Thanks for the Burpees, Fogerty

2022-08-06Leave a comment

QIC: Wegmans
When: 2022-08-06
Pax: Backdraft, Bass-o-matic, Bitcoin, Boogie Down, Cousin Eddie, Dojo, Fogerty, Ham Hock, oldbay, Tater, Twister, Wegmans
Posted In: the yard

WARMUP: 5 burpees oyo. Short mosey. Moroccan night clubs, LSS, shoulder taps, dynamic warmup.
THE THANG: Jacob’s Ladder with merkins and bomb jacks using 11. Picked up the 6. Split up into teams for a couple relay races. Loser had to do 5 burpees. Then 10 merkins. Winners had 3 burpees and 10 merkins.
Hold Al Gore and 1 by 1, run to the picnic table. Next round was skipping.
Do some calf raises. Then head back to the basketball courts. Do Airborne’s hip routine.
Next shake out the lactic acid. Quick yoga at the end and more burpees due to Fogerty. Sprinkled burpees in other places as well.
MARY: bbsu and burpees
ANNOUNCEMENTS: lots of stuff in the newsletter
COT: stays in COT.

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Substi-Q

2022-08-04Leave a comment

QIC: Cousin Eddie, Rebel
When: 2022-08-02
Pax: Bass-o-matic, Boogie Down, Cousin Eddie, Dojo, Fogerty, K-Cop, oldbay, Rebel, Spinner (Derrick Dominey), Tater, Triple Lindy, Wicked Tuna
Posted In: The Ballroom

WARMUP: Cousin Eddie took us through SSH, windmill, IW, Merkins. This guy is accelerating and will have a VQ next week.

THE THANG: We started with a DORA, 100 merkins, 200 Dips & 300 squats. Moved to back of building for 3 mins on and 30 sec rest. 3 exercises for 3 mins 10 reps each and continue for 3 mins.
First round – merkins, CDD, monkey humpers
2nd round – Flutter , big boy, hello dolly

Back up the hill and did Dips and Step – ups up to 7 count and then back down to 1. Mosey to COT

COT: prayers lifted and K-Cop took us out with prayer.

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Accountability takes a Brother

2022-07-28Leave a comment

QIC: Rebel
When: 2022-07-28
Pax: birdcage_f3, Bojangles, Cohiba, Cousin Eddie, Fire Marshall Bill, Fogerty, Grout, Happy Hour, Jackalope, macgyver, oldbay, Pusher, Rebel, Santini, Stang, Vuvuzela, Walker
Posted In: Minnow Pond

Minnow Pond starts with the pledge of allegiance. Off to Church of God parking lot. The route – Crossroads 10 Merkins -4 different legs with 4 different exercises. 15 squats top of Hill, 15 Monkey Humpers top hill at 160, 15 dips in front of Bloom, 10 Bomb Jacks Road past COG. Repeat until 5:55. Met back for a quick Mary of 40 flutters in cadence. Head back to COT.

Discussed we need other men in our life for accountability, guidance in work, marriage, raising kids and keeping a balance. Can’t do life alone and plenty of men in the Fort that can provide wisdom of life. Seek out other men!!!

Thanks Jekyll for the opportunity to lead.
ANNOUNCEMENTS: Anniversary coming up for the Fort, stuff the bus, Stang Golf and read Newsletter.

COT:prayers for Jekyll recovery, Walker and others recovering. Marriages and kids starting back to school.

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Board of Discomfort

2022-07-27Leave a comment

QIC: Twister
When: 2022-07-26
Pax: 3D, Assassin, Drop Thrill, Hasselhoff, Kindergarten Cop, oldbay, Spinner (Derrick Dominey), Triple Lindy, Twister
Posted In: The Ballroom

WARMUP: A bit of light stretching

THE THANG: the pax moseyed over to the board of discomfort and proceeded to execute 1/2 of the board. After every two exercises the pax ran down the hill to the weird blue hut behind the school OR walked around the parking lot with 20 SSH before returning to the board
MARY: two rounds of GAS PUMPERS

The Q talked about forgiveness and doing the harder thing

ANNOUNCEMENTS: many

COT: We prayed for all prayer requests and all though TAPS unmentioned

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Loose feet on the street

2022-07-21Leave a comment

QIC: Dojo
When: 2022-07-21
Pax: Dojo, Drop Thrill, Kielbasa, oldbay
Posted In: Footloose

WARMUP: Moseyed a lap around the scratchy lot, theSSH, Windmills, Cherry Pickers
THE THANG: to the bottom of the hill. 3 rounds up with exercises at the top and upon return. To the COG big lot (no chalk was used) for a starfish select a card 2.5 rounds.
MARY: having so much fun lost track of time so we didn’t see Mary.
ANNOUNCEMENTS: Yep. Cool Shirts and stuff
COT: patients and patience, family illnesses, celebrate the JOYs that are in your life every day.

