Category: The Stockade

Tropical Storm Warning (w/Burpees)

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Warmup:

Run to the brand new pavilion.

100 SSH IC (Yes it was 100 that is not a typo)
15 MNC IC

The Thang:

Modified Laredo
12 Merkins IC
12 Squats IC
12 Lunges IC
400 m run
2 rounds

EMOM Series

5 minutes EMOM
10 Merkins (later upped to 12 and then 15)
20 LBCS (later upped to 25)
10 Hello Dollys (later upped to 12 and then 15)
.12 recovery run

5 Minutes EMOM (this one was harder than it looked)
10 HR
10 BBS
10 4-Ct Flutter Kicks
.12 Recovery Run

4 minutes (because of time) EMOM
10 Peter Parker (later upped to 12 and then 15)
10 Mountain Climbers (later upped to 12 and then 15)
10 Plank Jacks (later upped to 12 and then 15)

Recovery Run back to COT

7 Minutes EMOM
8 Burpees..then upped to 10…then upped to 12 then upped to max out. I got 21 in for the last minute as IAN finally made his long-awaited appearance

COT:
Thank you to all the PAX who posted this morning. It’s always appreciated when people come out to the Stockade/Chupacabra and especially on a day where we have some significant weather coming. Always humbled and honored when anyone shows up to one of my workouts.

During COT we offered up Prayers for healing, and guidance and praises for the support and brotherhood of F3.

Until next time!

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Disco Dan Does Da Thang

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WARMUP: COP warmup to get Cake Boss loose for his walk before the rest of dashed for the Main Event
THE THANG: Run down to SIM parking lot for a series of carioca, high knees, butt kickers, Nur and sprints with burpees intermingled throughout.

Pax each grabbed two bricks for a series of brick work including Seal Jacks, Moroccan nightclubs, overhead claps, burpees and other fun.

Run back to Walgreens for series along the wall round 1 solo and round 2 with partner

Balls to the wall
Bear crawl across lot
Crawl bear back
10 burpees
People’s chair

Mosey to side of Indian restaurant for 11s on the picnic tables (derkins & dips)

Mary– pass the baton among the pax

Mosey home

COT: Great to lead the pax in place of Cake Boss whose on IR (but still posting in the Gloom for some light work and 2nd F — way to go brother)!

My first workout with Hayden Fry who smartly waited to make his first post at The Fort instead of Chicago before he moved south. Great to have you on board!

Vuvu can’t decide whether to run or bootcamp so he got a little of both, walking with CB, then running all over the Gloom to find us, then joining for the final 15. Nice work!

Prayers for Slapshot and his M and family as they navigate unfortunate health news for is MiL. TAPs, brother.

Thanks to the pax for pushing throughout and especially for posting. I can’t do this thing we call life alone, and it’s invaluable to know you’re always there.

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Four of us tackled four corners of fun at The Stockade this morning. Conditions were stellar (63 degrees and low humidity). A quick disclaimer was disclaimed, a few warm up exercised were done and we were off. Here’s what we did:

  • 10 Burpees at each Corner (40 Burpees)
  • 20 Merkins at each Corner (80 Merkins)
  • 30 Shoulder Taps at each Corner (120 Shoulder Taps)
  • 40 Squats at each Corner (160 Squats)
  • 50 Side Straddle Hops at each Corner (200 SSHs)
  • 40 Moroccan Night Clubs at each Corner (160 MNCs)
  • 30 LBCs at each Corner (120 LBCs)
  • 20 Lunges at each Corner (80 Lunges)
  • Return to COT
  • Total Mileage: 2.0

NMM

Every day we wake up with a choice. Will we think of what we have to do or what we GET to do? Do we think about the stresses of the day or the opportunities the day presents? We can choose positivity or negativity. Negativity is easy to find. It’s what sells ad space on TV and radio. It’s what gets clicks online. Positivity takes effort. Sometimes you have to find it.

We are blessed that we GET to have adult recess with our friends. We GET to go to work to provide for our families. We have so many opportunities to better this place. If not us then who? If not now then when?

Aye!
Italian Job

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APFT for the Forts 10 year!

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WARMUP: We Moseyed to the parking lot of the Lutheran Church.

Once there I described the route for our 2 mile run. We then had a moment of silence for the runner who was abducted and killed in Memphis.

I blew the whistle and the 3 pax were off running into the dark.

Fish sticks killed it as he usually does with a time of 14:52.

Jwow put down a solid 20:13 with Incoming with a 22:06.

We then proceeded to the 2:00 of Merkins followed by 2:00 of sit-ups.

All 3 put up some impressive numbers.

Fish: 65 Merkins and 56 sit-ups
Jwow: 75 Merkins and 46 sit-ups
Incoming: 90 Merkins and 38 sit-ups

We moseyed back to COT just in time for the Chupacabra guys.

All in all it was a great time. I enjoyed being a clipboard Q for a day and the fellowship and effort was strong.

Until next time!

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Touchdown!

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Thanks Slapshot for letting me Q the morning after Penn State season opener that didn’t end till after midnight…at least we WON! So seeing that football season is here, incorporated some of my son’s HS football training into the weinke.

COP: SSH (Bonasi was shocked this was the first exercise), windmills, IW, LSS. Counts were in touchdown points.

