park for the fun. I was trying to find decent grass so I thought the outfield would be safe. Partner up. P1 does 8 Junkyard dogs while P2 is alternating between high and low plank. Then partner push to other side, P2 does the JYDs then partner push back. JYDs are P1 does burpee, then dives under P2 whose holding high plank, then when P1 stands up P2 goes into low plank and P1 jump over. Simple but stupid. The plan was for 3 sets of 8 but after much chatter we went 8 ,6, then 4. I thought this spot was decent but apparently Slow Jams found the one massive fire ant hill and got about 100 bites.
Yog over to base of Harris St. Next movement was run up Harris St stopping at every other power pole for 10 merkins, 10 squats, and 10 froggers (deconstructed burpees). The plan was to do some more group work at church on top of hill but we were a little tight on time so started back to park. 5 bomb-backs, 5 seal-jacks, and 5 plank jacks at every other power pole. Few mins left for 2 all you got sprints up small hills in park. It was a super humid day so I wasn’t the only PAX looking like a sweaty mess at the end. Apparently the JYDs got a zero star review afterwards and I got a nice text from Spiderman calling me an asshole for spiking his heart rate by running up Harris St. So it was a great morning. Thanks for everyone that posted and thanks to JWOW for giving me the nod.
Run to McCammon St parking lot
3 rounds of 40 yard bear crawls with filler exercises
Run to Subway parking lot
4 rounds of Balls to Wall Crawls with filler exercises
Run to FMCoG parking lot
5 rounds of 10 burpees EMOM (no filler)
Run to Print Shop
6 is 3 rounds of 2 exercises 5x Pullups & Toes to Bar (w/ filler)
Run to CoT