Everything but the kitchen sink @ Golden Corral

WARMUP: Circled up at COT
WMsx7inCadence, IWsx7inCadence, CPsx7inCadence, HWsx7inCadence, next moseyed to the upper parking lot by Red Bowl and ran around the lot introducing the loop the PAX would use throughout the workout, next we moseyed over to our stations where each one was explained, then we got to work.

THE THANG: Set-up 12 stations, partnered up, partner #1 runs the loop while partner #2 performs the exercise at the station until partner #1 returns, switch, upon partner #2’s return the partners move to the next station. Stations are listed below:

1. 10lb weighted ball – V-Ups
2. Heavy Rope – Rope swings in a squat position
3. 45lb Ruck – Curls
4. 30lb Slam Ball – SlamthedamBall
5. Ab Wheel – you know what to do ( I did provide a pillow for the benefit of our knees )
6. Cindy – Side Lunges
7. 60lb SandBag – Front Lift to Backwards Toss
8. 45lb Plate – Flutters w/ a press
9. 20lb weighted vest -Alt. Reverse Lunges
10. Cindy – Swings
11. 35lb Dumbbell – Squat while alt arms to pick up weight
12. 12lb Dumbbells – Bent over Tricep Extensions

MARY: No thank you

ANNOUNCEMENTS: Blood drive

COT: STK

TClap |
0

Chasing Pots of Gold-en Corral

WARMUP: Brief but we managed a few Moroccan Night Clubs, Shoulder Taps, Boxcuttahs
THE THANG: Mozy to the church where there was a cone in each parking lane. Pax ran the length of one lane and back the other in a U shape to complete the exercise at the cone. We ran back and forth like we were following the rainbow looking for gold. I know it’s a stretch, but it is almost St. Patty’s Day. Pax completed 100 reps at the first cone, 90 at the second with each trip decreasing by 10 reps. From 100 down, exercises were SSH, LBCs, Squats, Mountain Climbers, Plank Jacks, Dips, CDDs, American Hammers, Merkins, Burpees.
Pax then faces each other in the plank position for 4 plank jacks, 4 mountain climbers, 4 shoulder taps, 4 Superman’s. Once completed, we repeated it at 8, 16 and 32 reps.
Mozy through COT to drop off the cones then stopped at the side of HT for wall sits and burpees.
MARY: No Mary, or Patty either
ANNOUNCEMENTS: Newsletter, Jaeger, convergence.
COT: Family

TClap |
0

Bring Your Wife to F3 Day

WARMUP:
Shady led the Pax out of Runde Park to the circle at the end of Windward Drive for windmills, cherry pickers, yoga type back stretches,Peter Parkers and Parker Peters. The Pax then ran back to Runde and met up at the parking lot.
THE THANG:
Shady gave each man a tennis ball and instructed us to write our wives’ first initial on the ball. That ball would stay with us for the rest of the workout.

Dora with your wife as your partner. From the playground, we did the following exercises and ran to the back of the basketball court and back between each set.
50 pullups (set of 10)
100 decline merkins (set of 20)
150 step ups were planned, but we ran out of time.

Hand off to Senator
Circle up on the right ball field

Lt Dan (1 knee tar jai, 4 squats) to 10 (crowd pleaser)
Line up along the concession stand wall for people’s chair. While the rest of the Pax sat, 2 ran to the outfield fence, hopped over, ran up the hill, did 3 burpees, and ran back
Balls to the wall hold for 20 secs, move to 1/2 way down for 20 secs

Return to the circle for the <@UJGS2BBQD> killer hip flexor routine

MARY:
LBC x 20, Hello Dolly x 20, Boat and Canoe x 3
Finish up with the Body Destroyer

ANNOUNCEMENTS:
Trash pick up today on route 21 (thank you <@U0617222M3M> for your continued commitment to this). Jaeger next week, various other (READ YOUR NEWSLETTER)

COT:
Prayers for <@U686LEPLH> in the loss of his mom. Another Pax in the loss of his father. We prayed for several family members and friends of the Pax with cancer and other serious ailments. Prayers for safe travels for <@UN6PTD007> and his family to WI.

<@UGRNYPPUM> always brings something unique to his Qs, and his idea of having a tennis ball with our wives’ initials was a good reminder of how lucky we are to have our spouses. YHC and Shady picked up the Q spot as last minute subs for our friend <@UN3JKG18C> who will be handing off site Q duties in two weeks. Thank you for your leadership, my friend. It was a beautiful morning at Runde and always a pleasure to lead the Pax on Saturday mornings. We are truly lucky Men of the Fort!

TClap |
0

DORA Rules at GC

YHC was honored to be given the Q stick at Golden Corral by Half Shell today. This represented my first trip back in the gloom at 100% since dealing with a post D2D bronchitis and my spirits were excited about the opportunity. While not yet Springlike weather, the Pax were quickly sweaty from the downpainment on the day.

After seeing a post by IJ, I decided to maximize the DORA concept at GC today for encouragement, challenge and candor of a partner workout.

