Tag: Decibel

Poles of Death

Leave a comment

The Thang: Mosey to the light poles at the back of the school. Out one, 10 merkins, back to start 10 lunges (each leg). Out two poles 5 burpees, back to start, 10 squats. Out 3 poles, 10 merkins, etc. Repeat until time getting progressively further down the path. Return to COT. If that wasn't clear, you're in good company. A few of us didn't understand at first either… but we eventually all figured it out and got about 4 in.

COT: Prayers for IJ’s friend, Spectre’s wife, Olaf's pizza airplane, and all the rest.

TClap |
0

Forge!

Leave a comment

Dojo was a no go so he handed the Q stick to me. Tired from two previous Qs this week, the plan was limited running and more strength training.
Quick warm-up then we headed to The Wall for 3 rounds Erkins, dips, and step ups. Next, we ran past the stinky dumpster to the back wall of HT. Wall sits bear crawl out merkins crawl bear back. Crab walk, LBCs, crab walk back.
Next we traveled to CVS for a four corner relay. Each member ran around the building 5, 10, 15 and 20
Merkins at each corner. Next person moved when pax ahead complete corner #1. Second round squats same count.
Back to COT.

TClap |
0

Consistency in the Gloom

Leave a comment

WARMUP: Yes, we did some warm uppy things
THE THANG: Moseyed over to the church pavillion for most of the workout

3 rounds of Step-ups — good form, 10 R/10L interspersed with varied Merkins in cadence (Irkins, Derkins, Merkins)

Partner up with partner 1 doing an exercise while partner 2 completes a loop around the circular landscape bed in front of the church using various modes of transport. We bear crawled, crawl beared, lunged, sprinted, karaoked, and more.

Mosey back to SF

Some Mary followed by 15 Burpees to recognize the kickoff of Year 15 of The Fort starting the following week.
MARY: yes
ANNOUNCEMENTS: Convergence, Bethel shelter service, La Grama
COT: Solid crew of veterans who shared some comments on why they keep posting after many many years (or months in the case of SBR).

One of my reasons for continuing to post is that I know I will start the day with a W every time I post. When so much of life is filled with uncertainty and surprises, there are few surprises when I roll out the door heading for an AO. I don't know who will post and I don't know the weinke. But I know there will be a Q who has come prepared to lead and to share his gifts with me. I know I'll be surrounded by men who share my values and who will wake me up or challenge me or inspire me or all of these and more. I know I won't regret spending 45mins + COT with my brothers. This Consistency challenges me to match it with my own Consistency. And Consistency is a mark of a leader.

Thanks for the Q invite SBR! And thanks to these pax for their Consistency and Commitment to keeping the flame of The Fort burning and their own along with it.

#KeepPosting

TClap |
0

Go Bills workout

Leave a comment

WARMUP: SSH, LSS, mosey, some Broga
THE THANG: moseyed over to side of Harris Teeter (for a little contact high 😳)
Wall sit as one Pax ran to concrete and did 3 burpees, halfway through changed to balls to the wall.

Then moseyed over to start the real thang:
Exercise 1: Merkins – MOT to Exercise 2: lunge walk
Exercise 2: Flutters – MOT to exercise 3: burpees broad jumps
Exercise 3: Squats- MOT TO exercise 4: run
Exercise 4: dips- MOT to Exercise 1: bear crawl.
Started with 5, then went up by 5 each time we got back to Exercise 1.
All got up to about 25…

ANNOUNCEMENTS: lots…read newsletter
COT: stays in COT

TClap |
0

What the hill?

Leave a comment

WARMUP: Did some SSH, imperial walkers and a short loop.
THE THANG: Rucksacks and sandbags were carried to the top of the awful hill. It my 1st time to “The Hill” so didn’t really know what it was. I do now.
MARY: Nope
ANNOUNCEMENTS: Bethel
COT: Family and Friends in struggles. Blessings are all around you.

TClap |
0

BRR warm up

Leave a comment

WARMUP:
Yog or jog. I dont know if I pronouncing this correctly. A lap around the parking lot.
SSH
Imperials
Hillbillies
Cherry pickers
Windmills
Peter Parker’s
Parker Peter’s
Plank it out!
THE THANG:
DORA
100 merkins
200 squats
100 plank jacks
200 seal jacks
100 Shoulder Taps
200 American Hammers
100 mountain climbers
200 LBCs
100 lunges
200 calf raises (I think a few made it here, no one finished)

MARY: I remember Hello Dollies. There was something before this. It’s was only two rounds.
ANNOUNCEMENTS:
COT:

TClap |
0

The daily

Leave a comment

WARMUP:

