Tag: Brad Saunders (Dinghy)

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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Almost 850lbs of weight were moved over and over

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WARMUP: Moroccan night clubs, low slow squats, windmills, merkins, 400 m mosey, more Moroccan night clubs

THE THANG:
Besides our rucks with +-35# each, we had about 600# of combined weight of different sizes and types of sandbags, 4×60# sandbag, 2×40# sandbag, 1×45# Jerry can, 1×60# med ball, 1×80# mes ball… we set them up in a circle and in a rotating way, with rucks on, we performed the following:

3 reps of the sandbag bear complex, complete one cycle for one rep:
power clean to chest,
front squat,
push jerk to back rack,
Back squat,
Push jerk to front rack then ground

If no sandbag available do med ball over the shoulder toss x3

Rotate to next sandbag, med ball, to try different weights and types of sandbags.

After all 7 pax completed one rotation of bags, ruck 400 meters.

In a rotating way, farmer carry sandbags and Jerry can for 50 yards, no SB or JC available near carry a med ball.

After all 7 pax completed one rotation of bags, ruck 400 meters.

We had enough time to do another rotation of the sandbag bear complex with 2 reps each.

After all 7 pax completed one rotation of bags, ruck 200 meters.

It was a though workout but all 7 pax put their best effort.

MARY: 6am
ANNOUNCEMENTS: cannoli run, convergence for Kenya
COT: stays in COT

🎄Tinsel, out

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Sandman WOD

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WARMUP: SSH, Windmills, MNC
THE THANG:
5 Sets of 7 Reps
With Ruck and Sandbag in hand
Power Clean, Front Squat, Push Jerk to Back Rack, Back Squat, Push Jerk to a front rack to Ground
5 sets of 7 reps

6 Rounds with Ruck on:
10 Sandbag Thrusters – Sandbag Overhead carry 100 meters – 20 Sandbag Bent Over Rows – Bearhug sandbag carry 100 meters
Rinse & Repeat x6
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer

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one PAX’s Manion recovery is another PAX’s Tuckfest prep

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some PAX were recovering from Manion, some PAX heading to Jax for GrowRuck this morning, some PAX heading to Tuckfest for the weekend so a moderate workout was on the docket.

THE THANG: 2x kingsley park loops, stop every 5 minutes to do about 10-15 merkins and squats in different variations. a little over 2 miles total.

MARY: broga type stuff for about a minute

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Slow and Gritty

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WARMUP: SSH, Merkins, MNC, stretching
THE THANG: Ruck man-makers progressive count down using 13 parking spaces. 13 down to 1 (91 reps). Ruck squats progressive count down using 15 parking spaces. 15 to1 (120 reps)
MARY: none
ANNOUNCEMENTS: newsletter
COT: closed in prayer

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ChuaHut and water buckets

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WARMUP: Moroccan night clubs, overhead claps, low slow squats, merkins
THE THANG: two 2 men teams, partner 1 carried the 30# and 50# kettlebells alternating weights to the other side of the hut while partner 2 did squats; switch partners and switch exercise to lunges, keep switching until done with ruck swing, high pulls, flutters. We got soaked even under the hut.
Rain stopped and went for a 1/2 mile ish ruck.
Back at the hut we ditched the KB’s and found two 5 gallon buckets full of water, one per team. Go back and forth in a zigzag going around each post, back to partner and hand the bucket until reaching the last post.
Back to kettlebells, partner one carries KB other partner carries bucket, around the driveway in front of the church. Switch half way around the circle, alternate with other team between 30# and 50# KB, we did 8 laps.
Back at the hut, pax 1 will carry both buckets to the other side and back, longways, while 3 pax did different exercises. Four rounds of this.
Went for another 1/2 mile ish ruck, back at the hut for some Mary.
MARY: flutters, chest presses, American hammers, more vest presses and finished in with triceps extensions.

COT: prayers for families, kids and teachers.

Tinsel out.

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