Tag: Fogerty

Count the right only

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WARMUP: mosey brogaish things, @reaper stuff, few other things
THE THANG: a little 4 corners around the track 15ish was the count for all. Mostly for those requiring right side counts only. Merkins, mtn climbers, shoulder taps. Little mosey squats calf raises and monkey humpers; mosey then SSH seal jacks and overhead claps; mosey abs stuff big boys weezy Jefferson’s and that other exercise I couldn’t remember yeah bicycle somethin. Mosey over to benches for dirkins and dips. Did a pledge of allegiance somewhere in there with some rebel merkins
MARY: not much time left for American hammers and upright flutters. Oh yeah those were Freddy mercurys we did earlier.
ANNOUNCEMENTS: finally Fogertys trash pick.
COT: marriages and health concerns for a few.

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Boys in Toyland

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WARMUP: We did some stuff around the SF then crossed the street to find better pavement and church cameras for Monkey Humpers

THE THANG: We moseyed behind the church where the pax found a stack of toys and chalk. Each pax picked a partner and together they picked a toy and then set up a station with an exercise. Partner 1 did the exercise while Partner 2 ran a short loop. Flapjack. Then move to next station with Partner. After completing all stations, we changed partners and stations, made up new exercises and repeated the cycle.

MARY: We split Mary between the back lot and the SF lot. Cousin Eddie earned his War Baby label for the morning by pushing the pax a little extra with BBSU x20 as we closed out.

ANNOUNCEMENTS: Trash pick up Sat, clown car Sat for COLA 10yr, CPR training Sat

COT: The open-ended weinke today was aimed at sparking some creativity among the pax and inspiring potential Site Qs. Our 4th core principle is “peer led in a rotating fashion” and that applies to Site Qs as well as to workout Qs. I look forward to the day when I’ll take a Shovel Flag once again. Our Site Qs lead right on the front lines — it’s not easy…and that’s why it’s so important and so fulfilling!!!

Thanks to Dojo for his leadership and the opportunity to carry The flag this am!

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Cone Course and Slow Dirty McDeuce

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WARMUP:
No running – just normal stuff with a little stretching

THE THANG Part 1:
Partner work: Partner 1 does stationary exercise while partner 2 does a moving exercise through cone course.
1. LBCs –> lunges
2. American Hammer–>bunny hops
3. Peter Parkers –> karaoke
4. Squats –> backwards lunges
5. Flutters –> High Knees then Butt Kickers
6. Imperial Walkers–> broad jumps
7. Bombjacks —> shuffle

THE THANG Part 2:
Slow Dirty McDeuce – 12x, slow 4 count
Set 1
– Wide arm Merkins
– Squats
– LBC

Set 2
– Dry Docks
– Flutter Kicks
– Calf Raises

Set 3
– Irkins
– Step lunges
– Weezy Jefferson

Set 4 – Out of time…

Great work, men!

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Fancy and Footloose

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WARMUP:
15 SSHs
Mosey up large hill
Plank:
-Broga
10-Hillbilly Walker’s
Mosey down the hill
10-Merkins
15-Low slow squats
Mosey
Lunge Walk
Mosey
Bear Crawl
THE THANG:
Star of Pain
8 exercises perform 1min each
1 burpee move to next station
Two rounds = 16 Burpees
MARY:
Plank on church step wile 1runner goes up steps and back
Hold plank until all PAX are complete
ANNOUNCEMENTS:
Shoes for Kenya success 👏🏻🥓
Bourbon 🥃 Tasting coming up
Read newsletter
COT:
Prayers for all in path of hurricane Ian
Happy Birthday to the Fort 9/29/12
Prayers for marriages and to “get right” in order to be right for your M

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What Goes Down Must Come Up

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WARMUP: None
THE THANG: No Q. Stang took the lead and decided we should run for the Harvest Point hills. First half was mostly downhill. Second half was mostly uphill. Stang made a pit stop before the finish to destroy a QT bathroom. HA HA!!
ANNOUNCEMENTS: Alot going on. Read your newsletter and get involved.
COT: September is prostate cancer awareness month. It is not as advertised as breast cancer awareness month, but it kills just as many men. Get checked out.

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Sweet home AL

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WARMUP: pledge
THE THANG: Alabama route 2mi. BASS exercises Bombjacks, American hammers, Squats, SSHs. 10 ea. 2 stops. 2 laps or 2nd lap circle up main and back to COT x2 for 3mi total.
MARY: PAX choice
ANNOUNCEMENTS: trash pickup this Sat. Shooting in Nov.
COT: praises prayers.

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↕️↔️↖️↘️⬅️

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WARMUP: slow mosey, SSH , Windmills, Moroccan nightclubs, broga
THE THANG: quick intro to the light poles that had arrows pointing in various directions. All sets of 10 for each exercise. First round we ran between light poles. Next round we did a lap between poles. Exercises added at each pole. 10 arrows in total. Merkins, big boys, plank jacks, ssh, squats, lbcs, flutters, mtn climbers, American hammers, and burpees.
MARY: no time
ANNOUNCEMENTS: trash pickup and sleet shooting.
COT:

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3 min drills

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WARMUP: SSH, IW, plank Jax, hillbilly walkers

Warm up

3 min drills
Merkins
Squats
Plank Jax
SSH

Dips
Big Boys
WAM
Jump Squats

Calf Raises
CDD
Flying Squirrel
Flutter

Hand Release
Hello Dolly
LBC
Jump rope

Lap around building
Repeat

COT:

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