Tag: Bobber

Takin’ it back old school because I’m an old fool

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WARMUP: we ran up the hill on Massey into the big parking lot to circle up. Started with some SSH and stopped pretty quick to get in cadence. 5 burpee penalty. Started over with SSH in cadence…stopped again to get in cadence. 3 burpee penalty. Started again and stayed in cadence for the most part. Moved on to sumo squats, merkins, shoulder taps, up and down dog, and finished with some back stretching.
THE THANG: From the parking lot, we ran down the grass hill over to the small lot with the wall that used to have nails sticking out (we didn’t find any of those). We did 7s here with burpees at the bottom, jump the wall, and donkey kicks at the top.

Finished here and had a short run over to the “step up” wall. Before we left the parking lot, we were reminded we have one mouth and 2 ears and if we’re thinking of our responses before someone else is done speaking, are we truly listening??

Made it to the step up wall where we did 11s. Steps up were both legs (bad idea here) and we did decline ranger merkins for the other half of our 11s (10+1, 9+2…1+10).

Left here with the plan to go to LBJ church and with 15 min left, we Omaha’s back to the big parking lot. Dora was the plan and previous site Q Bobber suggested running up and down the big hill…so we did. Partner up and Dora was: 100 diamond merkins, 200 jump squats, 300 flutters 2 count…which no one made it to flutters.
MARY: 5 min to spare we ran back to COT for MARY. Both Jackelope and State Farm got a chance to call cadence and crushed it!
ANNOUNCEMENTS: lots! Check out the newsletter! Dam to dam is coming so look for Sept 1 sign up!
COT: welcomed Stiletto who was visiting Maximus from TX, and Wegmans has 13 weeks to perfect his smoking craft as he takes care of that new baby!

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Twisted Fox

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WARMUP:
SSHs, Windmills, Tapytaps

THE THANG:
Strength exercise today was a 1 hand pushup negative. Sets of 2, 3 and 4 during the coarse of the workout
Anaerobic exercise was bear crawls (40 yds) followed by pullups (5) for 4 sets
There was also a SSH calf set. As well as a deadhang competition with core exercises (Cohiba won)

Ask Hardwood about a fox and Bobber if he ever passes the M’s “notice anything different?” test.

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Tabatas w/ Cindy

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WARMUP: BandCamp warmed us up well with Broga, so it was SSH in Cadence x 25 and we were ready.
THE THANG: Took the Tabata theme I Q’d earlier in the week @ Bushwood to Varsity. Sorry Bobber. Since we were at Varsity thought what the hell, let’s throw in exercises with Cindy.

1 Tabata Round = 3 different exercises, 2 sets of each exercise backtoback, and then 1 set of each exercise all the way through for a total of 9 sets. 30 secs on and 10secs of rest = 4 1/2 min of exercise w/ 1 1/2 min of rest.
In between Tabata rounds we went to the pull up bars to monkey around. The flow is below:

1st Tabata Round
1st Exercise: CurltoCleantoPress with Cindy
2nd Exercise: Dead Lifts w/ 3 Rows completed at the bottom of the dead lift before coming back up with Cindy
3rd Exercise: Alt. forward lunge with a full rotational twist ( twist to both sides while holding the lunge position ) with Cindy

1st Pull Up Bar Routine – Challenge to the PAX was to complete the routine without coming off the bar.
1 Pull up – 1 Knee to Chest
1 Pull up – 2 Knees to Chest
1 Pull up – 3 Knees to Chest
1 Pull up – 4 Knees to Chest
1 Pull up – 5 Knees to Chest
1 Pull up
Completed 2 Rounds of the above.

2nd Tabata Round
1st Exercise: Kraken Man Makers – Man Maker performed with 3 block merkins.
2nd Exercise: BigBoy Situp into an American Hammer with Cindy ( At the apex of your BigBoy Situp complete an American Hammer, then come back down )
3rd Exercise: Sumo squats w/ 3 pulses at the bottom with Cindy pressed overhead

2nd Pull Up Bar Routine – Challenged Pax to stay on the bar to complete 1 round.
3 close grip chin ups, walk hands out on the bar to shoulder width apart and then perform 3 reg. chin ups, walk hands out on the bar to a wide grip and then perform 3 wide grip chin ups.
Completed 2 rounds of the above

3rd Tabata Round ( only had time enough to complete 1 set of each exercise )
1st Exercise: Perform a Merkin but hold at 6 inches and complete a Peter Parker, then complete the Merkin.
2nd Exercise: KB swings with Cindy
3rd Exercise: Perform a straight leg lift and hold with legs at apex, with Cindy in hand perform a crunch in an effort to reach your toes, then lower and upper halves come back to rest position ( rest position for lower half is 6 inches – don’t let your feet hit the ground )

MARY: N/A
ANNOUNCEMENTS: Bethel Mens’ Shelter 8/4, Final Countdown CSAUP, and probably a few others I forgot
COT: All PAX were asked to give a praise, prayer focused on being grateful to the point that it impacts those around you.

