Tag: Boogie Down

Shieldlock Q at The Fort

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WARMUP: Destiny took the Pax thru some stretches that included warm up exercises.
THE THANG: Rebel broke out a Dora that offered the Pax 100 Wide Arm Merks 200 Dry docks 300 Dips 400 Flutters
Bass offered up some Wall work w bear crawls and lined up in plank positions and knocked out mtn climbers, walk around building w some incline merkins, around building again w flutters around building again with wall sits again with curls.
Fogerty closed us out with a quick round of 5s ( Bombjax and Merks) w the hill at the entrance then finished w 3 mins of Mary
MARY: YES
ANNOUNCEMENTS: Many discussed including Coffeeteria- Dam to Dam fundraising
COT: prayers and praises around the COT.

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I Don’t Always Dance Salsa, But When I do we Boogie Down !

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WARMUP: Welcome & Disclaimer
THE THANG: We jumped into a circuit training of pain stations with 10 Reps each of the following: LSS, Merkins, Flutter Kicks, 60lb Sand Bag Over Head Toss, Ruck Sack Curls, SSH, Monkey Humpers, 40lb Bent Over Rows, Big Boys. Every 5-10 minutes we Mosey a lap around the parking lot x2, and 1 backwards jog.
MARY: Lots of fellowship, and sweet tunes.
ANNOUNCEMENTS: HIM Camp, Men Bethel Shelter, & NEWSLETTER
COT: Praises & Prayer, 5th Core Principles and shared with Halfback about the 3 Fs.

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1 Q 2 Q 3Qs 4Qs at The Yard

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WARMUP: Bitcoin took us thru the disclaimer and a solid Warmup, complete with Imperial Walkers Hilly Billy Walkers, Wind Mills Cherry Pickers, which all began w a mosey.

The Thang:

Old bay grabbed the Q stick and walked us thru his maze of cones.  Some Pax paid attention and some Pax (well) not so much…
Old Bay
Zig-Zag Cone Course
– Line up for run through cone course by all (backwards run to start)
– Partner up (size not matter)
– Partner 1 does stationary exercise while partner 2 does moving exercises through the cone course
– Flapjack and then plank up until six is in
– Proceed to next round

1. LBCs –> lunges
2. American Hammer–>bunny hops
3. Peter Parkers –> karaoke
4. Flutters –> toy soliders
5. Hello Dollys –> backwards lunges
6. Low Plank –> butt kickers (2x)
Fogerty grabbed the Q and lead the Pax onto the Turf football field for a full 100yd ladder at every 10 yd markers.  Each pax added a rep up until mid field and then removed one rep until they reached the other goal line. Pax stated with 1 bombjax and 1 merkin at the 10yd line….2 of each at the 20, 3 of each at the 30yd line…Pax made their way back to the original goal line with same cadence but this time it was squats with overhead clap. Pax headed back to COT when Buddy ( Cousin Eddie son) took the Q stick and led the entire group back to COT w some butt kickers, Grapevine switching sides, Hops and finally a mosey to Circle up for 3 mins of Mary. Buddy did not relinquish the Q stick and led the pax in a round of Big Boys until time was called. Mumblechatter erupted around the 15th rep….but we were all better for it !! Nice job Buddy!!

ANNOUNCEMENTS: stuff the bus, HIM camp next weekend and a round of prayers / praises from every pax.
Bass took us out in prayer.

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Stuff the Bus Convergence

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WARMUP:
Ran over to parking lot behind football fields
SSH – all exercises were to 20 INC
1 burpee
Windmill
2 burpees
Cherry Pickers
3 burpees
Squats
4 burpees
Moroccan Night Club
5 Burpees
Imperial walkers
6 burpees
Merkins
7 burpees
LBC
8 burpees
CDD
9 burpees
Flutter
10 burpees

Throughout the workout we had pax share about different opportunities we have within The Fort to serve our community. We had the following speak (Fogerty – Trash Pickup, Cousin Eddy – Bethel Men’s shelter, Jiffy – FM Care Center, Stuff the Bus)

Partner Up
Round 1 –
Squats
Flying Squirrels
Inch worm merkins

Round 2
Big boy sit-ups
Jump Squats
Wide arm merkins

We have an amazing opportunity in The Fort to impact our community. We have pax impacting our community through service. Challenge was raised, if you aren’t actively impacting the community, why not?

