Tag: Casey Kasem

The Fort Mixtape

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WARMUP: SSH, windmills, Imperials, ham stretches
THE THANG:
Pauly D –
Rochamburpees
Rock Paper Scissors in a forearm plank. Winner does 1 Merkin, Loser does 1 Burpee. Tie Both do 1 Burpee. 10 rounds.
Ab Webb
1 Hand Release Merkins (in a puddle)
4x4ct straight leg Freddy Mercuries
GO until time or 10-40 is reached

Wheaties – short band special
Low slow squats
Lateral walks
Renegade rows
Lateral walks
Bear donkey kicks
Lateral walks
Single arm rows
Monster walks
Forefoot marches
Monster walks

Pusher – 5 merkins, 5 burpees per WEP swing

Casey Kasem – HIIT intervals (3 minutes) – 15 merkins, 20 shoulder taps, 25 jump squats

MARY: some
ANNOUNCEMENTS: BBBB, Bethel, Reindeer Run
COT: M health prayers, family health prayers

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Sally Field Has Entered the Chat

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WARMUP: windmills, imperials, ham stretches
THE THANG:
Paula Abduls from the amphitheater to the playground via trees
5 squats
5 merkins

20 dips at the playground
Circle N'Diaye
20 more dips

Bear crawl the big hill up to Calhoun. Practice the F3 Creed.

At Calhoun:
Group 1: Flying Nuns, Nur back
Group 2: Shoulder presses
Second round: Reverse Flying Nuns (aka 'Flying Nuns')/overhead claps

Triple Nickels on the parking lot hill – PAX choice
CK – smurf jacks
Ruby – burpees
Blue – seal jacks
LC – merkins
Jekyl – squats
Minuteman – scorpion CDDs

MARY: Freddies, fluttahs, LBC, scissors

ANNOUNCEMENTS: BBBB, start thinking about November Bethel NOW, Reindeer Run

COT: how your responses affect others, M job prayers

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Band Tabata

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WARMUP:
Light jog
Side straddle hops
Cherry pickers
Hillbilly walkers
Groin lunges

THE THANG:
Band Tabata (20s work, 10s rest). 2 exercises per round, as many reps as possible each round. Ideally 4 rounds of each exercise.

Single long loop band required. Swing set used for anchor point of band.

PAX 1 completes 1 round of each exercise, then runs up the hill to get the next round. Remainder of PAX continue working until PAX returns with new round.

Paired exercises: (“Pole” indicates band anchored on pole, “no pole” indicates band off pole.)

R1 – Pole
Squat to Row
Tantrums

R2 – No Pole
Deadlifts
Pull aparts

R3 – Pole
Single arm Rows (R/L)

R4- No Pole
Front Squats
Bent over tow

R5 – Pole
Hip thrusts
Press to rotations

R6 – No Pole
Reverse lunges (R/L)

R7 – Pole
Core Rotations (R/L)

R8 – No Pole
Bent Over Rows
Front Squat lateral stepping

R9 – pole
Single Arm Press (R/L)

LAST EXERCISE
Partner Pallof holds

Return to parking lot: Bailout lunges

Everyone lunge walks back, one PAX can bail out group: 10 burpees earn a 30 second mosey. Cannot be passed by lungers!

Finish:
Plank / lateral plank series
Squat hold series

MARY: n/a
ANNOUNCEMENTS: n/a
COT: team work! We sometimes have to do things we don’t want to for the betterment of our community. Let’s build on it

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Tour de Fort

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Started with a mosey run from WEP to the Church on Harris street.
Thang 1: Elevens: Merkins then run up steps of church and do Bobby Hurleys at top.
Run down Harris, down Massey to Pike parking lot.
Thang 2: Bear crawl until “break” run to other side. Did squats there. Repeat.
Run up main street and right on Tom Hall St, down past the pumpkin patch to the municipal parking lot.
Thang 3: Simion says: Pax shuffle right or left and stop/so exercise when called. We did mountain climbers, smurf jacks and some others.
Run up Monroe White’s hill, did some abs here. Ran to Print Shop’s pull up bars.
Thang 4: 5 pullups, 5 knees 2 chest, 5 toes 2 bar. Repeat.
Run down to White st to the millstone. Did some step ups here.
Run along White towards WEP. Stop at small parking lot between City Hall and Ardrey st.
Thang 5: Pax plank on curb. Curb walk left, right. Stopped and did: dry docks, shoulder taps.
Run back to WEP’s parking lot. Circle up for Mary: Sally routine: leg raises.
Fini.

