WARMUP:
– was done
THE THANG:
– all of it
MARY:
– goes around
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held with some runners added
WARMUP:
– SSH
– Cherry Picker
– WM
THE THANG:
– mosey to parking lot in back of school. split PAX in 2 groups. task for one PAX (“the traveler”) was to flip large tire from one team to the other. traveler calls exercise which all other PAX will do while traveler is moving to other side. Rinse and repeat until all PAX traveled. Mosey to play ground and back to tire location. switched to lawn area for Jack Webb: 1x Merkin + 4x OH clap … all the way to 10x / 40x. Mosey back to COT
MARY:
– finish strong with some music: Thunderstruck burpees.
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held accordingly.
WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:
Slapshot’s Pain Station:
Each Pax performs
50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters
Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.
Badland’s Pain Station:
10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs
Punchlist’s Pain Station:
Light Pole Speed Drills –
5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs
Bear-pees to finish
Shady’s Pain Station:
Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels
Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers
Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.
Great job Qs
COT:
Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!
YHC (Band Camp) failed to persuade Esso to submit his own backblast. Sad day….sad sad day (took me 7 minutes to submit two backblasts and review the name-o-rama videos from the workouts….3.5 minutes per backblast)
Ladder with 10 merkins, 20 squats, 30 LBCs at the intersections going up the hill
recovery loop with 5 burpees at bottom of the hill.
repeat 2 to 3 times
4 minutes of Mary back at CoT
An awesome group of 30+ men came out to “Club 813”…celebrating the birthdays of Harry Carry, Fogerty, and Grassy Knoll!
HarryCarry started with a short mosey run.
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (15x I/C)
Moroccan Nightclubs (12x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)
Short mosey run
Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys, repeat
Bear crawl…stop and do mountain climbers, repeat
Lunge walk…stop and do squats, repeat
Crab walk…stop and do pickle pointers (no repeat)
Hand off to Grassy Knoll:
Motivators from ten.
Jack Webb routine: One big boy sit up and four American Hammers, went to 11 bigboys to hit Grassy’s 44 years of age.
Hand off to Fogerty:
Elevens routine: 10 merkins at top of the hill, one bomb jack at the bottom, and proceed from there.
Run back to COT
Announcements
Prayers/Praises
Lastly, Badlands was inducted into Club 813.
WARMUP:
20 x SSH
20 x Windmill
20 x Moroccan night clubs
20 x Peter Parker’s
20 x Imperial Walkers
Mosey: shuffle left / right, karaoke left/ right, toy soldiers, nur
THE THANG:
Millenial
– PAX does 100 each exercise
– Runs a 100 M lap together
– 10 cycles total. (100 exercise + 100 m lap = 200 x 10 cycles = 2000)
– 1st person to 100, cycle ends, and we run together. Everything is complete as 1 unit.
– Faster runners plank for the 6.
– Last cycle is 100 burpees on Q. Q can be rotating or by One Q
1) SSH
2) Lunges
3) Merkins
4) LBCs
5) Mtn Climbers
6) Flutters
7) Calf Raises
8) Dying cockroach (abs)
9) Squats
10) Burpees
How it actually ran: YHC thought 100m was too short so it ended up being a quarter mile loop. By #6 I had to shorten it back down to 100m. We ran out of time for all Burpees – it was 10 OYO at the end.
@Band Camp was the exercise and lap leader (King)
@Paddle was right behind him on the laps
@Grinder dominated the leg workouts
@Tesh destroyed the abs and merkins. Shirt remained on.
@Yardsale and @Cubbie followed in suit.
At the end, I discussed how large obstacles may seem at first. If you can tackle them as a team, you start to see progress.
Think about this in life. Find other men to do daily battle with. Learn, grow, hold each other accountable. Link up them in a Shieldlock group. Watch your King, Queen accelerate.
ANNOUNCEMENTS: Prayers for kids and teachers – back to school
COT: Cubbie closed out in prayer.
WARMUP:
SSH, Cherry Picker, IW
THE THANG:
The Roller Coaster: modified suicide: baseline and 5 stations up the hill. Each station has a number of increase repetitions: 10 / 20 / 30 / 40 / 50 which PAX need to accomplish. At the same time there is a 5 min timer running. When timer hits, PAX stop where they are and have a “break” of 1 min where they need to complete at least 10x Burpees. After the 1 min break has elapsed, PAX continue with the suicides. After reaching the last cone (50x reps), PAX start over with a new exercise. There were 4 exercises in total: 1. Low Squats 2. MC (count 1:1) 3. Plank Jacks 4. LBC.
After Roller Coaster was done, mosey over to playground for a Jack Webb: start with 1x Merkin & 4x overhead claps all the way up to 10x Merkin and 40x OH claps. Mosey to COT
MARY:
there was enough time for a 5 min mary at the end with focus on core.
ANNOUNCEMENTS:
CHANGE is coming to The Fort…look out for and participate in the upcoming poll here on slack this weekend!
COT:
COT was held and properly closed.
WARMUP:
– mix of SSH, Cherry pickers, Windmills, etc.
THE THANG:
– mosey around WEP, stop at each bench and do a set of 3 exercises: 5x Burpee + 10x BigBoy + 20x MonkeyHumpers. At the end do some Mary until 6 is in.
– mosey to playground, Jack Webb: 1x Merkin + 4x Overhead Clap…all the way to 10/40
– mosey to Pikes parking lot: split PAX in 2 teams. 1 PAX is doing big tire flip to the other team while all remaining PAX do an exercise chosen by the traveler. Repeat until all PAX flipped the tire.
MARY:
– mosey to COT, bring the music and do some pole grinding: Sally with squats, Big Balls with Big Boys and Thunderstruck with Burpees. Runners joined for the last part, mostly topless and sweaty, after they witnessed the Big Balls exercise.
ANNOUNCEMENTS:
– read your newsletter
COT:
– We all learned that grinding has multiple meanings.
YHC was honored to Q minnow pond on my actual 50th (RESPECT) birthday. since the theme is 50, the route was a loop with 5 pain stations with 3 exercises of 10reps (to equal 50 reps per exercise and lap). Goal was 5 laps for the gazelles.
The stations were at Main/Tom Hall, Tom Hall/Withers, Withers/Confederate, Withers/Watson, and Railroad/Main.
Unfortunately I scheduled skin cancer surgery 2 days prior without thinking about the implications. Doctor requested I not exercise for 2 weeks but I couldn’t resist. Reason why I mention this is as a Public Service Announcement: use sun screen all year long and always reapply daily to avoid skin cancer.