Tag: Fogerty

1 Q 2 Q 3Qs 4Qs at The Yard

Leave a comment

WARMUP: Bitcoin took us thru the disclaimer and a solid Warmup, complete with Imperial Walkers Hilly Billy Walkers, Wind Mills Cherry Pickers, which all began w a mosey.

The Thang:

Old bay grabbed the Q stick and walked us thru his maze of cones.  Some Pax paid attention and some Pax (well) not so much…
Old Bay
Zig-Zag Cone Course
– Line up for run through cone course by all (backwards run to start)
– Partner up (size not matter)
– Partner 1 does stationary exercise while partner 2 does moving exercises through the cone course
– Flapjack and then plank up until six is in
– Proceed to next round

1. LBCs –> lunges
2. American Hammer–>bunny hops
3. Peter Parkers –> karaoke
4. Flutters –> toy soliders
5. Hello Dollys –> backwards lunges
6. Low Plank –> butt kickers (2x)
Fogerty grabbed the Q and lead the Pax onto the Turf football field for a full 100yd ladder at every 10 yd markers.  Each pax added a rep up until mid field and then removed one rep until they reached the other goal line. Pax stated with 1 bombjax and 1 merkin at the 10yd line….2 of each at the 20, 3 of each at the 30yd line…Pax made their way back to the original goal line with same cadence but this time it was squats with overhead clap. Pax headed back to COT when Buddy ( Cousin Eddie son) took the Q stick and led the entire group back to COT w some butt kickers, Grapevine switching sides, Hops and finally a mosey to Circle up for 3 mins of Mary. Buddy did not relinquish the Q stick and led the pax in a round of Big Boys until time was called. Mumblechatter erupted around the 15th rep….but we were all better for it !! Nice job Buddy!!

ANNOUNCEMENTS: stuff the bus, HIM camp next weekend and a round of prayers / praises from every pax.
Bass took us out in prayer.

TClap |
0

Stuff the Bus Convergence

Leave a comment

WARMUP:
Ran over to parking lot behind football fields
SSH – all exercises were to 20 INC
1 burpee
Windmill
2 burpees
Cherry Pickers
3 burpees
Squats
4 burpees
Moroccan Night Club
5 Burpees
Imperial walkers
6 burpees
Merkins
7 burpees
LBC
8 burpees
CDD
9 burpees
Flutter
10 burpees

Throughout the workout we had pax share about different opportunities we have within The Fort to serve our community. We had the following speak (Fogerty – Trash Pickup, Cousin Eddy – Bethel Men’s shelter, Jiffy – FM Care Center, Stuff the Bus)

Partner Up
Round 1 –
Squats
Flying Squirrels
Inch worm merkins

Round 2
Big boy sit-ups
Jump Squats
Wide arm merkins

We have an amazing opportunity in The Fort to impact our community. We have pax impacting our community through service. Challenge was raised, if you aren’t actively impacting the community, why not?

It was an honor to be able to lead the workout this morning. This was diffident from most workouts because of the number of times we stopped to talk. However I felt it important to share with the guys what is happening around them. We also were able to congratulate Double D in his hand off of Nantan to Esso. Double D, thank you for you service to the pax. You have always been someone who ask the tough questions that challenge us and I thank you for that and what you did for our Region during your reign as Nantan. Esso, I look forward where you are going to take us and your energy to lead. We have a bright future ahead.

TClap |
0

Whetstone not Wet Stone

Leave a comment

WARMUP:
Cohiba led warmup where we ran to front of Elementary School and commenced with COP

THE THANG:
Hand off to Kaiser where we ran bball courts behind middle school and performed a modified Dora
-dips, irkins, big boys

Hand off to CakeBoss
Mosey to side of elementary school

Partner one big boys
Partner two bear crawl

Partner one leg raises
Partner two bear crawl

Partner one LBCs
Partner two bear crawl

Partner one hellos dollys
Partner two suicide sprint

Partner one something
Partner two suicide sprint

Mosey to driveway for gasers between light poles
Last one all the way to COT

MARY:
ANNOUNCEMENTS:
8/4: Convergence
8/5: Stuff the bus

COT:
Prayers and Praises recognized

TClap |
0

4 Station Accumulators

Leave a comment

WARMUP:
Mosey toward tennis courts along back of campus, stopping periodically for:
– SSH
– Imperial Walkers
– Mountain Climbers

THE THANG:
4-station circuit set up that included climbing seating outside the tennis courts. Same exercise (or set of exercises) done at each station in the circuit. We did a total of 9 rounds:

Round 1- 1 burpee at each corner
Round 2 – 1 burpee, 2 Donkey Kicks at each corner
Round 3 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch
Round 4 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins
Round 5 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks (4-count)
Round 6 – 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks
Round 7 – 3 Run Stance Switch, 4 merkins, 5 plank jacks
Round 8 – 4 merkins, 5 plank jacks
Round 9 – 5 plank jacks

For the Larry Birds, box cutters were done at the end of each round until the 6 was in.

