Tag: Bass-o-matic

Track and Stack at the Ballroom

Leave a comment

YHC was humbled to be asked to Q at the Ballroom. Heading into D2D, there is a feeling across the Fort of preparation for the big event. However, YHC wanted to challenge the Pax to make a downpainment on the day with a track inspired workout.

WARMUP:
Mosey to the parking lot beside the playground
Windmills x 10
Diamond merkins x 5
SSH x 20
WAM x 5
MNC x 20
Merkins x 5
IW x 20
Diamonds x 5
Mtn x 20
WAM x 5
Monkey Humpers x 20
Merkins x 5

Mosey to the football field

THE THANG:

Track and Stack
Run 200 meters followed by 5 burpees
Run 200 meters followed by 5 burpees and 10 merkins
Continue to stack each 200 with 15 LBCs, 20 SSH, 25 squats, 30 mtn climbers, 35 OH clap and 40 flutters

Mosey back to the flag for 3 minutes of Mary

ANNOUNCEMENTS:
Trash pickup coming on 3/22
Convergence on 3/14
Jaegar on 3/15

TClap |
0

Receipts/BackBlasts Matter

Leave a comment

WARMUP: the usual
THE THANG: Cinderblock stuff from HH (who should’ve created this BB; I waited, reminded, and now doing since my guy this AM is already on top of his…)
Happy- feel free to edit this…

MARY: some w Cindy yes
ANNOUNCEMENTS: newsletter
COT: 30 min- executed by Bass on topic of Surrender

TClap |
0

The Sheldon Cooper

Leave a comment

I picked up the substitute Q stick from <@UN6PTD007> as he’s DR this week and he picked up one of mine from a few weeks ago.

WARMUP: Mosey over to the track. The obligatory SSH, Morrocan nightclubs, windmills

THE THANG: The Sheldon Cooper. 10 rounds of descending reps. Run a lap around the track, perform 10 burpees, 10 squats, 10 merkins and 10 big boys. Continue this pattern and decrease your rep count by one after each lap.

This was intentionally chosen so that each pax could push themselves as hard as they could, regardless of the pax around them. This provided some good fellowship for a few and the ability to go hard for others.

MARY: Planks and Peter Parkers

ANNOUNCEMENTS: D2D, Jaeger, Convergence. Read the Newsletter

COT: Prayers for new job opportunities, health, and healing.

TClap |
0

1% better at Slow Burn

Leave a comment

YHC was honored to be given the Q stick at Slow Burn and challenged the Pax to get 1% better this AM. You see, status quo is comfortable and safe because it is known. Showing up to an AO offers disruption because you do not know what you will encounter from the Q. As a Fort Redwood I dont have tons of new ideas but I do challenge those in attendance to get better as I am confident that this momentum will carry you through the day as it has for me over the years.

WARMUP:
Mosey to Persis parking lot and circle up
Windmills x 10
SSH x 20
Mtn x 20
MNC x 10
IW x 10
Lets go!
THE THANG:
Mosey to Lowes with (3) stations. At each station, we completed max number of reps for each exercise within a minute. Pax were instructed to use sidewalk chalk to note their number

Station 1
Burpees
Flutters
WAM

Station 2
Lunges
Hammers
Diamond merkins

Station 3
CDD
Big Boy

Rinse and repeat but with a caveat to do 1 more rep of each exercise with a partner

MARY:
Twister on Gas Pumpers
Boogie Nights on LBCs
Barry Manilow on Dying Cockroaches
Assassin on Peter Pointers

ANNOUNCEMENTS:
Read your newsletter

COT:
Prayers for safe travels, new jobs and for grace

TClap |
0

Dancing the Tariffs Away

Leave a comment

WARMUP:
Imperial Walkers
Low slow squats
Hillbilly Walkers
LBC
Plank with some stretching

Mosey to front of school
12 Dips
5 step ups each leg
3 rounds
Mosey to back of school
Wall sit while 1 PAX goes up and down stairs
20 quick steps
5 irkins
15 quick steps
5 irkins
10 quick steps
5 irkins
THE THANG:
Mosey to football field
10 squats
Lunge walk 10 yard
10 merkins
Mosey back to goal
10 squats
Lunge walk to 20 yard
10 merkins
Mosey back to goal

Rinse and repeat to the 50
2nd round
Same distances
Reverse lunge walk
Sumo squats
Plank jacks
Reverse mosey to goal line

MARY:
Freddy mercurys
Rosalitas
Protractor
ANNOUNCEMENTS:
Read Newsletter
COT:
By not accepting God’s free gift of Grace we trample on the sacrifice he has provided for us.
Let’s instead honor the sacrifice and accept that free gift which is in our best interests :pray: :fire: :point_up_2: :raised_hands:

TClap |
0