Tag: fishstix

CB 10.10.24

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Warm-up lap around the parking lot.
COP exercises: SSHs, Imperial Walkers, Windmills, Plank Stretches.
Next: Series of exercises with Rugby Sprints
Mosey to front of school for DORA 1-2-3 Merkins, Squats, LBCs
Returned back to COT with Burpee broad jumps, Inch worm merkins, lunge walk, reverse lunges, Sprint

Great job Guys!

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4 Corners at the Sink

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Fall weather is upon us with morning temps around 57 degrees and ready to work. YHC was excited for my VQ at the Kitchen Sink thanks to Farmers Only. I have a tendency to get stuck in a rut attending the same workouts each week and this call out introduced me to a new opportunity.

I prepped by reviewing previous backblasts and Q Source. I wanted to incorporate a leadership lesson into the Q and settled on the 4 corners of the school which matched the 4 Quadrants of Q Source.

WARMUP:

20 SSH
10 IW
20 Mtn Climbers

THE THANG:

Round 1
Starting at the corner of the school
5 Man Makers
10 Rows
15 Curls
20 Flutter IC
Shuffle to next corner then rinse and repeat

Round 2
10 Shoulder Taps
10 Lunges
15 Squats
20 LBCs IC

At each corner, we discussed a Quadrant from Q Source

Get Right
– A man cannot Get Right by himself
– You are maintaining your fitness for reasons outside of yourself

Live Right
– A HIM influences through word and deed
– A habit can be positive, negative or neutral

Lead Right
– Leadership is influencing movement towards advantage
– Candor is graciously telling the hard truth and demanding it from others

Leave Right
– Legacy is constructed through the HIMs ability to develop Virtuous Leaders
– Failure is a wonderful teacher but only if you can take the pain from it

COT:

Continued prayers for victims of Helene
Prayers for residents of Florida in the path of Milton

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Chainz Return to Alcatraz

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WARMUP:
Django: SSH, Ch-Pickers, Windmill, MNC, (all IC)
W/Chain: ChainKins, V-sits, Side-Plank-Pulses, Pickle-chain-pounders, Low Slow SquatCH,

THE THANG:
Partner Chain Lateral Raises, Partner Chain Front Raises

Laps around Lot (Catch me if you can): Each lap, chained-pax different exercise: OH-Press/hold, Curls

Up & down hill: Django picks MOT (other than mosey), Chained-Pax shuffles

MARY: American CHammers, Flutter-press, Chained-Supermans
Django: CH-LBCs, Vowels & John Hancock, Some boat-flutter thing from Nestel (IDK…)

ANNOUNCEMENTS: Aide for WNC victims, read newsletter
COT: WNC / H-Helene

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Curtain rod?

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WARMUP: mosey around parking lot, ssh, cherry pickers, hillbillies and imperials
THE THANG:
21 squats
21 overhead press
21 burpee jump overs
Grab your bag and do a lap
15 squats
15 overhead press
15 burpee jump overs
Grab your bag and do a lap
9 squats
9 overhead press
9 burpee jump overs
Grab you bag and do a lap

Next:
11’s w/ bag over the shoulders and burpees

Next Q:
2 sets of 15 each
Deadlifts
Rows
LBCs

Finish up with a chest press burnout
MARY:
ANNOUNCEMENTS:
COT:

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King of the Hill

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WARMUP: Mosey across street to Brayden. Windmills waiting on six
THE THANG: Run down to bottom of Brayden hill. Run up to first street (20 merkins) run back down. Flutters. Run up to second street (15 squats) run back down. Freddy Mercury’s. Run up to top of hill (10 bomb jacks) run back down. Hello Dollys. Run the Brayden loop and return to bottom of hill. Run up to top of hill (5 bomb jacks) back down to second street (10 squats) run down to first street (15 merkins) back up the hill across to COT.
MARY: none
ANNOUNCEMENTS: Christmas party, Bethel Men’s, relief efforts
COT: prayers for healing and those affected by the storm

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No Rules Just Right

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Each person loaded up with a ruck and a sandbag. Short walk, uploaded weight. Partnered up, took turns carrying two rucks, two sandbags while other partner ran.
Rugby sprints – exercises then run fast
Short mosey to school. exercises performed while other partner ran the hill.
Finish strong: partner 1 carried all weight up the hill while partner 2 ran up the hill. Flapjack.
Ruck back to COT

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Fort 12 Year Anniversary

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THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.

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Around town

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Indian run warm up around lot with 1 PAX dropping for 3 burpees. Continue for 2 rounds. Over to amphitheater for mucho chesto. Mosey over to springs building for some dips and incline merkins. On to next stop for steps ups and declines. On to next stop for muscle ups, people’s chair on wall while each PAX bear crawls out for 5 merkins then crawl bear back. Next round each PAX runs out and does 3 burpees. More muscle ups. Take the hill to the upper lot. 21 jump squats, 21 merkins, 21 plank Jack’s. Run 3 line suicide. 15 of each of those and 2 line suicide. 9 of each of those and run to far line and back. Start moseying back to WEP stopping at most of same spots. More muscle ups b/c why not. Back to lot and finish up with about 4 mins of Mary. Thx JWOW!

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