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Roots

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Swampy Soup conditions were no match for 17 men to do the harder thing by launching from startex and heading into the #gloom. And when I say #gloom, I mean original AO, full grass, dirty, immersion. *just want to add that it makes me so happy to see Bojangles out with us again. pretty close to an OG and a strong leader. 2.0 Jackalope falling right in and establishing his own path too. Very cool. Cousin Eddie Accelerating, Bobber has the gift of gab, and Grout is a silent killer.
WARMUP: Full COP with SSH, IW, Merkins, Windmills, overhead claps.
THE THANG:
1. head to hill for Jacobs ladder (7) with Donkey Kicks and Bombjacks
2. Playground- Partner up for lap around playground while partner does pull ups till return. Flapjack. Rinse/Repeat
3. Partner Derkins/Dip. P1 hold plank, P2 does exercise on back of P1. 10 reps. flapjack; Rinse/Repeat
4. Pike Place Muscle ups and wall sits. Extra credit for IJ, Bandcamp and Funhouse for heading after the #monster
MARY: LBC, Rosalita, Hello Dolly, American Hammers, V- Up
ANNOUNCEMENTS: Stuff the bus, 10 year coming up
COT: Praise for Kermit’s new job. Bonsai’s leadership, and a few prayers for YHC Rhinoplasty

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2:00 Minute Drill

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Warmup: 50 SSH IC

Mosey up “the hill” all the way to Harris Street stopping roughly .2 miles for 12 Merkins IC
Run down Harris to a Church Parking Lot for another 12 IC Merkins
Took a Right down a street towards WEP. Stopped in Pike Parking Lot for 12 More Merkins IC
Stopped at the corner by 160 for 12 More Merkins IC
Circled back to the Parking Lot by the band stand for 12 More Merkins IC

At the Parking Lot we did a 2 minute Drill. Every 2 minutes a timer would go off and we would have to run up to the smaller parking lot by the road. Throughout the routine the PAX
would execute : 40 Burpees, 80 Squats, 120 4-CT Flutters. (the flutters were a real crowd pleaser)

Finished up there at around 5:48 which meant a nice mosey back towards COT stopping along the way to do 10 HR Merkins at each stop sign. We did 10 more at COT to get us to 150 Merkins for the day

Once we got back to COT we had time for a short AB filled Tabata 45 seconds of work followed by 10 seconds of rest. Exercises were:
LBCS
Hello Dolly’s
Hammers
Big Boy Sit-ups
Plank
Burpees.

Took us right to 6:00

Prayers for safe travels, health, and hope for work challenges.

Thanks to all who came out!

Until next time….

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Tabata Combos

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WARMUP: Moseyed out of the parking lot towards the hill behind the school. As we moseyed down the hill to the pull-up bar area we performed buttkickers, high knees, and karaoke x 2. Once we arrived at the pull-up bar area we performed Windmills x7, Tappy Taps x 10, MNC x 12, and SSH x 21 all in cadence.
THE THANG: Tabata format wo, 30 sec of exercise followed by 10 sec of rest. A round included 3 different exercises. Complete 2 sets of each exercise and then move to the next one. Once 2 sets of the 3rd exercise is completed run through the 3 exercises again but only 1 set of each. Target is 4 1/2 minutes of exercise with 1 1/2 minutes of rest per round.

1st Tabata Rnd:
Mountain Climbers ( 1 rep each leg ) into a Merkin Alt. Single Leg V-Up ( 1 rep each side ) into a Full V-Up
Alt. Side Lunges ( 1 rep each side ) into a Ski Squat Jump ( legs are close together )

In between Tabata rounds we strolled over to the pull-up bars.
1st pull-up bar routine: 5 reps of 1/2 pull ups ( only completing half the rep pulling up ), followed by 5 reps of 1/2 pull ups ( only completing half the rep coming down from apex ), followed by 5 full pull ups. Completed 2 rounds.

2nd Tabata Rnd:
Inch Worm Merkins
Alt. Freddy Ms into a full body crunch ( keep legs at 6 inches, complete Freddy M on each side and when body is fully extended go into a full body crunch bringing knees to chest and trying to touch your toes )
Alt. Backward Lunges into a Jump Squat

2nd Pull up bar routine: Pax that were waiting their turn gave the Pax on the bars 10 counts. PAX on the bars had to hold 3 different positions for a 10 count. 1st hold was chin above bar for a 10 count, 2nd hold was half way down for a 10 count, and 3rd hold was a dead hang. Completed 2 rounds.

