Tag: Cheddah

Gratitude at Lazarus

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WARMUP: Jog to East side of the theater – you can’t have enough of the East side!
SSH’s
Moroccan night clubs
Cherry pickers
Windmills
Merkins
Downward dog stretch
D.I.D.

THE THANG: PART 1: 5-10-15-20 ladders with merkins, lunges (2 ct), big boys and 2 ct plank jacks.
Intermission: breathe
PART 2:
Completes as a team with the three dudes… dropping B.O.M.B.S.!
50- Burpees
100- SSH’s 2ct
150- Merkins
200- Big Boys
250- didn’t make it this far

Head back to COT
MARY: not present
ANNOUNCEMENTS: blood drive in Massey 5/19, Pusher didn’t show up for something or was really late or..? Read your newsletter
COT: Prayers for new life, gratitude and brothers throughout F3.

Thanks for the nod, Goose!

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Smoked Heavy Stogies

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Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Imperial Walkers – 20 IC
Moroccan Night Clubs – 20 IC
Low Slow Squat – 10 IC
Strawberry Pickers – 15 IC

Main Thang:
? Circuit 1 – 3 Rounds:

10 KB Goblet Squats
10 KB Lawn Mower
10 KB Curls
20 KB Swings
20 KB Deadlifts
? Rest 30 sec after each round

? Circuit 2 – The Grinder (10 mins)

(EMOM – Every Minute On the Minute – for 10 mins)
Minute 1: 10 KB Clean & Press
Minute 2: 10 KB Halos

Finisher – Kettlebell Catcher’s Squat Hold (3 mins) Hold deep squat with KB in goblet position – as long as possible. If you break, do 5 Man Makers then return to hold
MARY: She didn’t show up
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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When in doubt, blame Schwartz…

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With no announcement as to the Q for the day as of the afternoon of the night before, which is unusual for <@U02679GQ1AT>, but becoming very usual for The Fort overall, I mentioned casually that I would just take it. So, Barkley dared me to. No, I don’t know exactly why, but here we are. It made me think of this as a Reverse Flick. In what may be the most famous scene from the movie A Christmas Story, Schwartz dares Flick to stick his tongue to the frozen flagpole on the playground. He throws all convention out the door and skips the Triple Dare and does right for the Triple Dog Dare. Which, as we all know, must be completed for fear of ever tarnishing a man’s reputation. In the case of the Colosseum, well, the roles were reversed and the metaphorical Flick (Barkley) dared Schwartz. Look, no one reads these except <@UGU3XR5RP> anyway, and it’s a weird place up in my head… so I’m just documenting all this for evidence when my wife finally has me committed. She’ll need a preponderance of evidence that I am, in fact, not quite right. This will help.

I decided to “play all the hits” of the Colosseum for our workout, explained in slightly more detail below. But again, as we all know that these are written primarily for the stats, I won’t bother with large amounts of detail.

WARMUP:
I’m sure I did some really slow windmills and stuff

THE THANG:
– Light poles to the end (before the right turn to go up the hill)
– Stop at each pole for 5 merkins
– Head up the hill
– Stop at intersections for 15 (double count) flutters
– Down hill
– Stop at intersections again for 15 LBCs
– Run to back to the wall
– Far side of lot – bear crawl to the wall, over the wall 5 burpees, over the wall, crawl bear back
– Bottom of the hill, grab a rock
– Overhead presses and curls
– Up the hill
– Stopping at light posts for 10 jump squats
– Down hill
– Stopping at light posts for 5 lunges each leg
– Grab a rock
– Chest presses, and something else I can’t remember

MARY:
No chicks.

ANNOUNCEMENTS:
Read your newsletter.

COT:
The 5th Core Principle.

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Up and Down DORA

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WARMUP: Intro and disclaimer. Began mosey across the street. Stopped for MNC, windmills and Non-discrpt produce pickers. Mosey to another location, then stopped IW, HBW and SJacks. Continued Mosey back to the main church parking lot. Bear crawled parking spaces and then lunch walked another set. Finally, Mosey back to out KB’s.
THE THANG: Let the DORA begin. Pair up for 50 KB curls, 100 KB upright rows, 150 Goblit squats and 200 AH with KB. Partner ran around the short island. Once finished, back down we go. 150 GS, 100 URR, and 50 curls.
MARY: LBC and HD
ANNOUNCEMENTS: Tourtise and the Hare
COT: Prayers for friends, bloodwork and school.

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Anna @ AKA

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WARMUP: dynamic plank exercises (merkins, peter parker, plank jacks, parker peter) with upward dog<>downward dog variations sprinkled in, ending with child’s pose
THE THANG: “Anna” partner WOD (see attached image)
MARY: forearm plank peter parkers, side plank dips L & R
ANNOUNCEMENTS: Please share your feelings about the absence of <@U5RTPS4M8> from today’s workout.

