Tag: oldbay

It’s easy…All 100 Reps

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WARMUP:
Mosey around the parking lot to WarmORama

Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Mosey to the benches towards the rear of the building

100 Step ups OYO

Mosey to the Rear Parking lot

Toy Soldier/ Run Back
Lunge Walk/ Run Back
Karaoke Walk/ Left & Right
Side Run/ Left & Right

Mosey to the front entrance for partner dora work with,
100 LBCs
100 Calf Raises
100 Arm Raises
100 Squats
100 Carolina Dry Docks
100 Lunges
100 Mountain Climbers
100 Skipping Without Rope
100 Shoulder Taps
100 Freddie Mercury
100 Merkins
100 Monkey Humpers (Ran out of time)

ANNOUNCEMENTS: Bethel Men’s shelter and other events in November.
COT: Prayers for family members wellbeing and health

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Boys in Toyland

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WARMUP: We did some stuff around the SF then crossed the street to find better pavement and church cameras for Monkey Humpers

THE THANG: We moseyed behind the church where the pax found a stack of toys and chalk. Each pax picked a partner and together they picked a toy and then set up a station with an exercise. Partner 1 did the exercise while Partner 2 ran a short loop. Flapjack. Then move to next station with Partner. After completing all stations, we changed partners and stations, made up new exercises and repeated the cycle.

MARY: We split Mary between the back lot and the SF lot. Cousin Eddie earned his War Baby label for the morning by pushing the pax a little extra with BBSU x20 as we closed out.

ANNOUNCEMENTS: Trash pick up Sat, clown car Sat for COLA 10yr, CPR training Sat

COT: The open-ended weinke today was aimed at sparking some creativity among the pax and inspiring potential Site Qs. Our 4th core principle is “peer led in a rotating fashion” and that applies to Site Qs as well as to workout Qs. I look forward to the day when I’ll take a Shovel Flag once again. Our Site Qs lead right on the front lines — it’s not easy…and that’s why it’s so important and so fulfilling!!!

Thanks to Dojo for his leadership and the opportunity to carry The flag this am!

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Deathly DORA

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WARMUP:
Mosey towards basketball court parking lot – circle up for IC warmup- SSH, cherry pickers, WMs, Mtn Climbers, up/down dog, shoulder taps.

Dynamic movements – high knees across parking lot, zombie walk across parking lot (similar to a toy soldier with both arms remaining out)

THE THANG:
Deathly DORA:
100 werewolf merkins
200 gravediggers
300 zombie squats

partner monster runs length of bball court and back

After DORA – stretch out with a few minutes of Broga type stretches

Head to picnic tables/wall for random work all performed IC

Derkins x 10
wall sits w/ MNC x 10
wall sits w/ OH claps x 10
Irkins x 10
wall sits w/ toe taps x 10
dips x 10
wall sits w/ seal jack claps x 20
merkins x 10

Mosey to CoT –
sumo squat shuffle down length of parking lot

flutters x 20 (IC)
LBCs x 15 (IC)

line up on curb for merkin/dip (1rep/3rep) rotation traveling about half the length of the parking lot.

Leg Raises x 20 (IC)
Gas Pumpers x 10 (IC – led by Twister)

ANNOUNCEMENTS: Bethel mens shelter feed – Wed Oct12 – sign up and make a difference

Thanks for the opportunity TL.

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Cone Course and Slow Dirty McDeuce

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WARMUP:
No running – just normal stuff with a little stretching

THE THANG Part 1:
Partner work: Partner 1 does stationary exercise while partner 2 does a moving exercise through cone course.
1. LBCs –> lunges
2. American Hammer–>bunny hops
3. Peter Parkers –> karaoke
4. Squats –> backwards lunges
5. Flutters –> High Knees then Butt Kickers
6. Imperial Walkers–> broad jumps
7. Bombjacks —> shuffle

THE THANG Part 2:
Slow Dirty McDeuce – 12x, slow 4 count
Set 1
– Wide arm Merkins
– Squats
– LBC

Set 2
– Dry Docks
– Flutter Kicks
– Calf Raises

Set 3
– Irkins
– Step lunges
– Weezy Jefferson

Set 4 – Out of time…

Great work, men!

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Fancy and Footloose

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WARMUP:
15 SSHs
Mosey up large hill
Plank:
-Broga
10-Hillbilly Walker’s
Mosey down the hill
10-Merkins
15-Low slow squats
Mosey
Lunge Walk
Mosey
Bear Crawl
THE THANG:
Star of Pain
8 exercises perform 1min each
1 burpee move to next station
Two rounds = 16 Burpees
MARY:
Plank on church step wile 1runner goes up steps and back
Hold plank until all PAX are complete
ANNOUNCEMENTS:
Shoes for Kenya success 👏🏻🥓
Bourbon 🥃 Tasting coming up
Read newsletter
COT:
Prayers for all in path of hurricane Ian
Happy Birthday to the Fort 9/29/12
Prayers for marriages and to “get right” in order to be right for your M

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10 Year Convergence

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Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

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Creeping up Monroe

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WARMUP: Mosey up to St Johns for SSH, cheery pickers, imperial walkers
THE THANG: Mosey over to the bank/town hall and laid out the plan. We’ll be doing an easy run down the hill to the FMCOG parking lot on the eastern point of Academy St (station one), then back up the hill and up the stairs to 1st Baptist (station two), over to St Johns (station three) and back to the east side of town hall (station 4). Each round 5 of the following, then 10, 15.
1 – BBSU
2 – Merkins
3 – double count lunge
4 – Plank and alternate hand to the sky (might have a name, might not, too many exicon entries to search)

After round 3 (15 reps) we took the the scenic route back to COT for a few low slow squats and SSH to run out the clock
MARY:
ANNOUNCEMENTS: 10 year stuff
COT: Lots of mental healing out there.

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Convergence For Our Brother Shower Curtain

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WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

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Looking behind curtain number 3

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WARMUP: Brief mosey around the fake track by the gym followed by COP with various classics

THE THANG: The Main Event started with a brief stop at the only real grass at The Yard for some Knee Tar N’Diayes and Mahktar N’Diayes. Then we moseyed to the gym wall for three rounds of the following:

Donkey Kicks x10
Monkey Humpers x20
Merkins x30
Squats x40
Flutters x50

After each round we recovered with either Lunge Walks, Bear Crawls or Backward Lunge Walks

Mosey back to main parking lot for tunes by UHaul plus some more exercises

MARY: Bitcoin took the baton and led the pax through some Mary, capped by a plankorama triggered by UHaul.

ANNOUNCEMENTS: Many good things going on in The Fort. Read your newsletter and join in along the way.

COT: Welcome to FNG Stinger! he posted after hearing the Order of Man podcast with DOAH. Thankfully he chose to post despite what he heard. He will be back and will fit right in like he’s been here forever.

Bitcoin took the Shovel Flag today! Great to have this Accelerating pax step into a leadership role. Put The Yard on your Sat itinerary — he’ll keep this AO soaring!

The pax pushed through the Main Event with perseverance. Some mumblechatter from Crab Cakes and UHaul plus some Form Police from Peabody kept spirits light enough. Apparently Fogertys guidance that The Yard is a 45 min boot camp (and not a Moderate boot camp) hasnt made its way to all the pax. It’s clear everyone can handle it from today’s work, including our FNG Stinger who wasn’t far behind our King, Runy Slippers. Also near the front was Old Bay, who is clearly accelerating following his return to the Gloom.

Thanks to Fogerty for resurrecting The Yard. We have a trio of good options on Sat now — nice work!

Always an honor to lead the pax. SYITG!

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