Wrestling practice

Wrestling practice, three periods

Neutral position: lunges with Bell, five man makers on the whistle

Bottom position: 45 seconds swings, then bomb jacks, three sets – 45 seconds skull crushers, American hammers, three sets

Top position: 45 second, right then left, three sets; 45 seconds shoulder presses, then shoulder extensions, three sets

Words of affirmation, show some love.

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OTB Acceleration project…you get the idea

WARMUP: ran over to footloose lot for warmup and introduced first 2 q source foundations. 1. Disruption 2. Language
THE THANG: Ran to church parking lot at the bottom of the hill where we talked about foundation #3: group (which is what our little workout group is).

Crab cakes was then nice enough to relive the glory days with his infamous rugby sprints (which he led) and exercises. So an oldie but a goodie. He led this for about 10 min and then as if this was tee’d up transitioned the lead to Libbity Bibbity. YHC took the opportunity to talk about foundation #4: LDP. LDP is about great leaders developing new leaders.

LB took a few rounds, then handed off to Sprocket for the same lead on a few rounds.

YHC took the q back and led the group to every set of stairs he could find in a 1/4 mile radius, give or take, which is 3 different sets. A little bit of Mary and stretching as we waited for the 6, then headed back to COT.
MARY: Twister broke out his gas pumper.
ANNOUNCEMENTS: yes, but kept this short
COT: YHC covered foundation #5: Preparedness. Remember that we are an organization OF leaders rather than an organization WITH leaders.

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2024.02 The Hive

6 minute AMRAPs of 3 movements with lap in between:
1 —–
Russian twist x10 (4cnt)
Chest Press x10ea (each arm)
Lat Pull Down x10

2 —–
Thruster x10
Front Raise x10
Monkey Curl x10

3 —–
Swing x20 (or 10ea)
Tricep Ext x10
Row x10ea

4 —–
Man-maker x10
Overhead Press x10ea
Deadlift x10el (each leg)

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Afton Brayden Hill Climb

Run to Afton Way (.39 miles)

15 dips
15 merkins derkins

Run to Afton and Galbreath Intersection (shoulders)
30-60 second hold plank rockers
15 Superman I Y T (alternate arms to make a I Y or T

Afton/Lizzie Lane (Legs)
15 Squats
15 Calf Raises

Back to Brayden Parkway and up Hill
15 Burpees at the top of the hill.

Back down Brayden to Afton and repeat loop

Return to COT (3.5 Miles or so)

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Three Card Monte

WARMUP: Abe Vigoda, Cherry Pickers, Downward Dog, Flying Squirrel,, Hillbilly Walker, Honeymooner, Imperial Squat
Walker, MNC, SSH
THE THANG: Four decks of cards at every other light pole, pick 3 from deck in rotating fashion, karaoke mosey, nur to each light pole, rinse & repeat.
MARY: None
ANNOUNCEMENTS: Blood Drive, Damn2Damn sign ups
COT: Students returning to school, Dojo’s Mother-May she rest in heavenly peace.

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intro to the 8 Blocker

Performed 8 blocker goals exercise while moving across parking lot. Perform a std exercise while listening to instructions on what goes in each box. Mosey across parking lot to other parking spot where performed different exercise while listening to instructions of what goes in the next box. 8 boxes total.
1. Concentrica,
2. 3rdF goals,
3. Relationships needing more investment.
4. 1stF fitness goals for the year and for the first 13 weeks.
5. Jester.
6. Investment in self improvement
7. Date night. Who do I need to be intentional with.
8. What is my D2X or advice I would tell my younger self.

If you want to discuss further I’m more than happy to help you fill your 8 blocker out. Let me know when you’re available.

Stay Frosty my Friends.
Olaf

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A Moderate Handoff

WARMUP: WarmORama
Side Straddle Hop, Produce Pickers, Hillbilly Walkers, Windmills, Moroccan Nightclubs, Imperial Walkers
THE THANG: Bitcoin Q begins with Mosey to the benches for 40 step ups (20 each leg), 25 dips, 25 incline merkins, 40 step ups (20 each leg), mosey back to BB court for partner work: 1 does Al Gore or Plank while the other does reps of the following (partners combine to equal 100 count of each exercise): LBC, Calf Raise, Arm Raise, Squat, CDD
Switch Q to JCruise for Imperial Walker 30 IC, Mosey, Wall Merkin/Merkin/Derkin (PAX choice) 30 IC, Mosey, LBC 30 IC, Mosey, Flutter Kick 30 IC, Mosey, Low Slow Squat 30 IC, Mosey, Imperial Walker 20 IC
MARY: Not Today
ANNOUNCEMENTS: Bethel, D2DBar, Coffeeteria
COT:Things were shared and prayed for

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Stealing from Tesh

WARMUP: Not enough

THE THANG: stolen from Tesh: https://f3thefort.com/2019/10/24/2019-43-minnow-pond/

YHC did change the route so the burpees were done at the Nazarene and then ran back to the location of the bear crawl

Most got 3+ miles

MARY: no, time was of the essence

NMM:
An excerpt from a poem by Amanda Gorman:
Just like a skill or any art,
We cannot possess hope without practicing it.
It is the most fundamental craft we demand of ourselves.

Getting to start my day with the caliber of men in the Fort is one way I practice hope. I’m grateful for it.

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No Mercy for 2024

Ran past schools toward the lightpoles/hill

mandatory stop for some Bobby hurleys at the bball hoops

starting at first light pole – run to second lightpole do 10 merkins then run back to first pole. run to 3rd lightpole do 10 merkins then run back to first pole. run to 4th pole do 10 merkins….etc. didn’t make it all the way to Walmart but got close.

headed back with about 10 minutes left and got a few more Bobby hurleys as we passed the basketball hoops.

4.25 to 4.75 miles with close to 70 merkins

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Just Keep Posting

WARMUP: Imperial Walker, HB Walker, SSH, Windmill, MNC
THE THANG:
11’s. Merkins, run 50 yards, flying squirrels

Partner Dora

Timer 75 yards run out and back

200 bench step ups
100 Erkins
125 Squats
50 Derkins
100 Calf Raises

Other Thang: 10 wall climbs

Mounting Climbers , slalom run , Big Boy Situps, run back, rinse repeat
MARY: No time
ANNOUNCEMENTS: Bethel Mens Shelter, CSAUP, D2D bar run
COT: Closed in prayer

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