WARMUP: side Strattle and the regular
THE THANG: bump camp and yoga
MARY:
ANNOUNCEMENTS:
COT:
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
WARMUP: Abe Vigoda, Imperial Squat Walker, Mosey back & around traffic pylons, SSH,
THE THANG: Mosey to b-ball court. 4 corners equipped with F3 cards. Each corner focused on Cardio, Core, Legs, Upper Body. Nur, Ru, Side Shuffles in between each set. Soundtrack: Hall & Oates, Pat Benatar, Tom Petty, Neil Young,
MARY: Gas Pumper, Freddy Mercury, Protractor, Rosalita.
ANNOUNCEMENTS: Cannoli Run, Damn 2 Damn, Jaeger, T-Claps for <@U01ABNC7YLU>’s newborn Grand Daughter.
COT: Prayers for Guidance, Heath, Wisdom
WARMUP: Started with a 5 minute mosey around campus and then circled up: CherryPickersx5inCadence, WindMillsx5inCadence, SSHx15inCadence, HighKneesx20OYO, SSHx10inCadence, ButtKickersx20OYO, SSHx5inCadence, Burpeesx3inOYO
THE THANG:
Thang #1- Paula Abdul Parking Space Routine near the football field, move 2 lines forward – perform 2 merkins, then move1 line back – perform1 merkin, MOT = Bear Crawl to move forward & Crawl Bear to move back. All PAX start together on one end of the parking lot, called it quits after the 1st PAX traveled the entire lot. HarryCarry was King!!!
Thang #2 – Light Poles on the road at the back of the school: Mosey to every other light pole and perform 5 Diamond Merkins, 10 Merkins, 15 Wide Arm Merkins. Instructed the PAX to go to failure with each set of Merkins if they could not complete the rep count. By the end everyone had failed, a lot. Suplex was King of this round!
Thang #3 – We moseyed back to the basketball court area to complete a simple DORA – running portion was between the basketball goals, exercises: 100 SSH, 100 MCs, 100 PJs. Hominy and I crushed this round!
MARY: 3 minutes of your favorite stretches
ANNOUNCEMENTS: Bethel, D2D, D2DB10k
COT: STK
Six Booters and four Ruckers converged on Ball Room this morning for a music-themed workout. Conditions were cold and wet (33 and foggy). Here’s what we did.
Warm Up
– 10 Low Slow Squats (IC)
– 10 Windmills (IC)
Mosey around the lot to the covered walkway in front of the school
The Thang
The workout consisted of nine songs where an exercise was performed until a trigger word started another exercise
Song 1 – “Africa” by Toto
4m 32s of SSHs
Trigger Word: Africa – Burpees (7 total)
Song 2 – “You Can Call Me Al” by Paul Simon
4m 36s of Plank
Trigger Word: Al – Plank Jacks (4 total)
Song 3 – “Wagon Wheel” by Old Crow Medicine Show
3m 56s of Imperial Walkers
Trigger Words: Rock Me – Bomb Jacks (18)
Song 4 – “Another One Bites the Dust” by Queen
3m 43s of Plank
Tigger Word: Dust – Merkins (18)
Song 5 – “The Joker” by Steve Miller Band
3m 39s of American Hammers
Trigger Word: I’m – LBCs (32)
Song 6 – “Pour Some Sugar on Me” by Def Leppard
4m 56s of Moroccan Night Clubs
Trigger Word: Sugar – OH Claps (19)
Song 7 – “Wildflowers” by Tom Petty
3m 14s of Squats
Trigger Word: You – Flying Squirrels (24)
Song 8 – “Hotel California” by The Eagles
6m 32s of Calf Raises
Trigger Word: California – Burpees(4)
Song 9 – “Money for Nothing” by Dire Straits
4m 39s of People’s Chair
Trigger Word: Money – Merkins (17)
NMM
Who knew five minutes of Moroccan Night Clubs could wreck you? Today’s beatdown proved you don’t have to run far to get a good workout. Thanks for the opportunity <@U790WHUKC> and happy birthday <@U6AS1MBPG>. And great to catch up with our Ruckers at the end.
Remember to celebrate your wins louder than you mourn your losses. Progress deserves more energy than regret. Should’ve, would’ve, and could’ve steal too much joy. The windshield is larger than the rearview mirror for a reason.
