Stuff the Bus Convergence

2023-08-04Leave a comment

QIC: Bonsai
When: 2023-08-04
Pax: Band Camp, Barkley, Barry Manilow, Bass-o-matic, Bobby Fray, Bonsai, Boogie Down, Brad Saunders (Dinghy), Brian Doring (Bono), Cakeboss, Cobra Kai, Cohiba, Console, Cousin Eddie, CSPAN (Fort/Philly/Metro/Dallas), Cubbie, Cyclops, darkhelmet, Dixie, Double D, Esso, F3DaVinci, Fire Marshall Bill, fishstix, Fogerty, Gears, Gekko, Grassy Knoll, Green acres, Italian Job, Jazz Hands, Jiffy, Joe Lyons (F3 Long Duck), JWOW, Kermit, Mainframe, Mark Nestel, Maximus, Montana, Ölaf, oldbay, Peabody, Peach Stand, PETA, Poppins, Pusher, Rebel, River Rat, Ruby Slippers, Santini, Saw Dust, Shield, Short Sale, Sofrito, Solo, SouptoNuts, Splinter, Sugar Daddy, SugarBug, Tarzan, Tater, Tire Machine, Trucker, Twister, Undertaker, Vuvuzela, Weezer
Posted In: Convergence

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.

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Smokin Tour of Pain

2023-08-03Leave a comment

QIC: Cohiba
When: 2023-08-03
Pax: Anchorman, Barry Manilow, Bass-o-matic, Cakeboss, Cohiba, Funhouse, Joe Lyons (F3 Long Duck), Maximus, oldbay, Peach Stand
Posted In: Minnow Pond

WARMUP: SSH, Windmills, Morrocon NC, Broga, Strawberry Pickers, and Imperial Walkers
THE THANG: Mosey to four corners by church. Performed exercises at four corners at end of each street being 10 reps of Merkins, Squats, Big Boy Sit Ups, and Mountain Climbers with 1 Burpee when coming back to four corners. Completed 2 rounds of each exercise with 3.5 miles.
MARY: Didn’t have enough time.
ANNOUNCEMENTS: Friday Convergence, Stuff the Bus, and HIM Camp
COT: Prayers and Praises

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4 Station Accumulators

2023-08-02Leave a comment

QIC: OldBay
When: 2023-08-02
Pax: Band Camp, Fogerty, oldbay, Peach Stand, Punch List, Time Machine
Posted In: Bushwood

WARMUP:
Mosey toward tennis courts along back of campus, stopping periodically for:
– SSH
– Imperial Walkers
– Mountain Climbers

THE THANG:
4-station circuit set up that included climbing seating outside the tennis courts. Same exercise (or set of exercises) done at each station in the circuit. We did a total of 9 rounds:

Round 1- 1 burpee at each corner
Round 2 – 1 burpee, 2 Donkey Kicks at each corner
Round 3 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch
Round 4 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins
Round 5 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks (4-count)
Round 6 – 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks
Round 7 – 3 Run Stance Switch, 4 merkins, 5 plank jacks
Round 8 – 4 merkins, 5 plank jacks
Round 9 – 5 plank jacks

For the Larry Birds, box cutters were done at the end of each round until the 6 was in.

Thanks Fogerty for the opportunity to lead.

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Walk around the church

2023-08-01Leave a comment

QIC: chickenhawk
When: 2023-08-01
Pax: chickenhawk, Half Shell, Huffy, Mark Nestel, oldbay, Peach Stand, Senator Tressel, Slow Jams, SugarBug, Twister
Posted In: Golden Corral

10 #ao-golden-corral for a @chickenhawk walk around the church. There was some #feba. by @OldBay and @Twister with just a bit of mumble chatter across the rest of the pax. We had some UvU, iron sharpening iron and a great morning under the 90% waxing Gibbos moon.

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On the AO hunt

2023-07-31Leave a comment

QIC: Shady
When: 2023-07-31
Pax: Anchorman, Apple Pie, Assassin, Bass-o-matic, Cobra Kai, crab_cakes, Cyclops, Esso, Fogerty, Gekko, Peach Stand, Pusher, Shady, Sugar Daddy, Weezer, WWL
Posted In: Flight Plan

WARMUP: count off
THE THANG: run through Baxter down by mushroom pool, then all the way down to STL, then to Colosseum, then back to COT…and any extra laps / miles. 4-5 for runners, 2-3 for those rucking folks.
MARY: nada
ANNOUNCEMENTS: stuff that bus
COT: praying for our boy drop!