3rd Tabata Rnd:
Apollo Onos x 3 into a Single Leg Burpee ( the Apollo’s are on a 3 count so you switch legs for the single leg burpees )
Broad Jump to Burpee followed by 2 SSH moving backwards ( gets you back to starting position from the broad jump )
Ski Abs ( 1 rep each side ) into a Plank Jack

Ran out of time so the fellas missed the final pull up bar round. Moseyed back to COT.

MARY: None needed
ANNOUNCEMENTS: Bethel Men’s Shelter on 8/4, CSAUP- The Final Countdown
COT: Lifted up marriages, health, and safe travels for traveling PAX.

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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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Hardest 24 minutes in all of The Fort…

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WARMUP: Sasquatch ran the PAX to a lit area and instructed them to form 3 lines facing him (2 lines of 4 and 1 line of 3).  After some initial gloom-fogged math and logistics, he got to limbering up the PAX for the first 15 minutes.  Queue *SPONGEBOB VOICE* “21 minutes later” the handoff was completed to YHC (SkateOrDie)
THE THANG: Given that YHC was shorted 6 minutes, we had to forego the body destroyers and get after it… the PAX moseyed (alright, just short of dead sprint) around to the back of the school (NAFO) and found some picnic tables and benches.  The group performed step ups while 1 PAX ran around the outer sidewalk, serving as the timer.  Upon completion, the next PAX ran while the group did box jumps. Rinse and repeat 2 more times. The PAX then repositioned (again, just short of dead sprint) to the pull-up bars behind the JROTC building. Next up, the group completed 1 pull-up, 2 chin-ups, and 3 merkins, rinsing and repeating, while 1 PAX ran to the stop sign at the top of the hill as a timer. Repeato until the remaining PAX ran. The PAX again repositioned (yeah yeah dead sprint…blah blah) to the hill behind Sugar Creek Elementary School. After hearing some mumblechatter about the stupid things we do, YHC implored the PAX to realize that the “stupid things” we choose to do are preparing us for the “tough stuff” that we have to do at other points in our lives. Next up, Jacobs Ladder (1 big boy sit-up at the bottom, 10 burpees at the top). We made it through 4-5 rounds for each of the PAX before repositioning (“quickly”) 1 last time to the bottom of the hill back to NAFO. Once a 10-count was counted, jail break sprint back to the stop sign at the top of the hill and then back to COT for MARY!
MARY: Flutters and Hammers were on the menu, followed by… wait for it… THE BODY DESTROYER!!
ANNOUNCEMENTS: Read your newsletter!
COT: 🙏🏻s for both spoken and unspoken items on our ♥️s. Thanks for the opportunity to lead gentlemen!!!

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Recess at Block Party

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WARMUP: 10 Burpees OYO then grab bricks from DD’s truck and mosey to bank parking lot

THE THANG: Pax moseyed from bank to WEP and back to bank with a partner and two bricks for each pair of pax. One partner had the bricks and they were traded back and forth between partners after each exercise throughout the workout. We did all sorts of fun stuff, including:

Merkins
CDDs
Wide arm merkins
Burpees
SSHs
Seal jacks
Moroccan Nightclubs
Peter Parkers
Parker Peters
Bombjacks
Plank jacks
Flutters
Dollies
American Hammers
Man makers
Pull ups (for Trucker)
Wheelbarrows
Bear crawls
Crawl bears
Lap around the playground
Overhead presses
Boxer punches

MARY: Rebel finished off the pax with a bit of Mary in the lot

ANNOUNCEMENTS: QSource on Tue at Baxter Starbucks, Coffeeteria on Wed at Kingsley

COT: Great to have Cousin Eddie out for his 2nd post after FNG status last week. T-claps to Rebel for helping him launch well and to Cousin Eddie for giving Rebel some added purpose!

The workout today was inspired by Sprockets from F3Boone, who led a brick based workout 2 weeks ago. The intent today was to break out of our routine and to create an extra push and some accountability with a partner.

After 10yrs+ posting in The Gloom, I still find it tough to roll out of bed at 0430 most mornings. It’s easier than it once was but it’s NEVER easy! I know that I’ll get better if I post, but I’m also susceptible to the voice in my head saying “you need some sleep” or “you can still exercise on your own at 0600”. Either or both might be true on any given day, and when I’m focused on ME, then the odds of me giving into that voice are high. The key to rising early and posting with you, my brothers, is when I can focus outside of me and instead see YOU. I know how much I’ve needed you over the years, which reminds me that there are many mornings when you need someone else beside you in the Gloom. Making that choice to be that someone is always the extra push I need to get out the door. When I can surrender my self, my ego, my petty simple desires…that’s when I find that something extra — another gear, a purpose, inspiration, the Holy Spirit…whatever you call it for yourself. Surrender…give your morning for your brother…it’s a small sacrifice with a HUGE payoff.

Thanks to Kermit for the honor of leading the pax this morning!

Keep Posting!!!

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