Tag: fishstix

Lots of Lightposts

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Five men showed up on a crisp morning right before sunrise. We moseyed out to the main road stopping at each light pole for an exercise. The rep count was low so we focused on good form. We headed back to the school performing exercises at each lightpole back to the main lot.
With five minutes remaining, we repeated multiple rounds of dips, Mike Tyson’s, and wall taps.
Great job guys!

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Ring around the stockade

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WARMUP: mosey around and did some reps of the exercises at each station that the workout would have. Hand release merkins, mountain climbers, calf raises, step ups, dips, Superman’s, j los and burpees.
THE THANG: Dora work with four stations set up around campus. One partner did the stationary work while the other moseyed. Finished at one station and moved to the next.
MARY: the bear crawl merkin complex. One bear crawl with each arm followed by one merkin. Two bear crawl each arm followed by two merkin. So on and so forth through ten reps each.
ANNOUNCEMENTS: newsletter.
COT: yes

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Execute, execute, execute!

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We had 13 this morning for a full-body beatdown at The Stockade. Here’s what we did.

Warm-Up
– 10 Low Slow Squats (IC)
– 10 Mountain Climbers (IC)
– 10 Plank Jacks (IC)
– 10 Merkins

The Thang
– Serpentine the HT Parking lot
– Run
– Nur
– Side Shuffle
– Butt Kickers
– Karaoke

Mosey to the Wall
– 10 One-legged Lunges ea. Leg
– 10 Dirty Hook-ups (IC)
– 10 Wall Tar Jais (IC)
– 10 Wall LBCs
– 5 Australian Mountain Climbers

Long Run behind HT back to Mailboxes
– Take turns jogging the loop with the 60lb sandbag – everyone else does the following AMRAP:
– Merkins
– Squats
– LBCs
– Wide Arm Merkins
– Calf Raises
– American Hammers
– Ranger Merkins
– Pistol Squats
– Flutters
– Burpees
– Monkey Humpers
– Plank
– Copperhead Merkins
– Low Slow Squats
– Freddies

Mosey to Walgreens
4 Corners:
– Round 1 – 10 Diamond Merkins at each corner
– Round 2 – 10 Big Boys at each corner
– Round 3 – 10 Seal Jacks at each corner
– Round 4 – 10 OH Claps at each corner

Serpentine the HT Parking lot back to COT
– Run
– Nur
– Side Shuffle
– Butt Kickers

NMM
I recently watched the below video about taking action for those relying on you. In it, Chadd Wright describes his role as a breacher in the Seal Team. He would plan the breaching of an obstacle so his team could accomplish their mission. He describes three words that took planning into action: execute, execute, execute.

That’s what people fail to do. If you don’t execute on your plan, especially when you’re tired or scared or stressed, you’re not just cheating yourself, you’re cheating those they rely on you – your family, co-workers, or team.

So ask yourself, what is one decision I’ve been avoiding making that I should instead boldly execute today? When I say, “I’ll wait until conditions are perfect,” am I actually just waiting to avoid discomfort? How clear is my “why” for the work I’m doing — and does it anchor me when things get hard?

Execute today, gentlemen!
IJ

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Running, Monday, Flight Plan

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WARMUP: jibber jabber
THE THANG: Berkshire loop(s)
MARY: more jibber jabber
ANNOUNCEMENTS: yes
COT: yes

Looks like we made it,

Barry Manilow

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Miyagi’s Reign Begins

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WARMUP: Yes

THE THANG:
<@UQ50TPDLH> Gave us the opportunity to do 100 burpees with a run EMOM.

<@U08N41FCN0Z>
Chipper 100
– Merkins
– Squats
– BBS
– Flutters
– Dips
– Lunges

100 reps of each, broken up however the PAX wanted.

MARY: Around the circle

ANNOUNCEMENTS: Read your newsletter

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Bag Bear Crawl Bonanza

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It was a balmy morning at The Kitchen Sink but don’t worry, we warmed up quickly. A quick warmup and we were off.

Thang:
Round 1: Light Pole bag toss every two light poles with 10 merkins, 10 squats, 10
LBCs. Leave your bag and run back to the starting point. Rinse and repeat any every second light pole.

