Down Set ouch!!

WARMUP:
Ran over to lot behind Witts for the following:
SSH
Low slow squats
Down dog / honey mooner
Morrocan night club
Inch worm merkins

Moseyed back over to Vampire Pizza
Karaoke down and back
Butt kickers
THE THANG:
Played a game of football.
– once pass was completed play stopped
– merkins was the penalty for all dropped and completed passes
– each score the opposing team did 15/15 squats and LBCs

JWOW tried to take out Backdraft with his tooth, but he bounced back after visiting the medical tent and tried to mount a comeback, but the better team held them out of the end zone to win the game.

Finished with two rounds of 7s
Merkins / squats
Plank jacks / jump squats
MARY:
ANNOUNCEMENTS:
Get out and vote!
COT:

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Sweep the Leg – Go There – Go There

Damn, it was great to see some faces I’ve not seen in the gloom in a few months!!
WARMUP: The Fort’s typical: SSH, Squats, Windmills (but only a few)
THE THANG: I will call out a stop at which point we’ll complete the following (at every stop):
5 Burpees
10 Peter Parkers (5 each side)
15 Diamond Merkins
Stop 1: Run to the Baxter Mushroom Pool
Stop 2: Arby’s
Stop 3: South State Bank
Stop 4: GHES Flag Pole
Stop 5: Run down to Colosseum then over to the basketball hoops
Stop 6: The top of the hill at Dam Rd
Stop 7: South State Bank
Stop 8: Arby’s
Stop 9: Run around the back of Earth Fare shopping center to the stop sign
Stop 10: Choice of going to pick up the 6, COT for Mary or more running to secure the 4mi target
MARY: See above
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle

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Stuff the Bus Convergence

WARMUP:
Ran over to parking lot behind football fields
SSH – all exercises were to 20 INC
1 burpee
Windmill
2 burpees
Cherry Pickers
3 burpees
Squats
4 burpees
Moroccan Night Club
5 Burpees
Imperial walkers
6 burpees
Merkins
7 burpees
LBC
8 burpees
CDD
9 burpees
Flutter
10 burpees

Throughout the workout we had pax share about different opportunities we have within The Fort to serve our community. We had the following speak (Fogerty – Trash Pickup, Cousin Eddy – Bethel Men’s shelter, Jiffy – FM Care Center, Stuff the Bus)

Partner Up
Round 1 –
Squats
Flying Squirrels
Inch worm merkins

Round 2
Big boy sit-ups
Jump Squats
Wide arm merkins

We have an amazing opportunity in The Fort to impact our community. We have pax impacting our community through service. Challenge was raised, if you aren’t actively impacting the community, why not?

It was an honor to be able to lead the workout this morning. This was diffident from most workouts because of the number of times we stopped to talk. However I felt it important to share with the guys what is happening around them. We also were able to congratulate Double D in his hand off of Nantan to Esso. Double D, thank you for you service to the pax. You have always been someone who ask the tough questions that challenge us and I thank you for that and what you did for our Region during your reign as Nantan. Esso, I look forward where you are going to take us and your energy to lead. We have a bright future ahead.

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Mixed CD of favorites

WARMUP:
Ran to small part across from Little Caesars for a dynamic warmup.
Toy soldiers, high knees, some other stretch Sasquatch taught us.
SSH, Produce picker, merkins and broga

THE THANG:
Ran to Church of Nazareth on Harris for stair work. Cycle consist of up and down twice.
Regular
Each step each foot
Right leg only
Left leg only
Skip a step
Skip two steps
Bunny hop

Next ran to tan to small garden down by Springs building.
10 step ups each leg
10 derkins
10 dips
Repeat

10 dirty myrtles
10 Mike Tyson’s

10 dirty myrtles
5 Mike Tyson’s

Next moves down to wall by parking lot across from COT
Wall sit – 3 10 second counts
Jog to curb and back
Wall sit – 30 seconds
Jog to curb
LBCs -20 INC
Wall Sit – 30 seconds

Last stop to the hill across from COT
Quadzilla until time expires
Merkins at the top and Big Boy sit-ups

Funhouse was the only one to complete all 7 rounds before time expired.

MARY:
ANNOUNCEMENTS:
COT:

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Sandbag Toss

WARMUP: Stretch OYO
THE THANG: Shuffle with sandbag 1 mile out; toss the sandbag back to COT
MARY:
ANNOUNCEMENTS: Cannoli Run this weekend, Newsletter
COT: Continued prayer for Vuvu and his family, prayers for all our students and teachers and parents as the school year winds down, prayers for Eby family as they try to locate Kevin.

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Coach says Don’t Quit!

The inevitable confusion of a new AO meeting in a different parking lot of a familiar place led to YHC almost being late. For those attending in the future, parking for The Coaches Box is next to the actual coaches box at the baseball field. Also known as the band practice field with the painted football field on the parking lot.

WARMUP:
Given that YHC showed up confused, it seemed like a good idea to start with a mosey toward the other two parking lots typically utilized at FMHS. As soon as we reached that lot we saw a black Jeep confusingly creeping along. After parking in a random spot, we picked up Cheddah and continued our mosey to the school entrance.

– SSH x30
– Imperial Walker x15
– Merkin x10
– “what the hell are these called, oh yeah” Moroccan Nightclubs x15
– Dips on the benches x10

THE THANG:
Most back to the band practice field.

Band practice field:
– Bear crawl to the 10 – 1 Burpee
– Crawl bear back
– Bear crawl to the 20 – 2 Burpees
– Crawl bear back
– Continue to the 50 – 5 burpees
– Crawl bear back from the 50
– Run past the 50 to the 40 – 6 burpees
– Nur back
– Continue for the whole field finishing with 10 burpees and a Nur back to the start

This took way longer than expected so the second half of the weinke was cut short.

Mosey to the pull up bars (3 rounds)
– 10 pull ups (decrease by 1 each round)
– 20 merkins (decrease by 2 each round)
– 30 American Hammers (decrease by 3 each round)

ANNOUNCEMENTS:
– Doty Run this weekend
– Cannoli run next weekend

Thank you Cyclops for the opportunity! As he said, we started the day 3-0!!!

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Warming up the Canollis

disclaimer

Run to kingsley. do one mile loop as many times as you can before time runs out. every half mile increase speed to 5k pace for about 60 seconds.

read newsletter for important announcements.

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Manion WOD in torrential rain

WARMUP: start moving before the rain
THE THANG: 29 back squats with rucks and sandbags, 400 meter ruck
Repeat 7 times

By the time we started the first 400 meter ruck and monsoon hit us and we could see rivers running by our side on the hill.

We finished strong right before 6am

MARY: one last 400 meter ruck

ANNOUNCEMENTS: amrap for autism is happening at Chupacabra next Friday feo this that missed it on 4/22

COT: prayers for healing and love

Tinsel, out

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Currahee is the hardest AO in The Fort and we’re going to prove it!

WARMUP:
SSH
Windmills
Merkins
Low slow squat

Partner up – 1 sandbag per group
20 manmakers
20 thrusters with sandbag

THE THANG:
March to the hill
At “Basecamp”
10 manmakers
10 thrusters

If you have a sandbag, ATTACK the hill
If not:
20 merkins
20 squats
RUN up the hill

Take a breather at the top, return to bottom, switch and repeat

Return to COT
We were a few minutes behind getting to COT. Taking the hill twice can be done in under an hour, just skip the pre-manmakers/thrusters

MARY:
We were already 8 minutes late to COT

ANNOUNCEMENTS:
Newsletter

COT:
Prayers for Luka

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