Tag: Backdraft

Cake Boss has a big Wenkie ?

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WARMUP:
Arriving to the joyful sounds of Christmas music (not holiday music) PAX woke up and stretched and were ready roll at The Fort. Prestone not an FNG but Kotter to the fort joined us from Cooanado California and Seal Team training. Thank you Prestone for your service!
Dynamic mosey down the path to Harris Street
THE THANG:
Run down path with exercises along way
Imperial Walkers
Low slow squats
Hillbilly walkers
Plank jacks
Seal jacks

Run up Harris Street each light pole do merkin
Cumulative Merkins
All the way to church 11 light poles

Partner Dora
100 big boys
200 mtn climbers
300 sumo squats

Mosey to park by Stinger Sports
7s
1Jump Squat
Bear crawl hill
6 Carolina Dry Docks

Mosey to springs lot
Wall sits and burpees

COT
MARY: Dips till time 60 seconds or so
ANNOUNCEMENTS:
CriOut gathering in Rock Hill
Clave Boss 5k & Convergence 12/24
COT:
Prayers for health and wellbeing for many families across the PAX

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Q has manners. Today

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WARMUP: stretch, SSH, Mtn. climbers, sherry pickers, ssh
THE THANG: Track work- 1sr lap stopping at 4 corners merkins, diamond, wide arm, shoulder tap- 2nd lap squats, alt lunges, jump squats, sumo squats 3rd lap big boy, American hammers, Mtn climbers, LBCs 4th lap burpees, cool down – sprint intervals
MARY:
ANNOUNCEMENTS: convergence, bethel mens shelter
COT: prayers for family, travel, thanksgiving

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Prep for turkey leg lifts

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WARMUP: little of this little of that
THE THANG: 4 rounds-goblet squats, right arm press, left arm press, right side row, left side row- mosey- 4 rounds swings, clean and press, high pull, deadlift- mosey- 3 reds. Step ups, dips, Derkins. Mosey, flutters, American hammers
MARY:
ANNOUNCEMENTS: Christmas party.
COT: travel, thanksgiving, Ms, 2.0s

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cold start

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– WARMUP: Mosey 1/4 mile around the track
– Dynamic stretches:
– Arm circles (10 forward, 10 backward)
– High knees (20 seconds)
– Butt kicks (20 seconds)

THE THANG: Circuit 1 (2 rounds):
– Run 1/4 mile (moderate pace)
– merkins (20 reps)
– Air Squats (25 reps)
– flutters (30 reps)
Circuit 2 (2 rounds):
– Run 1/4 mile (fast pace)
– alternating jump squats
– shoulder taps
– big boy situps
Circuit 3 (2 rounds):
– Run 1/4 mile (moderate-to-fast pace)
– Mountain Climbers
– Jump Squats
– LBCs

ANNOUNCEMENTS: trash pickup, bethel mens shelter, convergence
COT: prayers around the circle

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Slowburn 11/08/2024

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WARMUP: mosey, SSH, windmill, arm circles, IWs, Peter parkers
THE THANG:big boy, flutters, A.H.s, plank jacks, Mtn. Climbers X2
merkins, dips, squats-, alternating lunges, CDDs (20, 15, 10)
MARY: multiple
ANNOUNCEMENTS: newsletter
COT: prayers and praises around the circle/ Twister getting hitched, Cobra Kai mother in law.

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Going old school

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WARMUP: 33 and 11…we did this twice. 33 SSH followed by 11 burpees. We did this at COT then ran over to the front of the school about .25 miles away and did 33 and 11 again. Ran all the way to the back of the school and playground.
THE THANG: 5 total exercises.
1. 5 pull ups
2. 10 burpees
3. 15 hand release
4. 20 squat jumps
5. 25 flutters
6. Run a lap around the track area

We rinsed and repeated and added 2 to each exercise for round 2, and then added another 3 for round 3.

Ran over to the picnic tables for dips and 1 legged squats. We did this 3x.
MARY: yes, done
ANNOUNCEMENTS: covered
COT: lots of patience and perspective

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Guys don’t curtsy

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Kept it simple, a little mosey warmup then did some crazy curtsy lunges. A lot of them. Butt was sore for days. Lots of leg exercises to help with running for later in week. We also did a good bit of an work. Finished with the usual hip exercises and all of them. Good message about getting focus off yourself and on others to make an impact.

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Old school at the Fort

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The Fort is where it all started…need I say more. For many of the Pax of the Fort, this was their first post and it set the tone their journey since that time. While the Fort has multiplied many times over since it inception in 2012, this AO stands as the cornerstone for the culture, fellowship and brotherhood for our region.

YHC was excited to be asked to Q and while I had to navigate some calendar issues, it was an opportunity not to be missed.

In preparation for the Q, it was an easy decision to reach out to my Shieldlock brother, DD, to co-Q with me. He and I had been traveling this week and a beat down with some fellowship was just what the doctor ordered to remedy that jet lag.

WARMUP:
Sprint to Sweet Baby Jesus church located in downtown Fort Mill
SSH x 20
5 burpees
IW x 15
4 burpees
Windmills x 10
3 burpees
Squats x 15
2 burpees
Merkins x 10
1 burpees

THE THANG:
Step work at the church x 3
Mix in between
CDD x 10
Lunges x 10
Monkey humpers x 10

Partner Dora around the church
100 Merkins
200 Squats
300 LBCs

Hand off to DD

Run to gas station
10 burpees

Run to scarecrow hill
Bear crawl up the hill
10 burpees

Run to Massey
Run up Massey
10 burpees

Run to Close Bldg hill
Bear crawl up hill
10 burpees

Run to WEP
Run up WEP hill
10 burpees

Run to COT

ANNOUNCEMENTS:

Read the newsletter

COT:

DD discussed the “mountains” in our life and the perseverance to overcome them.

YHC discussed seeing your M as a child of God and them as a blessing

Lots of items shared during COT including prayers and praises.

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Cindy is missing!!!

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Did a warmup near shovel flag as we anticipated the arrival of our fearless Q. SSH, windmills, shoulder taps, Imperial Walkers and Peter Parker’s. Decided we would take a mosey down to the next stop for a few other exercise’s. Was headed to see Cindy but she was kidnapped so we had to improvise with rocks instead. Tricep extensions, curls, overhead presses and squats. 3 rounds of 20. Anchorman put us on a DORA with merkins, big boys and squats. With a few minutes left Old Bay gave us a wall sit exercise to round things out. Back to COT for ab lab led by the pax. Shorty will get another chance to redeem himself in the next few weeks. Peace out.

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Not all abs are in 6 packs

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WARMUP: We did some SSH, some windmills, some imperial and hillbilly walkers, some Moroccan nightclubs and a few more SSH since I accidentally stopped early with the first set…

THE THANG:
Shuttle run style workout on the field. Starting on the goal line we ran to the 20, did 20 reps of the exercise, ran back to the goal line the. To the 40 for 40 reps, back to the goal line, the other 40 for 40 more reps, back to the goal line and the other 20 for 20 reps and then back to goal line and run the full length of the field and back. Once back hold a plank for the six and then together 1 minute of plank and onto the next exercise

-LBC
-Flutter
-Freddie Murcury
-Leg Lifts

I had more but we ran out of time

COT: it happened

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