Tag: Italian Job

Whipped out a swampy sweaty wienke with a shable

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WARMUP: It was warm and schweaty.

Run around the perimeter of the parking lot with butt kickers, high knees, side shuffles and then circled up. SSH, windmill, cherry picker, low slow squats, merkins, honey nooner, down dog. Back to COT to grab the 40 bag.

THE THANG: Took the bag and pax over to bubbles and bows because they need a trim. This wienke was originally used at the Swamp in June 2019…oldie but goodie.

In a circle we numbered off to determine our order as 2 would follow 1, 3 follow 2 and so forth. Pax 1 would run to the other end of the parking lot to do shoulder presses, min 10 and max 25, and then handoff to 2. While pax 1 was on the bag, the remaining pax were doing exercises and pax 1 would pick up at the beginning or where they left off.

Exercises were: 25 bomb jacks, 50 jump squats, 75 calf raises, 100 SSH, 100 flutter right leg only, 75 CDD, 50 merkins, 25 burpees.

After the shoulder press and all pax completed this, next was 10/25 of curls. Then was 5 squats, then was 3 merkins with bag in your back. So continued to rotate the back as pax completed the 25-100-25.

Ran back to COT for a shable (a story in the tale of a fable authored by shady, shable). False ending so did a full lap around the parking lot, then back to COT.
MARY: went around the circle with stretching exercises called out…it was great.
ANNOUNCEMENTS: heard about how awesome HIM camp was, 9/11 on 9/9 event, newsletter
COT: old school CSPAN prayers and praises

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Spicy Turtlehead

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This morning we were blessed with a beautiful breeze from the south. And we got right to it at 0500.

Ruck/COP:
w/Alternating Shuffle around school
SSHs, LSSs, Ruck Merkins

Weinke: A Blue Light Special, if you will…
Buy In: 200m Suitcase Carry

30 min AMRAP:
20 Ruck Swings
15 Ruck High Pulls
10 Ruck Thrusters

Cash Out: 200m Suitcase Carry

We had a few minutes to spare to I had to reach into my Mexican Junk Pile to see what we could do to close out the WOD…

Finisher:
Partner Up
CMIYC around parking loop x 2
P1 Farmer Carries both Rucks
P2 5 Merkins, Chase & Catch Up

Sprocket – you are a leader that we all look up to in The Fort. Thanks for the tap and including me in the “Spicy Tour”.

Punch List out.

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Stuff the Bus Convergence

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WARMUP:
Ran over to parking lot behind football fields
SSH – all exercises were to 20 INC
1 burpee
Windmill
2 burpees
Cherry Pickers
3 burpees
Squats
4 burpees
Moroccan Night Club
5 Burpees
Imperial walkers
6 burpees
Merkins
7 burpees
LBC
8 burpees
CDD
9 burpees
Flutter
10 burpees

Throughout the workout we had pax share about different opportunities we have within The Fort to serve our community. We had the following speak (Fogerty – Trash Pickup, Cousin Eddy – Bethel Men’s shelter, Jiffy – FM Care Center, Stuff the Bus)

Partner Up
Round 1 –
Squats
Flying Squirrels
Inch worm merkins

Round 2
Big boy sit-ups
Jump Squats
Wide arm merkins

We have an amazing opportunity in The Fort to impact our community. We have pax impacting our community through service. Challenge was raised, if you aren’t actively impacting the community, why not?

It was an honor to be able to lead the workout this morning. This was diffident from most workouts because of the number of times we stopped to talk. However I felt it important to share with the guys what is happening around them. We also were able to congratulate Double D in his hand off of Nantan to Esso. Double D, thank you for you service to the pax. You have always been someone who ask the tough questions that challenge us and I thank you for that and what you did for our Region during your reign as Nantan. Esso, I look forward where you are going to take us and your energy to lead. We have a bright future ahead.

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What do you call a Kitchen sink filled with sand?

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WARMUP:
Worked our way around the school drop off lane stopping along the way with the following:
SSH, low slow squats, tempo merkins, toy soldiers, butt kickers, high knees and windmills
THE THANG:
Carried sandbags down to amphitheater where we did the following:

From the bottom each pax had a sandbag or rock.
Man makers with sandbag toss up to the third level
20 squats with coupons
Man makers with toss
20 squats with coupons
Clean and press then toss sandbag up to third level
15 deadlifts
Clean and press with toss
15 deadlifts
MARY:
Airborne hip specials
ANNOUNCEMENTS:
Stuff the bus on Saturday
Convergence on Friday, bring school supplies
Dam to Dam fundraisers start in Sept
COT:

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Being Present

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It was an honor to spend this morning with so many leaders in our community. 16 was the count for 4.65 miles. The route was as follows: R on 160 towards downtown, L on Main, Cross over Clebourne to Springs, R on Summersby where Springs ends, R on Unity, R on Tom Hall, Cross over Main to Clebourne, R on 160, L into parking lot.

Today’s COT was a reminder of the value in posting each morning. We have the opportunity to live life with High Impact Men that make us better. We discussed fatherhood, health challenges, stress, and being the leaders our community needs. Keep a lookout for upcoming challenges from The Fort’s SLT. We are needed now more than ever.