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Almost forgot about this sizzling morning on TGI Friday

2023-07-30Leave a comment

QIC: Bitcoin
When: 2023-07-07
Pax: Anchorman, Barry Manilow, Bass-o-matic, Bitcoin, Destiny, Dilbert, Fogerty, Mark Nestel, oldbay, Peach Stand, Rebel, Spike, Twister, Weezer
Posted In: Slow Burn

After a thorough disclaimer from YHC, we moseyed over to the Lowes parking lots open section for some Warm-O-Rama with,

Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walk

For the moleskin,
7s running from one end of the Lowe’s parking lot to the middle with,
CDD & Squats
Merkins & Lunges
Shoulder Taps & Monkey Humpers
Mountain Climbers & Bomb Jacks

Time for some partner Dora’s, 50 each
LBCs
Freddie Mercurys
Flutter Kicks
Heels to the sky
Big Boys (Extra Credit for those high performing HIMs)

Mosey to Shovel flag for some Marys:
PAX Choice for last 8 minutes

CoT:
Announcements: Blood Drive & read newsletter
Prayers and Praises (said & unsaid)

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Hot in the City…

2023-07-27Leave a comment

QIC: CakeBoss
When: 2023-07-27
Pax: Backdraft, Cakeboss, Joe Lyons (F3 Long Duck), macgyver, oldbay, Peach Stand, Pusher, Tesla81
Posted In: Minnow Pond

WARMUP: Mosey to Print Shop
THE THANG:
5 Burpees at Print Shop
Run
10 Merkins at The Crossings
Run
15 Dips at The Church of God
Run
20 Squats
Run
Rinse and repeat
3-4 miles between front and back of PAX
MARY:
2 rounds of exercise moves
ANNOUNCEMENTS:
Convergence next Friday
Stuff the Bus next Saturday
COT:
Prayers for all the new drivers on the road and over all of our relationships with our 2.0s

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The Daily Red Pill deserves an answer….YES!

2023-07-26Leave a comment

QIC: CakeBoss
When: 2023-07-26
Pax: Cakeboss, chickenhawk, Cohiba, Dixie, Gemini, HarryCarry, Kaiser, oldbay, Peach Stand, Saw Dust, Shield, SugarBug, Tracker
Posted In: Ring of Fire

WARMUP:
Mosey to the football field and line up on sideline
1) 10 Low slow squats, run across field
2) 10 Merkins, run across field,
3) 10 Imperial Walkers, run across field
4) 10 Moracan Night Clubs, run across field
5) 10 Hillbilly walkers, lungwalk across field

THE THANG:
Mosey to corner of Track
5 reps of each exercise in each corner.
Each lap, increase the count by 1, Goal of 5 laps unless you are Harry Carry and you get 7 laps in
1st corner) Sumo Squats
2nd corner) Donley Kicks
3rd corner) Leg Lifts/Weezy Jefferson’s
4th corner) Wide arm Merkins
Plank till 6 comes in at 0555

MARY:
Flutters
Rosalitas
Hello Dolly’s

Toe touches, right over left, left over right
ANNOUNCEMENTS:
Convergence 8/4
Stuff the Buss 8/5
COT:
Prayers for travel, lost of friends, folks battling Cancer, Small World had a stroke and may need PAX to assist along with prayers.

Come to the Ring of Fire….its not just a song but a lifestyle.

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The Recipe at Block Party

2023-07-25Leave a comment

QIC: Pusher
When: 2023-07-25
Pax: Band Camp, Bobber, Bonsai, Bounty Hunter, Cohiba, Cyclops, Double D, oldbay, Peach Stand, Pusher, Slash, SouptoNuts, SugarBug, Trucker, Wegmans
Posted In: Block Party

15 hard chargers embraced the recipe of pain at Block Party this AM and started the day 1-0.

Run to WEP Amphitheater

Warmup
SSH x 30
Windmills x 10
Hillbilly x 10
Mtn climber x 20
CDD x 10

Pearls on a string at each swing in WEP
10 Big Boys
20 Hello Dollies

Lazy Dora – Partner up
100 Merkins/Hold Plank
200 LBCs/6 inches
300 Squats/Al Gore

Partner 1 does 25 reps while Partner 2 does other exercise. Flip flop to reach the desired count

2 Minutes of Broga

Run back to COT

2 Minutes of Mary

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Better late than never

2023-07-22Leave a comment

QIC: Peach Stand
When: 2023-07-13
Pax: Bass-o-matic, Beaker, Boogie Down, Dojo, Fogerty, Ölaf, oldbay, Peach Stand, Sasquatch, Spectre
Posted In: Footloose

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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F3 The Fort

Tag: Peach Stand

Stuff the Bus Convergence

Smokin Tour of Pain

4 Station Accumulators

Walk around the church

On the AO hunt

Almost forgot about this sizzling morning on TGI Friday

Hot in the City…

The Daily Red Pill deserves an answer….YES!

The Recipe at Block Party

Better late than never