WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
It technically wasn’t that hot this morning, at least according to the thermometer reading, but it sure felt uncomfortable. The air was so thick that it made the KB’s feel heavier. At 5:15am and with no FNG’s present, the welcome was said, the disclaimer was made, and the work began.
WARMUP:
– 20x SSH
– 10x Imp Walkers
– 10x Moroccan Night Clubs
– 10x Hillbilly Walkers
– Short Mosey around Parking Lot
– Farmer carry to parking spaces in front of fire pits
THE THANG:
– We split into two groups – even & odd.
– EVENS would do a KB exercise at the starting point, while the ODDS ran a 2-stop suicide with a KB-less exercise at each stop.
– KB exercise was done until the running PAX got back. 12 was the rep count every time for the KB-less exercise.
– Exercises would change each round & called by the PAX in rotating fashion.
– Started with KB Snatches & Burpees. Other exercises included (order/grouping may not be accurate): Flutters w/press & Merkins, Curls & LSS’s, Tri-Extensions & Plank-Jacks, Halos & Bomb-Jacks, Upright Rows & LBCs, and Lawnmower Lifts & Box Cutters.
MARY: None at COT, as we got back w/6 seconds to spare, but Mary was included in The Thang, so there shouldn’t be any FOMO.
ANNOUNCEMENTS: Read your newsletter.
COT: Prayers for Maui. Prayers for Click Bait’s travels to & from Maui and his efforts while there. Prayers for all in need and for everyone & everything that remained unspoken this morning.
WARMUP:
Ran around the perimeter of the parking lot, then:
Windmills
SSH
Low Slow Squats
Imperial Walkers
Hillbilly Walkers
Merkins
LBCs
THE THANG:
Walk to fire pit with KBs
Two rounds of each set separated by running a lap.
(Reps were halved on the second round)
Overhead Press x20/10
Rows (upright) x20/10
American Hammers x10 i.c./5
Swings x20/10
Run a lap
Halos 10 each direction/5
Around the Worlds 10 each direction/5
Goblet Squats x15/10
Swings x20/10
Run a lap
Tricep Extensions x10/5
Rows (bent over) x10/5
Squat Thrusters x10/5
Flutters with KB press x10 i.c./5
MARY: Ab lab until closing bell
COT: Prayers for health and gratitude; asked to be a light and leader
Suicides:
Snatches at the base line, Burpees at the turn
Count is 4:8:12 (Snatch each arm)
Lap
Repeat 2:4:6
Lap
Repeat 1:2:3
Transport exercises followed by strength exercises:
Dragon walk, Thrusters, Rows
Bear crawl, Front raise, Squat
Lung walk (with holds), Tricep ext, Swings
Was on vacation, sorry for the delayed post. Naked and Afraid never poked me. What a gentleman.
WARMUP:
Ran over to parking lot behind football fields
SSH – all exercises were to 20 INC
1 burpee
Windmill
2 burpees
Cherry Pickers
3 burpees
Squats
4 burpees
Moroccan Night Club
5 Burpees
Imperial walkers
6 burpees
Merkins
7 burpees
LBC
8 burpees
CDD
9 burpees
Flutter
10 burpees
Throughout the workout we had pax share about different opportunities we have within The Fort to serve our community. We had the following speak (Fogerty – Trash Pickup, Cousin Eddy – Bethel Men’s shelter, Jiffy – FM Care Center, Stuff the Bus)
Partner Up
Round 1 –
Squats
Flying Squirrels
Inch worm merkins
Round 2
Big boy sit-ups
Jump Squats
Wide arm merkins
We have an amazing opportunity in The Fort to impact our community. We have pax impacting our community through service. Challenge was raised, if you aren’t actively impacting the community, why not?
It was an honor to be able to lead the workout this morning. This was diffident from most workouts because of the number of times we stopped to talk. However I felt it important to share with the guys what is happening around them. We also were able to congratulate Double D in his hand off of Nantan to Esso. Double D, thank you for you service to the pax. You have always been someone who ask the tough questions that challenge us and I thank you for that and what you did for our Region during your reign as Nantan. Esso, I look forward where you are going to take us and your energy to lead. We have a bright future ahead.
WARMUP: N/A
THE THANG: ram a out & back down Doby’s through the wooded path
MARY:
ANNOUNCEMENTS: read your newsletter
COT:
WARMUP: mosey around the lot and circle up adjacent to the bells. Various exercises with burpees sprinkled in between
THE THANG: it’s good to have a partner – took the Bells to the gym parking lot. Partner 2 ran between light poles while partner 1 started on 100-200-300: 100 curls, 200 swings, 300 flutters
When complete, pax took bells to a space of their choice in the lot and, based on the lot number, did the corresponding number of exercises with each number
Manmakers – 1st number
Swings – 2nd number
Squats – 3rd number
Switched Peking spaces and did the same.
MARY: made it back for more flutters and American hammers with the bell took us to 0600.
ANNOUNCEMENTS: Yes. Read your newsletter
COT: 5th core principle
WARMUP:
SSH
Imperial Walker
Hillbilly Walker
Low slow Squat
Moroccan Night Clubs
Shoulder Taps
THE THANG: go to 3 different areas (repeat twice-ish) for Tabata Kettlebell workout. Do as a group.
Mumblechatter was strong with drawing penne’s during financial review mtgs, 14th amendment, number of Sugarbug’s kids, and YHC not knowing the difference between the imperial and hillbilly walker
Area 1:
Swings
Curls
Flutter w/ Bell high
Single arm Deadlift
Shoulder Press
Area 2:
Turkish Get-Ups
Goblet Squats
Triceps
American Hammers
KB merkins
Area 3:
Deck Squats
Rows
Calf Raises
Side Lunges
Chest press on your 6
COT: prayers for Cohiba’s family travel, patience, wisdom, trusting God
WARMUP: SSHs, Imperial Walkers, Windmills, Merkins, Plank, Superman in puddle, Peter Parker, Parker Peter.
THE THANG:
Dora-ish workout
50 Man Makers , partner runs loop around parking lot, flapjack
200 squats, partner murder bunny mosey to cone and back, flapjack
300 Flutters with block press, partner runs loop around parking lot, flapjack
200 LBCs, partner murder bunny mosey to cone and back, flapjack
150 Curls with block, partner runs loop around parking lot, flapjack
Finished with burpees no block, partner murder bunny mosey to cone and back, flapjack
Good prep work for Iron Pax Challenge…Great job guys!
6 rounds:
20 yd bear crawl
20 Bobby Hurley
40 dash up a hill
3 rounds:
20 irkins
20 step ups