Burpees & Bunionettes

WARMUP: Moseyed the COT parking lot for approx. 5 minutes picking up late arriving PAX and mixing in BKs, HKs, Karaoke, Mike Tysons, and bear crawling. At 5 min in we stopped and completed 25 SSHinCadence. Warm up complete.
THE THANG: Dora 2.0 – Took the PAX to the hill by the pullup bars and asked them to partner up. Partner #1 runs down the hill to the stop sign, completes 5 Burpees, and then runs back to the top of the hill to meet up with Partner #2 who was performing the selected exercise. Both guys walk over to the pullup bars where Cindys were available. Partner #1 completes 10 pullups and then hangs on the bar until Partner #2 completes 15 KB swings with Cindy. SWITCH! Once the team completes 1 set of pullups and KB swings each they return to the street to continue the Dora.
3 Exercises for the DORA:
100 – Diamond Merkins
150 – Alt. Lunges
200- American Hammers
If my memory serves me correctly we made 9 trips to the bars during the DORA.
MARY: Planking and Praising – Made it back to COT with a few minutes left so asked the PAX to move into a straight arm plank position. Asked the PAX to tell us something they are thankful for while holding the plank position. This took about 1 1/2 minutes. Then asked the PAX to lift their right hand off the ground while holding the plank position. Did this for each arm and leg for 15 seconds each. Then asked PAX to lift right hand and left leg off the ground while holding the plank position. Did this for both sides and held it for 10 seconds. Held normal plank for a little longer to reach 3 minutes. DONE!
ANNOUNCEMENTS: Warning -more SawDust foot pics coming soon, Saturday Convergence/Invergence, Daffodil hike
COT: From my experience the men of The Fort are good at praying for others and asking for prayer for others. Very seldom do I hear something vulnerable/transparent about what’s going on internally, personal struggles with the PAX. So, asked each PAX to be vulnerable and share something that they are struggling with currently. Lifted me up to hear men share their hearts/struggles and hear other men immediately offer words of wisdom, encouragement, and comfort. Thanks for sharing fellas!

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Oil Change

WARMUP: SSH, Windmill, LSS
THE THANG: Bearcrawled from COT to the starting point.
The first workout was the Longest Mile:
• 10 Burpees
• 100 meter Run
• 10 Air Squats
• 100 meter Run
• 10 Push-Ups
• 100 meter Run
• 10 Sit-Ups
• 100 meter Run

Second Workout was a modified Nine Eagles using cinderblocks :

• 11 Merkins
• 11 Lunges (total)
• 11 Overhead Press
• 11 Overhead Squat
• 11 Swings
• 11 Flutter Kicks w/ Press (4 count)
• 11 Mountain Climbers (4 count)
• 11 V-Ups
• 11 Bent over Rows
Farmer carry cinder block 200 meters

Repeat list x6 ( got through 3-4 round before running out of time)

MARY: LBCs
ANNOUNCEMENTS: Newsletter, Community check presentation at the Print Shop this Sat and Convergence next Sat.
COT: Closed in prayer

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Casualties and Ammo cans at the Varsity

WARMUP: Frankenstein walk, Butt Kickers, Knees to chest walk
THE THANG: 6 Stations of kettle bells and dumbbells sand bags ranging from 5lbs to 55lbs
Each HIM starts at a station conducts 5 HR Merkin 5 SQT 5 American Hammer that will increase by 5 each proceeding station when they arrive. Carry the weight around the 1/3 mile parking lot loop when your grip fails place weight down and do a lap back to the weight until you return
MARY: 30 second low Merkin hold
ANNOUNCEMENTS:
COT:

