Tag: fishstix

PAINtheon Games – The Fort is 10

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WARMUP: 0500 Warmup with SSH, Merkins, Mtn Climbers, Peter Parkers and SSH (Cadence? Sometimes?)

THE THANG: Really just a large amount of stupid. AMRAP 2 Minutes of Merkins, Big Boy Situps and Burpees each. 100 Yard Bear Crawl Dash, Timed 1 Mile, Timed BTTW, Time 6 inch Hold (not that six inches) and Burpee Chase (0.33 mile with 4 stations requiring 5 burpees each). Here is how things shook out (hope this works):

PAX Name Merkins Sit-Ups Burpees 100 Yd BC Dash 1 Mile BTTW Time 6 Inch Time Burpee Chase
Zima 48 30 10 Clipboard Q Some 0:21 Meh Nope!
Spud 128 40 23 Modify 8:38 1:20 1:06 4:30
38 Special 37 45 16 2:07 11:17 No Thanks 0:02 5:09
Trucker 89 80 15 2:23 10:32 0:16 0:47 4:58
Bonsai 68 71 21 1:12 8:28 1:00 1:10 3:52
Minuteman 41 37 25 2:06 7:45 0:30 1:00 4:11
Fishstix 75 62 25 1:38 7:30 0:39 0:40 3:40
Juliet 44 55 31 0:32 7:16 1:11 0:39 3:34
Flounder 135 79 33 2:32 10:00 1:15 0:30 7:00+
Shady 60 66 24 1:34 Not Legible 1:04 0:48 4:20
Band Camp 86 52 27 0:30 8:07 1:04 1:16 4:09

MARY: Nope
ANNOUNCEMENTS: 10 Year Kickoff, Final Countdown CSAUP, Read Your Newsletter
COT: Prayers for Shower Curtain, Cable Guy and 2.0s starting school

Honored to lead and glad y’all still remember me. Ha!

-Zima Out

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Uphill NURing and lots of webs

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We had 11 Bootcampers and 2 runners, quick disclaimer before getting into the warm up.

Mosey to fire station
20 SSH IC
10 Windmills IC
15 LSS IC
15 MNC IC

Mosey to pull-up bars and plank. Waterfall of 5 pull-ups, and then back down the waterfall.

Mosey to bottom of Tara Tea and partner up.
DORA
NUR uphill and run back while partner completes
50 – merkins
100- overhead claps
150 – LBCs
200 – flutters

Back to the baseball field for some core, legs and upper body webs:

CORE
Captain Thor, 1 big boy sit-up – 4 American hammers, run 10 yards; 2 BBSU – 8 AH, run 10 yards; 3 BBSU – 12 AH, run 10 yards… repeat until completion of 10 BBSU – 40 AH
Total: 55 BBSU and 220 AH

Take a lap around the field.

LEGS
1 squat – 4 calf raises, run 20 yards; 2 squats – 8 calf raises, run 20 yards; 3 squats – 12 calf raises, run 20 yards… repeat until completion of 10 squats – 40 calf raises.
Total: 55 squats – 220 calf raises

Take a lap around the field.

UPPER BODY
Lots of mumble chatter while explaining this one, no running in between series this time
1 merkin – 4 shoulder taps; 2 merkins – 8 shoulder taps; 3 merkins – 12 ST; took a brake after 5-20, then another brake after 7-28 and YHC had already lost count and whining came into the game so as a crowd pleaser we repeated 7-28… finished up with 10 merkins – 40 shoulder taps.
Total: 62 merkins – 248 shoulder taps

We had a couple of minutes to go back to COT with smoked shoulders and Badlands thought it was a good idea to keep doing merkins, add 10 IC to the count. 9 for YHC, apparently my watch was out of whack and alerted me it was 0730.

Great work by everyone.

Announcements:
9/11 WOD at NaFo on 9/5 starting at 0600, bring sandbags and rucks.

10 year anniversary festivities start officially on Wednesday with someone named Zima at the PAINtheon games.

Final countdown happening on 9/10

Prayers and praises were lifted.

Tinsel and Kermit out…

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KB Mashup

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7 showed up this morning at the Hive to the sound of Garth Brooks. Uhaul knows how much I dislike it so he made sure it was playing loud. We debated on what music to play for a bit and settled on 90’s Alternative.
Warm-ups consisted of several dynamic arm and leg stretches along with a plank routine to stretch out the back and hips.
The Mash-Up:
Each routine consisted of three exercises in each set with the fourth combining all three exercises. Here are the five routines:
• HALO
• ROUND THE WORLD
• SMURF ROTATION
• COMBO

• RACKED SQUAT
• RACKED LUNGE
• CALF RAISE
• COMBO

• PLANK PULL THROUGH
• ROW
• CURL
• COMBO

• SWING
• WINDMILL
• SHOULDER PRESS
• COMBO

• GOBLET SQUAT
• SKULL CRUSHER
• LBC
• COMBO (Most difficult, from squat transition to ground and back up to your feet after LBC)

First round 10 reps, second round 5 reps with some running in between rounds. Lots of discussion about Ben and JLO and their movie careers.
Great job everyone!

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S.H.O.W.E.R. C.U.R.T.A.I.N.

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WARMUP: 2 line running, high knees, butt kickers, side straddles, that kind of thing, . . .
THE THANG:
S
Sleep Walkers 123 – Squat, windmill, reverse lunges, 1,2,3, then 2,4,6, . . . keep going . . . !

