Tag: Cubbie

There and back

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WARMUP: None
THE THANG: Tega Cay and Back – 30-Merkins turns and shorter version runners 30 merkins at Banks 4.5m
MARY: Nope
ANNOUNCEMENTS: D2DB10k Saturday, Kid friendly, D2D in Feb 17th
COT: Prayers for mental health, Marriages.

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There and back

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WARMUP: None
THE THANG: Tega Cay and Back – 30-Merkins turns and shorter version runners 30 merkins at Banks 4.5m
MARY: Nope
ANNOUNCEMENTS: D2DB10k Saturday, Kid friendly, D2D in Feb 17th
COT: Prayers for mental health, Marriages.

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Christmas Convergence

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WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area

Sprocket thang at the grass field: Wheel Spoke

Center Hub: 5 burpees

Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub

Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub

Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub

Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub

After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.

MARY: None

ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer

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The 2 big questions

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WARMUP: mosey to the band stand after disclaiming- all exercises I/C – SSH, MNC, windmills, imperial and hillbilly walkers, merkins and planks.

THE THANG: two important questions – pax started by answering question 1 with the two words you want to be said in describing you in 2024.  After answering with the chalk, pax moseyed to the bus loop for 7’s. The exercises changed with each lap.

Mosey to the side lot for question 2 – “what will you do to make your answer to question 1 clear?”  Then pax took the hill and changed the mode of transportation every few light poles until the top was crested.

5 merkins at very light pole on the way back to COT.  Note: there were a lot of light poles.

MARY:  No time
ANNOUNCEMENTS: yes
COT: 5th core principle

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The 2 bug questions

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WARMUP: mosey to the band stand after disclaiming- all exercises I/C – SSH, MNC, windmills, imperial and hillbilly walkers, merkins and planks.

THE THANG: two important questions – pax started by answering question 1 with the two words you want to be said in describing you in 2024.  After answering with the chalk, pax moseyed to the bus loop for 7’s. The exercises changed with each lap.

Mosey to the side lot for question 2 – “what will you do to make your answer to question 1 clear?”  Then pax took the hill and changed the mode of transportation every few light poles until the top was crested.

5 merkins at very light pole on the way back to COT.  Note: there were a lot of light poles.

MARY:  No time
ANNOUNCEMENTS: yes
COT: 5th core principle

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The 2 bug questions

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WARMUP: mosey to the band stand after disclaiming- all exercises I/C – SSH, MNC, windmills, imperial and hillbilly walkers, merkins and planks.

THE THANG: two important questions – pax started by answering question 1 with the two words you want to be said in describing you in 2024. After answering with the chalk, pax moseyed to the bus loop for 7’s. The exercises changed with each lap.

Mosey to the side lot for question 2 – “what will you do to make your answer to question 1 clear?” Then pax took the hill and changed the mode of transportation every few light poles until the top was crested.

5 merkins at very light pole on the way back to COT. Note: there were a lot of light poles.

MARY: No time
ANNOUNCEMENTS: yes
COT: 5th core principle

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Pre-Convergence Convergence

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There were Ruckers and runners.

Barry Manilow led the runners for 5+ miles around The Fort.

The bootcampers were led first by Maximus with a SSH x Merkin combo x2 to warm up.
After a quick warm up, the weinke was
10 merkins, 10 mountain climbers (double count) at each of the 9 swings around the park. When done and waiting on the 6 to fill in, hold an Al Gore. To wrap up, starting at the bottom of the grassy hill from the parking lot, flutter kicks, then burpees at the top of the hill.

Cake Boss took second shift with playtime at the playground.
Partnering up, one partner does squats, while the other runs around the playground. Then flapjack. Next was pull ups/merkins following the same format. To wrap up, keeping the same partner, one bear crawled across the field and run back, while the other did flutters. Flap jack until 3 rounds were done.

