WARMUP: walk to corner and wait for Stang
THE THANG:
Carrying the 6 plus ruck sacks we hit 2.5mi through Baxter and back to COT
MARY: n/a
ANNOUNCEMENTS: read newsletter
COT: Olaf took half the PAZ to uncharted territory at end and so hopefully nobody got lost or bit by coyote 👍🏻👏🏻🐆
WARMUP: mosey around runde park and down towards marina with stops for some exercise moves
THE THANG:
CakeBoss at helm: traditional Dora
100 merkins
200 LBCs
300 Squats
Partner runs hill (50yrds)
Swap
Mosey back to runde for handoff to Mr Clean
12 or so Cindy exercise moves with a run in between each
MARY: breathing exercises 😜
ANNOUNCEMENTS: bourbon tasting,
COT:keep posting
WARMUP: mosey, SSH, low slow squats, merkins
THE THANG: played Charge (everyone’s a winner). We went over 1.75miles more burpees than desired and put in work.
MARY: plank Jack’s, burpees,
ANNOUNCEMENTS:
COT: prayers for marriages and fighting the selfish desires to focus on my agenda rather than helping others.
WARMUP:
Mosey to FM Church of God…SSH, Low slow squats, seal jacks and Moroccan nightclubs. Mosey to FM Baptist rear parking lot.
THE THANG:
Deck of cards: Hearts = Merkin. Spades = BBSU. Diamonds = Lunge. Clubs = Crab cakes. Joker = 15 burpees. 2s = Lap around parking lot. PAX made it through 90% of the deck before DOAH decided to “help” by selecting new cards for the remainder of the WO. As punishment for DOAH’s “help,” we pivoted to 7’s on the Withers St hill. Jump Squats at the bottom and merkins at the top.
ANNOUNCEMENTS: Many options for community leadership coming up in the next few months.
COT:
WARMUP: We did some stuff around the SF then crossed the street to find better pavement and church cameras for Monkey Humpers
THE THANG: We moseyed behind the church where the pax found a stack of toys and chalk. Each pax picked a partner and together they picked a toy and then set up a station with an exercise. Partner 1 did the exercise while Partner 2 ran a short loop. Flapjack. Then move to next station with Partner. After completing all stations, we changed partners and stations, made up new exercises and repeated the cycle.
MARY: We split Mary between the back lot and the SF lot. Cousin Eddie earned his War Baby label for the morning by pushing the pax a little extra with BBSU x20 as we closed out.
ANNOUNCEMENTS: Trash pick up Sat, clown car Sat for COLA 10yr, CPR training Sat
COT: The open-ended weinke today was aimed at sparking some creativity among the pax and inspiring potential Site Qs. Our 4th core principle is “peer led in a rotating fashion” and that applies to Site Qs as well as to workout Qs. I look forward to the day when I’ll take a Shovel Flag once again. Our Site Qs lead right on the front lines — it’s not easy…and that’s why it’s so important and so fulfilling!!!
Thanks to Dojo for his leadership and the opportunity to carry The flag this am!
WARMUP: nada
THE THANG: Baxter loops. Run fast
MARY: nada
ANNOUNCEMENTS: read newsletter
COT: pray🙏
WARMUP:
15 SSHs
Mosey up large hill
Plank:
-Broga
10-Hillbilly Walker’s
Mosey down the hill
10-Merkins
15-Low slow squats
Mosey
Lunge Walk
Mosey
Bear Crawl
THE THANG:
Star of Pain
8 exercises perform 1min each
1 burpee move to next station
Two rounds = 16 Burpees
MARY:
Plank on church step wile 1runner goes up steps and back
Hold plank until all PAX are complete
ANNOUNCEMENTS:
Shoes for Kenya success 👏🏻🥓
Bourbon 🥃 Tasting coming up
Read newsletter
COT:
Prayers for all in path of hurricane Ian
Happy Birthday to the Fort 9/29/12
Prayers for marriages and to “get right” in order to be right for your M
WARMUP: COP warmup to get Cake Boss loose for his walk before the rest of dashed for the Main Event
THE THANG: Run down to SIM parking lot for a series of carioca, high knees, butt kickers, Nur and sprints with burpees intermingled throughout.
Pax each grabbed two bricks for a series of brick work including Seal Jacks, Moroccan nightclubs, overhead claps, burpees and other fun.
Run back to Walgreens for series along the wall round 1 solo and round 2 with partner
Balls to the wall
Bear crawl across lot
Crawl bear back
10 burpees
People’s chair
Mosey to side of Indian restaurant for 11s on the picnic tables (derkins & dips)
Mary– pass the baton among the pax
Mosey home
COT: Great to lead the pax in place of Cake Boss whose on IR (but still posting in the Gloom for some light work and 2nd F — way to go brother)!
My first workout with Hayden Fry who smartly waited to make his first post at The Fort instead of Chicago before he moved south. Great to have you on board!
Vuvu can’t decide whether to run or bootcamp so he got a little of both, walking with CB, then running all over the Gloom to find us, then joining for the final 15. Nice work!
Prayers for Slapshot and his M and family as they navigate unfortunate health news for is MiL. TAPs, brother.
Thanks to the pax for pushing throughout and especially for posting. I can’t do this thing we call life alone, and it’s invaluable to know you’re always there.
WARMUP: none… Just go
THE THANG: Run to Wally World via 160 left on stone crest until hit Model A. Then do BASS which consists of 5 burpees, 20 American hammers, 10 squats and 10 SSHs. Run back to COT do exercises again and repeat back to Wally World. Just a little over 4mi.
MARY: optional
ANNOUNCEMENTS: trash pickup Christmas party
COT: marriages, 2.0s
WARMUP: Mosey and Circle up, exercises for starters
THE THANG: Cinder block work- 15 shoulder Presses- a lap(with cider Block) x2, 20 curls- a lap (with block)x2, 15 uprights-a lap (with Block) x2, 20 Bench press-a lap(block) x2, 20 merkins on block- a lap (with block) x2, 10 manmakers- a lap(with block) x2. Then transitioned to pull up bars and did elevens, 10 pull ups and to bottom of hill 1 merkin, 9 & 2, 8&3 and so on! some finished!
MARY: ran out of time- Read a Sean Kelley prayer
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for Marriages , I forget the specifics