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Bear Crawl & ABS

WARMUP: Mosey around parking lot and end at the pullup bars. 20 EA. SSH, 15 EA Windmills, 15 EA Goofballs
THE THANG:
Thang #1 (5 rounds)
5 EA Pullups, 10 Curls (w/ block) , 15 Overhead Press (w/ block)
Run to bottom of the hill and 2 Burpees at stop sign.
Mosey to band lot in front of high school.
Thang #2 Bear Crawl & ABS
Bear Crawl 10 yards and add an exercise each time.
10 Hells to Heaven
20 Flutters
30 LBC’s
40 Shoulder Taps
50 American Hammers
MARY: None
ANNOUNCEMENTS: read the newsletter
COT:

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Cindy’s Flipboard of Pain

WARMUP: Get 2 blocks. Take to the parking lot and drop one, then carry the other to the far side of the lot. Indian run back to pick up the people who forgot that we started at 0515. Circle up for SSH, Morracan Night Clubs, Windmills and Merkins.
THE THANG:
Round 1

10 Merkins
15 Squats w/ Block
20 Overhead Press

Sprint to the Other Side of Lot

10 Burpees WITH CLAP AT TOP
15 Bentover Rows Each Arm
20 Curls

Sprint to the Other Side of Lot

Rinse & Repeat

Round 2

10 WWII Big Boys w/ Block
15 Flutters with Block Overhead
20 Chest Press

Sprint to the Other Side of Lot

10 Thrusters
15 Straight Arm Lifts
20 American Hammers
Sprint to the Other Side of Lot

Rinse & Repeat

Take the blocks back

Since we were running out of time, but too much time to go back and just Mary, we did 6’s at the hill. Sawdust picked burpees and Bluey picked merkins. Burpees at the top of the hill and merkins at the bottom. Then 1 more burpee when everyone was finished at the top and back to COT.
MARY: Ran out of time.
ANNOUNCEMENTS: Read Your Newsletter. Saw Dust planting seeds for a rafting trip down the river and Daisy (or Daffodil) walk through a gorge.
COT: Prayers and praises that stay in COT.

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Get things done. Zero snark.

WARMUP: big loop around parking lot, SSH, windmills, cherry picker, low slow squat, slow merkins.
THE THANG: ran to the elementary school parking lot on the left. Ran from one side of the parking lot to the other 4x. At each side of the parking lot, we did: 25 merkins, 25 squats, 25 four count flutters – so a total of 100 plus running back and forth.

Round 2 was on the other side of the school on the basketball court running back and forth on the court.

25 CDD, 25 lunges (single count), 25 Freddy mercury (double count) – all times 4 for 100.

Round 3 top of the hill by the pull up bars. Just 2 sets. Merkins were 8 each of diamonds, ranger, wide arm; then calf raises 8 each of in, regular, and out. Last was 24 LBCs. Run to cinder blocks but do 1 pull up at each bar on the way there, then do merkins, calf raises, LBCs again. Then pull ups at each bar again.
MARY: a few rounds of Mary
ANNOUNCEMENTS: short and sweet
COT: completed

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Y’all ever met Tinker Toy?

WARMUP:
20x SSH IC
10x Windmills IC

THE THANG:
Didn’t know what to do this morning but DID know I didn’t want to stay cold, so I busted out a routine from one of Rock Region’s finest.

Moseyed to breezeway around the corner with benches on both sides.
Between each of the following rounds, run down and around the roundabout and back.

Round 1:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats

Round 2:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jump Squats

Round 3:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jump Squats
20 Mike Tysons
20 Jump Squats

Round 4:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jump Squats
20 Mike Tysons
20 Jump Squats
20 Clap Merkins
20 Jump Squats

Simple and highly effective

MARY:
Abs were feeling left behind.
30x Flutters IC
1m Plank
5x J-Lo’s IC
15x Big Boys OYO
20x Explosive somethin-or-others IC… Dying cockroaches, but with form and energy
20x LBC’s

ANNOUNCEMENTS:
CSAUP Tomorrow
Rock Region 10-Year Anniversary Extravaganza coming up

COT:
Prayers for healing and jobs and marriages lifted

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