Tag: Bass-o-matic

Moderately Moderate

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It was a beautiful morning in The Fort and the PAX were moderately fired up for a moderate beatdown.

We did a quick warmup and we were off.

We moseyed over to the bridge for a thing I like to call the bridge of moderate pain.

11’s: 10 squats, run across the bridge, 1 merkin…and so on and so forth.
Circled up for some Mary
Dora: Partner 1 – 100 CDDs, 200 calf raises, 300 LBCs. Partner 2 – run over to the bleachers and run two flights.

Run back over the bridge for some bench work.
10 Step Ups
10 Dips
10 Incline Merkins

Back to COT for Mary, announcements, prayers, & praises.

JWow

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Non-Alcoholic Drinking Game F3 Workout

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Soundtrack: Amazon Music Playlist (curated by Amazon Music) “REDISCOVER THE ‘80S: College Rock

WARMUP:
– Mosey a lap
– Mountain Climbers
– Big Boy Sit-ups
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– LBC

FLIP CUP DORA: 80-160-240 Dora. Run down to the table, and try to flip the cup upside down. One attempt only. If you do it successfully, then you get to take 10 off of your required number of reps for the current exercise.
– 80 Merkin
– 160 Squat
– 240 LBC

RED OR BLACK: Do an exercise, and then bear crawl to the table. Declare red or black. Flip a card. If you get it wrong, you do a burpee. If you get it right, carry on. Nur back to the starting line and repeat with the next exercise.

– 30 Big Boys
– 15 Merkins
– 30 Low Slow Squats
– 30 Bicycles

WATER PONG: Split into two teams. Do two exercises, then run to the table. Take one shot. Run back. Repeat with the next set of exercises. When the game is won, the losing team does six burpees. The winning team only has to do the amount of burpees of the cups that are left on their side. No bringsies backsies. No bouncing allowed. No rebuttal.
– 20 Carolina Dry Docks 30 second plank
– 30 Calf Raise 20 Flutters (count on the left leg)
– 10 Mike Tysons 30 LBC
– 30 Squats 20 American Hammer

Concluded with MARY.

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I like legs!

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WARMUP:
-windmill
-ssh
-imperial walkers
-hillbilly walkers
-yoga flow: fwd fold – down dog- plank-6” – updog

Mosey around back
Wall sit and take turns running stairs

Lunge walk across bridge to flagpoles

THE THANG:
Lamp pole ladder – stop at every pole out and back
1st light- 3 burpee
2nd light – 5 merkins
3rd light – 10 squat
4th light – 20 mountain climbers
5th light – 20 side straddle hop

Last round: mosey all the way to end of road and back (no stops)

Lunge walk 2nd half of bridge on way back to Mary

MARY:
– Lbc
– Box cutter

ANNOUNCEMENTS: golf tournament, F3 Chester launch this sat

COT: prayers for healing: Dr appts for Bonsai’s daughter, Cherry Pie’s son, DD’s wife starting treatment, Nick Zervos’ recovery (USC student from FtMill shot over weekend breaking up a fight)

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Coupon Collectors Anonymous

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YHC provided the disclaimer and we got after it.

Warm-Up:
– Stretching (hams & calves)
– Imperial Walkers
– Mosey to the back wall → peoples chair with escalating 10-counts.

The Thang:
– Bear crawl halfway, lunge walk the rest.
– Mosey to back lot → pick up a heavy coupon (no slacking).
– Bicep curls IC: 20 → run to concession stand → Irkins IC → run back.
– Rinse/repeat 18, then 15.
– Mosey to side lot.
– Tricep extensions IC: 20 → run to curb/back.
– Repeat 18, then 15.
– Overhead coupon holds & bicep holds until failure.
– First to drop = 2 burpees, rest = 1.
– Final burnout: OH hold → bicep hold → 5 burpees.

Return to COT:

Through the bleachers (luckily gate unlocked).

COT:
– Announcements: Invergence, Golf Tournament.
– Prayers & Praises shared.

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2 loops – fruit loops!

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WARMUP: yes
THE THANG:

Loop 1 (2.5mi)
L on 160
L on Sutton
L on 6th Baxter
L on Drayton Court
YMCA trail back to the Y parking lot
Shady Grove Crossing
R on Market

Loop 2 (1.2mi)
L on 160
L on Sutton
L on Clarke Elliot
Thru circle onto Assembly
L into lot back to SB

MARY: not today
ANNOUNCEMENTS: leaders on the links, bourbon and bbq, dam to dam, newsletter
COT: absolutely!

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There and back again

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WARMUP: a couple announcements and plenty of kibitzing
THE THANG: munn to Harris through Sutton place to Sutton view into mason’s bend, did a little loop in there and the headed back

Ruckers probably just walked where they wanted to, that’s what they do
MARY:
ANNOUNCEMENTS:
COT: lot of guys are proximate to some health issues at the moment. We had a good share about that, which is one of those things that we get to do around here

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Post BRR

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THE THANG: run through Kingsley until you give up or have to get back to COT at 0600

ANNOUNCEMENTS: Invergence on Saturday

COT: Lots of respectables, Wisdom abounds, take advantage

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Remember 9/11

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WARMUP:
THE THANG: partners up while partner 1 runs hill partner 2 does 9 burpees, 11 squat jacks, step ups until partner returns rinse and repeat for entire workout. Climbing stairs and being prepared for whatever comes our way is what we get to do and need to be prepared to do. Keep up the hard work.
MARY:
ANNOUNCEMENTS: inverted, convergence, golf
COT: prayers for our country and being the light to our neighbors. Show kindness and love

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The 6 Rights make a Left Baxter Loop

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WARMUP:

THE THANG: Run 3.2 miles on large Baxter loop :
Market
R on Gardenia
R on Morris Hunt
R on Downing
R on Berkshire
R on Tuckerton
R on Richard’s Crossing
Back to COT
MARY:
ANNOUNCEMENTS:
COT: fight or flight – what is your choice today?

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20 by 10’s at Slow Burn

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Mosey warmup

Exercises in cadence (20) followed by mode of transport, then 10 more IC, run back to starting point
– merkins/lunge walk
– Squats/bear crawl
– Big boys/toy soldiers
– Handrelease merkins/lunge walk
– Cossack squats/bear crawl Big boys
– LBC/high knees
– CDD/lunge
– Monkey humpers/butt kickers
– Etc

Stretch

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