Tag: Autobahn

Rocky Road

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5 @ golden-corral for a rocking good time. We started with a lap around the parking lot and stopped for a few warm-up exercises.
Next, we each picked a stone and performed the following exercises in cadence: Curls, shoulder press, and bend over rows. Short lap around the parking lot.
Next, Dora with stone, 100 shoulder press, 200 squats, 300 chest presses.
We ended with a man-maker accumulator. Man-Maker at parking space line, +1 at each addition line. Partner 1 did MM, while Partner 2 ran, switch out.
Total MM = 66

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Autobahn Virgin Q

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WARMUP:
15 Wind mill
15 Hill Billy walkers
15 cherry pickers
20 Squats
20 Merkins
THE THANG
Mosey to the back of Harris Teeter (HT)
• “Cocaine Bear Crawl” (in groups of 3):
1 round of bear crawl per person
Meanwhile, waiting PAX perform:
• Side Straddle Hops and
• Sumo Squats
Mosey to the Spring of Arbors Apartments
• Pendulum Drill:
• Start with 7 burpees and 1 squat
• Then 6 burpees, 2 squats
• Continue until 1 burpee and 7 squats
Mosey to the church
• Partner Workout:
• Goal: 100 combined step-ups
• Partner A performs step-ups
• Partner B runs a lap
• Switch until the team completes 100 total step-ups

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Shoulders and Shuffling

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WARMUP: Disclaimer and light jog to the space between Walgreens and Jersey Mikes for COP
THE THANG:
COP (all in cadence): SSH x 25, Squat x 25, Mountain climber x 25, Freddie Merc x 20, LBC x 25, Windmill x 10, Diamond merkin x 15, back and shoulder stretch LH/RH, Jump squats x 20
Make a loose formation and mosey to the HT lot near the brick landscaping wall on the left side of the lot. The Pax stopped 4 times and did 5 burpees at each stop on the way to the wall.

At the wall, we did 11’s. Decline merkins and dips OYO (crowd pleaser).

Mosey about 20 yards from the wall and plank it up facing the wall. Hold plank/6″/elbow plank while the Pax, one by one, ran to the wall, did 3 box jumps or step-ups, and ran back.

Mosey to a section of striped lot across two rows and side shuffle along the striped rows in a zipper fashion for 6-7 rows. At the end of each row, do a burpee. Al Gore for the 6. Rinse and repeat back to the start, substituting bomb jacks.

Mosey to the small grassy area next to the landscaping wall for a traditional Jack Webb (1:4, merkins and overhead claps to 10)

Mosey to COT for Mary.

MARY: Box cutter x 20, American hammer x 20, Hello Dolly x 20, Superman hold x 2

ANNOUNCEMENTS: Murph Workout on Memorial Day after regular F3 workouts, Hog and Coyote, Tortoise and Hair CSAUP’s coming up. Read your newsletter!

COT: Prayers for ST’s friend Becky and JWOW’s neighbor with cancer. Also, Half Shell’s father-in-law (grand-father-in-law?)

Whew – summer’s coming. There’s much more sweat today than in the past few weeks. We hit the shoulders hard today with the 11’s and Jack Webb’s. I think those will be felt tonight. Great to see <@U07TVBVVC3X> today and looking forward to his V-Q next week at GC. Everyone put out a great effort today, and it’s always a pleasure to lead the Pax at <#C02PFBMMZL6> – one of my favorite AO’s of The Fort! Thanks again for the Q-spot <@U01CGBKBQ64>

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Jack Webb Baby

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WARMUP: mosey to ace. Totally hacked up names of most of my warmups. But, cadence was solid and we did 41 SSH’s.
THE THANG: Mosey to Dunkin parking lot where some how Senator looked as graceful falling as we all looked working out (not surprised).
Jack Webb 1:4 merkin/plank jack until we hit 36 plank jacks.
Mosey to COT. Jack Webb 1:4 CDD/air press (kinda sucked especially on the knees). Mosey to church. DORA – 100-merkins 100-squats 50-Burpees. Partner loop was mode of transport. Mosey to stinky trash bin (not stinky today). Mosey to Teeter side wall for wall sits and burpees. Made it back to COT at 0600 on the dot.
MARY: what’s Mary
ANNOUNCEMENTS: LUCA
COT: what happens stays but prayers were asked and sent up

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April fools

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WARMUP: mosey.. The Windmill, Moroccan Night Club, Imperial Walker, Merkins, downward dog, the honeymooner
THE THANG: brick wall, 1×20 step ups each leg, 20 erkins, 20 dips. 5 sets of 3 x10 Merkins, LBC, box cutters run up hill 3×10 shoulder taps, American Hammers, flutters.. repeat. Brick wall 1 x 20 dips, 1 x 20 erkins. Wall seat, pax on end bear crawl. Repeat across side of Harris Tetter. Partner Dora 100 squats, 100 carolina dry docs and 100 flutters
MARY: yes
ANNOUNCEMENTS: read the news letter, fastest 5k
COT: reminder to be thankful

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Tour de odor AKA style

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WARMUP:
SSH
Windmills
Imperial walkers
Hillbilly walkers
Plank
Stretches
Merkins

