WARMUP: We did one
THE THANG: Hateful 8s
We lifted the chairs a lot…
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP:
Mosey to front of theater
-20 SSH (IC)
-10 Windmill (IC)
-20 SSH (IC)
-10 Moroccan Night Clubs (IC)
THE THANG:
DORA – partner runs a lap while other partner:
-50 Burpees
-100 Derkins
-150 Dips
-200 Step Ups
Mosey to cinderblocks/coupons exercise rotations between partner with cinderblock and partner without.
Mosey back to COT
MARY: A little
ANNOUNCEMENTS: D2D Bar. Blood drive.
COT: Illness circling around schools/homes. Mental Illness and Addicton.
WARMUP:
Brief description of workout today and shared a bit about Cardinal.
THE THANG:
15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs *
10 Knoxville Cherry Pickers
20 Sec. Samson Hold**
10 Willie Mays Hayes
The Thang:
Set 1
5 Burpees
5 Big Boys
5 Heels to Heaven
Set 2
10 Burpees
10 Little Baby Crunches
10 Mt. Climbers Double Count
Set 3
15 Burpees
15 Air Squats
15 Freddy Mercury’s
Set 4
20 Burpees
* Hallelujahs = a shoulder burn exercise. Hands up at ear level. Raise up to full extension I cadence. 1 up, 2 down, 3 up, 4 down.
** Samson Hold = Arms extended straight out like your pushing against two pillars.
We had time left so we did some trips up the stairs at the movie theater and did some “pull ups” with the railing. “Reverse merkins”
MARY: lots
ANNOUNCEMENTS: prayers for marriages and families suffering loss
COT: yes
22 Men got better today:
Run to Office Parking lot: 15 Merkins and 15 CDD
Run to Gold Hill Elementary teacher parking lot: 20 LBC and 20 Hello Dolly
Run to Gold Hill Middle teacher lot: 15 squats and 15 Lunges
Mileage ranged from 3-5. Great job.
Performed 8 blocker goals exercise while moving across parking lot. Perform a std exercise while listening to instructions on what goes in each box. Mosey across parking lot to other parking spot where performed different exercise while listening to instructions of what goes in the next box. 8 boxes total.
1. Concentrica,
2. 3rdF goals,
3. Relationships needing more investment.
4. 1stF fitness goals for the year and for the first 13 weeks.
5. Jester.
6. Investment in self improvement
7. Date night. Who do I need to be intentional with.
8. What is my D2X or advice I would tell my younger self.
If you want to discuss further I’m more than happy to help you fill your 8 blocker out. Let me know when you’re available.
Stay Frosty my Friends.
Olaf
WARMUP: ssh imperials hillbillies mosey around block
THE THANG: game of crazy 8 deck of pain. 8’s were a lap, rest of decks were either 19 or 20 reps
FAST PACEd HIIT style
MARY: none
ANNOUNCEMENTS: come to AO The Hive for KB on Friday!
COT:
WARMUP: It is Sweep the Leg. Strive to do that prior to 5:15
THE THANG: Run a 4 mile loop: https://f3thefort.com/2022/02/25/stl-just-keep-going/ (if you wanna see the route. side note: it wasn’t my first rodeo on this route)
Stop along the way for deconstructed burpees:
10 squats
run
10 squats
10 plank jump ins
run
10 squats
10 plank jump ins
10 merkins
run
10 squats
10 plank jump ins
10 merkins
10 plank jump ins
run
10 squats
10 plank jump ins
10 merkins
10 plank jump ins
10 SSH
run
Repeat the full 5 steps each subsequent stop
PAX were advised to just jump in where the most guys were when they got to the exercises, or to skip the exercises entirely and just keep running.
When we stretch to a route that necessitates covering 4 miles, YHC gets worried about leaving PAX. We managed to stay together and Fishstix + Badlands picked up the 6 today making sure we all arrived back at COT resting on 4 miles. Bravo gentlemen!
NMM:
Sometimes we have to choose the hard thing ourselves. Sometimes we have to choose to do the hard thing that life is handing us. If we skirt away from doing the what’s difficult when needed, what worse thing will be waiting for us in the future?
