Wheel of Gloom

Had a last minute cancellation so today seemed like a great day to bring back the Wheel of Gloom!

It’s a competition where each pax spins the wheel… which lands on an exercise. The spinner counts each Rep as his points.

At the end… the top two point getters square off in a 1:00 minute AMRAP to see who gets the W.

So we all got a good workout in. Minimal running but over 200 Merkins and dozens of other reps of BBS, Squats, lunges, and Freddy Mercury’s. 1F was satisfied but 2nd accelerated!

Congrats to Half She’ll for getting the championship today.

Until next time…

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Get Off My Lawn!

Average age 52+
2 nearing retirement
The smell was not that bad
Mumble-chatter above average
effort 80-20, 80% of the PAX gave 100% of the effort

this:
dynamic warmup across the lot: butt kickers, high knees, soccer knees, toy soldier, karaoke L/R, jog, jog, 100% (or 51% for most)

circle up: OH claps, mor NC, LBC, dying cock roach, slow merkin, shoulder tap, squat, calf rais, imperial walker … not in that order

1/2 run, 1/2 do the exercise:
rotating clock plank, deep squat, BB it-ups, travolta
(effort here was intentionally poor)

hit some parking stalls:
bear crawl and squats every 2 stalls
then, sobriety test and burpees every 1 stall

Mosey to the wall:
pop out burpees
walk across bear crawl back
against the rail x 10
pop out burpees
Maktar N’Diayes
standing merkins
prob something else too

back to COT

Looks like we made it,

Barry Manilow

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Decomplexification

WARMUP: mosey to basketball court behind the school with a stop along the way to  complete some basic broga/stretching.  Also completed karaoke, toy soldiers, as knees to chest stretches.
THE THANG: (1) line up along the baseline of the basketball court. (2) provide instructions (3) follow instructions – kind of like a pirate map

Using a 60 second timer, perform the following every minute on the minute for 30 minutes:
– 1 burpee
– 2 alternating lunges (each leg)
– 3 merkins
– 4 low slow squats
– 5 side straddle hops
Run to opposite baseline and wait for the bell

MARY: one the mosey back to COT, stopped and performed planks: 60 seconds low plank, 30 seconds side plank (each side), 30 seconds low plank, 20 seconds (each side)
ANNOUNCEMENTS: Come to Alcatraz on Saturday for 10-year; read your newsletter

COT:Prayers for men of Bethel Men’s Shelter; everyone is dealing with “stuff”, so keep in mind that people you interact with may be dealing with things you don’t know about which may be coming out in the wrong way in their interaction with you!

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“Lord Make it Stop”

WARMUP: Mossie, SSH,Cherrybpickers, windmills, and more
THE THANG: “simple but hard”
4 exercises (merkins, squats,CDD,Heels to heaven)10,20,30,40,50 each and a lap in between each rep -of each exercise! Achieved almost 3 miles and 150 each exercise 💪
MARY: no time
ANNOUNCEMENTS: Damn2 Damn Bar, D2D- relay, charity fundraiser are under way…
COT: prayers for kids and Family, and those un spoke.

The message was : “Conflict is not a sin but how you respond to it might be!”

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Ruck Around and Find Out

WARMUP: SSH, Imperial Walkers, Hillbilly Walkers and Windmills
THE THANG:7 Rounds
10 Ruck Merkins
22 Ruck Single arm Rows
11 Sandbag/Ruck press
10 Ruck SQUATS
10 Ruck Reverse Lunges
13 Ruck Swings
Ruck a Lap around the parking lot
MARY: no time for Mary
ANNOUNCEMENTS: Bethel Men’s Shelter
COT: Prayers and Praises

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Let PETA begin!

WARMUP: VQ for PETA. He led us in Wind Mills, Produce Pickers, Merkins, Up/Down Dog, SSH, and a mossy with toy soldiers and butt kickers. Finished with MNC at Sonic.
THE THANG: Grassy led a simple DORA which included 100 Hand Release Merkins, 200 SUMO squats and 300 LBC. Ran the gents down to the apartments and back up for a quick hand shuffle at the round about. Ran back to COT.
MARY: PETA lead the last couple minutes with Box Cutters, leg lifts, Slapshot took Flutters and PETA ended with hammers!
ANNOUNCEMENTS: Be on the look out for The Forts 11 year anniversay workout.
COT: Prayers for mental health, over all health for family and friends 🙏

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Burpees and a Late Backblast

It was a steamy morning in the Fort and the mumble chatter was second to none.

Warmup then a quick Mosey over to Grace Church for some pain.