  • Mosey around the big loop
  • Mountain climbers
  • Windmills

THE THANG:
10 second rests between sets
1 – Curls (12 reps x 3)
2 – Lying triceps extension (12 reps x 3)
3 – Overhead press (12 reps x 3)
4 – Side bends (L/R) (12 reps x 3)
5 – Bag press (12 reps x 3)
6 – Laying bag pullovers (12 reps x 3)
7 – Wrist rolls (12 reps x 3)
8 – Single leg rotation twists (12 reps x 3)
9 – Squats (12 reps x 3)
10 – Romanian deadlifts (12 reps x 3)
Mosey with the bag around the small loop
11 – Calf raises (12 reps x 3)
12 – Glute push (12 reps x 3)
13 – Leg lifts (12 reps x 3)
14 – Bent over rows (12 reps x 3)

MARY: N/A
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…

TClap |
0

Trip to the golf course

Leave a comment

Cars in the parking lot when I arrived. Some of the Pax had launched early to record some miles. Bootcampers began with some dynamic stretching before we strolled down the path to the golf club. Several stops with exercises before we arrived at the hilly path to the club. We each picked a boulder and did a series of exercises (curls, presses, and upright rows) while one in the group ran up to the bend in the path and back down the hill.
We moseyed to the top of the path and back down to a hilly path near the 18th green. We started running backwards when Falcon Crest accidentally ran over Backdraft. After a couple screams, he was able to shake it off. We ran around the parking lot and eventually made it back to COT.

TClap |
0

💩 Show

Leave a comment

WARMUP: SSH, Moroccan Night Clubs, Micheal Phelps, Downward Dog, Honey Mooners, mosey the short loop

THE THANG: Workout is called 💩 show becuse that’s how it starts until you get into a groove. Partner Work with sand bag for 30 rounds total

3- Bag Jump Over Burpees
3- Power Cleans below the knee
3- Front Squats
3- Push Press
3- Bag Jump Over Burpees

Partner 1 works while Partner 2 rests. Switch after each round. Each man does 15 rounds total. The rest is there so you can attack each round with good form and intensely do the work.

Every 5 min you stop where you are on the workout and run as a group roughly 50 yards and back. Then pick up right where you left off and the 5 min clock starts over.

Total reps per man
90- Bag Jump Over Burpees
45- Power Cleans
45 -Front Squats
45 – Push Presses

After everyone was done we loaded up our rucks and walked the big loop around the soccer field. With great mumble.

MARY: American Hammers, Flutters, Box Cutters, X and O’s, LBC, Low squat stretch

ANNOUNCEMENTS: Bethel Men’s Shetler, Maximus and Boogie Nights Men’s discussion on 8/28, 9/5 Clickbait relief work for a few widows in Fort Mill.

Read your letter of news every Sunday

COT: Prayers for kids starting school and college, prayers for sickness, praise for getting through some tough life moments, praise for M’s holding down the fort while we travel for work

💩 Show

TClap |
0

Ring Around the Rosie

Leave a comment

WARMUP:
## 1. DYNAMIC WARMUP (10-12 min)
– Imperial Walkers x10 IC
– Bend & Reach x10 IC
-Windmill x10 IC
– Short warmup jog
**20 yards, non-stop, down and back:**
– High knees
– Butt kickers
– Walking world's greatest stretch
– Elephant walks
– Dinosaur walks
– Soldier walks
– Side shuffle (each way)
– Karaoke (each way)
-A-Skips
-B-Skips
– C-skips
– Power skips
-Jog
-Run
– Sprints

THE THANG:
##Ring around the Rosie (30 mins)
SPRINT → EXERCISE → RUN → EXERCISE → SPRINT → EXERCISE
Wait for a partner to race before sprinting
15x Squats > Sprint
10x E Fwd Lunge
10x E Rear Lunge > Sprint
15x Billy Cannon
15x Squat Jumps > Sprint
10x E Speed Skaters
15x Plank Jacks > Sprint
25x E Mountain Climbers
15x Merkins > Sprint
15x Carolina Dry Docks
20x Overhead Arm Claps > Sprint
20x Overhead Arm Claps
Jog back to COT

##Love Triangle (15 mins)
3 to a group minimum
Watch for perfect Form or punishment
If watcher doesn’t call them out for bad form, they they get punished

Exercises

  1. 15x Squats
  2. 10x E Forward Lunges
  3. 10x E Rear Lunges
  4. 15x Squats
  5. 15x Merkins
  6. 10x Hand Release Merkin
  7. 20x American Hammers
  8. 20x Flutter Kicks

Punishment
Sprint 25 Yards & Broad Jump Back
(Step Squat if unable to broad Jump)

MARY:
X’s & O’s
Gas Pumps
Superman’s
Box cutters
Flutter kicks

ANNOUNCEMENTS:
Big Red Bus
Trash Pickup

COT:
Sobriety
Family

TClap |
0