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Rosie does the dishes

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WARMUP: • 25 SSH (IC)
• 10 Windmills (IC)
• 10 Imperial Walkers (IC)
• 10 Merkins
• Mosey 100 yards and back
THE THANG: Main Workout (35 mins)

? Circuit 1: Strength + Movement (12 mins)

3 Rounds – 40 seconds work / 20 seconds rest
• Sandbag Deadlifts
• Sandbag Front Squats
• Overhead Press (strict or push press)
• Sandbag Bear Hug Carry (30 yds out and back)
• Rest 1 min after 3 rounds

⸻

? Circuit 2: Partner Grinder (10 mins)

Teams of 2. One works, one moves.
• Partner A does AMRAP sandbag reps
• Bent-over Rows
• Thrusters
• Sandbag Clean-to-Squat
• Partner B: Sandbag Shoulder Carry (30–40 yards out and back), then switch
• Go 10 minutes nonstop

? Break: 1-minute standing rest

⸻

? Circuit 3: Core & Finishers (10 mins)

2 Rounds – 40s work / 20s rest
• Sandbag Russian Twists (seated)
• Sandbag Ground-to-Shoulder
• Plank Pull-throughs (sandbag drag side to side)
• Burpee over sandbag

?️ After 2 rounds, 1-minute rest

MARY: 1 second plank
ANNOUNCEMENTS: Cannoli Run, Tortoise and Hare
COT: Finish the day strong, men.

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Get The Work Done – KB Style

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WARMUP: Run the loop then more of the typical hits: Windmill, SSH, Merkins, Low Slow Squats.

THE THANG: Hoist your bell overhead and move to the far parking lot.
For this round, the exercises would be performed with the bell and the burpee is without the bell:
10 Man-Makers: 2 Burpees
20 Simbas: 4 Burpees
30 Kettle Bell Swings: 6 Burpees
40 Overhead Press (20ea side): 8 Burpees
50 Lunge Walk Paces (25ea side): 10 Burpees

Partner Rounds
Round 1
Grab a partner and choose the left or right side of the loop to launch from.
Partner 1: Farmers Carry both Kettle Bells around the big loop.
Partner 2: Flutter Kicks
Flapjack
Round 2
Partner 1: Farmers Carry again
Partner 2: Box Cutters
Flapjack

Next, line up on one side of the parking lot. Bear Crawl with your Bell 40 paces, 20 each arm.

Next, come back together in a group.
Hold your Bell overhead until 1 man lowers his Bell then all PAX perform 10 Merkins.
Repeat 3 more times for a total of 4 rounds.

Farmers Carry the bell back to COT.

MARY: Sprinkled throughout plus a little at the end.
ANNOUNCEMENTS: Newsletter details.
COT: You bet.

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Pyramid of Pain

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Quick disclaimer
And warmup
5 windmills, 10 IW/10MNC

Mosey to behind school on bball courts where the pyramid of pain was set up

5 stations, 4 corners and 1 in middle
Partner up ( work is completed together)
Each of the corners had a cone with an exercise listed
LBCs, CDDs, Squats Monkey Humpers and then Hand release merkins in the middle
The corners increase by 10 each round but the HR merkins stay at 10- changed to this after realizing that having to do 4 sets per round, and increasing would be impossible. So at the corners 10, 20, 30, 40, 50 ( didn’t make it to round 5)
Mode of transport changed every round:
Bear crawls
Crawl bears
Partner carrys
Wheel barrows
Leap frogs (we didn’t make it to this round)
Two teams got through the full 4 rounds without bat flipping- lots of modifications happened so ppl took my disclaimer to heart ?

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Halfpipe Hell

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WARMUP:
– Mosey around the park
– SSH
– Windmill
– Imperial Walker

THE THANG:
Everyone pulled a block from my truck. These are pavers that weigh slightly more than a cindy.

One end of the parking lot
– 26 curls
– 26 leg raises with block held overhead

Run to the other end of the parking lot
– 25 Bentover Rows
– 25 Bigboy situps with the block on your chest

Run back and do the same exercises as before while continuing to decrease the count. We did 4 rounds.

Run to big hill and go to the bottom for the “Half-pipe”
5 cones on each side
– Run to the first cone on the moderate hill and do 2 merkins
– Run back past the start (bottom of the hill) and up to the first cone on the big hill. Complete 2 burpees.
– Run back to the first cone on the moderate hill, complete 2 merkins, continue to the second cone, complete 4 merkins.
– Run back to the big hill. First cone = 2 burpees, Second cone = 4 burpees.
– Continue until both sides of the hill are done (5 cones each)

Run back to COT. Some Mary and done.

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Back last! Rucking VQ with GAME!

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WARMUP: SSH and the Kasbah #2s
THE THANG: 12 was the rep count for all work to honor LEOs including my nephew. Ruck over to railing facing the lake and some hopping merkins until we got to the stairs. Up the stairs and over to the Marriott where we talked about Gratitude and Attitude then did some Russian Tap Dancers and LSS. Rucked to Sunbelt and talked about Maintaining focus and Energy. Rucked the perimeter of the parking lot and up to the roundabout. There, we did some calls raisers and slightly inclined merkins. Rucked back up the hill toward Panera passing around <@U02JMD0EKS8>’s 60 pounder. Rucked through the quiet zone again then back for some Mary. It felt quite contrary but we did some BB Crunches, Protractors and finally some body destroyers. The PAX were very gracious and kind.
MARY: Not Wild Eyed Crazy but yes, she popped on.
ANNOUNCEMENTS: <@U02JMD0EKS8> Bon Voyage March 1st, <#C040E2ZA943> March 8th, Convergence at <#C02P7E6JT55> on March 14th and the <#C03J56KFVAA> #Jaeger March 15th.
COT: Prayers for health and for strength. Prayers for the families of those who lost loved ones. Praises for Gratitude including the PAX and new jobs.

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