Tag: fishstix

Apparently “another” Pendulum

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WARMUP: Some
THE THANG: Pendulum on Monroe White St.
5 Bombjacks in the middle: 25 Merkins at the top of the hill. 25 Seal Jacks at the top of the other. Decrease by 5 each round then back up.
MARY: some
ANNOUNCEMENTS:
COT:

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Don’t drink the ‘Mountain Dew’

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7 PAX from Stockade came over to see what I was doing at Slowburn.

Warm up
Accumulator board (up to 6 exercises), run in between
Wall sits and burpees
Back to the board for exercise-run-exercise-run-etc
Finished with a properly executed Mary

Note to self: there are 2 sides to a board, one side for Oldburn PAX, the other side prepare for when the PAX from Stockade show up

Thank you for the nod Peach Stand

Looks like we made it,

Barry Manilow

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Lion King

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8 men were at The Sink this morning, one ran away after warm-ups.
Partnered up for a run/farmer carry – big loop.
Stopped at the front of school, shuttle run/bag toss.
Lion King, reps stopped when muscles roared
Calf raises, Simba, Squats
Big loop again – run/farmer carry/bag toss
Back to COT for 5 minute push
5 reps rinse and repeat till 06:00
Bag Press, Bag Curl, and Bent Over Row

Great job men!

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Heavy

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WARMUP: A little broga
THE THANG: A long mosey with rucksacks and sandbags. 2 miles-ish
MARY: NA
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is… Sometimes you get a little lazy and sleep in for a few days or weeks. A good thing about the Fort is someone will notice and hold you accountable, so you can get back at it.

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Charge!

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WARMUP: Jog with some karaokes, toy soldiers, and power skips.

THE THANG: Took the long way down the hill (Ben Casey to Patricia Lane)
At stop sign, 10 pulse squat to squat jumps (1 pulse squat and 1 squat jump is 1 rep)
20 lunges — single count
10 big boys

Ran to the basketball courts
10 modified merkins (similar to the squats, all the way down, halfway up, back down, then all the way up)
10 tricep dips
10 Mountain Climbers (double count)

Ran to Dam Rd.
10 burpees
10 side lunges (each leg)
10 Freddy mercury’s (double count)

Go in reverse and increase reps by 5

At COT complete burpees, side lunges, and FM (10 reps) then big loop around earth fare.

Wrapped up with 10 more modified merkins and squats

MARY:
ANNOUNCEMENTS: a lot going on in the fort. Check your newsletter.
COT:

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End of the Road

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WARMUP: Yea, this is important.
SSH
IW
HW
Plank sequence
Included some dynamic stretching

THE THANG:
String of Pearls
5 burpees
10 merkins
15 squats
20 lunges
25 ……. something

added an exercises each stop. (e.g., first stop = burpees only, second stop = burpees and merkins, etc.)

the 25 rep count was one of the previous exercises. So, when we found the literal end of the road it was stop 5 and we did:
5-burpees
10-merkins
15-squats
20-lunges
25-burpees in cadence

Next end of the road stop was
5-burpees
10-merkins
15-squats
20-lunges
25-merkins

Ran out of time before finding all the ends of the road.

MARY: did imperial squat walkers at COT for the 6….that’s kinda a core exercise, right?
ANNOUNCEMENTS: Food Drive happening now. Thanksgiving Convergence at the Ranch
COT: was held

NMM:

When you find yourself at the end of the road, your left with the same resources that got you there. Gotta use them to get moving again!

I heard a reference to a “second starting” line in terms of my mammon (teaching music). That is: once we learn the notes and rhythms, there’s a second starting line. We’re finally ready to make art rather than simply craft.

When you hit end of a road, turn around and think of it as the second starting line. Ain’t nothing to it, but to do it.

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Back to Skool

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers

Mosey around park, stopping for merkins, calf raises, then down the big hill in back for some low slow squats and Mime Tyson’s, then back up the hill to a whiteboard.

THE THANG:
Each exercise gets 12 reps. Complete round 1, mosey to fence by the fire department and back and you’ve graduated from first grade. Next do first and second, then run to complete second grade and so on.
1 – Moroccan nightclubs
2 – LBCs
3 – Calf raises
4 – Merkins
5 – Flutters
6 – Squats
7 – Shoulder taps
8 – American Hammers
9 – Lunges
10 – Burpees
11 – Big boy sit-ups
12 – Good mornings
MARY:
4 boards for a star workout to finish. Mike Tyson’s, Bomb Jacks, Squats, American Hammers, each board had a mode of transportation back to the center, where you do 2 burpees
ANNOUNCEMENTS:
COT:

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Webbs and Swings

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WARMUP: SSH/MERKINS/peter Parkers/mountain climbers
THE THANG:
Jack Webb at the print shop- pull-ups / merkins up to 6/24

Ran to top of hill at Withers and Watson- stopped to bear crawl through field. Once we got to intersection Lunge walk to parking lot entrance, perform 20 burpees, run down to stop sign, 15 burpees, then run to next stop sign 10 burpees. Bear crawl to parking lot entrance, run back to stop sign for 5 burpees, run back top of hill at. Watson lunge walk to parking lot entrance and start over with X’s and O’s 20,15,10,5
Last round was squats
Mosey back to COT
MARY: YEP
ANNOUNCEMENTS: Operation love, thanksgiving convergence, Christmas party, read your newsletter
COT: yes

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Doom Loop

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Started with a mosey run

Warmup: SSH, Windmills, Imp walkers, Moroccan N/C, low slow squats, arm circles, peter parkers, plank stretches.

Doom Loop: start on the line with 5 burpees, run to the wall and climb up/over it, run towards front of the school, bear crawl between the cones, run back to start line. We repeated for three loops.

Mosey run

Wall work: wall sit and pax at both ends run out for 3 burpees. Then did some BTW for five counts.

Mosey run

Push up circle: each pax did one thru the circle, then two…all the way to five.

Mosey run

Playground: partner DORA: P1 stays and does leg lifts (we held the fence), while P2 runs out to the concrete path and back. Count was 100.

Then did 10 pull ups OYO.

Mosey run

Bench work: step ups, ten each leg. Dips.

Run to COT for slam ball toss.

Fini

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Loredo & 3-Leaf Clover

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WARMUP: Short mosey through the parking lot with a few warmup exercises. Then, grab a cinderblock and bring it to the intersection by the JROTC building. Leave it there and head to the track.
THE THANG:
For the first half of the workout, we’d honor SSG Edwardo Loredo.
6 Rounds On The Track
24 Squats
24 Push-Ups
24 Walking Lunges
400m Run

Exit the track and make our way to the cinderblocks for the 3-Leaf Clover. Perform 22 reps of each of 4 exercises, then run to the designated spot and back.

22 Cinderblock Swings
22 Chest Press
22 Flutters with Press (4ct)
22 Calf Raises
Run to AO Jones & back.

22 Simbas
22 Overhead Press
22 Curls
22 Bent Over Rows
Run to the school entrance & back

22 Back Squats
22 Dead Lifts
22 Tricep Extensions
22 LBCs (4ct)
Run to the stop sign at the bottom of the hill & back.

Repeat as much as you can, time permitting.

MARY: See above
ANNOUNCEMENTS: Food drive
COT: For sure

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