WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Moseyed over to to the other side of the parking lot for a quick warmup, then continued to St. Phillips for 7’s with Merkins and Flutters.
Headed back to campus for a Jack Webb with bear crawl and CDDs.
Ran over to the building for some bench work. 40 Split Squats, 40 Step Ups.
Back to COT for some Mary, announcements., prayers, and praises.
– JWow
It was a less-hot morning in the Fort, and you could cut the anticipation with a knife. Like Phil Collins said:
I can feel a beatdown in the air tonight, oh, lord
And I’ve been waiting for this moment, for all my life, oh, lord
Can you feel it coming in the air tonight, oh, lord, oh, lord
Thang:
600 yard Indian Run with kettlebell
25 yard partner push
600 yard Indian Run with Sandbag
25 yard partner push
600 yard Indian Run with kettlebell
Half Jacob’s latter with bear crawl/CDD
600 yard Indian Run with Sandbag
Half Jacob’s latter with bear crawl/CDD
600 yard Indian Run with Sandbag
Back to COT for Mary/prayers/praises
-JWOW
Practiced breathing through nose. Hold breath, walked across parking lot. Merkins…ended with 7s, merkins and squats.
WARMUP:
Ran around the perimeter of the parking lot, then:
Windmills
SSH
Low Slow Squats
Imperial Walkers
Hillbilly Walkers
Merkins
LBCs
THE THANG:
Walk to fire pit with KBs
Two rounds of each set separated by running a lap.
(Reps were halved on the second round)
Overhead Press x20/10
Rows (upright) x20/10
American Hammers x10 i.c./5
Swings x20/10
Run a lap
Halos 10 each direction/5
Around the Worlds 10 each direction/5
Goblet Squats x15/10
Swings x20/10
Run a lap
Tricep Extensions x10/5
Rows (bent over) x10/5
Squat Thrusters x10/5
Flutters with KB press x10 i.c./5
MARY: Ab lab until closing bell
COT: Prayers for health and gratitude; asked to be a light and leader
5 men got stronger this morning at the coaches box. There were pull ups, rugby sprints and some Yoga
WARMUP:
Goofballs
Windmills
Low slow squats
Moroccan night clubs
Overhead claps
THE THANG:
Dead hangs/planks
1 min x 2 sets
On set 2, hang as long as you can. Winner gets a prize.
It was Cohiba
2 teams
Indian run in opposite directions 2 laps
Last guy does 5 merkins then runs to front
Losing team does 10 burpees. Winning team planks
Shuffle teams and repeat
Light pole ladder
5 pull-ups
10 CDDs
15 diamond merkins
20 jump squats
25 Peter Parkers
Finisher – final 10 minutes
Dora – mode of transport is bear crawl
100 monkey humpers
200 Flutters
300 SSH
MARY:
no time
ANNOUNCEMENTS:
Newsletter
COT: Think about being the man you were created to be
WARMUP:
Mosey around the block from veterans park with stops at Front founders
Back founders
Old subway and behind Hobos where
Walkers Sumos, Merkins, LBCs and some burpees took place
THE THANG:
Ten exercises in ten parking spaces 10 reps each
Perform the exercise move then move to right
After 10th space take lap around parking lot
4-5 rounds were completed
Merkins
Leg lifts
Sumo squats
CDDs
Burpees
Wide arm Merkins
Donkey Kicks
Squat jumps
Flutters
Plank punch
MARY:
Mosey back to COT
3 rounds of Mary performed
1mi untie of side straddle hops
ANNOUNCEMENTS:
HIM Camp
D2D24 signups
COT:
Prayers and Praises were mentioned
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.
WARMUP: yep, did it on the run and in between some Indian runs
THE THANG:
had some tires to flip and kettle bells to deadlift, press, and swing.
second round was no tires, but still stations
-3 on pull-ups
-1 on merkins
-3 with a kettlebell to squat
The man doing the merkins called up and down for 5 reps at each station
Moseyed back with some mobility exercises throw in (shin box!)
MARY: a tad
ANNOUNCEMENTS: DD hands off Nantan Flag to Esso tomorrow