Tag: Ölaf

Tortoise and Hare (Slow and Fast Movements)

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WARM UP
– Overhead clap tempo x 12
– Tempo merkins x 10
– Upward dog to downward dog x 2
– Repeat Merkins and yoga x2
– Plank kick through x10 (4 count)
– Low slow squat with coupon of choice
– Lunge with torso twist x5 each leg
– Karaoke

THE THANG
Exercise (10 reps each)
– Burpee deadlift
– Bicep curl
– Tri extension
– Squats

Mode of transportation for ~25 yards
– inchworm to frog jump
– Crab walk
– Duck walk
– Long jump

Using coupon of choice, conduct exercises. After completing the list, start with the first mode of transportation followed by a run around the big loop (~0.3mi). Repeat exercises then move to the second mode of transport. Keep going until all modes of transports are finished.

Had enough time to go back to the first mode of transportation. Followed with some cool down.

Cool down:
Michael Phelps x10
Itty bitty circles x10
Deep breathing

ANNOUNCEMENTS: IPX, 9/11 workout and 5K, shovel flag hand offs on Friday.
COT:

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Sweep the Leg – Go There – Go There

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Damn, it was great to see some faces I’ve not seen in the gloom in a few months!!
WARMUP: The Fort’s typical: SSH, Squats, Windmills (but only a few)
THE THANG: I will call out a stop at which point we’ll complete the following (at every stop):
5 Burpees
10 Peter Parkers (5 each side)
15 Diamond Merkins
Stop 1: Run to the Baxter Mushroom Pool
Stop 2: Arby’s
Stop 3: South State Bank
Stop 4: GHES Flag Pole
Stop 5: Run down to Colosseum then over to the basketball hoops
Stop 6: The top of the hill at Dam Rd
Stop 7: South State Bank
Stop 8: Arby’s
Stop 9: Run around the back of Earth Fare shopping center to the stop sign
Stop 10: Choice of going to pick up the 6, COT for Mary or more running to secure the 4mi target
MARY: See above
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle

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Vessel for the Vine

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WARMUP: mosey around parking lot with rucksack and coupon.
THE THANG: each lap change method of holding rucksack and sandbag. Make laps around EarthFare parking lot while sharing 60lb sandbag, world’s heaviest laptop bag,
MARY:
ANNOUNCEMENTS:
COT:

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Vision at the VA

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WARMUP: mosey around parking lot with dynamic warmup. Toy soldiers, imperial walkers, karaoke, hamstring sweeps
THE THANG: 3 min timer with various coupons and exercises. The focus was on proper form and discussion on how we can continue to improve leadership development process in TheFort.
SSH,
Shorty chair squats,
Shorty chair step ups,
Big boy burpees,
Cross over lunges,
Sandbag over the shoulder toss.
MARY:
ANNOUNCEMENTS: HIM camp coming up. Look for mentors and mentee to transfer positive habits
COT: had to be there.

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Lights

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WARMUP: I forgot to write backblast so this is not the whole truth….
THE THANG: run to bank and do SSH until 6, run to bottom of hill and do IW till 6, run to basketball nets and do something (forget) till 6. This I know is true: Mossy to first light pole. 15 LBCs then run up the hill to the 9th light pole and do 15 LBCs and come back. Then run to 8th pole and 15 LBCs and come back. Continue this by reducing a light pole. The cheetahs got to about 4 light poles the turtles I think 6. All in all about 4 miles total. It SUCKED
MARY:
ANNOUNCEMENTS:
COT: Olaf, flounder and Sasquatch rucked, Beaker was late and tried to find us

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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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What do you call a Kitchen sink filled with sand?

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WARMUP:
Worked our way around the school drop off lane stopping along the way with the following:
SSH, low slow squats, tempo merkins, toy soldiers, butt kickers, high knees and windmills
THE THANG:
Carried sandbags down to amphitheater where we did the following:

From the bottom each pax had a sandbag or rock.
Man makers with sandbag toss up to the third level
20 squats with coupons
Man makers with toss
20 squats with coupons
Clean and press then toss sandbag up to third level
15 deadlifts
Clean and press with toss
15 deadlifts
MARY:
Airborne hip specials
ANNOUNCEMENTS:
Stuff the bus on Saturday
Convergence on Friday, bring school supplies
Dam to Dam fundraisers start in Sept
COT:

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We found a snowman and a new site Q

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WARMUP: Put rucks on back. Started moving.
THE THANG: This was an old school fire ant wienke YHC had in storage from Dec 2020 and seemed fitting for a longer distance touring of Tega Cay.

We set off towards Walmart and at the bottom of Hubert Graham (maybe 16-17 min pace), we stopped for a series of exercises we’d repeat 3 other times with increases in rep count of 5 (started with 5 reps).

Exercises were: man makers, lunge walks (both legs is 1), curls, swings, up rows.

On our way up the hill, we crossed paths with a running snowman who was moving and in training for GrowRun NO. Next stop was Walmart parking lot by brewery for 10 reps, same exercises. Discussions with DR Pax Rousey uncovered his past experiences with GrowRuck Myrtle that Mainframe and Divac tried to not relive in their minds. Wegmans and PL May have come up.

Once finished with our counts of 10, we went in the back of Walmart and made a quick decision not to see if we could make it over to Colosseum…that would have been tight getting back to COT.

At the bottom of HG once again, we started or rep counts of 15 and found our frosty snowman yet again, this time with a ruck on his back…running no less. He joined us for our final 15 before heading back to COT.

Before getting to COT, we had just enough time for a quick mosey shuffle around the small parking lot with rucks on.
MARY: nada
ANNOUNCEMENTS: completed
COT: also check

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