Tag: oldbay

What’s the fun in tapering

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WARMUP: pledge and then ran to WEP. The run is your warmup.
THE THANG: Partner up and run opposite directions around WEP. We started out with when you meet you partner, you drop and do 10 merkins slapping hands as you come up from the merkin. With the resounding “that’s it” after initial instructions, we took off in our opposite directions.

After meeting our partners for the second time, and essentially completing 1 full lap around the park, additional exercises were included. On top of the merkins, 10 LBCs were added.

1 more full lap, 1 additional exercise…now added in 10 squats. As my partner, old bay, was responsible for telling people he passed about the new exercises, he may have told some teams the new exercises were burpees. It happens.

Last lap added in 10 flutters.
MARY: no, made it back with no time remaining.
ANNOUNCEMENTS: jaeger on 3/11, dam to dam coming up
COT: How many times do you allow ego to get in the way of potentially “good ideas”? Or how do you let ego drive decisions just because people make comments that trigger competitive tendencies? Or how do you walk into a situation thinking one thing, and then realize someone changed something you didn’t expect (every time you passed them in a big WEP circle)?

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Indulgence Recovery

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WARMUP: Monkey Humpers to welcome the new AO, SSH, Windmills, Morrocon NC, Imperial Walkers, Hillbilly Walkers, Calf Raises, and Cherry Pickers
THE THANG: On the football field:
10 Yard Line = 10 Burpees, 20 Yard Line = 20 Shoulder Taps, 30 Yard Line = 30 Squats, 40 Yard Line = 40 Peter Parkers, and 50 Yard Line = 50 LBCS. Round 1 was all those exercises with the mode of transportation being Bear Crawl, Round 2 being Lunges, and Round 3 being Crab Walks; Dora= 100 Merkins, 200 Plank Jacks, and 300 Seal Jacks
MARY: Flutters
ANNOUNCEMENTS: Read your news letter and Bushwood during the month of March will be Wild Wednesday with the Q selecting the type of AO either bootcamp, kettlebell, running or moderate.
COT: Prayers and Praises

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Q School 101 Session A

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Working on some LDP with Q-School today. YHC stuck with a 4 step process.
I do/You watch
I do/You help
You do/I help
You do/I watch

WARMUP:
SSH
Windmill
Merkin
Imperial Walker
Shoulder Tap
Burpee (6-count) in cadence
With discussion of how cadence count works and possible differences or challenges with different speeds/exercises.
(I do/You watch)

Each PAX called and counted Merkins in cadence
(I do/You help)
Mosey
Discussion of OYO vs in cadence
Bear Crawl

THE THANG: Circuit of in cadence work
SSH
Merkin
IW
Squat
Mountain Climber
Each PAX got an opportunity to call some of the exercises and transition between them. (You do/I help)

Mosey back to COT.
Discussion of being a consumer or a contributor

ANNOUNCEMENTS:
Jaeger 3/11

COT: Prayers and Praises. F3 is open to all men with no SPECIFIC faith component, but a belief that you’re not the center of the universe. YHC encouraged the PAX to reflect on their own faith tradition and what that tradition demands of you. Then I offered a prayer that each man would be reminded of that demand at the most important time today.

An honor to lead Q-School. Great to encourage HIM to step up and become the leaders they’re created to be. Looking forward to some VQs in the future! (You do/I watch)

The Fort Workout Handbook: https://docs.google.com/document/u/0/d/1TSlzhBPmkrGp3_kI7qA-UpI57tSVzo_mdyKpqXAJQ4k/mobilebasic

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Who’s the Q

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WARMUP: Led by Senator Tressel 👊

THE THANG: D2D Friendly 4 Corners

MARY: Called her sister ‘oh Sherrie’ for a circle of stretching

ANNOUNCEMENTS: upcoming events

COT: prayers for pax safety. Prayers for family & friends recent loss & health.

