Tag: Jazz Hands

Zone 2 and The Slowest Burn

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Warmup:
9 Motivators
Windmill
Moroccan night clubs
Baby arm circles
Overhead claps
Seal jacks
Low slow squat
Tempo merkin
Tempo CDD

Practice balancing:
Stand on right leg
Stand on left leg

Walk down the 5 stairs slowly and without the handrail. It’s harder than it sounds.

The Thang:
Yog to Armory

2 teams Pick a co-Q
Team A
Tempo step downs/ups on the wall

Team B – Board of pain (switch after each movement)
In SLOW cadence
5 six count burpees
10 tempo merkins
20 low slow squats
15 slow flutters
20 slow monkey humpers
10 tempo diamond merkins

MARY:
There was some

ANNOUNCEMENTS:
There were some

COT:

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Buckets… again.

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Nice group this morn found three sets of buckets with painful suggestions inside and some nice running in between stations. The Shorty’s watch said 1.7 miles and I guess that includes the time I caught him (not mall) walking.

We can feel the cooler air coming and see the leaves staring to fall as we admire God’s creation. Prayers for my friend Amy, our kids and school folks, and thankful for those around us who are patient mentors.

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Pleasing Others

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WARMUP: SSH, Windmill, MNC
THE THANG:
3 sets of wall sit while partner does 3 sets of 10 merkins
3 sets of wall sits while partner does 3 sets of 10 squats

7’s
Burpees at the top & side straddle hop at the bottom

4 corners at the coutyard

Corner 1: 10 Merkins
Transportation: run
Corner 2: 10 Merkins, 20 (4ct) mountain climbers
Transportation: skip
Corner 3: 10 Merkins, 20 (4ct) mountain climbers, 30 LBCs
Transportation: run
Corner 4: 10 Merkins, 20 (4ct) mountain climbers, 30 LBCs, 40 flutter kicks
Transportation: lunge walk

MARY: LBC
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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I thought this was a party. LET’S DANCE!

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Leg Day – Dancing in the streets.
Squat variety including Pistols and Cossacks. Leg powered modes of transportation. There was a low wall in there somewhere. And a plank set at the end with mountain climbers, Peter Parker’s and Parker peters.

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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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Whetstone not Wet Stone

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WARMUP:
Cohiba led warmup where we ran to front of Elementary School and commenced with COP

THE THANG:
Hand off to Kaiser where we ran bball courts behind middle school and performed a modified Dora
-dips, irkins, big boys

Hand off to CakeBoss
Mosey to side of elementary school

Partner one big boys
Partner two bear crawl

Partner one leg raises
Partner two bear crawl

Partner one LBCs
Partner two bear crawl

Partner one hellos dollys
Partner two suicide sprint

Partner one something
Partner two suicide sprint

Mosey to driveway for gasers between light poles
Last one all the way to COT

MARY:
ANNOUNCEMENTS:
8/4: Convergence
8/5: Stuff the bus

COT:
Prayers and Praises recognized

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Let’s Show ‘Em Who’s The BOSSmen

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WARMUP: The 3 mile prerun if you were present

THE THANG:
With the BOSSmen on Q, we jumped right into it with 10min/BOSSman
Beaker:
Headed over to pull-up bars for a Jack-web DORA
Partner up, one partner starts the Jack Web of 1 pull-up to 4 merkins (next 2:8, 3:12, etc.) while other partner runs down to the bottom of the hill and back. Picks up Jack Web, while other partner runs. Keep flap jacking while going up the web until time was up.

Olaf:
Starting from the pull up bars, bear crawl to the stop sign heading towards the school. Followed by high skips to another sign, back to bear crawls, to a moving Hill Billy Walker, followed by moving Imperial Walker. Then Toy Soldiers back to bear crawls. Ending in a circle of planktitude (planking while giving thanks goin around the circle).

Spectre:
10 min AMRAP
10 squats, 8 alternating lunges (4 each leg), 6 burpees.
This was the crowd favorite.

Sasquatch:
Wrapped us up with 10 min of some good ole Broga! #RPG

ANNOUNCEMENTS: newsletter
COT: prayers for everyone. There’s a lot going on in everyone’s lives. Just reach out to a brother.

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Merkin Tuesday

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THE THANG:
Disclaimer given
Warm up
SSH
Windmills
Up/down dog, with J Lo’s
Mosey to wall – wall sits while each Pax does 3 burpees
Mosey behind Jiffy Lube
 Step ups 20
 Erkins 25
 In/out abs 25
 One leg squats standing on wall 15
 Derkins 25
Go to HT parking lot
 Pair up – one pax does pull ups on cart  
 corrals while other does merkins 50/200

Mosey to church
 25 Squats OYO – run to circle, bear crawl around, head back to benches
 15 Step ups (each leg)
 20 more Derkins
 15 hello dollies
 
Head back to COT to do:
21 merkins & 21 LBCs (single count)
18 merkins & 18 LBCs (single count)
15 merkins & 15 LBCs (single count)
12 merkins & 12 LBCs (single count)
9 merkins & 9 LBCs (single count)
6 merkins & 6 LBCs (single count)
3 merkins & 3 LBCs (single count)

10 Freddie Mercuries IC

2 minutes of full body destroyer
ANNOUNCEMENTS: read newsletter, HIM camp and blood drive
COT: prayers

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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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