Tag: Cohiba

Takin’ it back old school because I’m an old fool

Leave a comment

WARMUP: we ran up the hill on Massey into the big parking lot to circle up. Started with some SSH and stopped pretty quick to get in cadence. 5 burpee penalty. Started over with SSH in cadence…stopped again to get in cadence. 3 burpee penalty. Started again and stayed in cadence for the most part. Moved on to sumo squats, merkins, shoulder taps, up and down dog, and finished with some back stretching.
THE THANG: From the parking lot, we ran down the grass hill over to the small lot with the wall that used to have nails sticking out (we didn’t find any of those). We did 7s here with burpees at the bottom, jump the wall, and donkey kicks at the top.

Finished here and had a short run over to the “step up” wall. Before we left the parking lot, we were reminded we have one mouth and 2 ears and if we’re thinking of our responses before someone else is done speaking, are we truly listening??

Made it to the step up wall where we did 11s. Steps up were both legs (bad idea here) and we did decline ranger merkins for the other half of our 11s (10+1, 9+2…1+10).

Left here with the plan to go to LBJ church and with 15 min left, we Omaha’s back to the big parking lot. Dora was the plan and previous site Q Bobber suggested running up and down the big hill…so we did. Partner up and Dora was: 100 diamond merkins, 200 jump squats, 300 flutters 2 count…which no one made it to flutters.
MARY: 5 min to spare we ran back to COT for MARY. Both Jackelope and State Farm got a chance to call cadence and crushed it!
ANNOUNCEMENTS: lots! Check out the newsletter! Dam to dam is coming so look for Sept 1 sign up!
COT: welcomed Stiletto who was visiting Maximus from TX, and Wegmans has 13 weeks to perfect his smoking craft as he takes care of that new baby!

TClap |
0

Twisted Fox

Leave a comment

WARMUP:
SSHs, Windmills, Tapytaps

THE THANG:
Strength exercise today was a 1 hand pushup negative. Sets of 2, 3 and 4 during the coarse of the workout
Anaerobic exercise was bear crawls (40 yds) followed by pullups (5) for 4 sets
There was also a SSH calf set. As well as a deadhang competition with core exercises (Cohiba won)

Ask Hardwood about a fox and Bobber if he ever passes the M’s “notice anything different?” test.

TClap |
0

Escalated Quickly….

Leave a comment

WARMUP: Mosey, SSH, Windmill, Merkins, Squats, Cherry pickers
THE THANG: Balls to the wall 10 count x2 Shoulder taps; 5 Rounds of 4 corners in main lot. 5-10-15-…
Corner 1:
Dips
LBC
Corner 2:
Merkins
Donkey kicks
Corner 3:
Carolina dry docks
Peter Parker’s
Corner 4:
Burpees
MARY: American Hammers, Hello Dollies, Broga
ANNOUNCEMENTS: Bethel Shelter, Stuff the Bus, Bourbon Tastings, and 10-year Convergence
COT: Kentucky & St.Louis Flooding, DaVinci Stepfather, and Deadbolts son deployment to Coast Guard

TClap |
0

Accountability takes a Brother

Leave a comment

Minnow Pond starts with the pledge of allegiance. Off to Church of God parking lot. The route – Crossroads 10 Merkins -4 different legs with 4 different exercises. 15 squats top of Hill, 15 Monkey Humpers top hill at 160, 15 dips in front of Bloom, 10 Bomb Jacks Road past COG. Repeat until 5:55. Met back for a quick Mary of 40 flutters in cadence. Head back to COT.

Discussed we need other men in our life for accountability, guidance in work, marriage, raising kids and keeping a balance. Can’t do life alone and plenty of men in the Fort that can provide wisdom of life. Seek out other men!!!

Thanks Jekyll for the opportunity to lead.
ANNOUNCEMENTS: Anniversary coming up for the Fort, stuff the bus, Stang Golf and read Newsletter.

COT:prayers for Jekyll recovery, Walker and others recovering. Marriages and kids starting back to school.

TClap |
0

Merkin Infused Happy Hour

Leave a comment

WARMUP: 10 each/ Side straddle hop, windmill, imperial walkers, arm circles
THE THANG: Catawba ridge loop run with 10 pain stations.
1) 25 squats, 20 flutters, 15 merkins
2) 25 calf raises, 20 monkey jumpers, 15 merkins
3) 25 box jumps, 20 hello dollies 15 merkins
4) 25 lunges, 20 Am hammers, 15 merkins
5) 25 mountain climbers, 20 big boy sit-ups 15 merkins
6) 25 shoulder taps 20 burpees 15 merkins
7) 25 dips, 20 LBCs 15 merkins
8) 25 bent over rows w plate weight, 20
Weight flutters, 15 merkins
9) 25 tricep extension w dumbbell 20 bicep curls 15 merkins
10) 25 Ass kickers, 20 sumo squats 15 merkins
MARY: wall walls, merkins, cockroaches LBCs
ANNOUNCEMENTS:
COT:

