Tag: Cohiba

Longest 11 ever

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WARMUP: SSH, Imperial Walkers, Merkins, Downdog
THE THANG:
Mosey to the school for a round of 11’s.
Breakdance merkins(double count) on one side.
Crunchy frogs(in cadence) on the other side.
Distance between points was approximately 0.2mi.
No one got through all 11. Maybe it was too far?

Thanks for the opportunity to come run with the high performance HIM’s of the Fort. I’m always impressed by the showing and the effort laid down.

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Seamstress Last Stitch in the Fort

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WARMUP: not really the thing to do at Minnow Pond. Come at 0510 if you want a warmup
THE THANG: run, hard.
first stop – 1 merkin, 1 squat
2 merkins, 2 squats
Keep adding each time we stop
often we kept adding reps till the 6 was in. Then we took off again. PAX were advised to mosey when the group left and not worry about completing all the reps. Most hit 4 miles

Macgyver, Bones, and Badlands got out in front of me around mile 2 and Grout eclipsed me after mile 3. I always seem to push myself a little harder when I’m on Q at minnow pond. We have some strong and fast PAX in the Fort.

NMM: The idea was for the PAX to not know how far we were going or when we would stop. And that when we did stop, there’d be work to do. Just like our work lives that take us to new locations….

Seamstress had no idea when he came to FM that he’d be called to move so soon. Nor does he know when he’ll be called away again. Many PAX expressed gratefulness for the impact he had on us and prayers of blessing were offered (are still being offered) for his move to Chattanooga

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Let Go of the Those Little Burdens

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WARMUP: Dynamic Run Warmup, followed by dynamic plank warm-up with a lot of upward<>downward dog interspersed
THE THANG: Each pax picked up (2) 2# weights (removed from my weight vest). Goal was to hold these for the remainder of the workout.
Round 1: Jack Webs 1-10 low-slow merkins with 4-40 overhead raises with some short hill running as the “rest period”
Round 2: 11’s- 1-10 bomb jacks and 10-1 seal jacks with short flat run in between
Round 3: wall sits for 4-count x10 reps of the following: curls, OH press, front raises, lateral raises, punches, and arm circles all with short mosey in between
Round 4: curb sit-up get-up 6, 5, 4 reps mixed with curb burpees 1, 2 reps (did not complete this round)
ANNOUNCEMENTS: prayers for @stinger’s friend Tommy with medical issues
COT: My group moseyed in about 4 mins late to meet the #ao-snakepit pax.
As prefaced on Slack, this was a Jekyll-inspired Q from one of the worst I’ve ever posted for. That being said, the worst part about this Q he had at the Ranch about 4 or 5 years ago was that instead of holding warm sand-filled little bags that we held today, Jekyll suggested holding 2 irregularly-shaped icebergs (rocks) for the 45 mins. I can still remember the pain I experienced in my hands after that workout to this day. I felt like a 90-year arthritic seamstress.
HOWEVER, the message I carry from that day still rings true. Two 2# bags are not heavy, but if you carry those little burdens long enough, that’ll weigh on you. Sometimes we’re not ready or feel we’re not able to let them go. Reach out to fellow pax, your church, family, friends. You all have people that love you that are willing to help. Will you let them? Are you ready to let these little burdens go?
Thanks to Cohiba for the opportunity to lead.
Hope you all enjoyed getting #squatched!

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Convergence For Our Brother Shower Curtain

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WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

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Loops n’ Lunges

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WARMUP: None
THE THANG: Short disclaimer then a 1/3 Mile Mosey to Brayden Clubhouse for some simple instructions.
– 20 yard lunge walk
– Nur back (not sure of spelling??)
Run to corner of Brayden Parkway & Emory Lane
10 Merkins
15 Sealjacks
Run to corner of 160 & Emory Lane
10 Merkins
15 Selajacks
.9 Mile Loop (Rinse and Repeat)

MARY:
ANNOUNCEMENTS: Prayers for Shower Curtain and patience with children
COT:

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Murph training

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WARMUP: ssh, wm, mnt climbers, mnc

THE THANG:
Dora Murph
partner up –
run to pullup bars
1partner performs exercise while other runs to road and back, swap and repeat

100 pullups
200 push-ups
300 squats

run back to CoT parking lot

Had about 10 minutes left…

mosey to bottom of entrance:

bear crawl to 1st parking line
10 shoulder taps (IC)
lunge walk to 2nd parking line
20 American Hammers (IC)
bear crawl to 3rd parking line
30 LBC (IC)
lunge walk to 4th parking line
40 Flutters (IC)

1minute left…

All you got back to CoT right as clock struck 0600

ANNOUNCEMENTS: lots of stuff going on in Sept. read newsletter and get involved

COT: Good stuff

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MISSING: Slow Jams

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WARMUP: Mosey, SSH, Windmills, Merkins and Cherry Pickers
THE THANG: First Set: (5) Rounds of Pull ups and Squats; Second Set: (3) Rounds of Burpees, Seal Jacks and Peter Parkers at Light Poles with 1st Round mode of transportation as Lunges, 2nd Round as Bear Crawl, and 3rd Round as Crab Walks. Third Set: (3) Rounds of Wall Sits and running to Third parking island and back to wall sit.
MARY: Merkins and LBCs
ANNOUNCEMENTS: 10th Year Anniversary Events
COT: Family and Friends to get better in health.

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A little mist in the gloom

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WARMUP: various warmups done
THE THANG: partner up-100 merkins, 200 Bobby hurleys, 300 single count mtn climbers.
Mosey to wall- wall sits while pax broad jump length of group x 2, 10 step ups, 10 derkins, 10dips at courtyard x 3 sets, mosey to playground 5,4,3,2,1 pull-ups and burpees. Indian run back to COT for 1 to 2 min of Mary.
MARY:
ANNOUNCEMENTS: final countdown, dam 2 dam, trash pickup
COT: prayers for metro brothers family, prayer for marriages, pray for bobbers friend who was at incident where one of his friends was tragically killed.

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Merkin Filled Zipper

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This is Band Camp reporting for the work-swamped Fire Marshall Bill and the 16 other PAX at minnow pond on 8/4. Looks like y’all ran a zipper and did merkins? This report has not been verified, but I think the tags are accurate

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