Thanks Fogerty for the opportunity to lead.

TClap |
0

On the AO hunt

Leave a comment

WARMUP: count off
THE THANG: run through Baxter down by mushroom pool, then all the way down to STL, then to Colosseum, then back to COT…and any extra laps / miles. 4-5 for runners, 2-3 for those rucking folks.
MARY: nada
ANNOUNCEMENTS: stuff that bus
COT: praying for our boy drop!

TClap |
0

Almost forgot about this sizzling morning on TGI Friday

Leave a comment

After a thorough disclaimer from YHC, we moseyed over to the Lowes parking lots open section for some Warm-O-Rama with,

Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walk

For the moleskin,
7s running from one end of the Lowe’s parking lot to the middle with,
CDD & Squats
Merkins & Lunges
Shoulder Taps & Monkey Humpers
Mountain Climbers & Bomb Jacks

Time for some partner Dora’s, 50 each
LBCs
Freddie Mercurys
Flutter Kicks
Heels to the sky
Big Boys (Extra Credit for those high performing HIMs)

Mosey to Shovel flag for some Marys:
PAX Choice for last 8 minutes

CoT:
Announcements: Blood Drive & read newsletter
Prayers and Praises (said & unsaid)

TClap |
0

Car – dee – OH using a Ladder

Leave a comment

WARMUP: SSH, Cherry Pickers, Merks, night clubs, LBCs Squats
Toy Soldiers
THE THANG: Cones were placed out along a long road in order to complete a ladder – adding one rep at each cone. We had 8 cones. Squats in Cadence, Merks, Bobby Hurleys
Pax moved to Middle school bus line and completed 5 rounds – BombJax was the buyin – 1 bombjack, to start and adding 1 rep each round – then make ur way down the road stopping at cones premarked with reps and exercise- 5 total stops. 5 Burps, 6 Donkey Kicks, 7 Diamond Merks, 8 Big Boys, 9 Bob Hurley, 10 LBCs
Head back to begin. Round 2-5
MARY 3 mins of Mary
ANNOUNCEMENTS: Stuff the Bus Convergence and welcome new FNG – TimeMachine (EH’d Bandcamp)
COT: yes – Prayers for health, marriage, travel, patience, and family

TClap |
0

Yards of fun

Leave a comment

WARMUP: slight mosey. SSH, wind mills, produce pickers, mtn climbers, imperial walkers, hillbilly walkers, moroccan nightclubs
THE THANG: a little stretching with toy soldiers, knees to chest. Lined up to do 7s. Round 1 squats and merkins. Walk to top of hill then most to football field. 10 yard line exercises. Increment based on yardline up to 50(5 reps) then run back. Merkins, plank jacks, squats, SSH, shoulder taps. Last round did whole field with CDDs. Mosey to wall wait for six. Mosey to COT
MARY: PAX choice. Flutterjax, box cutters, hello dolly and Freddy Mercury.
ANNOUNCEMENTS: him camp, convergence, stuff the bus, journey discussion Wed at hangin with Stang.
COT: prayers for health issues lost friends and family.

TClap |
0

Oklahoma at STL

Leave a comment

Warmup: None

The Thang:

BLIMP inspired workout
Burpees x 10
Lunges x 10
IWs x 10
Merkins x 10
Plank Jacks x 10

Route looked a lot like the state outline of Oklahoma. Tesla was the King with 4.25 miles. All others had 3+ including a minimum of 5 laps.

TClap |
0

Better late than never

Leave a comment

WARMUP: produce pickers, Abe vigodas, imp walkers, Peter Parker’s and merkins
THE THANG: started with Motivator starting at 10. Then 1x burpee, 2x Carolina dry docks, 3x jump squats, 4x LBCs and 5x shoulder taps

Next round repeat with all rep counts doubled

Third round with all rep counts tripled

Then 4x, then 5x, then 6x, then we headed back down the mountain

In between each set, we either ran a lap around the church or did dips and flutters (your choice)

While all this was going on, 4 of our posters ran many miles very fast
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0