It was an honor to be able to lead the workout this morning. This was diffident from most workouts because of the number of times we stopped to talk. However I felt it important to share with the guys what is happening around them. We also were able to congratulate Double D in his hand off of Nantan to Esso. Double D, thank you for you service to the pax. You have always been someone who ask the tough questions that challenge us and I thank you for that and what you did for our Region during your reign as Nantan. Esso, I look forward where you are going to take us and your energy to lead. We have a bright future ahead.

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DORA with a View

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WARMUP: 4 different tour stops X 3 exercises in preparation

THE THANG: DORA with a View by the historic Millstone in downtown FM. In spirit of tradition we performed the traditional DORA- 100 Merkins, 200, Squats, 300, LBC’s. Partner lunge walked the Milestone steps & ran to 3rd light pole in between.

ANNOUNCEMENTS: Convergence, stuff the bus, bourbon tasting in the fall

COT: prayers for marriages, and being the best man we can, families that are growing, children going off to college,

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History of the Ballroom

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WARMUP: some stretching for a few of us New Balance wearers and then a wide variety of standard warm up fun

THE THANG: we reminisced about moderate pax and the beginning of the ballroom – started by Cakeboss and Change Order.

Wide Left, Culture Club, Dungaree, Manzel, Curious George and other names from the past were invoked…

We started at top of hill but stop sign w one Merkin. Ran down hill to bridge for one LBC. Then over bridge to the track to do one squat. Back to the top of hill for two merkins, then two lbc, two squats…etc to 7.

Back around other side of school for some dips and sermons (by request). A little Mary to finish.

Over two miles. Good mumble chatter.

MARY:
ANNOUNCEMENTS:
COT:

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Fun, games, and a feathered FNG

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WARMUP: mosey
The usual suspects

THE THANG:
Mosey
Corner 1 – multiple randomizers

Mosey
Corner 2 – small heavy thing

Mosey, karaoke
Corner 3 – single randomizer

Mosey
Corner 4 – larger heavy thing

Mosey

MARY:

Filled 3 minutes appropriately

ANNOUNCEMENTS:

Convergence 4 Aug at the Ballroom
DD handing over to Esso there

Stuff the bus – TC Walmart

COT: got it

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Yards of fun

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WARMUP: slight mosey. SSH, wind mills, produce pickers, mtn climbers, imperial walkers, hillbilly walkers, moroccan nightclubs
THE THANG: a little stretching with toy soldiers, knees to chest. Lined up to do 7s. Round 1 squats and merkins. Walk to top of hill then most to football field. 10 yard line exercises. Increment based on yardline up to 50(5 reps) then run back. Merkins, plank jacks, squats, SSH, shoulder taps. Last round did whole field with CDDs. Mosey to wall wait for six. Mosey to COT
MARY: PAX choice. Flutterjax, box cutters, hello dolly and Freddy Mercury.
ANNOUNCEMENTS: him camp, convergence, stuff the bus, journey discussion Wed at hangin with Stang.
COT: prayers for health issues lost friends and family.

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Better late than never

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WARMUP: produce pickers, Abe vigodas, imp walkers, Peter Parker’s and merkins
THE THANG: started with Motivator starting at 10. Then 1x burpee, 2x Carolina dry docks, 3x jump squats, 4x LBCs and 5x shoulder taps

Next round repeat with all rep counts doubled

Third round with all rep counts tripled

Then 4x, then 5x, then 6x, then we headed back down the mountain

In between each set, we either ran a lap around the church or did dips and flutters (your choice)

While all this was going on, 4 of our posters ran many miles very fast
MARY:
ANNOUNCEMENTS:
COT:

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