Tag: Cheddah

That’s a board of pain of I’ve ever seen one

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WARMUP: SSHx10 , IWx10, Merkins x 5

THE THANG:

– 30 Reverse Lunges (SC)
– 50 KB Swings
– 30 Jumps Squats
– 25 Big Boys
– 20 KB Snatches (SC)
– 100m Farmer’s Carry
– 30 Step-ups (SC)
– 20 Cleans (SC)
– 20m Bear crawl then crawl bear w/ bell
– 20 man makers

Run a small loop between each exercise.
Start from top if time permits.

MARY: nah

ANNOUNCEMENTS: Newsletter

COT:

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They’re Entertained….And sweaty!

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WARMUP:
Is 36+ years at a job meaningless or meaningful?? How you approach it makes the difference but finishing strong is the key to legacy :muscle:

THE THANG:
Dynamic warm up
5 burpees
Toy soldiers
Shuffle
Butt lickers
Shuffle
High knees

30 & 35
Gassers w30 merkins
10 merkins then first run
10 merkins 2nd run
10 merkins 3rd run

Dips w out 5 donkey kicks and back
10 dips
10 dips
10 dips

Broadjump burpee-5
30 flutters 10 at a time

MARY:
ANNOUNCEMENTS:
Read Newsletter
Halfback is a beast
COT:
Prayers for aging parents, marriages, 2.0’s, those dealing with health issues :pray:

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Spicy Meatball

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It was a cold balmy morning in the fort, but the heat from the bell sparks :firecracker: kept us warm.

Warmup and then The Thang:

Murder Bunny to every parking spot line followed by 5 LB Swings.

Lunge to every parking spot line followed by 10 snatches.

Other core exercises were thrown in as an active rest.

Jwow

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2025.44

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Obligatory warmup…

50kb swings, 10 OH press (each arm), 10 bent over rows, each arm (repeat x3, but I modified swings down and other movements up on last round)

Partner up for farmer carry KBs. Partner 1 does exercise then runs to partner 2 carrying the bells around the parking lot then flip. 5 laps so 5 exercises: 5 burpees, 7 merkins, 10 mtn climbers (each side), 7 jump squats, 10 high steps (each side)

Break out for OYO exercises:
20 single leg deadlift each side, 10 front raise, 10 lat pulldown (on your 6), repeat x3 with 15/15/15 and 10/20/20 reps

End with mary and COT

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Gen X and 6 7

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Thanks to Masterpiece, Gen Xer by a hair, he enlightened the PAX about what “67” means in this pop culture

Need to post to know!!

WARMUP:
Mosey around FHC parking lot with 5ish stops for some COP to get the body warmed up

THE THANG:
8 exercises in parking spaces performed while 1 PAX takes a lap
Bent Rows
Swings
Squats
Deadlift
Clean to Squat
American Hammer
Lunge Pass Thru
Overhead press

6 rounds were completed

MARY:
5min of Mary with bells included Hello Dolly, flutters, big boy sit up, KB merkins

ANNOUNCEMENTS:
Jwow always smiles
Masterpiece is on same meds as Jwow
Cheddah is driving a sweet ride….jelly
COT:
Pray for persecuted church!! #nigeria

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Pain and suffering with a happy ending

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WARMUP:
– Moroccan nightclubs
– Windmills
– Cherry pickers
– Imperial walkers
Mosey to benches and do a W.A.S.H.
– 50 hand release Werkins
– 50 American Hammers
– 50 Step ups (25 each leg)
– 50 Hip thrusts

THE THANG:
Mosey to poles
There are exercises at each pole around the middle school bus loop. Stop at each pole, starting with 1, compete exercise, then return back to starting pole and do one burpee per pole (1 burpee for pole 1, 2 burpees for pole 2, etc.). Run to next station, but stop at each station you pass and complete those exercises, run back to start.

Pole 1 – 5 Mike Tyson’s
Pole 2 – 10 Merkins
Pole 3 – 15 Squats
Pole 4 – 20 Monkey humpers
Pole 5 – 25 Big boy sit-ups
Pole 6 – 30 Diamond Merkins
Pole 7 – 35 Leg raises
Pole 8 – 40 Carolina Dry Docks

MARY:
ANNOUNCEMENTS:
COT:

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13 YR Anniversary Convergence

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WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

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EMOM

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WARMUP: 20 SSH, 15 Imperial Walkers, 10 Hillbilly Walkers, 10 Cherry Pickers
THE THANG:
Three 5-minute EMOMs. At conclusion of each 5-minute round, run a lap around parking lot.

Round 1 (5mins):
5 Squats w/bell
10 Merkins
15 Curls w/bell
–Around the parking lot–
Round 2 (5mins):
5 Man Makers
10 Deadlifts w/bell
15 OH Press w/bell
–Around the parking lot–
Round 3 (5mins):
5 Bonnie Blairs
10 OH Tricep Extension w/bell
15 Calf raises w/bell
–Around the parking lot–

Form 2 single-file lines. Station 1 is pacer. When complete, everyone rotates up one slot. 1 goes to 9.
Station 1: run to end of lot (1 burpee)
Station 2: Coupon Swings
Station 3: Squats
Station 4: Mountain Climbers
Station 5: Man makers
Station 6: Coupon Curl
Station 7: Side Straddle Hop
Station 8: OH Press
Station 9: Mountain Climber

MARY: none
ANNOUNCEMENTS: Golf Tournament, Pints & Padres
COT: DD’s M, Backdraft’s Grandmother (100 BDAY), Boogie’s (14 year old BDAY)

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An Old Fashioned WEP

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Disclaimer Given and Shared
WARMUP:
None – Get to it

THE THANG:
Hwy 160 to WEP and Back. Take assessment of sidewalks and enjoy the half paved, half trail route. Miles and plenty of fellowship and follow the leader.

MARY: She was not found.

ANNOUNCEMENTS:
Read your newsletter, Q-Source, Golf on the Links, Bethel, TheFort13th Anniversary

COT: Always stays in COT.

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