H
Hurricane Hoedown – Flutters 7 X 4 exercises X 6X

O
One-legged Burpee -13 on leg of choice

W
Wave of Merkins – We got to 5 around the circle

E
El Capitan – deep walking lunge going up a small hill. The lunge has the back leg straight out behind you, your front leg at 90 degrees or less – both hands go fully on the ground in merkin position on the inside of your front leg. Return to a standing position and repeat the lunge until you reach the top of the hill.

R
Rampage – 13 finger tip dips, bear crawl down the hill, 13 sumo squats, crawl bear back up the hill, 13 regular dips, bear crawl down the hill, 13 sumo squats, crab walk back up the hill

C
Catch Me If You Can – Two partners. Partner 1 performs 10 Diamond Merkins and then sprints to catch the Partner 2, who has been running sprinting to the goal post and running back to start

U
Up downs
A mix between chopping your feet or high knees. On my signal chest hits the dirt and bounce back up and we resumed chopping or high knees.

R
Red Bull Smurf Jack
Exceptionally high-tempo cadence at 3 times the speed of a normal cadence. Did in cadence, no less than 20. 20 is challenging, 30 will take your breath away, and 40 would be a very high level of achievement.

T
Triple Check
Teams of three. First man in a peoples chair, second man in front of him in plank, third man sprints 100 yards and back, rinse and repeat times three.

A
Alarm Clock
Lie on ground- back of head and heels touching ground. Get up (as quickly as possible). Hop up. Rinse, repeat. Did 15.

I
Inch-Worm N’Diayes
Proceed with a standard inch-worm but when you get completely stretch out in plank, perform a Makhtar N’Diayes before completing the remainder of the inch-worm. Did 8.

N
Nolan Ryan
Start in a side plank position with your ungrounded arm extended. Complete a punching motion as if someone, namely Robin Ventura, were under your other arm. Did 6.

MARY: n/a
ANNOUNCEMENTS: Read your newsletter. Labor Day 2 hour morning event at 6 am. Be there is you dare!
COT: Prayers for the injured, PAX to be leaders
MESSAGE: Focus on kindness by way of your nonverbals and your verbal talk. Especially between 3-8 pm each day when you are tired!

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no gears required

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WARMUP: small mosey, 20 SSH, 10 imperial walkers, 10 cherry pickers, 10 good mornings, 10 low slow squat
THE THANG: starting by the bike rack do 12 BBSU, run past the front entrance to the intersection at the side of the school, 12 kick through merkins, back to the bike racks, 11, 10,… you get it
any who finish starts at 1 burpee and works their way up. Fishstix and Minuteman got to one burpee before time was up
MARY: 60 seconds left on the clock, Minuteman called a 10 count superman with a ripcord pull. Stix called a body destroyer to run out the last few seconds
ANNOUNCEMENTS: 10 year stuff is coming, ready the newsletter
COT:

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Seamstress Last Stitch in the Fort

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WARMUP: not really the thing to do at Minnow Pond. Come at 0510 if you want a warmup
THE THANG: run, hard.
first stop – 1 merkin, 1 squat
2 merkins, 2 squats
Keep adding each time we stop
often we kept adding reps till the 6 was in. Then we took off again. PAX were advised to mosey when the group left and not worry about completing all the reps. Most hit 4 miles

Macgyver, Bones, and Badlands got out in front of me around mile 2 and Grout eclipsed me after mile 3. I always seem to push myself a little harder when I’m on Q at minnow pond. We have some strong and fast PAX in the Fort.

NMM: The idea was for the PAX to not know how far we were going or when we would stop. And that when we did stop, there’d be work to do. Just like our work lives that take us to new locations….

Seamstress had no idea when he came to FM that he’d be called to move so soon. Nor does he know when he’ll be called away again. Many PAX expressed gratefulness for the impact he had on us and prayers of blessing were offered (are still being offered) for his move to Chattanooga

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Another “Yinzer” Q @ Stockade

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WARMUP: Mosey to Walgreens
20 ea. SSH (in cadence)
10 Windmill (in cadence)
THE THANG:
Thang #1 (aka warmup)
Dora:
100 ea. – Merkins
200 ea. – Squats
300 ea. – LBC’s
– lap around Walgreens

Thang #2
Round #1
2:00 Minutes total to complete run + AMRAP
1. (.17 mi lap around parking lot) – Burpies AMRAP
2. (.17 mi lap around parking lot) – Lunges AMRAP
3. (.17 mi lap around parking lot) – Monkey Humpers AMRAP
4. (.17 mi lap around parking lot) – Mountain Climbers AMRAP
Round #2
Rinse and Repeat………….goal is to beat your reps from round #1
MARY:
ANNOUNCEMENTS: Read your news letter
COT:

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Thunderstruck tire flip

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WARMUP:
– SSH
– Cherry Picker
– WM
THE THANG:
– mosey to parking lot in back of school. split PAX in 2 groups. task for one PAX (“the traveler”) was to flip large tire from one team to the other. traveler calls exercise which all other PAX will do while traveler is moving to other side. Rinse and repeat until all PAX traveled. Mosey to play ground and back to tire location. switched to lawn area for Jack Webb: 1x Merkin + 4x OH clap … all the way to 10x / 40x. Mosey back to COT
MARY:
– finish strong with some music: Thunderstruck burpees.
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held accordingly.

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Convergence For Our Brother Shower Curtain

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WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

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