Still in COP, crowd favorite: Up / Downs

Mossy to HT side wall, wall sits while PAX sprint to O’Reilys building and complete 1 burpee.

Mossy to back of Express Oli for 10 steps up per leg

Mossy to bottom of road to Evolve Apartments. Run the hill to Tega Cay Drive 6 times (points for a touchdown), and for extra point, ran the grass hill.

Round of Flutters and leg raises

Another round of Up / Downs

Score was tied with 2 minutes left, ran the hill 3xs.

Round of Merkins

Mossy to back of O’Reilys for 10 more step ups, 14 irkins, 7 derkins

Mossy to wall for repeat wall sit/burpees

Mossy to COT for last round of Up / Downs and abs lead by Bonsai and Skipper (I think)

Thanks for oportunity!

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Another “Yinzer” Q @ Stockade

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WARMUP: Mosey to Walgreens
20 ea. SSH (in cadence)
10 Windmill (in cadence)
THE THANG:
Thang #1 (aka warmup)
Dora:
100 ea. – Merkins
200 ea. – Squats
300 ea. – LBC’s
– lap around Walgreens

Thang #2
Round #1
2:00 Minutes total to complete run + AMRAP
1. (.17 mi lap around parking lot) – Burpies AMRAP
2. (.17 mi lap around parking lot) – Lunges AMRAP
3. (.17 mi lap around parking lot) – Monkey Humpers AMRAP
4. (.17 mi lap around parking lot) – Mountain Climbers AMRAP
Round #2
Rinse and Repeat………….goal is to beat your reps from round #1
MARY:
ANNOUNCEMENTS: Read your news letter
COT:

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Yep…that is a lot of merkins

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WARMUP: 10 SSH

THE THANG: In preparation for IronPax 2022, we completed an IPC throwback WO from week 3 of 2020.

– Run 400m (which is conveniently 1 loop around the Harris Teater parking lot)
– 100 Merkins
– Run 400m
– 90 Squats
– Run 400m
– 80 Merkins
– Run 400m
– 70 Squats
– Run 400m
– 60 Merkins
– Run 400m
– 50 Squats
– Run 400m
– 40 Merkins
– Run 400m
– 30 Squats
– Run 400m
– 20 Merkins
– Run 400m
– 10 Squats
– Run 800m

Total work is 3 miles of running, 300 merkins and 250 squats

MARY: Nope

ANNOUNCEMENTS: A terribly off key version of happy birthday was sung for Long Duck (60) and White Hot (41), followed by 8 minutes of discussion around items that are in the newsletter.

COT: If you were there, you know.

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With Not more the 15 seconds to Spare

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Still reeling from how Cubbie measures shapes and distance, I took the reins to the Stockcade for the first time. These southern PAX also were reminded of the great term Rotary!(vs traffic circle)

Disclaimer was given no FNGs present

Quick mosey across the parking lot.

Warm up:
-15 SSH
—15 windmills
—15 Cherry Pickers

Mosey to Church Lot

Doings double 11’s
Church lot: Merkins and plank jacks
Rotary: Jump Squats and Burpees

With 180 seconds to spare we headed back to COT where we met up with Chuppacabra.

Prayers for marriageS, those in hospice, health of the kids.

Thankful for the opportunity to lead a great group of PAX

-Yard Sale

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dead end of suck

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mumblechatter was pretty solid throughout but not much from YHC… was feeling rough this week after a late night concert Sunday- the early mornings this week just never came together.

Thankful to get the nod to Q here though as I have only been to a couple workouts over on this side of town.

WARMUP: Mosey past Teeter and Express Oil to Old Farm Dr. circle up and perform following IC: SSH, WM, MNC, Plank/honeymooner/down dog, Mtn. Climbers

THE THANG: 5 station ladder style Pyramid along Old Farm Dr.

5 stations equally spread along length of Old Farm Dr.

1) 15 Freddy Mercuries
2) 20 Merkins
3) 25 Jump Squats
4) 30 Wide Arm Merkins
5) 35 Imperial Squat Walkers

went up the ladder and back down for totals of:

120 Freddy Mercuries, 140 merkins, 125 jump squats, 90 wide arm merkins, 35 Imperial Squat Walkers

MARY: Mosey back to CoT for 3 minutes of LBCs, Leg Raises, American Hammers

ANNOUNCEMENTS: Stuff the bus this Saturday, 9/11 workout pre-blast soon

COT: Gotta be there

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Escalated Quickly….

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WARMUP: Mosey, SSH, Windmill, Merkins, Squats, Cherry pickers
THE THANG: Balls to the wall 10 count x2 Shoulder taps; 5 Rounds of 4 corners in main lot. 5-10-15-…
Corner 1:
Dips
LBC
Corner 2:
Merkins
Donkey kicks
Corner 3:
Carolina dry docks
Peter Parker’s
Corner 4:
Burpees
MARY: American Hammers, Hello Dollies, Broga
ANNOUNCEMENTS: Bethel Shelter, Stuff the Bus, Bourbon Tastings, and 10-year Convergence
COT: Kentucky & St.Louis Flooding, DaVinci Stepfather, and Deadbolts son deployment to Coast Guard

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