TClap |
0

Roots

Leave a comment

Swampy Soup conditions were no match for 17 men to do the harder thing by launching from startex and heading into the #gloom. And when I say #gloom, I mean original AO, full grass, dirty, immersion. *just want to add that it makes me so happy to see Bojangles out with us again. pretty close to an OG and a strong leader. 2.0 Jackalope falling right in and establishing his own path too. Very cool. Cousin Eddie Accelerating, Bobber has the gift of gab, and Grout is a silent killer.
WARMUP: Full COP with SSH, IW, Merkins, Windmills, overhead claps.
THE THANG:
1. head to hill for Jacobs ladder (7) with Donkey Kicks and Bombjacks
2. Playground- Partner up for lap around playground while partner does pull ups till return. Flapjack. Rinse/Repeat
3. Partner Derkins/Dip. P1 hold plank, P2 does exercise on back of P1. 10 reps. flapjack; Rinse/Repeat
4. Pike Place Muscle ups and wall sits. Extra credit for IJ, Bandcamp and Funhouse for heading after the #monster
MARY: LBC, Rosalita, Hello Dolly, American Hammers, V- Up
ANNOUNCEMENTS: Stuff the bus, 10 year coming up
COT: Praise for Kermit’s new job. Bonsai’s leadership, and a few prayers for YHC Rhinoplasty

TClap |
0

Zipper takes no mercy

Leave a comment

WARMUP: None!

THE THANG: Zipper: 3.2-3.8 miles of neighborhood hate. 10 merkins and 10 squats at every cross street between Spring and Unity. If the reps dont kill you the hills will. Always a #crowdpleaser and you are better (albeit #smoked) after.

MacGuyver was the #King today- no surprise. B.O.B was up there and Grout was in top 3 or 5? #triplehate Bash Brothers: State Farm and Jackalope came back to swim at the pond for the second week in a row. Also great to see their dads. Keep your eye on Cousin Eddie. He’s rising fast!

MARY: Dont understand

ANNOUNCEMENTS: Brew Ruck tonight, Final Countdown
CSAUP 9/10

COT: Praise and Prayers for State Farm and Jackalope who will be making their way to the Citadel in a few weeks. Prayers for marriages, our children.

TClap |
0

2:00 Minute Drill

Leave a comment

Warmup: 50 SSH IC

Mosey up “the hill” all the way to Harris Street stopping roughly .2 miles for 12 Merkins IC
Run down Harris to a Church Parking Lot for another 12 IC Merkins
Took a Right down a street towards WEP. Stopped in Pike Parking Lot for 12 More Merkins IC
Stopped at the corner by 160 for 12 More Merkins IC
Circled back to the Parking Lot by the band stand for 12 More Merkins IC

At the Parking Lot we did a 2 minute Drill. Every 2 minutes a timer would go off and we would have to run up to the smaller parking lot by the road. Throughout the routine the PAX
would execute : 40 Burpees, 80 Squats, 120 4-CT Flutters. (the flutters were a real crowd pleaser)

Finished up there at around 5:48 which meant a nice mosey back towards COT stopping along the way to do 10 HR Merkins at each stop sign. We did 10 more at COT to get us to 150 Merkins for the day

Once we got back to COT we had time for a short AB filled Tabata 45 seconds of work followed by 10 seconds of rest. Exercises were:
LBCS
Hello Dolly’s
Hammers
Big Boy Sit-ups
Plank
Burpees.

Took us right to 6:00

Prayers for safe travels, health, and hope for work challenges.

Thanks to all who came out!

Until next time….

TClap |
0

Tabata Combos

Leave a comment

WARMUP: Moseyed out of the parking lot towards the hill behind the school. As we moseyed down the hill to the pull-up bar area we performed buttkickers, high knees, and karaoke x 2. Once we arrived at the pull-up bar area we performed Windmills x7, Tappy Taps x 10, MNC x 12, and SSH x 21 all in cadence.
THE THANG: Tabata format wo, 30 sec of exercise followed by 10 sec of rest. A round included 3 different exercises. Complete 2 sets of each exercise and then move to the next one. Once 2 sets of the 3rd exercise is completed run through the 3 exercises again but only 1 set of each. Target is 4 1/2 minutes of exercise with 1 1/2 minutes of rest per round.

1st Tabata Rnd:
Mountain Climbers ( 1 rep each leg ) into a Merkin Alt. Single Leg V-Up ( 1 rep each side ) into a Full V-Up
Alt. Side Lunges ( 1 rep each side ) into a Ski Squat Jump ( legs are close together )

In between Tabata rounds we strolled over to the pull-up bars.
1st pull-up bar routine: 5 reps of 1/2 pull ups ( only completing half the rep pulling up ), followed by 5 reps of 1/2 pull ups ( only completing half the rep coming down from apex ), followed by 5 full pull ups. Completed 2 rounds.

2nd Tabata Rnd:
Inch Worm Merkins
Alt. Freddy Ms into a full body crunch ( keep legs at 6 inches, complete Freddy M on each side and when body is fully extended go into a full body crunch bringing knees to chest and trying to touch your toes )
Alt. Backward Lunges into a Jump Squat

2nd Pull up bar routine: Pax that were waiting their turn gave the Pax on the bars 10 counts. PAX on the bars had to hold 3 different positions for a 10 count. 1st hold was chin above bar for a 10 count, 2nd hold was half way down for a 10 count, and 3rd hold was a dead hang. Completed 2 rounds.

3rd Tabata Rnd:
Apollo Onos x 3 into a Single Leg Burpee ( the Apollo’s are on a 3 count so you switch legs for the single leg burpees )
Broad Jump to Burpee followed by 2 SSH moving backwards ( gets you back to starting position from the broad jump )
Ski Abs ( 1 rep each side ) into a Plank Jack

Ran out of time so the fellas missed the final pull up bar round. Moseyed back to COT.

MARY: None needed
ANNOUNCEMENTS: Bethel Men’s Shelter on 8/4, CSAUP- The Final Countdown
COT: Lifted up marriages, health, and safe travels for traveling PAX.

TClap |
0