Tag: Grout

Citadel Cendoff

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WARMUP: Jackalope soon to be off to Citadel got good practice leading the PAX in COP. Chip off of Bojangles block.

THE THANG:
Mostly Merkins squats and LBCs today. Got in 2.5 with some Dora and hill work.

COT: Prayers for our kids and teachers going back to school. And for 2.0 mental health. We also prayed for and blessed StateFarm and Jackalope as well their fathers (and mothers) for strong leadership and embarking not only college but at Citadel. Aye!

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dead end of suck

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mumblechatter was pretty solid throughout but not much from YHC… was feeling rough this week after a late night concert Sunday- the early mornings this week just never came together.

Thankful to get the nod to Q here though as I have only been to a couple workouts over on this side of town.

WARMUP: Mosey past Teeter and Express Oil to Old Farm Dr. circle up and perform following IC: SSH, WM, MNC, Plank/honeymooner/down dog, Mtn. Climbers

THE THANG: 5 station ladder style Pyramid along Old Farm Dr.

5 stations equally spread along length of Old Farm Dr.

1) 15 Freddy Mercuries
2) 20 Merkins
3) 25 Jump Squats
4) 30 Wide Arm Merkins
5) 35 Imperial Squat Walkers

went up the ladder and back down for totals of:

120 Freddy Mercuries, 140 merkins, 125 jump squats, 90 wide arm merkins, 35 Imperial Squat Walkers

MARY: Mosey back to CoT for 3 minutes of LBCs, Leg Raises, American Hammers

ANNOUNCEMENTS: Stuff the bus this Saturday, 9/11 workout pre-blast soon

COT: Gotta be there

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3.5mi-4mi of leg sweeping

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WARMUP: Walk 20ft, circle up and do some SSH followed by 5 Burpees. That’s all you get.
THE THANG: Run the Earth Fare lot then 20 Merkins.
Run to the bottom of the hill before the GHES entrance. 10 Carolina Dry Docks, 10 Wide Arm Merkins, 10 Diamond Merkins.
Grab a partner and push each other until the finish.
Run to the first light pole heading up the back road. NUR to the next light pole, run 2 light poles, NUR 1, run 2, etc all the way up to the top. Recovery run with your partner back to the start.
Do a set of American Hammers.
Repeat the round heading up and down the hill then Grave Diggers and other Mary exercises.
Run the lap around the basketball lot, burpees, then grab the 6.
Final instructions: Run back to the bottom of the hill in front of the school, do the CDD, W.A.M. and Diamonds.
Run back to the stop sign for 20 Merkins, run the parking lot and do more Merkins.
MARY: Scattered throughout the workout.
ANNOUNCEMENTS: You know what to do.
COT: IYKYK

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Seven Years Later

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Seven years ago, Jekyll invited me to The Fort for my first workout. WWL and Rooney did a great job keeping the 40 Pax busy with difficult exercises and ended with a strong message – Pay attention to detail, It is the little things that make a big difference. Here’s the link to the Backblast : https://f3thefort.com/2015/07/11/40-at-the-fort-q-school-extra-credit-attention-to-detail/

WARMUP:
SSHx20
Imperial Walkersx15
Windmillsx15
Plank Stretches
Mountain Climbersx10

THE THANG:
Next, we did a modified Jack Webb. We ran around the park and stop for each round of merkins and arm raises. I should have read the message from my first post about attention to detail a bit closer. Several times, I lost count and the Pax reminded me . We finished at the far end of the field, a quick rest with some Goggins motivation. Next, we partnered up for a long wheelbarrow to the playground. One catch, if you stop and switch partners, 5 burpees. Once we got to the playground, we continued with partners exercises.
Partner one – run around playground while partner two does dips (swap)
Partner one – run around playground while partner two does derkins (swap)
rinse and repeat
Next, we made our way back to the amphitheater for a few minutes of recovery abs exercises (LBCs, Flutters, and Box Cutters). We took the path to the power line hill where the XC runners typically do hill repeats. Partner one runs up the hill and returns to the bottom using the paved path while partner two performs an exercises. Three rounds: Squats, Calf Raises, and Lunges. One last run up the hill, backwards. Back to the front of the amphitheater. Plank line up, each Pax performed two merkins in front of the other pax, rinse and repeat.
We had time for some Mary and a 30 second body destroyer.

Great job everyone!

