Category: Varsity

Four for Fighting

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The Fort Horsemen (three of them) rotated Q of this morning’s workout at #Varsity.
Ruby started with a warmup and with SSH, Low Slow Squats etc. and added burpees between exercises.
Off to the pull up bars and Ruby directed us in a pyramid scheme:
Do one burpee—then two pull ups
Do three burpees—then four pull ups
Proceed likewise until ten pull ups and the reverse back down to one burpee. Smokey.
Headspin did a cinder block routine burner: KB swings, goblet squats, curls, rifle carry, and then murder bunnies (no blocks broken!).
Back to Ruby to cover Splinter’s hill work with a modified DORA. Partner 1 does jumping lunges while other runs down hill and nurs back up. Did a couple of sets, then switched to jump squats while other runs/nurs.
Harry Carry concluded with a fish tracks routine: bear crawl, stop and do merkins, repeat 3x. lunge walk, stop and do smurf jacks, repeat 3x.
Run to COT for Mary: flutters, gas pumpers, freddies.
Fini.

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Shieldlock vs Shieldlock

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Get ready! The next couple of months are going to get crazy at #ao-Varsity as the ShieldLocks around The Fort show us what they’ve got! Each week we’ll have an entire Shieldlock co-Q a workout for those brave enough to show up. Lets see which Shieldlock brings the most pain!
First on deck are the FortHorsemen. There will be cindy’s, there will be bar work, there will be running, and a little something extra. Show to know this Friday at #AO-Varsity!

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Bo-berry day

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Quick disclaimer then mosey over to front of school. Some basic warm-ups: SSHs, windmills (with appropriate amount of moaning), mtn climbers, parkers. Lap around drop off line to show everyone the .25 mile loop.

The Bo-berry mile (no clue where this name came from). 10 burpees, 15 merkins, 20 squats, run a lap. Repeat this series 4 times.

Partner up for some jump overs. P1 does a burpee while P2 holds plank. P2 then drops to 6″ hold while P1 jumps over to do burpee on other side. 10 burpees for P1 then flapjack. Repeat but this time only do 8 each partner.

Mosey over to benches under awning. 5 box jump burpees, 10 derkins, 15 dips, then run to stop sign and back. Rinse and repeat.

Mosey back for about 4 rounds of abs before times up and COT. Lots of chatter about FishStix’s form today but it was hard to really tell b/c he was usually so far in front of everyone. Great work by all this morning and thanks Headspin for chance to Q!

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Get the BB out before I can’t type later

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WARMUP: A quick broga-y stretch and mosey through the parking lot w/ some high knees and karaoke.
THE THANG: Picked up cinderblocks and started at the top of the hill adjacent to the JROTC building… 10 reps of each exercise w/ block:
– swings,
– overhead press,
– overhead tricep extension,
– curls,
– upright row,
– merkins,
– lunge w/ core twist,
– squats,
– calf raises

Mosey to bottom of hill and repeat with 1 less rep before heading to next location. 10-9-8…1

The PAX made it to the bottom of the hill near SCES bus loop playground and back to the top of the hill near NFHS bus loop entrance before returning to the starting location adjacent to the JROTC building and returning the blocks.

Mosey back to COT for some additional broga-y stretching.

ANNOUNCEMENTS: Cannoli Run tomorrow, read your newsletter
COT: Show to know!

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OOO Sally

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WARMUP: Mosey around NAFO parking lot to ROTC BLDG.
10 Windmills
10 Hillbilly Walkers
20 SSH
THE THANG:
Grab blocks and head to Sugar Creek Elementary
Round 1: 25 Squats, 25 Curls, 25 Swings, 25 Press, 25 Rows
-Run to top of hill for 3 pullups
Round 2: 25 Squats, 25 Curls, 25 Swings, 25 Press,
-Run to top of hill for 3 pullups
Round 3: 25 Squats, 25 Curls, 25 Swings,
-Run to top of hill for 3 pullups
Round 4: 25 Squats, 25 Curls,
-Run to top of hill for 3 pullups
Round 5: 25 Squats,
-Run to top of hill for 3 pullups
Mosey to COT / Parking lot:
25 Mountain Climbers, 25 Flutters – run a lap around the lot
25 Lunges, 25 American Hammers – run a lap around the lot
Finished strong with squats to Bring Sally Up.

MARY: none
ANNOUNCEMENTS: read the newsletter
COT: prayers for safe travels and mothers day weekend.