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Tanknation at the ballroom

2022-07-19Leave a comment

QIC: Bass-o-Matic
When: 2022-07-19
Pax: Barry Manilow, Bass-o-matic, Bonsai, Cakeboss, Cousin Eddie, Dojo, Fogerty, kindergarten coo, Nada, oldbay, Reaper, Rebel, skipper, Spark Plug
Posted In: The Ballroom

WARMUP: Broga, SSH, IW, Windmills, dips, derkins, mosey
THE THANG: 10 signs with exercises on them. Each increments by 1 exercise. Do a sign then a lap. 10 ea. Merkins, big boys, squats, plank jacks, LBCs, Mtn climbers, SSH, flutters, American hammers, burpees. See yard backblast for more derails
MARY: Rebel led
ANNOUNCEMENTS: read newsletter.
COT: prayers

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Tour of the Yard

2022-07-18Leave a comment

QIC: Barry Manilow
When: 2022-07-16
Pax: Barry Manilow, Boogie Down, Bowzer, Dojo, Drop Thrill, Ironclad, oldbay, Peabody, Spinner (Derrick Dominey), Uhaul
Posted In: the yard

If you saw the video, Bowzer is your guy if you need a face/voice for video intro.

After committing to a pre-run, I was then a fill in Q, my tail was dragging.

Dynamic warm up, back and forth across the lot, a couple exercises, the a motion across, couple more, motion across, you get it.

Finish with the bear crawl challenge. Often times when working out with PAX at my old and broken fitness level, a bear crawl means you take a half dozen “strides” and stand up, grunting and groaning and swinging your arms around like you are loosening up. Over the last couple Q’s I called this out and gave the PAX a distance to make. If you call it out, they (I) will do it.

over to the light poles for one round of suicides

back to the school wall where we did wall sits and tons of BURPEES

on our way to the hill in front of the school we weaved in and out of the perma-cones

At the hill we did some exercises at the top and some at the bottom, super high counts, 5-10-15, than 10-20-30 at the bottom

then over to the bench, where we did the typical dips and incline merkins

Wrapping the morning up, all PAX crushed a 10 count of BALLS TO THE WALLS (my ode to Accept)

Exercises throughout were typical old guy stuff, windmills, BURPEES, shoulder taps, BURPEES, mountain climbers, monkey humpers, squat jumps, BURPEES, multiple rounds of Makhtar N’Diayes, BURPEES, stuff like that

Looks like we made it,

Barry Manilow

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No discounts for the Coupons!

2022-07-12Leave a comment

QIC: Fogerty
When: 2022-07-12
Pax: Bass-o-matic, Beaker, Boogie Down, Boss Hogg, Cousin Eddie, Dojo, f3anchorman, Fogerty, Kindergarten Cop, oldbay, Rebel, Triple Lindy, Twister
Posted In: The Ballroom

WARMUP: SSH, Cherry Pickers, Merkins, Imperial Walkers, LBCs
THE THANG: Starfish w Bombjax at the center – 3 exercises at each of the corners. Coupons were a hit !
MARY: 5 mins at end
ANNOUNCEMENTS: Blood drive, CSAUP, Bubble pancake breakfast, Final count down,

COT: Prayers for Tootie, Destiny in-laws, Health, Families

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Partner B.L.I.M.P.S. and a pair of Jacks

2022-07-08Leave a comment

QIC: oldbay
When: 2022-07-08
Pax: Backdraft, Bass-o-matic, Boss Hogg, Cousin Eddie, Dojo, f3anchorman, Flounder, Fogerty, Kindergarten Cop, Maximus, NakedAndAfraid, oldbay, Rebel, Short Sale, Spinner, Twister, Vuvuzela, Weezer
Posted In: Slow Burn

WARMUP:
– SSH x20
– Windmills x10
– Mountain Climbers x10
– Hill Billy Walkers x10
– Low Slow Squat x10
– SSH x10
THE THANG:
Partner B.L.I.M.P.S. Round 1
1. B – Bomb jacks ==> Broadjumps
2. L – LBCs ==> Lunges
3. I -Imperial Walkers ==> High Knee
4. M – Merkins ==> Mosey
5. P – Plank Punches ==> Power Skip
6. S – SSH ==> Shuffle Left/Right

People’s Chair with Jack Reachers (2x)
Jack Webb 1:4 – to 10

MARY:
Pax choice (American Hammers, Gas Pumper, Makhtar N’Diayes, Grave diggers, forgot the others)

ANNOUNCEMENTS:
COT:

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1776 + 1 Recovery

2022-07-05Leave a comment

QIC: Cubbie
When: 2022-07-05
Pax: Cubbie, Drop Thrill, Kindergarten Cop, oldbay, Sprocket_F3, Triple Lindy
Posted In: The Ballroom

WARMUP: 10x ALL: SSH, Hillbilly Walker, Moroccan Night Clubs, Windmills, LBC
THE THANG:
3X10s: at the benches: Dips and incline merkins, Single Leg Step – Ups

Dora w/ partner:
150 Flutters (double count)
150 Squats
150 CDDs or Merkins or Incline Merkins
150 Calf Raises

mosey back to COT area

10x ALL: Monkey Humpers, V-up/Toe touches, Peter Parker’s, LBCs, Flutters, Scissors

COT: Repeat of eloquent NASA speech after 1776 “Be thankful one of our freedom’s is getting to have different opinions.”

Ask for God’s help when situations seem out of control. HE is the one in control.

@triplelindy Thank you for the opportunity to lead these men.

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F3 The Fort

Tag: oldbay

Thanks for the Burpees, Fogerty

Substi-Q

Accountability takes a Brother

Board of Discomfort

Loose feet on the street

Tanknation at the ballroom

Tour of the Yard

No discounts for the Coupons!

Partner B.L.I.M.P.S. and a pair of Jacks

1776 + 1 Recovery