Tag: Falcon Crest Ryan_F

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

Lighting And Thunder

Leave a comment

WARMUP:
Jog around paved path at Runde Park
1 pullup
THE THANG:
Lightning Portion
Laps around Runde Park
Lap 1 – 1 Pullup – 40 Burpees
Lap 2 – 2 Pullups – 40 Merkins
Lap 3 – 3 Pullups – 40 BBS
Lap 4 – 4 Pullups – 40 Squats
Lap 5 – 5 Pullups – 40 Mountain Climbers

Thunder Portion
formed a circle in the shape of a wagon wheel with eight different exercises on the outside and after you got done doing the exercise exercises, you murder Bunnies to the middle where you did five man makers and then continued onto the next exercise and did an overhead carry back out to that exercise from the middle or a total of eight different exercises.
15- Block Swings
15 – Skull Crushers
15- Overhead Press
20- Leg Up and Over the Block
15 – Squats
15 – Thrusters
15 – Hand Release Merkins W/ Feet On Block
15- Curls

MARY:
No time
ANNOUNCEMENTS:
Bethel
Tortoise and Hare
Heart Walk
COT:
Everyone is soaking wet

TClap |
0

Sandbag Party

Leave a comment

WARMUP:

  • 20 Side Straddle Hops
  • 15 Windmills
  • 15 Moroccan Nightclubs
  • 15 Hillbilly Walkers
  • 15 Imperial Walkers
  • 15 Cherry Pickers
  • 15 Low & Slow Squats

THE THANG:
Ruck & Bear Crawl

  • 1 lap around the school with a sandbag shouldered
  • Bear crawl across the parking lot + 4 shoulder taps at every striped parking area
  • Lunge walk back
  • Bear crawl across the parking lot + 3 Merkins at every striped parking area
  • Lunge walk back
  • 1 lap around the school with a sandbag shouldered

Sandbag & Ruck Work

  • 10 Sandbag Curls
  • Reverse Sandbag Drag across the field
  • 10 Sandbag Curls
  • Reverse Sandbag Drag back across the field
  • 10 Sandbag Curls
  • Sandbag Toss across the field
  • 10 Sandbag Curls
  • Sandbag Toss back across the field
  • 10 Sandbag Curls

Finisher – Rucks & Sandbags

  • 15 Sandbag High Pulls
  • 15 Ruck Squats
  • 10 Ruck Dips
  • 30 Calf Raises

Abs workout
American hammers, flutters, box cutter
MARY:
ANNOUNCEMENTS: Bethel men’s shelter, fort mil care center
COT: prayers for family and friends

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

Be prepared

Leave a comment

WARMUP: SSH, IW, Cherry Pickers, Parker Peter’s, Peter Parker’s
THE THANG: with sandbag make. Large loop around front of school.
10 sandbag squats- sprint
10 overhead press- sprint
10 bag overhead throws- sprint
10 jump over burpees sprint
As many sets as possible by end of workout
MARY: 20 big boy sit-ups
ANNOUNCEMENTS: trash pickup, CriOut service project and trng.
COT: Prayers for aging parents

TClap |
0

It’s Currahee

Leave a comment

WARMUP:
10 Mountain Climbers
10 Windmills
10 Cherry pickers
Mosey around the parking lot loop
THE THANG:
With Rucksacks and Sandbags
20 sandbags curls, reverse drag sandbag across the field, 20 sandbag curls, reverse drag sandbag back across the field, 20 sandbag curls, sandbag toss across the field, 20 sandbag curls, sandbag toss back across the field, 20 sandbag curls.

Shoulder the sandbag walk around to the zipper sign on the outer loop sprint to the next light pole, walk to the next light pole, sprint to the next.

Walk over to the corner on Dave Gibson
3 rounds of 10 Romanian deadlifts
Walk down to the next light pole 3 rounds of 10 bent over rows, walk down to the next light pole 3 rounds of 10 overhead presses.

Sprint back up to the corner, 3 rounds of 10 guardrail merkins

Return to COT. Various stretches for a full stretch.

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

TClap |
0