THE THANG:

After warmups we moseyed to back of HT,
Performed wall sit burpee waterfall with everyone doing 1 burpee, then 2

Mosey around back towards church

Toy solders
Karaoke
NUR

In back parking lot, break up in groups of 3,- took a couple tries
Partner work – groups of 3
Partner 1
Cocaine bear Crawls to light pole and back
Partner 2 SSH
Partner 3 Mtn climbers

Mosey to church

Bench work
Webbs
Bulgarian split squats and cactus jacks

Got all the way up to 10/40

Dora
100 Derkins
Sprint
200 dips

Back towards Flag

MARY:

50 4 count flutters IC, Box cutters, dying cockroach and American hammers
ANNOUNCEMENTS: Fast 5K, Joc, Bethel
COT: make every day count and be sure the ones you love most know it!
It was an honor to serve today, Thank you men!

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Everything but the kitchen sink @ Golden Corral

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WARMUP: Circled up at COT
WMsx7inCadence, IWsx7inCadence, CPsx7inCadence, HWsx7inCadence, next moseyed to the upper parking lot by Red Bowl and ran around the lot introducing the loop the PAX would use throughout the workout, next we moseyed over to our stations where each one was explained, then we got to work.

THE THANG: Set-up 12 stations, partnered up, partner #1 runs the loop while partner #2 performs the exercise at the station until partner #1 returns, switch, upon partner #2’s return the partners move to the next station. Stations are listed below:

1. 10lb weighted ball – V-Ups
2. Heavy Rope – Rope swings in a squat position
3. 45lb Ruck – Curls
4. 30lb Slam Ball – SlamthedamBall
5. Ab Wheel – you know what to do ( I did provide a pillow for the benefit of our knees )
6. Cindy – Side Lunges
7. 60lb SandBag – Front Lift to Backwards Toss
8. 45lb Plate – Flutters w/ a press
9. 20lb weighted vest -Alt. Reverse Lunges
10. Cindy – Swings
11. 35lb Dumbbell – Squat while alt arms to pick up weight
12. 12lb Dumbbells – Bent over Tricep Extensions

MARY: No thank you

ANNOUNCEMENTS: Blood drive

COT: STK

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Chasing Pots of Gold-en Corral

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WARMUP: Brief but we managed a few Moroccan Night Clubs, Shoulder Taps, Boxcuttahs
THE THANG: Mozy to the church where there was a cone in each parking lane. Pax ran the length of one lane and back the other in a U shape to complete the exercise at the cone. We ran back and forth like we were following the rainbow looking for gold. I know it’s a stretch, but it is almost St. Patty’s Day. Pax completed 100 reps at the first cone, 90 at the second with each trip decreasing by 10 reps. From 100 down, exercises were SSH, LBCs, Squats, Mountain Climbers, Plank Jacks, Dips, CDDs, American Hammers, Merkins, Burpees.
Pax then faces each other in the plank position for 4 plank jacks, 4 mountain climbers, 4 shoulder taps, 4 Superman’s. Once completed, we repeated it at 8, 16 and 32 reps.
Mozy through COT to drop off the cones then stopped at the side of HT for wall sits and burpees.
MARY: No Mary, or Patty either
ANNOUNCEMENTS: Newsletter, Jaeger, convergence.
COT: Family

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Grunge isn’t classic rock

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WARMUP: Did some side straddle hops, imperial walkers, hillbilly walkers and Moroccan nightclubs and then mosey over to the church lot

THE THANG: Tabata 40 seconds on with 20 seconds off. Got through about 2.5 revolutions. Topic of discussion was “is classic rock its own genre of rack from the 70’s/early 80’s, or is it anything more than 20 years ago?” Apple voted the latter and included Plush by STP on the classic rock workout playlist. I vote the former however…

Exercises included: LBC, Merkins, Squats, Mountain Climbers, Donkey Kicks, Dips, Side Straddle Hops, Nolan Ryan’s, Bix Cutter, Plank Jack, Lunges, Dry Docks, Bobby Hurleys and American Hammer

MARY: 2-3 minutes of rotational Mary once back to Harris Teeter…

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Simple but Effective

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WARMUP:
20 SSH
10 Windmills
10 Cherry Picker
10 Imperial Walkers
5 Burpees OYO

THE THANG:
Mosey to the Church Parking Lot

B.L.I.M.P.S.S.
Up and Down the Ladder
Lap around the parking lot after each excercise
5 Burpees
10 Lt. Dan Magic Legs
15 Imperial Squat Walker
20 Hand Release Merkins
25 Plank Jacks
30 Squats
35 SSH

Modified DORA
Partner 1 Exercises
Partner 2 Run Around Round-About
50 SSH
50 MERKINS
50 BURPEES
50 LBC’S
50 JUMP SQUATS

Mosey back to COT

MARY:
Jack Webb
1 : 8-count Burpee
4: Alternating Lunges

Made it through 5:20

ANNOUNCEMENTS:
Rooster
Q vs. Q Challenge
CSAUP
Jaeger

COT:
Always check on the six.
You never know what’s going on.

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