Tag: Grassy Knoll

Friday the 20th at the Stockade – clever title absent

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WARMUP: Short “mozyroo” from the AO to the front of Harris Teeter.  YHC has been nursing a bum calf so no SSH were to be had.  We proceeded with  Carolina Dry Docks, Low Slow Squats, American Hammers, Mountain Climbers and Moroccan Night Clubs.
THE THANG:  Another short mozy to the side of HT.  At HT we did a group wall sit with the first Pax giving us a 10 count.  We then crossed the alley and did 5 merkins as a group.  When back to the HT wall we swapped out wall sits for planks.  Rinse and repeat with ongoing 10 counts and merkins (regular, hand release, Diamond, wide arm) alternating wall sits and planks.  After finishing these we did a lap around the oil change place with a brief stop for dips using the wall.  
 Back to HT for the same series but we swapped out merkins for 3 burpees.  Burpees included regular, Superman, Kraken and 8 count.  Repeat the lap (with dips) and back to HT.  Last series we swapped out burpees for 5 big boy sit-ups.
 Mozy to the fountain at the bottom of the hill by the fire dept.  There we did a plank clock with Carolina Dry Docks.  We started at 1:00 and did one CDD.  Plank walk to 2:00 for two CDDs.  Kept going until we did a full fountain lap and 78 total CDDs.
 Briefest mozy ever to the start of the row of arborvitae trees at the entrance to the apartment complex.  Starting with the first arborvitae we did two burpees and lunge walked the row, where at alternating trees, we did two burpees.  48 burpees later we were done.  Running a bit short on time we jogged our way back down the row and did two burpees at every third one.
  Mozy back to COT with one minute to spare.  One minute of full body destroyers ensued and we were all happy.
MARY:  she stayed home
ANNOUNCEMENTS:  D2D fund raisers
COT: Family health, marriages, 2.0s

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Tabatas

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Back Blast
Tabata workout
DATE: 17 Oct 2023
AO: #ao-colleseum
Q: @Airwolf
PAX: @Rebound @Tesh @Backdraft @Barkley @Wooden leg @Grassy Knowl
FNGs: 0
COUNT: 7
WARMUP: Windmill

TABATA: 4 rounds of each
40 sec. Rowers. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Bear crawl
40 sec. Rear Lounge 10 sec. Rest
40 sec. Shoulder taps 10 sec. Rest
2 min Karaoke’s
40 sec. High knees 10 sec. Rest
40 sec. Side hops 10 sec. Rest
2 min Nur and mosey
40 sec. Hillbilly Walkers 10 sec. Rest
40sec. Skier 10sec. Rest
2 min planks

Last 10 minutes we did some side struggle hops 😂, standing shoulder taps, military presses, forward, and overhead claps.

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Wheel of Gloom

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Had a last minute cancellation so today seemed like a great day to bring back the Wheel of Gloom!

It’s a competition where each pax spins the wheel… which lands on an exercise. The spinner counts each Rep as his points.

At the end… the top two point getters square off in a 1:00 minute AMRAP to see who gets the W.

So we all got a good workout in. Minimal running but over 200 Merkins and dozens of other reps of BBS, Squats, lunges, and Freddy Mercury’s. 1F was satisfied but 2nd accelerated!

Congrats to Half She’ll for getting the championship today.

Until next time…

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Skipper’s Tour de Corral

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WARMUP:
– Quick mosey around the lot followed by COP…windmill, produce picker, low slow squat, merkin, up dog and down dog.
THE THANG:
– Started with a merkin gauntlet in front of Bubbles ‘N Bows. PAX formed a line arms length apart and held plank. PAX took turns traveling the gauntlet, stopping to do a merkin at each planking PAX. Rinsed and repeated, swapping out Al Gore for the plank and burpees for the merkins.
– Mosey thru the parking lot to Stockbridge Dr, right on Arbor Village to Grant Farm Dr. Completed a round of 7s on Grant Farm hill. Burpees at the bottom (entrance to apartment complex) and hand release merkins at the top (fire department parking lot).
– Mosey back to Bubbles ‘N Bows for a DORA…300 sumo squats, 200 Superman, 100 wide arm merkin. Cut the Dora a little short to save 5 minutes for Mary.

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“Lord Make it Stop”

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WARMUP: Mossie, SSH,Cherrybpickers, windmills, and more
THE THANG: “simple but hard”
4 exercises (merkins, squats,CDD,Heels to heaven)10,20,30,40,50 each and a lap in between each rep -of each exercise! Achieved almost 3 miles and 150 each exercise 💪
MARY: no time
ANNOUNCEMENTS: Damn2 Damn Bar, D2D- relay, charity fundraiser are under way…
COT: prayers for kids and Family, and those un spoke.