WARMUP:
Mosey to Oil and Lube shop
Windmills x 10
IW x 10
MNC x 10
Monkey Humpers x 10
Mtn Climbers x 10
SSH x 10

Let’s go!
THE THANG:

Partner up and run around HT for Group Dora stopping 5 times for:
5 burpees
10 lunges
15 Box cutters

Mosey to another lot for Lazy Dora
Alternating turns
100 Merkins/ partner plank
200 Squats/partner Al Gore
300 LBCs/ partner 6 inches

Mosey to Walgreens lot for normal Dora
50 Bombjacks
100 CDDs
150 Flutters

Mosey back for Big Boys until end

ANNOUNCEMENTS:

Read your newsletter

TClap |
0

All elbows

WARMUP: ssh, imp walkers, hillbilly walkers – all in cadence. Then we moseyed to nice grassy area to plank while instructions for the workout were given
THE THANG: 2 stations, one on each end of the building and one home base. Each station has a list of 6 assignments consisting of various exercises and rep counts. Pax alternate running to one station, then the other, doing one assignment at each stop. In between each is a stop at the home base for 5 makhtar n’daiyes – I think we ended up with 65 of those. We had a few mins left at the end, so did a wall sit until 6 and continued our conversation on various nighttime entertainment alternatives in Charlotte
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Grunge isn’t classic rock

WARMUP: Did some side straddle hops, imperial walkers, hillbilly walkers and Moroccan nightclubs and then mosey over to the church lot

THE THANG: Tabata 40 seconds on with 20 seconds off. Got through about 2.5 revolutions. Topic of discussion was “is classic rock its own genre of rack from the 70’s/early 80’s, or is it anything more than 20 years ago?” Apple voted the latter and included Plush by STP on the classic rock workout playlist. I vote the former however…

Exercises included: LBC, Merkins, Squats, Mountain Climbers, Donkey Kicks, Dips, Side Straddle Hops, Nolan Ryan’s, Bix Cutter, Plank Jack, Lunges, Dry Docks, Bobby Hurleys and American Hammer

MARY: 2-3 minutes of rotational Mary once back to Harris Teeter…

TClap |
0

Lot work

WARMUP:
SSH
Imp Walkers
Hillbilly Walkers
Michael Phelps
Mountain Climbers
Merkins
Broga

THE THANG:
Bear crawl Indian run

Dora
50 CCD
100 Imp Walkers
150 Squats
200 LBCs

Cross the lot
Lunge to other side of lot and do compounding merkins or burpees up to 5

MARY:
Was done

ANNOUNCEMENTS:
Battlebot celebration
Hive convergence
Jaeger
Christmas party

COT:
Parents
Brothers
Fellowship

TClap |
0

Love Boat Cruise

WARMUP:
SSH
Abe Vigoda
Imperial Walker
Hillbilly Walker
Michael Phelps
Merkins
Broga

THE THANG:
Indian Run with 3 Big Boys as the fallback

Love Boat Cruise (2 loops)
(40 reps per man of either exercise)

Carolina:
CDD
2 Leg Lunge

Key West
Merkins
Squats

San Juan
Big Boys
Mountain Climbers

Day at Sea – Lap around the lot

Aruba
Monkey Humpers
Superman’s

Day at Sea

Havana
High Knees
Plank

3 minutes total for both

AVI
American Hammers
SSH

Hamilton
Bomb Jacks
LBCs

MARY:
Peter Pointer

ANNOUNCEMENTS:
Convergence
Jaeger
Bethel Men’s
Pizza

COT:
Health
Work
Fellowship

TClap |
0

1% better at Slow Burn

YHC was honored to be given the Q stick at Slow Burn and challenged the Pax to get 1% better this AM. You see, status quo is comfortable and safe because it is known. Showing up to an AO offers disruption because you do not know what you will encounter from the Q. As a Fort Redwood I dont have tons of new ideas but I do challenge those in attendance to get better as I am confident that this momentum will carry you through the day as it has for me over the years.

WARMUP:
Mosey to Persis parking lot and circle up
Windmills x 10
SSH x 20
Mtn x 20
MNC x 10
IW x 10
Lets go!
THE THANG:
Mosey to Lowes with (3) stations. At each station, we completed max number of reps for each exercise within a minute. Pax were instructed to use sidewalk chalk to note their number

Station 1
Burpees
Flutters
WAM

Station 2
Lunges
Hammers
Diamond merkins

Station 3
CDD
Big Boy

Rinse and repeat but with a caveat to do 1 more rep of each exercise with a partner

MARY:
Twister on Gas Pumpers
Boogie Nights on LBCs
Barry Manilow on Dying Cockroaches
Assassin on Peter Pointers

ANNOUNCEMENTS:
Read your newsletter

COT:
Prayers for safe travels, new jobs and for grace

TClap |
0

Sterilization

WARMUP: Mosey to the backside of HT to enjoy the smells and do some warmup exercises – SSH, windmill, imperial walkers, hillbilly walkers, cherry pickers, Moroccan nightclub, merkins.
THE THANG: Mosey back to front parking lot. 7 of diamonds but with 3 corners instead of 4 so 7 of triangles? First lap was 7 merkins at each corner, 14 squats at each corner, 21 flutters at each corner, and then 28 LBCs at each corner. Mosey to side of HT for wall squats with bear crawls and crawl bears while we all mentioned a goal, word, or area we were working on this year. Mosey to auto shop and then dora – 50 step ups (each leg), 100 inclined merkins, 125 dips and then mosey back to flag.
MARY: American hammers, hello dolly, and some frog workout which felt like gas pumpers.
ANNOUNCEMENTS: Pints and padres tonight, wine dinner, and mens shelter later this week, upcoming convergence and jaeger in march.
COT: A few prayer requests. Ended in prayer.

TClap |
0