Tag: B.O.B.

Zipper takes no mercy

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WARMUP: None!

THE THANG: Zipper: 3.2-3.8 miles of neighborhood hate. 10 merkins and 10 squats at every cross street between Spring and Unity. If the reps dont kill you the hills will. Always a #crowdpleaser and you are better (albeit #smoked) after.

MacGuyver was the #King today- no surprise. B.O.B was up there and Grout was in top 3 or 5? #triplehate Bash Brothers: State Farm and Jackalope came back to swim at the pond for the second week in a row. Also great to see their dads. Keep your eye on Cousin Eddie. He’s rising fast!

MARY: Dont understand

ANNOUNCEMENTS: Brew Ruck tonight, Final Countdown
CSAUP 9/10

COT: Praise and Prayers for State Farm and Jackalope who will be making their way to the Citadel in a few weeks. Prayers for marriages, our children.

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Hill runs after squats suck, but not as much as Cancer

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THE THANG: YHC’s nephew (my sister’s son) and sister in law (my M’s brother’s wife) both start cancer treatments this morning. He is 17 and fighting Aplastic Anemia for the second time in his short life (his odds of survival were slightly better than 50/50 the first time…). She is 32 and beginning a fight with Invasive Ductal Carcinoma between stage 2 & 3…

Being honest, Q’ing a workout seemed fairly pointless at 4:45 this morning and I seriously considered just driving out of the parking lot. I live a fairly pampered and fortunate life. Fairly solid marriage with a woman that loves me. Healthy kids that still want to be tucked in at night (14 & 12). A house in a neighborhood where I don’t worry about my family’s safety when I am gone. Bills that I can afford to pay.

While safely tucked in my slightly less swanky bubble here in The Fort my thoughts wander…

My nephew is 17. Cross Country king and faithful Catholic that worries he is not serving God faithfully enough. He fought and beat this disease when he was just 14. He took a trip to New Zealand sponsored by Make A Wish, but he refused to take the trip until he had beaten the disease… He knows exactly what this treatment is and how he will feel. He knows that best case it will be no worse than last time… And now, he lays in bed with a newly installed port in his chest so his doctors can fill his body with poison before bringing him back from the brink of death with a bone marrow transplant donated by a stranger. 50/50

My sister in law is a mere 32 years old and the absolute anchor of her family of 5. 3 boys, all under the age of 6 depend on her. Her husband worships the ground she walks on and doesn’t know what he will do if… She is looking at her newly installed port and wondering what treatment will be like, how will she feel, what will she be able to do and how will she love her boys well? 60-80%…

My overly simplistic message? Love your M and 2.0s and friends well because we may not know that today will be the best day of our lives once we arrive at tomorrow.

EXERCISES: We did Curls, Tricep Extensions, Squats, Hill Run, Lawnmower Pulls L/R, Squats, Hill Run, Shoulder Press L/R, Squats, Hill Run, Flutters, Chest Press, Squats, Hill Run, Repeat. Count for all was 49.

COT: Prayers for baby Rhett that is 7 days old and fighting to keep food and water down, Praises for @SLV and his M as they welcomed new baby yesterday, Prayers for our families.

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The Forts fastest AO

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Tuesday July 12th seabiscuit becomes the Forts newest official AO. Join us in the parking lot of Blues smokehouse @5:15am at the corner of Doby’s bridge rd and the bypass. This is going to be a speed based running AO, geared towards improving overall speed. If you’re not fast, then this is for you. If you are fast, this is also for you. It’s kinda like Disney, there’s something for everyone.

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Tomahawk Test is a lesson in Engineering

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WARMUP: Short Jog, variety of warmup exercises and stretches
THE THANG: This was made by Polaroid when this AO was The Tomahawk to track our fitness improvements. It’s a series of exercises AMRAP in X time.
Left Arm Upright Row – 30s
Right Arm Upright Row – 30s
KB Swings – 2 min
Left Arm Snatch – 1 min
Right Arm Snatch – 1 min
Short Jog
aMERICAn Hammers – 1 min
Left Arm Curls – 1 min (note if upright or on knee)
Right Arm Curls – 1 min (note if upright or on knee)
Double Arm Triceps – 1 min (note if upright or on back as Skullcrushers)
Short Jog
Butterfly Left – 1 min (this is laying on back. Arm straight out to side. Slight bend in elbow. Lift bell over chest. Would be like doing a cable pull standing up)
Butterfly Right – 1 min
Goblet Squats – 2 min
Lawnmower Left – 1 min
Lawnmower Right – 1 min
KB Hold for time (hold KB straight of in front so you can look thru handle)

Note your weight so you can see how you improve over time.  If you move up in weight, it’s ok to have less reps. If you are close to before then you are improving. A good comparison is using Work = Force*Distance. Since your distance per rep should be the same across attempts, this is a fair metric. “Work” = Weight * Reps

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Slash’s Slam

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WARMUP: dynamic: exercise>Mosey>rinse/repeat

THE THANG: 4 Corners. Each corner had two exercises. Do exercise 1 run to middle for 3 burpees run back out to next corner. Complete rotation. Rinse/repeat with exercise 2. 10 reps each. Continue with 8 reps then 6 reps.
MARY: various all counted by Repeat

Armory is funny. How do you keep fresh what is essentially the same thing. Maybe that can be true for all workouts. T-Claps to those creative types that continue to push and find new wrinkles to keep pax engagement high. While four corners isn’t new, nor the exercises, hopefully the style and rep count kept it interesting.

Lots of #mumblechatter today. Mainly about the music selection (and the size of Repeats bell). We had two camps- I’ll just say the cut line was 45/older and 44/younger. The DJ spun the debut album of Cinderella. Hair band hierarchy. And while they may have sound all the same(to some), you knew every dang word. Lucky for 44 crowd- the entire record is only 35 minutes.

Lastly- there is no one like @slash. #Slam

ANNOUNCEMENTS:
Blood donation coming up mid July.
Final Countdown CSAUP this fall.

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For my OnlyFans

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WARMUP: Shake weight

THE THANG:

AMRAP Workout

Russian twist x15
Chest press x10 ea
Lat pull down x10

Swing x20 (lat x10 ea)
Tricep x10
Row x10 ea

Cleanjerk/snatch x10 ea
Front raise x10
Curl x10 ea

MARY:
ANNOUNCEMENTS:
COT:

Lots of discussion on house issues and how to recoup your money. Airbnb, OnlyFans… etc

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Juneteenth 2022

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Warmup:
SSH x19
Windmill x6
Burpee In cadence x10
Swings x89 (89 years from 1776 to 1865)

Move to far parking lot
13th amendment (abolishing slavery)
1 manmaker
3 squat thrusters
13 rounds

14th amendment (birth-right citizenship, equal protection under the law, insurrectionists can’t hold office)
1 manmaker
4 snatches (2R, 2L)
14 rounds

15th amendment (right to vote guaranteed without regard to race)
1 manmaker
5 cleans
Only had time for 2 rounds

At COT
6 burpee snatches
19 merkins

The workout setup worked pretty well for some mumblechatter and discussion. Good to recognize the emancipation day when liberty and justice for ALL was made the law of the land.

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