The message was : “Conflict is not a sin but how you respond to it might be!”

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DORA – AROD (Dora spelled backwards for those who need an explanation)

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Great start to the morning with a few Kotters arriving before kick-off. Short disclaimer and a lap around the parking lot. Circle -up for warm-ups (SSHs, Imperial Walkers, Windmills, MNCs, and some burpees mixed in.
Next, we moseyed to the church parking lot.
DORA 1-2-3 merkins (100), Squats (200), and LBCs (300).
Partner 1 – ran around the parking lot
Partner 2- performed exercise
Flapjack

AROD 3-2-1 merkins (300), Squats (200), and LBCs (100).
Partner 1 – ran backwards around the parking lot
Partner 2- performed exercise
Flapjack

Back to COT

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Potpourri of Pain

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WARMUP: windmill, arm circles, merkins, mountain climbers
THE THANG: mosey to pull up bars.  5 sets – counts of 5,4,3,2 and 1 with 5 merkins in between each set of pull-ups.  Mosey back to parking lot and pick up coupons.  Form a line.  One person used the sand bag and performed 25 squats and functioned as the timer.  Remaining pax performed the following exercises:
Merkins
Dips
Carolina Dry Docks
Squats
Calf raises
Alternating lunges
Single Leg Deadlifts

After the above exercises were done, we took a lap, came back and changed coupon to the kettlebell. While one PAX performed 20 curls, remaining PAX worked through the exercise set listed above. Took another and came back to the wall for some air chair and balls to wall. Formed back on the line and did 100 yd sprints with 1 min of plank between each sprint.
MARY: 3 min of Ab work and finished with my hip exercises.
ANNOUNCEMENTS:
COT:

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Tag me in coach and a bday boy bonus

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WARMUP: As Pax gathered, the mumblechatter intensified. It was going to be one of those mornings which is always fun and encouraging. YHC rec’d the bat signal call from Esso to sub-Q due to prior commitments and who can say no to that guy. Plus the opportunity to Q these group of merry men, can’t turn that down!

Ran over to the church, avoided any cars, did some high stepping and butt kickers on the way, and circled up in the parking lot. Did some SSH, cherry pickers, squats, merkins, back stretches.
THE THANG: Ran over to the benches and did a rinse and repeat (just 2x) of: step ups (20), incline merkins (20), dips (20).

Ran around the turnabout at the church to kick off pearls on a string. Exercises consisted of: 10 bomb jacks, 20 diamond merkins, 30 hammers, 40 squats (note to self, this was a lot), 52 flutters (for Anchorman bday boy), 60 calf raises. So at each stop, we added on the exercises and then went down for a few after we got to 60. The stops included: church, entrance to grocery, water fountain at apartment complex, fake stop at neighborhood on the back left from fountain so ran back to fountain, fire station house, parking lot of daycare, road behind gas station, back to COT.
MARY: quick Mary led by Slow Jams
ANNOUNCEMENTS: Patience for parents, kids, teachers
COT: Yes, completed this and even got a quick show from Senator!

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Let PETA begin!

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WARMUP: VQ for PETA. He led us in Wind Mills, Produce Pickers, Merkins, Up/Down Dog, SSH, and a mossy with toy soldiers and butt kickers. Finished with MNC at Sonic.
THE THANG: Grassy led a simple DORA which included 100 Hand Release Merkins, 200 SUMO squats and 300 LBC. Ran the gents down to the apartments and back up for a quick hand shuffle at the round about. Ran back to COT.
MARY: PETA lead the last couple minutes with Box Cutters, leg lifts, Slapshot took Flutters and PETA ended with hammers!
ANNOUNCEMENTS: Be on the look out for The Forts 11 year anniversay workout.
COT: Prayers for mental health, over all health for family and friends 🙏

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Burpees and a Late Backblast

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It was a steamy morning in the Fort and the mumble chatter was second to none.

Warmup then a quick Mosey over to Grace Church for some pain.

Cones setup for a Canadian Football style gauntlet of pain.
Round 1: 20 burpees
Round 2: 20 burpees, 40 squats
Round 3: 20 burpees, 40 squats, 60 CCDs
Round 4: 20 burpees, 40 squats, 60 CCDs, 80 monkey humpers
Round 5: 20 burpees, 40 squats, 60 CCDs, 80 monkey humpers, 50 Flutters.

We ran a lap between rounds.

Back to COT for prayers and praises.

JWow

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