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The Easiest Hardest Workout

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WARMUP: windmill, SSH, Imperials, Hillbillys, Toy Soldiers, deadlift stretches
THE THANG:
Paula Abduls to playground
5 squats
3 merkins

At playground
Circle N'Diayes (16 and 20)
Inverted rows on swings

Mosey to statue hill for a bear crawl (F3 Creed in play)

Calhoun Park
Group 1 – Flying Nuns to end of lot and Nur back
Group 2- AMRAP shoulder taps/dips/curb alperts/overhead presses
Modified Group 1 with some Reverse Flying Nuns and Cocaine Bear Crawls

Mosey down the hill to parking lot for Triple Nickels
CK – burpees
Straight Up – X-Cross V-ups
Pontiac – merkins
Straight Up – Al Gore 5 counts

MARY:
Big Boys until the hour was up

ANNOUNCEMENTS: Bethel, convergence
COT: parental care, health praises

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Bear Crawls and Jack Webbs

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The last of the hot days this week although we got a bit of a breeze which was nice. DD ran, the rest of us boot camped.
WARMUP: run the circuit. At every bench: 10 SSH, 5 Bombjacks. At completion, we did the standard warm up routine.
THE THANG: Thang 1: bearcrawl the old lightpole hill which doesn’t have light poles anymore. Every 20 steps, do 5 Carolina dry docks. Rinse/repeat but do the 5 dry docks at every 10 steps. Thang 2: Jack Webb: 1:4 ratio of push-ups to overhead claps. Go to 10:40. Crowd pleaser. Thang 3: Mary and finish with 3 burpees.
MARY: yep.
ANNOUNCEMENTS: Bethel Men’s shelter
COT: Cash Prayer
Search me Lord. Lead me to you. Help me to be a good man, a good father, a good husband and a good employee. Help me to forgive and release from resentment those that I feel have offended me. Let me see the good in others and draw that goodness out of them.

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The longest mosey…..

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WARMUP: Mosey down then up Kingsley Blvd. Merks, SSH, Nightclubs, LBCs, FreddieMercs, Squats and Burps
THE THANG: 9s ( 2 exercises each side of parking lot) Merks/squats-Iron Mikes/OH claps. Board of pain ( 5 exercises ( Squats, Merks, BBS, plank Jax, Seal Jax)
MARY: Extended Mary (7mins) each pax took a turn leading – we had box cutters used twice with some Vups, Gas Pumpers, and Stretching.
ANNOUNCEMENTS: Bethel, Convergence and newsletter
COT: Powerful

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No buckets just work

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WARMUP: Large circle of warmup, while a pax runs twice around the circle
THE THANG: The Thang went from warmup to partner sprint/chase, to the dreaded hill for Indian Bear Crawls uphill a few time (ask someone) – then to playground for more activity that all enjoyed.
MARY: Yes, a few
ANNOUNCEMENTS: CRI Training, T and Hare, Bourbon Tasting
COT: We had a debrief on: CRI local workday and BRR

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You use your whole body so workout your whole body

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WARMUP: SSH, cherry pickers, greatest stretch ever, down dog, honey mooners, mosey to big parking lot above old Pike building

THE THANG: 4 corners each corner focused on a different muscle group and had various exercises. 25 reps each and did it for 5 laps. You would do the first set of exercises on lap 1 then move on to the second set on lap 2 etc…

Corner 1 (with Cindy or bumper plates)
Curls
Push press
Over head squats
Bent over rows
Floor bench

Corner 2
Merkins
Wide arm merkins
Diamond merkins
Carolina dry docks
Plank jacks

Corner 3
Squats
Jumps squats
Sumo squats
Calf raises on curb
Lunges

Corner 4
Big boys
LBC
Mountian climbers
Flutters
American hammers

After that we partnered up and did a bear crawl really race across the parking lot. Partner 1 started bear crawl while partner 2 ran from one end to the other. Where ever they met on the run back they switched until as a team they made it across the parking lot. All that lost had a 2 burpee punishment.

Moseyed back to WEP stage and did wall sits while raising arms and going up on toes and down. Then a balls to the wall contest. You held balls to the wall as long as you could if you dropped you did burpees until the last man dropped.

Our finisher was a set of 7. In front of the stage you did squats the climbed up wall and ran to back wall of stage for a mike Tyson.

After that we moseyed to flag for core work (arts and crafts for 15min) until 7:30.

MARY: Was glorious

ANNOUNCEMENTS: Convergence 29th at WEP for The Fort’s birthday party (gifts not required) , read the letter of News every Sunday.

COT: prayer for BRR teams, PAX with injuries, and any PAX going through life hardships quietly

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Saturday Fish Special

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Warm-up, lap around the park.
Five cones and cinder blocks were set up in the middle of the field. We began with a Dora style workout. Partner 1 – ran cupcakes between the cones while partner 2 began the cindy reps
100 – curls
200 – bent over rows
300 – upright presses

Next, murder bunnies to each cone, carry overhead back to the start and switch with partner. Partner 2 performed squats and ab exercises while waiting.

Last set, no partners everyone completes – bear crawl to first cone, 3 burpees , crawl bear back. bear crawl to next cone 6 burpees, crawl bear back…so on and so on until the last cone 15 burpees.

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