Cones setup for a Canadian Football style gauntlet of pain.
Round 1: 20 burpees
Round 2: 20 burpees, 40 squats
Round 3: 20 burpees, 40 squats, 60 CCDs
Round 4: 20 burpees, 40 squats, 60 CCDs, 80 monkey humpers
Round 5: 20 burpees, 40 squats, 60 CCDs, 80 monkey humpers, 50 Flutters.

We ran a lap between rounds.

Back to COT for prayers and praises.

JWow

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Heart Rates & Deck of Cards

WARMUP: Run around the school then the large loop doing a variety of warmup exercises along the way.
THE THANG: It’s the deck of cards:
Hearts: Burpees
Diamonds: Staggered Merkins
Clubs: Plank Jacks I/C
Spades: Butt Kickers I/C
Total count of each: 104
(4) Wild Cards: 25 Flutter Kicks I/C

MARY: See above
ANNOUNCEMENTS: Blood Drive & engage some 2nd F opportunities, ya’ll, whether that be with a large group or 1:1.
COT: It stays at COT.

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Cindys at the Kitchen Sink

1. Big loop: high knees while partner carries Cindy above head, switch off as needed
2. Small loop: bear crawl while partner carries Cindy in front of body, switch as needed
3. Straight away behind school: toy soldiers while partner does walking curls, switch as needed
4. DORA: partner runs straight away in from of school while other partner does…100 curls, 150 dead lifts, 200 swings
5. Big loop: partner runs lap while other partner lunge walks with Cindy above head

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A Knightly tale of Heroism

On 1 September in the year of our lord 2023 seven brave souls ventured into the depths of the gloom to participate in a physical and emotional journey that tested their mettle and challenged their sacred sense of honor.

With the charisma of a popinjay and the determination of Atlas himself I provided a disclaimer that forewarned those that dared to enter into this endeavor of the dangers that lurked around every corner.

After my short oratory, inspired by my call to action, and with no fear on the danger, we were off on our quest to vanquish the scourge of the “Sad Clown” and triumph over apathy.

On our way to our first physical test we encountered a BEAST of unparrelled furor and rage. Some legends say the mere sight of this beast traveling portends bad luck and misfortune. (It was a black cat) Nevertheless, undaunted, we continued our quest.

Finally we arrived at our first destination, the church of Luther. We did not nail anything to a door but we did test our selves with the following exercises:

SSH 15 (IC)
Windmill 10 (IC)
Mnt Climbers 20 (IC)
Stretch
Plank Jack 15 (IC)
Michael Phelps 10 (IC)

With our first task complete we ventured off into the good night.(err morning I guess…it was still dark anyway)

After crossing the road of Gold Hills we descended ever so gracefully into the parking lot of “Let’s Crab”. It was there that our merry band first encountered disunion in our ranks as Sir Skipper of Ohio regaled us all with his tales of dining woe at said establishment. To the contrary, Sir Slowest of Jams of the Island that is quite Long stated that his father was quite fond of said food hall. They of course then settled their debate as gentleman often do with a duel. (not true but we should’ve done this)

While we pondered these questions the rest of our company engaged in the following physical exertion:

X 3 Sets
30 seconds Merkins
15 seconds rest
30 seconds Squats
15 seconds rest
30 seconds LBC’s
15 seconds rest
30 seconds Burpees
15 seconds rest.

Upon completion of our task we ventured back out into the darkness. Passing a poultry dispensary we crossed over the road of 160 and ended this portion of our journey at a crossroads. (literally the parking lot of the bar/restaurant crossroads…the former lake wylie brewery)

It was here where Sir Mainframe raised the important point of dental care and the cost associated with this noble pursuit. We all decided that we are in the wrong vocation and to get over our sorrow we engaged in the following physical exertion:

X 3 Sets
30 seconds HR Merkins
15 seconds rest
30 seconds Lunges
15 seconds rest
30 seconds Flutters
15 seconds rest
30 seconds Burpees
15 seconds rest.

After this trial was satisfied we again pressed on galloping down the road like stallions to our next destination and our final test of manhood and endurance. Circling up, Sir Slowest of Jams remarked on one his past battle wounds in which he is now unable to wear his undergarments of choice. We all contemplated this tragedy as we begun our last physical test before our tale of trial would conclude:

X 3 Sets

30 seconds Diamond Merkins
15 seconds rest
30 seconds BBS/Hammers
15 seconds rest
30 seconds Burpees
15 seconds rest.

Upon completion of our final test we ventured back to where our journey began. Some, wept, some bled all basked in the morning light as the trials and tribulations of the past 45 minutes washed over us. With little time left on our journey together we circled up and all shared our plans for the future, now that our honor has been restored. (Most of us are cooking out and participating in Fantasy Football drafts this weekend)

It was indeed an honor…and humbling to lead such a sturdy group of men on this adventure. Until we meet again!

Fare thee Well!

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