Fogerty took us home with some 11’s and hill repeats.
At the bottom of the hill with the statue, started with 10 merkins and bombjacks. Half way up the hill, 5 burpees, then 1 squat and big boy sit-up. No burpee on the way back down the hill. Repeat until 11’s are done cutting out the burpees when you hit 5 & 6.

This was a fun 60 min bootcamp.

ANNOUNCEMENTS: Clave Boss & convergence in 12/23. Happy Birthday Walker. Tallawah is officially closed for good.

COT:

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Lots of Stairs In Downtown

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WARMUP:
Run to Loom parking lot for COP Warmup:
– SSH
– Awkward SSH
– Merkins
– IW
– Sumo Squats (Bonsai’s version)
– Windmills

THE THANG:
Run to FM COG parking lot to find a cone with 4 rounds of exercises. Pax partner up. Partner 1 runs across parking lot and up/down stairs (newest building), then back, while partner does exercises listed on cone. Flapjack, then rinse and repeat for all 4 rounds.
10 reps each exercise, rinse and repeat.
– Round 1 – Flutters <-> Freddie Mercuries
– Round 2 – LBCs <-> Heals to Heaven
– Round 3 – Dying Cockroach <-> American Hammers
– Round 4 – Chopsticks <-> Plank Jacks

Pax moseyed to 2nd cone for another 4 rounds (different exercises, different running route, different stairs).
Cone 2
– Round 1 – Side-step lunges <-> Imperial Walkers
– Round 2 – Bomb Jacks <-> Lunges
– Round 3 – Monkey Humpers <-> Squats
– Round 4 – High Jumps <-> SSH

Pax moseyed to 3rd cone for another 4 rounds (different exercises, different running route, different stairs).
Cone 3
– Round 1 – Plank Punches <-> Rosalitas
– Round 2 – Merkins <-> 10 second Elbow Plank
– Round 3 – CDD <-> Moroccan Nightclubs
– Round 4 – Alternating shoulder taps <-> Parkers Peters

Pax moseyed to 4th/last cone for another 4 rounds (different exercises, different running route, different stairs), but we ran out of time.

Back to COT.

Thanks SoupToNuts for the opportunity to lead. Thanks to all pax for posting. Great job!

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4 mile Deconstructed Burpee

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WARMUP: It is Sweep the Leg. Strive to do that prior to 5:15
THE THANG: Run a 4 mile loop: https://f3thefort.com/2022/02/25/stl-just-keep-going/ (if you wanna see the route. side note: it wasn’t my first rodeo on this route)

Stop along the way for deconstructed burpees:
10 squats
run
10 squats
10 plank jump ins
run
10 squats
10 plank jump ins
10 merkins
run
10 squats
10 plank jump ins
10 merkins
10 plank jump ins
run
10 squats
10 plank jump ins
10 merkins
10 plank jump ins
10 SSH
run
Repeat the full 5 steps each subsequent stop

PAX were advised to just jump in where the most guys were when they got to the exercises, or to skip the exercises entirely and just keep running.

When we stretch to a route that necessitates covering 4 miles, YHC gets worried about leaving PAX. We managed to stay together and Fishstix + Badlands picked up the 6 today making sure we all arrived back at COT resting on 4 miles. Bravo gentlemen!

NMM:
Sometimes we have to choose the hard thing ourselves. Sometimes we have to choose to do the hard thing that life is handing us. If we skirt away from doing the what’s difficult when needed, what worse thing will be waiting for us in the future?

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Real or imagined?

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WARMUP: mosey to the bus loop- various exercises I/C and 5 burpees – just because….
THE THANG: 12’s – running the bus loop pax did burpees at the entrance and squats at the top of the loop. Maximus was king

PAX did abs until the six was finished.

Mosey to the band lot starting at the south goal line:

Bear crawl to the 20 – then 20 shoulder taps

Lunge walk to the 40 – 15 squats OYO

NUR to the 20 – 5 kracken burpees OYO

Bear crawl to goal line to finish in time for COT

MARY: nope
ANNOUNCEMENTS: yes
COT: 5th core principle

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