Tag: oldbay

Better late than never

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WARMUP: produce pickers, Abe vigodas, imp walkers, Peter Parker’s and merkins
THE THANG: started with Motivator starting at 10. Then 1x burpee, 2x Carolina dry docks, 3x jump squats, 4x LBCs and 5x shoulder taps

Next round repeat with all rep counts doubled

Third round with all rep counts tripled

Then 4x, then 5x, then 6x, then we headed back down the mountain

In between each set, we either ran a lap around the church or did dips and flutters (your choice)

While all this was going on, 4 of our posters ran many miles very fast
MARY:
ANNOUNCEMENTS:
COT:

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Letting Go of Heavy Things

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WARMUP: Disclaimer, brief COP, Sen T rolls up late like he’s the special guest of the day
THE THANG:
Mosey to road behind school for 10 burpees at each of 5 light poles with various forms of lunge walks between each pole

mosey to picnic tables for some step ups, dips, derkins

mosey to football field

pax line up side to side and do Al Gore while one pax does weaving run through the line to the far end. continue this fashion for 100+ yards

rinse and repeat above with flutters in place of Al Gores

pick a partner and line up like WR vs DB. DB runs defensive route to keep pace with WR for about 10-20 yds. flapjack. rinse and repeat full length of field

100 yd bear crawl back to starting end zone

mosey back to parking lot for 10 burpees, then sprint home

ANNOUNCEMENTS: 8/4 convergence, 1st F Q transition, trash pickup

COT: It was great to be back with the pax after much travel over past 2+ months.

the past 3 days involved lifting heavy stuff (Cindy at the Bubble and sandbags at Stockade) so today was “no lift day”

besides the heavy weight in the Gloom for two days, I’ve been carrying heavy stuff on the workforce for 2 months. I’ve been missing the pax during this period and all the mental reminders and affirmation just isn’t enough to keep me in a clear headspace without the benefit of a push from the pax in the Gloom.

thanks to Bitcoin for the invite and thanks to the pax for posting and always filling my tank!

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The Twister 2.0

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WARMUP: Group Led Warm-up

THE THANG: The Twister 2.0

Taking the original Twister 1.0 -which is a traditional Dora (100 Merkins/200 Squats/300 LBC’s) while partner runs the stairs and around the Exchange Bldg on Market St. The Twister 2.0 requires a slight modification:

100 Merkins
200 Squats
*300 Gas Pumpers (Twisters favorite Abwork)

MARY: Shout out to Senator Tressel “you can never get enough back” we performed horizontal pull-ups on the rails in front of Charanda’s, dips on curb & 5 minutes of stretching!

ANNOUNCEMENTS: Tomorrow Hwy Cleanup, Stuff the Bus August 5th, Convergence August 4th.

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Light Pole Accumulators

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WARMUP:
– SSH (25)
– Windmills (10)
– Imperial Walkers (10)
– Hello Dollys (10)
– Box Cutters (10)
– Mountain Climbers (20)

THE THANG:
Mosey to light poles along back entrance for light pole accumulator exercise.

1 rep at 1st light pole
2 reps at 2nd
3 reps at 3rd…etc.

When first pax gets to 9th light pole (and does 9 reps), run back to first light pole and sweep the rest of the pax.

Rinse and repeat with following exercises.

1. Flying Squirrels
2. Squats
3. Plank Jacks
4. Jump Squats
5. Merkins

YHC had more planned, but had to quit due to time. Clocked in 3.5 miles, according to Apple. Great work by all pax! Thanks Rebound for the opportunity to serve!

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The Fort Horsemen at the Colloseum

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WARMUP: 15 SideStattleHops
8 (3 count) Michael Phelps
10 Moroccan night clubs
10 (3 count) V-ups
10 (3 count) dying cockroaches
10 (3 count) Mt. Climbers
10 (3 count) Peter parkers
10 (3 count) Parker Peters
10 (3 count) Hello Dollies
10 Box cutters
10 (3 count) Airplanes
8 (3 count) J-Lows

THE THANG:
Dora – Partner 1 bear crawl down and toy soldiers back. Partner 2 does Turkish Get-ups until partner 1 gets back.
Two – 30 second 6 inch hold in plank position while resting in straight arm in plank position in between sets for 30 seconds. This allowed for my 2 minutes of sharing about the benefits of our SL.
Jack Webb Wheelbarrow style, partner up, partner performing the Jack Web gets into the wheelbarrow position with other partner holding his legs. Perform 1 merkin, then wheelbarrow 4 paces, then perform 2 merkins, then wheelbarrow 8 paces, so forth and so on until you reach the ultimate goal of 10-40. If the first partner attempting the wheelbarrow jack web needs a break he will remember where he was in the web upon stopping while his partner starts the same process. Keep swapping back and forth as many times as needed until both partners complete the series.
Ran a circuit around the school lot with six leg stations along the way. At each station do rep count of 15 for the first lap, then 20 for second lap, then 25 for 3rd lap.

MARY: No time

ANNOUNCEMENTS: Read your newsletter, Come to the Testament on Wednesday.

COT: Prayers for deaths in the family of close friends, Praise for opportunity to serve others,

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4th of July Convergence

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1776 Workout
50 Burpees
100 SSHs
100 Merkins
Run Lap
100 Squats
100 LBCs
100 Mountain Climbers
Run Lap
100 Carolina Dry Docks
100 Lunges
100 Flutters
Run Lap
100 Seal Jacks
100 Squat Jumps
100 America Hammers
Run Lap
100 Plank Jacks
100 Monkey Humpers
100 Dips
Run Lap
100 Hello Dollies
100 Overhead Claps
100 yard Bear Crawl
Run Lap
26 Burpees
Run Lap

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Options at Flight Plan

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WARMUP: Route explanations
THE THANG:
Option 1: WalMart loop
Option 2: 4 miler through Baxter with a few hills
Option 3: 5 miler through Baxter with a few hills
MARY: Nope-It’s a running AO
ANNOUNCEMENTS: HIM camp, Litter pickup
COT: Had to be there.

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We figured it all out

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WARMUP: ran to the back entrance of the school, 20 SSH, 20 merkins, 10 low slow squats, 8 windmills, 10 cherry pickers.
THE THANG: sets of 4 on 3 exercises. Started with 20 step ups, 20 dips, 25 flutters – we did this 4x.

Then YHC discovered a new fence in the ROTC area but it had a gate where we figured out how to open it. Next set was 10 pull ups, 20 merkins, 20 squats – 4x.

Next was a run around to the bus lot for lunge walks, then more running, then 20 CDDs, 20 crunches…rinse and repeat with 20 lunges added in.

As we ran all over campus, we talked about new energy and new ideas for Bushwood – all things Fogerty is taking to the memory bank. And Old Bay has got some ideas!
MARY: a little round the horn for Mary
ANNOUNCEMENTS: newsletter topics like men’s shelter, HIM camp coming up
COT: CSPAN round robin from the 3 of us

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KABOOM at Colosseum

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WARMUP: Disclaimer only
THE THANG: 1776 reps of pain plus some running
COT: On this birthday of our country we added FNG Tang to our pax, EH’d by Mark Twain. Welcome brother! We sweat like crazy in the Gloom and let the familiar soreness settle in as the fireworks lit up the sky to honor our forefathers and our fellow Americans. Grateful to have been born in the USA and to share this life with my F3 brothers. May we stay United and foster Unity with those we meet each time we leave COT and enter the world around us. God Bless America!

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