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NASCAR Loops at Block Party

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WARMUP: Run up to Hardee’s for Jump Squats, Wind Mills, Merkins, Mountain Climbers, 5 Burpees.
THE THANG: Run down Tom Hall, L/T Unity, L/T Elliott, L/T Springs, back to Hardees for 10 Burpees, 20 Flutters, 30 Mountain Climbers.
Run down Main Street, L/T Academy, L/T Forrest, L/T Confederate, L/T Withers, run to the lot at the bottom of the hill for 10 Burpees, 20 Merkins and Bear Crawl the length of the parking lot.
Run up Williamson, L/T Patterson, L/T Academy, back to the same lot for 10 Burpees, 20 Dips and 30 American Hammers.
Run to the bottom of Massey across from COT. Run to the lot at the top of the hill for 20 Hand-Release Merkins & 30 Mountain Climbers. Run down the hill, back up the hill then back down to COT.
MARY: Done.
ANNOUNCEMENTS: Spoken.
COT: Completed the 5th Core Principle.

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BandCamp’s Revenge 🙄

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WARMUP: Mosey to smooth pavement.  IW x 10;  WM x 10;  LSS x 10;  AP x 10

THE THANG:  Rugby Sprints – duh. 🙄 Ground exercise followed by hard sprint and back followed by quick recovery [TWSS!].   Times 5 reps times 3 sets.  

Talked about forgiveness (example – admit your sins to a trusted source – voice your forgiveness to others – get out of your head and on with your life).  

Move over to the Hill – you know the one 🤷🏻‍♂️.   5 Flying Squirrels followed by a sprint up and run back – x 3 times.  

MARY:  6-ish minutes of abdominal exercises – someone called them out – there – are you happy?!?

ANNOUNCEMENTS:  Give to the Dam to Dam fundraising – it’s the actual point where F3 hits community leadership.  For real!

COT:   @Sprocket took us out because he’s the kind of guy you want covering your back – we prayed for all of our souls and the souls of those we love. Aye!

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Mosey Free Friday

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WARMUP: 10 each- Cherry Pickers, Moroccan NC
THE THANG:
ROUND 1
2 rounds of Tabata 60 seconds with 30 second rest. PAX was challenged to beat the first count on the second round. They probably went soft expecting a 3rd round but I failed to meet their expectations 😂
The Exercises-
Merkins
Squats
Burpees
Big boys
Shoulder taps
LBC’s
Lunges

ROUND 2
Dora with lunge walk out and toy soldier back mode of transportation.
100- Merkins
200- Dips
300- Squats

MARY: 2-rounds
ANNOUNCEMENTS: News Letter
COT:Had to be there

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Sir Topham Hat Ran and Then Ran Away

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WARMUP: Some stretched
THE THANG: We ran
MARY: Some stretched
ANNOUNCEMENTS: There were some
COT: It happened

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Love Jams Session Head to Toe Tabata

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WARMUP:
10x SSH
10x Moroccan Nightclub
10x big arm circles
10x hillbilly walkers
10x lss
10x windmills
10x mtn climbers
10 count alternating plank, elbows to regular around the circle
Honeymooner, down dog stretches
light mosey around front lot with butt kickers, toy soldiers, high knees
THE THANG: Head to toes Tabata – 8 cycles, 6x sets ea. 20 secs on, 15 secs rest. 1 min recovery run
1. cdd
2. Dips
3. Merkins
4. Lbc
5. Superman’s
6. Monkey humpers
7. Side to side Squats
8. Calf raises
MARY: no time
ANNOUNCEMENTS: Jaegar csaup March 11, read your newsletter
COT: prayers for M’s job search

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HIIT?

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8 enjoyed a beat down on the football field at Ballroom. The buckets of running pain were back and the pax selected random runs from the assortment of options available such as 20 yard sprints, 50 yard runs, 100 yard runs, and just a few, very few, mall walk options. But mostly an opportunity to get in just under 2 miles worth.

Great fellowship and good to see Who Dat back out clown carring with Cubbie.

Prayers for Triple Lindy and his health concerns as well as some family health issues. Prayers for Poppins family situation, for peace and comfort.

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