WARMUP: Pledge
THE THANG: Zipper with a total of 49 Merkins and squats. Do merkins first, the balance are squats.
MARY: None
ANNOUNCEMENTS: Its my birthday tomorrow and HIM camp
COT:
WARMUP: None. It was big boy day!
THE THANG: We hit 6 hills across The Fort with 10 Burpees + 20 Squats at each plus misc work in between in places.
COT: Yes, this group is bound by Trust!
Happy belated bday @BandCamp!
Thanks for the Q stick @SoupToNuts!
WARMUP: Destiny took the Pax thru some stretches that included warm up exercises.
THE THANG: Rebel broke out a Dora that offered the Pax 100 Wide Arm Merks 200 Dry docks 300 Dips 400 Flutters
Bass offered up some Wall work w bear crawls and lined up in plank positions and knocked out mtn climbers, walk around building w some incline merkins, around building again w flutters around building again with wall sits again with curls.
Fogerty closed us out with a quick round of 5s ( Bombjax and Merks) w the hill at the entrance then finished w 3 mins of Mary
MARY: YES
ANNOUNCEMENTS: Many discussed including Coffeeteria- Dam to Dam fundraising
COT: prayers and praises around the COT.
Warm: imp Walker, Freddie m, hillbilly w, travolta, LS squat, dying cockroach, monkey h, mtn climb, merkin, jump squat, LBCs, gas pumper, m night club, windmill
Running and doing stuff: karaoke l and r, toy soldier, bear crawl/merkins, broad jump/burpees
One man Dora’s (vis-à-vis pusher at the bubble), 3 times, LBCs, merkins, squats
Mahktar N’Diayes randomly included
Jack Webb was not
Variations of the assassin suicide included the following: flying squirrels, bomb jacks, merkins, burpees, squats, mtn climber, BB sits, plank jacks, side straddle hop
All PAX effort was equal to or great than the Q. For the most part, greater than
Short Sale made the drive with the premise of a money back guarantee
Fogerty celebrated minute 44 when he barely broke a sweat
Time Machine has now been to a Barry Manilow workout and knows who to avoid
Looks like we made it,
Barry Manilow
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.
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.
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
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.
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!
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)