Thanks for the opportunity to lead, Anchorman. And thanks to the PAX for helping me start my day off on the right foot!

Aye!
Italian Job

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4th of July Convergence

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1776 Workout
50 Burpees
100 SSHs
100 Merkins
Run Lap
100 Squats
100 LBCs
100 Mountain Climbers
Run Lap
100 Carolina Dry Docks
100 Lunges
100 Flutters
Run Lap
100 Seal Jacks
100 Squat Jumps
100 America Hammers
Run Lap
100 Plank Jacks
100 Monkey Humpers
100 Dips
Run Lap
100 Hello Dollies
100 Overhead Claps
100 yard Bear Crawl
Run Lap
26 Burpees
Run Lap

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Failure is not an option

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WARMUP:

Light stretching exercises, windmills, , MNC, plank, yoga stretches, merkins.
THE THANG: 64 burpees, 8 at a time and run across field each time, crosswise not lengthwise

Death by,

Merkins….

Start with 3, add 3 every 30 secs for 3 rounds, then add 3 per minute until failure… FNG got to 30!

I started my testimonial… beginning of life to my rock bottom.

Then we moseyed behind ROTC, did a dead hang to failure

Then we did a Dora with 50 pull-ups, 100 overhead presses with Cindy then 200 curls with Cindy, we almost finished…

MARY:
No time but I shared the rest of my testimony. God had a plan for me and He has one for you too!
ANNOUNCEMENTS: newsletter
COT: yes

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KABOOM at Colosseum

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WARMUP: Disclaimer only
THE THANG: 1776 reps of pain plus some running
COT: On this birthday of our country we added FNG Tang to our pax, EH’d by Mark Twain. Welcome brother! We sweat like crazy in the Gloom and let the familiar soreness settle in as the fireworks lit up the sky to honor our forefathers and our fellow Americans. Grateful to have been born in the USA and to share this life with my F3 brothers. May we stay United and foster Unity with those we meet each time we leave COT and enter the world around us. God Bless America!

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Pickett’s Charge

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Twelve pax posted on this 3rd of July. Warm and humid with a thunderstorm having cleared out about 30 mins beforehand.

Warmup
Mosey run (toy soldiers, high knees, and butt kickers)
Circle up and do: SSH (15x I/C), windmills (8x I/C), imperial walkers (15x I/C), Moroccan n/c (15x I/C), low slow squats (10x I/C), big arm circles (15x I/C), peter parkers (10x I/C), plank stretches (downward dogs, honeymooners).

Thang 1: Cindy-Runs
Each pax got a cinder block and did the routine noted below.
Run 400m
KB Swings
Run 400m
Goblet squats
Run 400m
Manmakers
Run 400m
curls
Run 400m
Thrusters
Run 400m
Chest press
Run 400m
Early pax restarted the block exercises, but ran a shorter loop until the six came in.

Thang 2: Wall stuff
Ran to the brick wall of the school. Pax plank. Read a few paragraphs about Pickett’s Charge that happened 7/3/63 at Gettysburg.
Pax wall sit. From both ends of the line, pax bear crawls out about 30 feet, 3 burpees, and crawl bears back.
Then we did some wall-tar-jais…followed by some balls-to-the-wall for a ten count.

Thang 3: bar work
Ran over to the pull up bars and seven each of: pull ups, chin ups, switch grip, toes4bar, negative pullups.

Mary:
Ran to COT area and did Sally routine with leg lifts (Moby’s Flower, legs up on “bring Sally up” and 6 inches on “bring Sally down”.
A little monkey humpers, an 10 seconds of body destroyers.

Fini.
COT

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God often hides opportunities to be faithful. Don’t miss them

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WARMUP:

Mosey around the parking lot admiring the new smooth pavement. Then some SSH, Windmill, Moroccan Nightclubs, Imperial Walkers & Hillbilly Walkers. Finishing with a mosey over to the band lot. Which it should be noted is not nicely newly repaved…

THE THANG:

Kind of a modified shuttle run design

From the end zone line, run to the other end zone and do one squat and run back.

Once back, run to the other end zone again, do one squat, bear crawl 10 yards, do 2 squats, then run back.

Once back, run to the other end zone again, do one squat, bear crawl 10 yards, do 2 squats, bear crawl 10 yards and do 3 squats, then run back.

Continue doing this until you are doing 1-2-3-4-5-6-7-8-9-10 squats, each with a 10 yard bear crawl on the return (so the return run gets shorter each revolution).

I interspersed some of this with a brief discussion of the impact of walking in faith in my life. God often presents opportunities that appear as struggles or obstacles/setbacks in our life. He never promised life would be easy, but did promise it is for a purpose. Life life with a purpose and faith in a bigger picture, and often you will see in hindsight, those obstacles were the refiners fire preparing you for opportunities you never even imagined.

Hebrews 12.1 says “Let us run with endurance the race that is set before us.”

ANNOUNCEMENTS: Read the newsletter

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