Round 2: Lunge with sandbag every two light poles with 10 CDDs, 10 Flutters, 10 calf raises. Bear crawls back 1 light pole and walk back to your bag. Rinse and repeat every two light poles.

Back to COT for prayers and praises.

JWow

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Ballermann Workout

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WARMUP: 15 Wind mill
15 Hill Billy walkers
15 cherry pickers
20 sumo Squats
20 Merkins
THE THANG: Mosey to the fountain @arbors
Bear crawl around the spring
At each quarter stop to do 5 burpees

Mosey to church

Exercise at patio
Stacking exercises:
10 LBCs
20 step ups
30 Flutters
40 Squats
50 merkins

In between run a round
On the short sides lunge walk
Long sides mosey

Mosey back to COT

5 burpees as finisher

MARY: –
ANNOUNCEMENTS: –
COT: –

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It’s about community

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WARMUP: The heartstrings got loosened up out of the gates as Warning Track unloaded some baggage from a tough week, acknowledging the challenges of Living Right through the Flux of life and the importance of showing up this morning to be lifted up by his brothers. He followed up with the Obligatory SSHs and then set off from WEP.

THE THANG:

WT took the pax to the old Pike Elec parking lot stopping for some windmills, burpees and other fun enroute.

Pax broke into groups of 3 for a modified Dora across the parking lot. Midway through WT called audible due to pax incompetence and simplified to Dora in groups of 2. Terrible things like Merkins, squats, lunges, flutters, burpees, etc were unleashed on the pax

WT took pax to Memorial Park for more burpees and more shared pax stories of Why they come out to the Gloom on a wet Sat morning.

DD took the reins and moved the pax to a series of parking lots (pharmacy), Pike front courtyard, Town Hall back wall for pain stops including shoulder taps, wall sits, plank jacks, burpees, mtn climbers, peter parkers, Parker peters, etc.

Pax returned to WEP to appreciate JWOW’s lovely Christmas tree. Two rounds of partner work included bear crawls around tree + flutters followed by crawl bears around tree + HR merkins.

Mosey to grass in front of band shell for more partner work (merkins, shoulder taps, sit ups) interspersed with some burpees and lap around band shell. Finished off with Knee Tar N’dyae and Mahktar N’dyae.

Mosey home

MARY: included throughout

ANNOUNCEMENTS: coffeteria at HC

COT: great morning where we welcomed 3 FNGs + a Kotter while pax from 30s to 50s mixed it up and pushed each other to get 1% better.

“Our youth are our present” I heard my pastor say from the pulpit recently. Note he did NOT say “our future.” It’s as true in The Fort and in our community as it is in NYC with a 34 yr old mayor. Younger pax, you ARE leaders today — embrace your opportunity and duty. Seasoned pax — your leadership focus IS about bringing along the next generation of leaders — embrace your opportunity and duty.
We are blessed men to have these roles at this time.

Thanks to JWOW for the opportunity and Warning Track for the partnership.

Love you brothers!
#KeepPosting

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Cubbie Gear VQ

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WARMUP:
SSH
Windmill
Imperial Walkers
Hillbilly Walkers
Moroccan Night Clubs
THE THANG:
Bag throws around the TCES dropoff loop
At every light post (10 total?), do the following exercises:
5 – Curls
10 – Squats
15 – Chest Press
10 – Lunges, Single Leg
5 – Tricep Ext

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11s and Pyramids

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Light yog with normal stretchy warm-ups.
11s using 2 light poles for run length. Bomb jacks on one end and flying squirrels on the other.
Leg pyramid: 10 froggers, 20 squats, 30 mtn climbers, 40 lunges (single count), 50 SSHs, 40 lunges, 30 mtn climbers 20 squats, 10 froggers. Light stiff legged yog then chest pyramid: 10 HR merkins, 15 plank toe taps, 20 alternating merkins (one hand forward, one hand behind), 25 shoulder taps, 30 plank jacks, 25 shoulder taps, 20 alt merkins, 15 plank toe taps, 10 HR merkins.
Yog back to COT for about 2 mins of Mary. Thx for the opportunity <@U08BNRBQ9D1>

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