Tag: oldbay

Trails, Roads, Rucks

Leave a comment

THE THANG: Road runners to Brayden, Ruckers in the BAX Bubble, & Trail Run tour of the Village.

ANNOUNCEMENTS: Golf Tournament, Garbage Pickup, & F3Chester reminders
COT: Prayers for DD and his M!

TClap |
0

Parking Lot Tour

Leave a comment

15 (12 boot, 3 run) toured Slow Burn’s parking lots. Here’s what we did:

Warm Up
– 10 SSHs (IC)
– 10 Mountain Climbers (IC)
– 10 Plank Jacks (IC)

Four Corners (front, sides, and rear of restaurant row)
– 15 Merkins at each corner
– 15 Squats
– 15 LBCs
– 15 Alternating Shoulder Taps

Mosey to BP
– 15 Irkins
– 15 Derkins
– 15 Dips

Mosey to the upper lot at Chick-fil-A
– 5 (if older than 45) or 10 Burpees (if 45 and under) at each corner

Mosey back to COT lot
– 15 Big Boys at each corner
– 15 American Hammers
– 15 Boxcutters
– 15 Freddies

NMM
The distance between your dreams and your reality is discipline. You have to do the thing, especially when you don’t feel like it. 80% of success is showing up. The rest is willingness to work and learn. Put in the work and reap the rewards.

-IJ

TClap |
0

13 YR Anniversary Convergence

Leave a comment

WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Slow Burning Stogie

Leave a comment

Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Hillbilly Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Mosey around the parking lot

The Thang:
1. 4 Corners:
Corner 1: 10 Merkins
Corner 2: 15 Squats
Corner 3: 20 LBCs
Corner 4: 25 Lunges each leg
➡ Lap 1: Mosey between corners, Lap 2: Bear Crawl between corners

2. Partner Work:
P1: Plank
P2: 10 Merkins, then jog 25 yards and back
Repeat with:
20 Squats / partner holds Al Gore
20 Big Boys / partner holds 6 inches
20 Mountain Climbers / partner holds plank

3. Dora:
Partners:
100 Carolina Dry Docks
200 Shoulder Taps
300 LBCs
➡ One partner works, the other jogs 25 yds and back.

Mary:
American Hammers – 15 IC
Box Cutters – 15 IC
Freddie Mercuries – 20 IC
Rosalita – 20 IC
Hello Dollies – 20 IC
Flutters – 20 IC

Announcements:
Read your newsletter

COT:
Prayers and Praises

TClap |
0

Minute Man found his dog

Leave a comment

WARMUP: mosey around Kingsley with the following warmup throughout the mosey – SSH, windmill, imperial walkers, hillbilly walkers, Moroccan nightclub, toy soilders, butt kicks, high knees, stretching, etc.
THE THANG: utilizing light poles around the loop, run forward 2 light poles and do 5 squats, run back 1 light pole and do 3 Merkins. Continue around the loop for ~ 10+ light poles. Mosey to sunbelt parking lot for Dora – 50 merkins, 75 squats, 100 imperial walkers. Mosey back towards COT. Stop on the way for a few flights of stairs while everyone else holds plank. Finish up with dips and step ups before Mary – 20 dips, 20 step up, 16 dips, 16 step up, 12 dips, 12 step up, 8 dips, 8 step ups.
MARY: everyone called an exercise – flutters, hello dolly, box cutters, Freddie mercury, body destroyer, American hammer
ANNOUNCEMENTS: golf tournament, bethels, HIM camp, etc.
COT: prayers and praises

TClap |
0

Fellowship at Ballroom

Leave a comment

WARMUP: stretching and mobility
THE THANG: 800meter run 50 dips 100 merkins 150 squats 800meter run
MARY: core
ANNOUNCEMENTS:
COT: prayers for old bay co worker who suddenly passed away yesterday. For his wife and children

TClap |
0

A slice from Rosie

Leave a comment

WARMUP: SSH, Windmill, Moroccan Nightclubs, Low slow squat, slow merkins, mosey
THE THANG: AMRAP 20 Mins –
10 Merkins, 15 Squats, 20 Mtn Climbers, 10 lunges, Run 50m
8 minutes, Plank Jacks, BBS, CDD, start at 6 reps, add two after each round
Broga
MARY:
ANNOUNCEMENTS: Golf, Bethel, HIM camp
COT: Help men find purpose

TClap |
0

From Clydesdales to Clydesdales

Leave a comment

WARMUP:
THE THANG: We counted off and some ran and some rucked. Route was to circle around the Founders location where Clydesdales once called home.
MARY: Nah
ANNOUNCEMENTS: Convergence, golf tourney, CANNOLI RUN!, and more.
COT: Yes sir.

TClap |
0

Moderately Moderate

Leave a comment

It was a beautiful morning in The Fort and the PAX were moderately fired up for a moderate beatdown.

We did a quick warmup and we were off.

We moseyed over to the bridge for a thing I like to call the bridge of moderate pain.

11’s: 10 squats, run across the bridge, 1 merkin…and so on and so forth.
Circled up for some Mary
Dora: Partner 1 – 100 CDDs, 200 calf raises, 300 LBCs. Partner 2 – run over to the bleachers and run two flights.

Run back over the bridge for some bench work.
10 Step Ups
10 Dips
10 Incline Merkins

Back to COT for Mary, announcements, prayers, & praises.

JWow

TClap |
0