Tag: Only fans

Captain Therkin to the rescue

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WARMUP:

Mosey to front of movie theater
SSH, Imperial Walkers, Moroc NC, British NC, Seal Claps, Overhead Claps- nice shoulder burn after that series, Calf stretch, Runners Pose, down/up dog, merkins  

THE THANG:  

Main parking lot, at every light post alternate between 10 Squats, 5 Mike Tyson’s.  Go from one end and then back. Repeato but second round is 10 lunges, 5 big boys  

Head to back parking lot.  Running around perimeter we stop at the four corners plus two midpoints (6 rep stations).  First round 5 burpees at each station.  Second lap, 10 hand release merkins, then 10 wide arm merkins next station, 10 diamond merkins,   repeat the three to cover the six stations.

Another mosey around lots heading back to front of theater for a Captain Therkin web: 1 big boy, 4 amer hammers 2 merkins
2 bb, 8 hammers, 2 merkins  
Continue up to 10 bb, 40 hammers 2 merkins.    

Almost out of time, head back to COT ~2miles covered.  

Announcements- Emilio’s pizza for 2nd F in the fort tonight.  
Prayers- for Cutlet, Shamrock, Sugardaddy’s M., Goose’s grandfather.  Q takes us out.    

Great AO, lots of space to work with, good lighting. Always good to meet some new pax from The Fort. doing some good cross marketing to secure Q’s- three Waxhaw guys over 4 weeks! on Q next Thursday

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Beautiful Morning Beatdown

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WARMUP:
Rolling in late, had stepped up to start the beat down while I got out of the car. I gave a quick disclaimer and continued with a warm up of IW, SSH, LSS, runner’s stretch, merkins, MC.

Mosey around the campus. Every few hundred yards, circle up to hold a plank for the 6, then five merkins. Then continue. After about 5 minutes of moseying and merkins, an unnamed PAX asked whether there was a weinke for this workout to which I ~threatened~ answered, be careful what you wish for. We moseyed some more and after the second lap, we went to the railings at the back of the theater for supine rows x15 oyo. Mosey to more railings and more supine rows for a total of three sets & mosey back to COT to unload some kettlebells from my car

THE THANG
Partner up and each pair grab one of four kettlebells: 20LBs, 25LB, 35LB, 50LBs. With partner & bell slow mosey to the ~bottom of the hill~ adjacent parking lot. The bells are arranged from lightest to heaviest. Partner one does exercise with the kettlebell and partner two runs to the opposite side of lot, does and exercise and return, and switch. After each set, all pairs rotate up to the next bell, except the PAX who were on the 50LB, they get some relief by going to the start. We did this until all PAX got in reps with all the bells before starting a new round of exercises which were:
P1: KB swings, P2: 3 burpees
P1: one arm row, P2: 3 merkins
P1: thrusters, P2: 3 lunges 2is1
P1: Romanian DL, P2: 3 flutter 2is1

Riffle carry the bells back to COT, swapping with your partner or another PAX as needed.

It’s always an honor to lead in the Fort and always fun to challenge myself as I hope I challenged the PAX. Good work to everyone and let’s hope I didn’t scare away the FNG

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Need for speed

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WARMUP: the usual suspects, we added, Phelps to the usual Windmills, Pickers, low and slow squats, imperial walkers, hillbilly walkers. Plank with Peter parkers, Parker Peter’s
THE THANG: couple webs! Moseyed over to behind the theater where we did a Webb with reverse merkins with railings to support and monkey humpers on other side of lot. We did 5/10, 10/20, 15/30 and 20.

We then moseyed to back of big lot and ran suicides, all the way across in three trips,

bear crawled back to first light and then moseyed to Handels to use the chairs for a 2nd Webb, step ups and dirkins.
3/10, 6/20, 9/30, 15

We then moseyed to road heading to Red Ventures and did a light pole routine down the hill with 5 merkins at top and 5 squats working our way down at each light pole.

Moseyed back for Mary
MARY: called out a couple of newer pax to call exercises, everyone’s ready to take next step!
ANNOUNCEMENTS: newsletter
COT: kids, marriages and summer break

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An un”fort”unate series of events

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Warmup

SSH
Windmills
Imp walkers
Hillbilly walkers
Michael Phelps
Plank- yoga stretches
Merkins
Carolina dry docks

Sandbag carry to big hill, down trail. Hill is off on left side. Mode of transport was lunges and bear crawls alternating, everyone got to do all three..