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Only a little lost

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WARMUP: SSH, IW, HW, Shoulder Taps, slow merkins

THE THANG:
mosey around until I got lost.
Stop along the way for:
10 Merkins
9 squats
8 LBCs
7 Carolina Dry Docks
6 Jump Squats
5 American Hammers
4 Hand Release merkins
3 Jump Lunges
2 Flutters
1 Burpee
Did the full set each stop. I think we stopped around 6 times.

I ran to what used to be an event center to do another round and was informed it’s now a private residence. Better to be dissuaded by your friends than run off by someone wielding a shotgun.

We got a little far afield today. 3 total miles. Unintentional message of the day: How do you respond when your leader is clearly lost?

Planned message: you’ve done something challenging today. Don’t shy away from other challenges as they face you. You may need to press forward and persevere, or you may need to hold back and assess. Both decisions require different kinds of toughness.

Thanks Radar for the call to lead outside the my home region. Was great to be in Belmont this morning.

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Accountability takes a Brother

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Minnow Pond starts with the pledge of allegiance. Off to Church of God parking lot. The route – Crossroads 10 Merkins -4 different legs with 4 different exercises. 15 squats top of Hill, 15 Monkey Humpers top hill at 160, 15 dips in front of Bloom, 10 Bomb Jacks Road past COG. Repeat until 5:55. Met back for a quick Mary of 40 flutters in cadence. Head back to COT.

Discussed we need other men in our life for accountability, guidance in work, marriage, raising kids and keeping a balance. Can’t do life alone and plenty of men in the Fort that can provide wisdom of life. Seek out other men!!!

Thanks Jekyll for the opportunity to lead.
ANNOUNCEMENTS: Anniversary coming up for the Fort, stuff the bus, Stang Golf and read Newsletter.

COT:prayers for Jekyll recovery, Walker and others recovering. Marriages and kids starting back to school.

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Burpee Fest

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WARMUP: SSH, Imperial Walkers, LS Squats, Merkins, Windmills, Mountain Climbers
THE THANG: Mosey to hill behind ROTC Bldg: #1: 8’s: Bombjacks @ the bottom of the hill and Merkins @ the top.
#2: 17 Burpees OYO – then 1 lap around the parking lot. Followed with 10 burpees each lap. rinse and repeat.
MARY:
ANNOUNCEMENTS:
COT:

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Roots

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Swampy Soup conditions were no match for 17 men to do the harder thing by launching from startex and heading into the #gloom. And when I say #gloom, I mean original AO, full grass, dirty, immersion. *just want to add that it makes me so happy to see Bojangles out with us again. pretty close to an OG and a strong leader. 2.0 Jackalope falling right in and establishing his own path too. Very cool. Cousin Eddie Accelerating, Bobber has the gift of gab, and Grout is a silent killer.
WARMUP: Full COP with SSH, IW, Merkins, Windmills, overhead claps.
THE THANG:
1. head to hill for Jacobs ladder (7) with Donkey Kicks and Bombjacks
2. Playground- Partner up for lap around playground while partner does pull ups till return. Flapjack. Rinse/Repeat
3. Partner Derkins/Dip. P1 hold plank, P2 does exercise on back of P1. 10 reps. flapjack; Rinse/Repeat
4. Pike Place Muscle ups and wall sits. Extra credit for IJ, Bandcamp and Funhouse for heading after the #monster
MARY: LBC, Rosalita, Hello Dolly, American Hammers, V- Up
ANNOUNCEMENTS: Stuff the bus, 10 year coming up
COT: Praise for Kermit’s new job. Bonsai’s leadership, and a few prayers for YHC Rhinoplasty

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Zipper takes no mercy

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WARMUP: None!

THE THANG: Zipper: 3.2-3.8 miles of neighborhood hate. 10 merkins and 10 squats at every cross street between Spring and Unity. If the reps dont kill you the hills will. Always a #crowdpleaser and you are better (albeit #smoked) after.

MacGuyver was the #King today- no surprise. B.O.B was up there and Grout was in top 3 or 5? #triplehate Bash Brothers: State Farm and Jackalope came back to swim at the pond for the second week in a row. Also great to see their dads. Keep your eye on Cousin Eddie. He’s rising fast!

MARY: Dont understand

ANNOUNCEMENTS: Brew Ruck tonight, Final Countdown
CSAUP 9/10

COT: Praise and Prayers for State Farm and Jackalope who will be making their way to the Citadel in a few weeks. Prayers for marriages, our children.

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