Tag: Jiffy

11 years and still counting…..

Leave a comment

WARMUP: YHC on Q. Circle up.
SSHx22, the following were in counts of 11.
Windmill, Squats, Merkins, Mountain Climbers, Imperial walkers, Moroccan Nigh Clubs, Plank Jacks, Peter Parker, HillBilly Walker, Low Slow Squats. ends with SSHx22
THE THANG: 10 minutes of Merkins, then Wheel O Pain.
hand off to Senator. Longest Indian Run in The Fort. Stop and try to do some pull ups. Many others actually did them. Keep going to bottom of hill. 10 Bomb Jacks and then to COT.
MARY: Flutters
ANNOUNCEMENTS: Golf, Fundraiser, Care Center, Bethel Men’s shelter
COT: Prayers for healing, saying goodbye to loved ones, safety of our children and community.

TClap |
0

Four corners and dropped passes

Leave a comment

WARMUP: SSH, Moroccan night clubs, Trucker not approved windmills, mountain climbers
THE THANG: started with one lap around WEP to get our blood pumping then back to start to assume the plank position. Did four reps of plank jacks, mountain climbers, shoulder taps, Supermans. Rinse and repeat with 8/16/32 reps.
Mozy to parking lot for four corners. Broken out by upper body, lower body, abs, and everything. Corner 1: 20 reps of merkins, CDD, Plank Jacks, wide arm merkins. Full lap to get to cone #2: 20 sumo squats, calf raises, monkey jumpers, bomb jacks. Full lap to get to corner 3: 20 big boy sit-ups, American hammers, box cutters, LBCs. Full lap to corner four: 10 burpees, 20 SSH, Mountain climbers, one leg merkins.
Mozy to COT for football warmups. Pax took turns being qb with remaining pax rotating in at wide receiver. While wr ran a post, remaining pax alternated between Al Gores, Squats, Merkins, American Hammers. Each dropped pass resulted in 2 burpees. (We did more than we should have)
Final parting wisdom…the mind quits before the body does, and somehow/some way it all gets done.
MARY: not present
ANNOUNCEMENTS: too many to remember including convergence, golf, bourbon tasting
COT: Prayers and praise for fellowship, progress with 2.0s

TClap |
0

We should change the name of this AO.

Leave a comment

WARMUP: Probably
THE THANG: We did some ill-advised stuff on a lot of hills.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

TClap |
0

Stuff the Bus Convergence

Leave a comment

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.

TClap |
0

Jiffy POP

Leave a comment

WARMUP: Short mosey
SSH
Imperial walker
Windmill
Arm circles
Merkins
Honeymooner and downward dog

THE THANG:
Pyramid workout with pull ups, LBCs, merkins and jump squats. Progressing in reps to 3-10-10-10 to 6-20-20-20 to 9-30-30-30 to 12-40-40-40 and then back down. Mosey over to back of the school parking lot with a Jacobs ladder with burpees on one side and bomb jacks. Heading down lunge walk with a squat every 4th lunge adding a squat rep each time through YHC had intended to do more but ran out of town. The pax were disappointed. We closed out with announcements, prayer requests and COT Thanks Poppins for the opportunity to lead

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Birthday Bash with a side of Meatloaf

Leave a comment

WARMUP: 48 SSH and some stuff

THE THANG: Lots of 4’s, 8’s and 48’s. Got some hips in there too, they don’t lie, especially when the exercise arrives in the middle of the work out.

ANNOUNCEMENTS: Need some Star Wars nerds to help out at the Men’s Shelter next week (see Poppins). Some great stuff is happening at AO’s all around the Fort.

COT: Prayers for marriages, healing for Luka, peace and healing for Grassy’s M, health for person in Sasquatch’s life…

TClap |
0

The Fort with a side Clave Boss

Leave a comment

WARMUP: Mosey around park with 3-4 stops for:
-1.5mi from Panera (BM/CB)
-Hillbilly Walkers
-ImperialWalkers
-Low Slow Squats
-MoroccanNiteClubs
-SumoSquats
THE THANG:
Starting on Morgan Street
Run to each corner and perform
5 Burpees
10Merkins
15 Squats
Zippering our way back to WEP
We hit 20 corners and ended with
100 Burpees
200 Merkins
300 Squats
And 3mi confirmed by Grinders watch
MARY:
3 stations of 10 CDDs
-10 Weezy Jefferson’s
-10 Rosalitas
-10 GasPumpers
ANNOUNCEMENTS:
The Yeager is coming 😳
COT:
YHC spread the news on Topic for February to be “Intimacy”…..which is a close and deep connection and relationship. This applies to all relationships and question for you all to challenge yourself is how are you deepening your relationships from SkyQ to M to 2.0s???
Are you a consumer only in your relationships?? Are you feeling the pain and joy of those across from you??
Get the conversation going!!!👏🏻💥🔥

TClap |
0

It’s Still a Keeper

Leave a comment

WARMUP:
THE THANG:

5 Rounds. Each Round has it’s mode of transportation. There are 5 exercises that were repeated each round. Do the 1st exercise, then do the transportation, do 2nd exercise, etc. When done with all 5 exercises. Repeat with the 2nd transportation. Added some * options to modify harder if needed.

Transportation

Sprint – 2 aisles

Side shuffle – 2 aisles *add bell

Lunges – 1 aisle *pass thru with bell

Bear Crawls – 1 aisle *Crawl Bear back

NUR – 2 aisles

Exercises

Curls – 10 ea arm or 20 both

Squats – 10 *20

Overhead Press – 10 ea arm

Tricep Ext – 10 *20

Swings – 10 *20

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

All of them

Leave a comment

PAX we’re disclaimed and the five core principles were voiced.

WARMUP: Mosey to Grace Presby – Various exercises with burpees mixed in for fun.

THE THANG: Partner DORA behind Harris Teeter so PAX could experience the “Golden Corral fresh air” 100-200-300: Burpees, Squats & Flutter Kicks. Mosey off campus to office park and former Gold Hill Y property.

1-17-23 at each stop sign/corner – time for 3 rounds:
Stop 1 – 1 kraken burpee, 17 hand release merkins & 23 big boy sit ups

Stop 2 – 1 kraken burpee, 17 wide arm merkins, 23 sumo squats

Stop 3 – 1 kraken burpee, 17 diamond merkins, 23 flutter kicks

Mosey to gold hill Y driveway for 5 more burpees OYO then a jog to COT.

MARY: no time for it
ANNOUNCEMENTS: were announced
COT: YHTBT

Thanks to Slow Jams for the opportunity. It’s always an honor to lead.

Gratefully,
Cyclops 👁

TClap |
0