WARMUP: arriving late (doh) I missed the warm up and when I caught up saw some SSH like activity. I jumped in with apologies for tardiness and kicked off 10x LSS, 20x Merkin, MC & Peter Parker then some runner’s stretching. Distribute resistance bands for leg warm up exercices (not enough to go around, doh), and one-arm rows, and alternate those / jump rope. While untangling the jump ropes I believe it was @band_camp who thankfully took the lead with burpees until untangling completed, if they didn’t get in 20 they got close.
THE THANG: 3 sets of exercise scrawled on crumpled paper one on each of 3 orange cones (why cones? I have no idea, I have a very nice whiteboard collecting dust in my garage, thankfully no one asked):
1: 100 Gas Pumpers, 50 jump rope, run 1/4 mile-ish
2. 25 Hello Dollies, 25 Burpees, 50 Jump Roppe, run 1/4 mile
3. 100 Big Boys, 50 Jump Rope, run 1/4 mile
MARY: 15 H2H, 20 Rosalita, 21 LBC
ANNOUNCEMENTS: lots of 2nd F all over the area next week, a few postponed CSAUPs, too much for my small brain to retain, see slack
COT: Poppins took the lead asking each PAX to give thanks and ask for prayer requests which allowed each man to share more than we usually hear in COT including thanks for 2.0 recovering from potentially life threatening scare & prayers to bring us closer to our Ms and family through the holidays which always bring challenges
Since this was my first Q at Lazarus I came early to scope out the area and think of the final touches for the Beatdown. @Darkhelmet said this was the place to be but I guess he took the blue pill…LOL!!! We missed you brother.
I was getting little worried with 5 minutes before our start time and no one was there but @Poppins rolled in followed by @Ringer just before I gave a lousy disclaimer.
We moseyed around the back of the theater to the lot in front of the theater for a warm up.
SSH
Grandpa Jacks
Windmill
Imperial Walkers
Penny Pickers
Then @C3PO showed up just in time for the action.
We had 7 rounds of fun. Each round we performed the exercises below in each corner of the parking lot in front of the theater.
Round 1 – 7 Burpees
Round 2 – 14 LBCs
Round 3 – 21 Merkins
Round 4 – 28 Squats
Round 5 – 21 Carolina Drydocks
Round 6 – 14 LBCs
Round 7 – 7 Mountain Climbers
We finshed with enough time to make it bag to the flag for a little stretching.
Announcements:
– Men’s shelter – Thursday 12/7, check slack for info.
– Golf Charity event Friday 12/8, check slack for details.
– Waxhaw ornament Exhchange and Christmas event. I don’t remember the dates. Check that channel or ask a Pax that may know.
– Gremlin – Mint Hill Convergence- February 10, 2024; more details to come
Prayers:
– Ringer and his Job search
– Prayers for the the Pax in General
WARMUP: 20xSSH, 10xIW, 10xMNC, 10xHBW, Walk to front entrance of FHC w/KB raised overhead.
THE THANG: Sets of 3 Exercises. Brief pause between sets. All sets done at each station. Rep count changes at each station. Core exercises done w/bell chest presses.
OH Tri Extensions / Curls / Squat Thrusters
Flutters / Box Cutters / Hello Dolly’s
LBC’s / Am Hammers / Freddie Mercury’s
Bent Over Rows (ea arm) / OH Press (ea arm) / Swings
Walk w/KB overhead to next station.
Station 1 = 5 Reps
Station 2 = 10 Reps
Station 3 = 15 Reps (done 5+10)
Station 4 = 15 Reps (5+10)
Station 5 = 10 Reps
Back to COT as the clock struck 0600
MARY: Included.
ANNOUNCEMENTS: Read your newsletter. BBQ & optional Bourbon Tasting coming up – Cyclops needs a headcount so RSVP. Golf Tourney fundraiser w/hole sponsorships available… sponsorship includes advertising at the tee box (not req’d to be company logo…)
COT: Praises & prayers. Lots of prayers for mental health & well being.