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Cinco De Mayo History Lesson

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WARMUP: Lap around parking lot ending inside football stadium gates.
THE THANG: Cinco De Mayo History lesson. Fun exercises while the PAX learned. Cinco De Mayo is a celebration of the victory of the Battle of Puebla De los Angeles in 1862.
5 Burpees
18 Merkins
62 Overhead claps
The battle was against the French. 20 Freddy Mercury’s
Pueblo de las Angeles: 10 Flying Squirrels
1861 Mexico defaulted on loans to Europe hence the invasion. 18 Werkins | 61 Moroccan Night Clubs
The countries Mexico default to were Britain, Spain, and France.
Britain: 10 Bonnie Blairs Spain: 10 Sumo Squats
The leader of France was Napoleon III: 10 Nolan Ryan’s each side
France: 6000 troops. Mexico: 2000 troops. 2 laps around the track.
France eventually withdrew from Mexico 1867. 18 Diamond Merkins | 67 SSH
Mexican Independence Day: Sept. 16 1810
18 Ranger Merkins | Burpees
MARY: LBCs, Flutters
ANNOUNCEMENTS: prayers for healing
COT:

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Dangling in the rain

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WARMUP:
Goofballs
Windmill
Low slow squat
moroccan night club

Dead hang – 1 minute x 2
It was at this point the rain started coming down mightily. Turns out men are waterproof.

THE THANG:
11s
Pullups
CDDs at bottom of hill
The rain was absolutely relentless. But these men were tougher than the rain

10 toes to bar
29 squats in honor of Travis Manion

Now that the rain let up, yog to the overhang for some fake broga

Couch stretch
Lizard stretch
Touch your toes
Pigeon stretch
Lat stretch
Chesticle stretch

MARY: stretchin’

ANNOUNCEMENTS:
Men’s shelter – May the 4th be with you
The Print Shop is hosting a memorial day Murph at 8am on Memorial Day

COT:
Lift up prayers for Luka

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Field Work

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WARMUP:
15 – Side Straddle Hops IC
10 – Windmill IC
15 – Moroccan Night Club IC
10 – Cherry Pickers IC
10 – Burpees OYO

Mosey over to the track.

THE THANG:
Burpee Team Indian Run
Split into 2 teams, running in opposite directions around the track for 4 laps(1 mile). The last person drops and does 5 burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Losing team does 10 Burpees OYO and winning team does 5 Burpees OYO.

Charles Bronson on the Football Field
Start at goalline to complete exercise. Sprint 80 yards to the opposite 20 yard line. Bear crawl 20 yards to goalline. Mosey back to start.

Exercise List:
50 SSH
50 Merkins
50 burpees (modified to 25)
50 LBC’s
50 Jump Squats

Mosey back to COT.

MARY:
ABC’S of Abs
25 4-count Flutters

ANNOUNCEMENTS:
Check your newsletter

COT:
Show to know! 👊🏻

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FITS is on fire to trigger the alarm!

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WARMUP: Goal 1, get moving. Check. Goal 2, listen to feedback, then action. Check.

Started with short mosey to front of school to distance us from the sweet sounds of the school fire alarm which was the indicator FITS was in the house (or that the mother of all Clemsons had been dropped by Slash).

We did a big tour of the school stopping to do 2-3 exercises at each stop where the warmup turned into “the Thang”.  He was the warmup portion: windmills, low slow squat, cherry pickers, imperial walkers, merkins, down dogs, honeymooner, lunges, CDD.
THE THANG: Making our way to the back of the school, we stopped at the picnic table benches when HarryCarrey said “look benches”. #ListenAction

The benches offered us a stop for dips and Bulgarian squats. Not wanting to stay in one place, we vacated to the pull up bars where we did pull-ups, 30 second hang, knee to chest lifts from the bar. Next stop was in front of the elementary school at the bottom of the hill. 6 count burpees and jump squats.

Next stop, back of the school for more benches and Astro turf. More dips, CDD, team sit-ups, and laughter ensued single file leg lift throw downs. Good for those still on the turf, not so good for those that ran out of turf.

Next stop, almost off school grounds in the way back for: diamond merkins and BandCamp favorite, calf raises. And more low slow squats.

As we made our way back to COT, we paid homage to Al Gore and shoulder taps. Back up the hill when HarryCarry said “what about derkins” where stopped at the top for derkins, but not the kind HC wanted. #ListenAction. Partner up for 20 derkins where partner 1 planked and partner 2 put feet on partner one to perform derkins – swap after 20. Stopped at pull up bars for more pull ups and leg lifts before COT.
MARY: Circle up for rotating Mary before 0600.

Message: always with listening, there’s an action to be taken. Not everyone has to like the action or the decision to not take an action, but that’s leading. Indecisiveness leads to lack of trust and fear of failure. Failing faster leads to growth, practice, and learning to prepare better.
ANNOUNCEMENTS: newsletter, new 3rdF AO post the Wild at heart series.
COT:

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