WARMUP: variety
THE THANG:
4 corners of 11s
corner 1 10 Merkins
Lunge walk
Corner 2 1 LBC
bear crawl
Corner 3 10 Squats
NUR
Corner 4 1 Flutter
Run
Repeat 9-2-9-2 etc
Hip flexors
MARY: 5 mins of going around the circle
ANNOUNCEMENTS:
COT:
WARMUP: Obligatory SSHs, a mosey with carioca, butt kickers, high knees, nur, parker peter, hillbillies, stretching, then back to amphitheatre
THE THANG:
Station 1 (amphitheatre) = burpees x10, shoulder taps x20, Freddy x30
Run to station 2
Station 2 (Pacos plaza) = burpees x10, squats x20, flutters x30
Run back to station 1
Rinse and repeat for 5 total stops at each station
MARY: yes, box cuttah, Am hammer, flutter, dollies, rosalita
A new twist — some of the above was done in reverse (huh?)
ANNOUNCEMENTS: Bourbon and BBQ event coming
COT: yessir, Mr Sir
WARMUP: assorted stretching, grunting, groaning, whining about the cold
THE THANG: FMHS to new Kingsley, out/back to 21, around Sunbelt parking lot, back out. Studs add old Kingsley.
MARY: assorted stretching, grunting, groaning, whining about the cold
ANNOUNCEMENTS: Bourbon & BBQ, Trash pick-up, Christmas Party, read your newsletter
COT: as per usual
It was cool and rainy. Perfect conditions for the #gloom
WARMUP: Ran to top of hill and hit the regulars: SSH, Seal Jacks, squats, arm circles, windmill, broga
THE THANG:
Board of Pain. Finish each exercise and take a lap. See how far you can get down the board.
DD: Started LBC
Spike: Finish squats
Dojo: finish squats
Minute Man: finish squats
Jekyll: finish squats
MARY: no
ANNOUNCEMENTS: HIM Camp was excellent and all 3 Fs- Minute Man. Bethel Men’s shelter
COT: Praises/Prayers for family. Prayers for Green card extension.
WARMUP:
– 25 SSH
– 10 Windmills
– 15 Imperial Walkers
– 10 Moroccan Night Club
– Mosey 1 lap around the parking lot
THE THANG:
1. Improvement contest -> Record the results
1. 1 minute Merkins
2. 1 minute Big Boy Situps
3. 1 minute Shoulder taps
4. 1 minute Mountain Climbers
2. Big Mac Burn-off -> takes 2,000 merkins to burn off a Big Mac
– 7 rounds EMOM – 10 merkins then plank
3. Whopper Crunch -> takes 3,300 situps to burn off a Whopper
– 25 big boy situps
– 25 American Hammers
– Mosey 1 lap of the parking lot
– repeat
4,.Chick-fil-a Challenges -> burning off one spicey nugget, one spicy rep at a time.
– 25 Mountain Climbers
– 10 Shoulder taps
– 25 Mountain Climbers
– Mosey 1 lap of the parking lot
– Repeat
5. Sweet Tea-Spring -> 700 jumping for one glass of sweet tea
– 50 jumping jacks
– 25 squats
– Mosey 1 lap
– Repeat 2
MARY:
– 5 Burpees OYO
ANNOUNCEMENTS:
– Trash pickup Nov 1
– Massey blood drive Nov 1
– Beers for Beetus Nov 1
– Christmas Party Dec 12th
– Ruck and Roll – Dec 13th
– 4B’s – Nov 7th
– Charlotte Half Marathon – 11/15
– Family Care
– Bethel Men’s Shelter – Nov 6th
COT:
WARMUP: Yog to upper WEP lot for a little of this/little of that. Included a sliding scale of Burpees OYO
THE THANG: Head down dark path to hill running up to Ardrey St. Ladder of 7s with Merkins at top of path, Big Boys at bottom. Mosey to Amphitheater stage for 4 corners. 10 reps each corner, bearcrawl on the sides, lunge walk across the stage. Little bit of wall sits and ended with 1/2 of Jack Webb.
MARY: minimal
ANNOUNCEMENTS: Bourbon & BBQ event, Xmas party, etc.
COT: prayers for Double D’s fam, Dojo’s household and praises for our Fort brotherhood.
So with my 10 year “manniversary” coming up, I had each of the Pax share memories of their first workouts. It was a fun group. Honored to lead.
Shortest of all Sales out.
WARMUP: stretching and the regulars (10reps each)
THE THANG: mosey to sunbelt parking lot. 3 sets of each at 20 reps at various locations in the parking area.
Merkins, lbcs
Squats, American hammers
Shoulder taps, flutters
Calf raises, bicycles
Dips, leg lifts
MARY:
ANNOUNCEMENTS: news letter
COT: prayers and praises around the circle. Jobs, 2.0s aging parents
WARMUP: SSH-IC, 5-Burpees, ImpW-IC, 4-Burpees, cherry pickers-IC, 3 Burpee, HillW-IC, 2 Burpee‘s, windmill-IC,
10-Burpees (2.0 failed to recognize pattern…)
Mosey to Football field
THE THANG: #1: Go Fish Fitness Game
Concept: Each team “fishes” for cards to make a match
Setup: Place deck at top of hill / Pax form groups on the field.
How to Play:
1 One PAX per group goes to the deck, draws a card, and brings it back.
2 Each new card drawn = a new “round” of a light exercise for the waiting group.
3 When a group has two of the same rank (like two 7s), they call out “Go Fish!” and everyone does the exercise for that rank together.
finish when deck is empty
Card Exercise Key (for when a “Go Fish” match happens):
Black Card
h (AMRAP)
A-4
Squats (w/ or w/o Jump)
5-9
Shoulder taps or CDD’s
10-K
Seal Jacks
RED Card
Exercise (AMRAP)
A-4
Plank (+ “High-Five” your kid/ partner)
5-9
Step-back Lunges (5 ea leg)
10-K
March in Place w/ Arm Circles
THANG #2: Chicken Wing 4 Corners Use ½ Football Field… we only had time for two rounds
Mild Wings – 12 Reps
• Round 1: Seal Jacks
• Round 2: LBCs
• MOT: Bear Crawl or Side-Lunge-Walk
Medium Wings – 9 Reps
• Round 1: SSH
• Round 2: Gas Pumpers
• MOT: Toy Soldiers
Hot Wings – 6 Reps
• Round 1: Smurf Jacks
• Round 2: Big Boys
• MOT: Carioca
Thermonuclear Wings – 3 Reps
• Round 1: Bomb Jacks
• Round 2: Iron Eagle Protractor (AKA Hello Ladies)
MOT: Walk
MARY: circle of [hate]…”dislike“ (1 PAX calls exercise and bear crawls around perimeter while others engage).
ANNOUNCEMENTS: newsletter stuff
COT: 2.0’s → they hold their own COT ~ 20 yards away…
Men shared prayers for ailing friends and loved ones
WARMUP: None
THE THANG: Run route: Munn Rd to Harris Rd to 1st Street South to Doves Rd to Country Haven LN to Country Lodge Rd to Bojanles and back to COT . ~ 4miles loop
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
Disclaimer Given and Shared
WARMUP:
None – Get to it
THE THANG:
Hwy 160 to WEP and Back. Take assessment of sidewalks and enjoy the half paved, half trail route. Miles and plenty of fellowship and follow the leader.
MARY: She was not found.
ANNOUNCEMENTS:
Read your newsletter, Q-Source, Golf on the Links, Bethel, TheFort13th Anniversary
COT: Always stays in COT.