Tag: fishstix

DORA – AROD (Dora spelled backwards for those who need an explanation)

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Great start to the morning with a few Kotters arriving before kick-off. Short disclaimer and a lap around the parking lot. Circle -up for warm-ups (SSHs, Imperial Walkers, Windmills, MNCs, and some burpees mixed in.
Next, we moseyed to the church parking lot.
DORA 1-2-3 merkins (100), Squats (200), and LBCs (300).
Partner 1 – ran around the parking lot
Partner 2- performed exercise
Flapjack

AROD 3-2-1 merkins (300), Squats (200), and LBCs (100).
Partner 1 – ran backwards around the parking lot
Partner 2- performed exercise
Flapjack

Back to COT

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When does Broga begin?

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WARMUP: SSH, Imperial Walkers, windmills, plank Stretches
THE THANG:
Simple lap around the prison walls. First stop, pull up bars – 3 reps
Second stop- stairs near hill, Hand release merkins – 5 reps
Third stop- bottom of hill, diamond merkins – 5 reps
Forth stop – top of hill, wide arrow merkins- 5 reps
last stop- back to parking lot, man makers and squat thruster – 5 reps each
+1 rep each lap
Last lap was shorted time
MARY: body destroyer

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Ruck to start the week

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Flounder and YHC rucked through Baxter. Flounder was out for a couple weeks with a knee injury, nothing serious just takes a bit longer to heal up. Covered many topics along the way.
Peace out!

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Tag me in coach and a bday boy bonus

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WARMUP: As Pax gathered, the mumblechatter intensified. It was going to be one of those mornings which is always fun and encouraging. YHC rec’d the bat signal call from Esso to sub-Q due to prior commitments and who can say no to that guy. Plus the opportunity to Q these group of merry men, can’t turn that down!

Ran over to the church, avoided any cars, did some high stepping and butt kickers on the way, and circled up in the parking lot. Did some SSH, cherry pickers, squats, merkins, back stretches.
THE THANG: Ran over to the benches and did a rinse and repeat (just 2x) of: step ups (20), incline merkins (20), dips (20).

Ran around the turnabout at the church to kick off pearls on a string. Exercises consisted of: 10 bomb jacks, 20 diamond merkins, 30 hammers, 40 squats (note to self, this was a lot), 52 flutters (for Anchorman bday boy), 60 calf raises. So at each stop, we added on the exercises and then went down for a few after we got to 60. The stops included: church, entrance to grocery, water fountain at apartment complex, fake stop at neighborhood on the back left from fountain so ran back to fountain, fire station house, parking lot of daycare, road behind gas station, back to COT.
MARY: quick Mary led by Slow Jams
ANNOUNCEMENTS: Patience for parents, kids, teachers
COT: Yes, completed this and even got a quick show from Senator!

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FORE!

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WARMUP: Run to the golf course
THE THANG:
Start on #1
Tee boxes – 10 merkins
Greens – 15 squats, 20 LBCs

Most got through 6, some got 9 holes. All ran 3 miles.

MARY:
Run back to COT
ANNOUNCEMENTS:
Read your newsletter
COT:
Remember we aren’t promised another day. Love on your family even when it’s hard. Give grace even to those that show you no grace.

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Remembering Cash

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Took a few moments to remind the Pax about the AO. The Coop was renamed “Ring of Fire” in honor of Cash (Hospital name Jay Griggs) . He was given the name “Cash” as in Johnny Cash due to his all black outfit he worn at his first workout along with his hometown of Nashville, TN. Cash passed away in September 2020. I did not know him personally, but he had a significant impact to several Pax. This impact is continues to shine bright in The Fort.

Warm-up lap around the parking lot. Circle up for exercises ( SSHs, Imperial Walkers, Wind Mills, Moroccan Night Clubs, Arm Stretches).
Next, we each grabbed a cinder block.
Round 1 – Catch me if you can
Partner 1 – farmer carry both blocks
Partner 2 – Merkins and Squats, 5 each
Flip flop
Round 2
Partner 1 – Carry block up to school and back
Partner 2 – Squat Thruster
Flip flop
Round 2
Partner 1 – Carry block up to school and back
Partner 2 – Bent over row
Flip flop
Round 3
Partner 1 – Run to school and back
Partner 2 – Pull-up + Man Maker starting at 1 rep +1 rep until partner returns.
2 sets

We finished with Cash’s prayer:
Search me Lord. Lead me to you. Help me to be a good man, a good father, a good husband and a good employee. Help me to forgive and release from resentment those that I feel have offended me. Let me see the good in others and draw that goodness out of them.

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In Honor Of September, 11, 2001

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WARMUP: All PAX but Shield dropped in the plank with their ears wide open to listen to our brother Shield share his experience as an NYPD officer on 9/11/2001. This included the names of a few of Shield’s fallen brothers. Some of us have been fortunate enough to hear him talk about that day but every time I hear it, I take away something new. This morning was no different.
Following the plank, we mentioned a few numbers of significance for the PAX to think about:
9 & 11: This was obvious
22: Years since that day 22yrs ago
100: The number of days Ground Zero in NY smoldered
ALL PAX 100 Side Straddle Hops (50 in cadence) & 22 Burpees

THE THANG: Grab your bell and meet over by Clickbait’s trailer where we had more gear. Everyone has a weight of some kind for the following 9 exercises:
11x Kettle Bell Swings
11x Thrusters
11x Goblet Squats
11x Bent Over Rows
11x Overhead Tricep Extensions
11x Big Boy Sit-ups w/ Weight
11x Bicep Curls
11x Standing Lunges
11x Overhead Press

We went through these 9 exercises one more time and occasionally modified the cadence.

In groups of 4, we all got to experience the 200lb sand bags for 4 reps, taking the bag from the hips, to the shoulders, to an overhead position, back to the shoulders and finally, back to the hips. If we weren’t on the 200lb sand bag, we did the same evolution with our own coupon.

Then, back to 22 Side Straddle Hops & 11 Burpees.

MARY: Throughout
ANNOUNCEMENTS: Lots in the newsletter & THE BLOOD DRIVE
COT: Indeed

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