Aye!
IJ
WARMUP: The usual SSH, windmills, cherry pickers other stuff
THE THANG: the goal was to stay warm which we did. Mosey around the whole campus and did some exercises. pax chose a card interestingly only had 4 cards to choose from. Card 1 sets of 10 flutters, SSH, Mtn climbers, American hammers and shoulder taps. Run to next stop. Card 2 sets of 20 monkey humpers, calf raises, sumo squats, seal jacks, and weezy Jefferson’s. Run to next stop. Card 3 merkins, big boys, squats, LBCs, and plank Jax. Sets of 15. Run to next stop. Card 4 amer hammers, mtn. Climbers, squats, SSHs, and Rosalitas. Run to flag bench work tris bis and stuff.
Did I mention there were a lot of women running around talking. Btw I led all this with a hurt back. Hence broke back.
MARY: Pax choice
WARMUP: Mosey up the back road and circle up at the light pole of YHC’s choosing.
Exercises in cadence were windmills, hillbilly & imperial walkers, low slow squats, holding people’s chairs with Moroccan night clubs, side straddle hops and seal jacks. And of course – the goofball in honor of <@U028PKR68GJ>’s glorious return to the gloom.
PAX planked for shoulder taps, single count merkins, a few Broga poses and recovered in time to mosey to the wall
THE THANG:
Lesson 1 – “the best remedy for anger is delay” – Seneca
BTTW – hold for 15 seconds and then do 5 d/c Australian Mountain Climbers in cadence, recover, walk it out, back to wall for wall sit for 30 seconds followed by shoulder presses from the wall sit position in cadence.
PAX repeated this sequence once more.
Mosey off to the next lot
Lesson 2 – “he who suffers before it’s necessary suffers more than necessary.” – Seneca
Dora with a partner – because we shouldn’t do life alone. Partner 1 exercises while partner 2 runs. Then flapjack. Rinse and repeat until all exercises were finished.
50 burpees
100 squats
150 double count flutters
All finished and we moseyed to the basketball court and circled up for abs
LBC’s in cadence
Flip over for Superman holds
The following three exercises were done in double count cadence keeping legs in the air at all times until the third exercise was completed
1 – 10 LBC’s in cadence
2 – 10 Hello Dolly’s in cadence
3 – 10 Rosalita’s in cadence
Quick recovery in time for some protractor holds at various angles and recover to head to COT for a 60-second stretch when 0715 was upon us.
MARY: see above, but she was not there. Open to all men.
ANNOUNCEMENTS: We’re announced. Read your newsletter.
COT: remains the fifth core principle
YHC was blessed to start to the first Saturday of 2025 with the HIM of the fort. Thanks <@U07LMG5PDQU> – for the call. :eye:
She was a balmy 31 degrees. I was the only one wearing shorts. Go figure. Great to see so many faces at DP!
WARMUP: run to sunbelt parking lot. Standard array of SSH, IW, squat, cherry pickers, arm circles, merkins. Some karaoke thrown in for good measure to get blood pumping on cold morning.
THE THANG: 4 corners with reps of 25 each. Run between the corners. Squat, Carolina Dry Docks, Merkin, Mountain Climbers.
MARY: yep with some stretching
ANNOUNCEMENTS: Charity Wine Dinner fundraiser Feb 6th at Epic. Sign up is in 2nd F channel.
COT: Bella, sunrises, family travel, the Pax.
Sugar Daddy was a champ for showing up after missing his Q.
Great attendance and fellowship for a run through Baxter.
WARMUP: Boxing Day background from Gump
THE THANG: We stayed put in the Amphitheatre the whole 45 mins other than taking turns to run with imaginary box held overhead as the timing device for each exercise. Exercises included box jumps, boxing jabs, upper cuts, Box straddle hops, dips, derkins, squats, windmills, box cutters, and more
MARY: yes, included throughout
ANNOUNCEMENTS: some
COT: yes! It was great to have Flounder and his son (Emeritus Nantan of Cape Fear region — Gump) lead the pax. Good spirit and energy among the pax, including several Double Downers. We missed Jekyll who was FR with inlaws for holidays.