Reverse bear crawl up hill

11s

burpees at top of hill
Sandbag toss at bottom

A few finished and most got to 9 tosses, Walker was king

Sandbag carry back and to amphitheater

Ab lab

Lazy Dora

Partner planks with sandbag on back for 60sec, after a minute I changed it to 30 seconds and then we ended up back at a minute- would do it differently next time but it was still fun
Other person or two depending on group size do the following exercises for 2 sets each…

American hammers
Flutters
Big boys

Rd 2 wall planks while holding coupons,

Calf raises
Monkey humpers

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Redstone Showdown

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WARMUP:
15 “latecomer” burpees
Side-straddle hops
Big arm circles
Michael Phelps
Sumo-Squats
Don Quixote
Mosey

THE THANG:
10 / 20 / 30 reps in pairs

Base 1: Merkins with fist-bump
Base 2: Bobby-Hurleys
Base 3: Big Boy sit-up fist-bump
Base 4: high-low twist pass (both sides)
In between bases: bear crawl

10 rep speed round around bases
Mosey around parking-lot back to Lazarus

MARY:
Stretching

ANNOUNCEMENTS:
Include M’s contact info on Slack profile
HIM camp on June 21

COT: COT and close out

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Derby Days

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Minor warm up
Jump Around House of Pain w burpees every time Jump is mumbled.
Horse Track with Pain Stations
1. Merkens, Dry Docks, Derkens
2. Squats, Bobby Hurleys, lunges
3. LBCs, flutters, hammers
4. Burpees
5. Dips, SSH, flutters
6. Jump squats, diamond merkens, plank

Got in 4 loops at least 2 miles.

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Dora at the Movies

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WARMUP:
Side straddle hop
Imperial walker
Mountain climber
Imperial Walker
Merkin
Downward dog
Honeymooner

THE THANG:
Dora
300 Squats
200 Dry Docks
100 Lunges
50 Burpees

Mosey to Farm Haus Hill

Bear crawl up hill
MARY:
Done
ANNOUNCEMENTS:
Trash pickup
Bethel Men’s Shelter
Rock Hill Anniversary
Jaeger
Cannoli Run
Help in Rock Hill

COT:
Family health issues
Men’s Health

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12 Corners

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WARMUP: Yes, tried to gauge fitness level of FNGs. Leave no man behind, but (push them hard enough so we) leave no man where we found them

THE THANG: Mosey, stopping frequently to group back up for:
5 burpees
10 merkins
15 squats

Eventually with 15 minutes left in the workout. We “stumbled upon” 5 hidden sand bags. Partner up,: one partner works, one partner rests, then switch

– 5 clean and press
– 5 squats
– 5 presses
– 5 manmakers
– 5 over the shoulder

Carry the sandbags back. Trade with partner as needed

Stopped for some flexibility before arriving at COT.

Mary – keep flipping the bag alternating with your partner until 0600.
Welcome FNGS: Lucky Charms & Shoestring

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There was a Frog

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Disclaimer Disclaimed
Mosey to Theatre for Warm Up

Socratic – Are some men born to be lone wolves?
Spur – Man hunts best in a pack.
We see best from 9 through 12 to 3 o’clock, but we cannot see our 6. We are blind to our 6. We need others to help cover our 6. This horizontal relationship helps all the members of the pack.
WARMUP:
25 SSH IC
10 Windmills IC
10 LSS IC
10 MNC IC
10 Hill Billy Walkers IC
Yoga

THE THANG:
Socratic – Do communities benefit when men combine?
Spur – Men recognize the Advantage of mutual defense.
Men recognize the benefit of community. A HIM locks his shield with other HIMs to protect the people behind the wall.

The Thang – Ladder Work across parking lot with Bear Crawls in between. Eliminated the last exercise each round. All Reps were completed.
5 Burpees
10 Bomb Jax
20 Merkins
30 Squats
40 LBCs
50 Monkey Humpers

Socratic – Can a man begin the fight against adversity before he encounters it?
Spur – Acceleration of the Shield Lock requires Preparedness

7s of Carolina Dry Docks and Big Boys

Mosey to back of Theatre – Wall Sits and Burpee Waterfall
MARY: American hammers til 0600
ANNOUNCEMENTS: Waxhaw CSAUP and The Jaeger coming up!
COT: Stays in COT.

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Mental Battle workout

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WARMUP:

Quick disclaimer and shared we would be doing the Mental Battle workout created by DropThrill.

THE THANG:
Little mosey into a secondary parking lot and did a warmup

SSH – 20
Windmills- 6
Imp Walkers – 15
Plank Stretching
Merkins – 10 IC

From there we ran over to bigger lot where I set up a “4 corners” this was the 7 provided exercises and one extra. We then did 4 laps on 1/2 the exercises and 4 laps on the second.

Exercises were:

Jump squats x 12
Merkins x 15
Plank Jacks x 20
Lunges x 12 per leg

Inbetween the first and second half we held plank and I shared some alarming statistics with mental health. We discussed F3 and it’s impact on my life and others, the importance of getting right, guard rails, shield locks and conquering the jester (all in light of the fact that mental health a very dynamic thing)

Then we did the second half…

LBCs x20
Burpees x 10
Monkey Humpers x 30
Mountain Climbers x 30

We had extra time so we did wall sits and balls to walls on side of movie theater, then we ran around backside and ran up a two story flight of stairs twice. Then we moseyed back around to COT and had enough time for 10, 6 point Burpees IC. Fun way to end it out.

MARY:
ANNOUNCEMENTS: WTF or Waxhaw Trail Fest on 4/20, Bethel Men’s Shelter Rock Hill serve 4/4, Jeager 5/11 I believe.
COT:

Families, 2.0s health and of course mental health.

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