Tag: Pusher

Seamstress Last Stitch in the Fort

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WARMUP: not really the thing to do at Minnow Pond. Come at 0510 if you want a warmup
THE THANG: run, hard.
first stop – 1 merkin, 1 squat
2 merkins, 2 squats
Keep adding each time we stop
often we kept adding reps till the 6 was in. Then we took off again. PAX were advised to mosey when the group left and not worry about completing all the reps. Most hit 4 miles

Macgyver, Bones, and Badlands got out in front of me around mile 2 and Grout eclipsed me after mile 3. I always seem to push myself a little harder when I’m on Q at minnow pond. We have some strong and fast PAX in the Fort.

NMM: The idea was for the PAX to not know how far we were going or when we would stop. And that when we did stop, there’d be work to do. Just like our work lives that take us to new locations….

Seamstress had no idea when he came to FM that he’d be called to move so soon. Nor does he know when he’ll be called away again. Many PAX expressed gratefulness for the impact he had on us and prayers of blessing were offered (are still being offered) for his move to Chattanooga

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Convergence For Our Brother Shower Curtain

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WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

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Chatter, Krakens, Fellowship more chatter and more Krakens

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WARMUP: mosey to playground parking lot – burpees, windmills, imperial and hillbilly walkers, more burpees, squats, holding people’s chair for Moroccan night clubs and air presses while mumblechatter escalated quickly. Pusher enjoyed the view of YHC’s good side at this point of the workout.  Planks ensued along with a few Broga poses, Peter Parker’s and merkins.  From there we moseyed to the bus loop for the main event.

THE THANG: partners took turns alternating running between ab stations and 4 exercise stations. The stations were comprised of 8 burpees or 8 kraken burpees (which Dark Helmet loved), 18 of another exercise and 22 of another – Carolina dry docks, derkins, squats, lunges, merkins and side straddle hops (because YHC did not include them in the warm up) specifically. PAX did all of them and got 1% better.

After 8 rounds were completed between partners, we moseyed around the school, recited the pledge to honor those serving our country and protecting our freedoms. Then moseyed past three more light poles were 3 burpees were done at each one.  Just because.  

MARY: Sasquatch led 2 minutes of Broga which brought us to 0600.
ANNOUNCEMENTS: We’re exclaimed
COT: Prayers were offered.  And we welcomed FNG Sweat Shop.

YHC is grateful for the culture and fellowship we are so fortunate to have in the Fort. Showing up in the gloom each morning for the man next to us truly enables acceleration beyond just the workout.  

Thanks to Poppins for the call to Q.  It’s always an honor to lead.

Gratefully,
Cyclops

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Death by at GC

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WARMUP: Mosey around the HT past the trash cans (horrible) for COP including Broga, IWs, Windmills, Merkins, MTN climbers, SSHs and MNCs.

THE THANG: Mosey to the church and circle up for Death by…with rounds of Burpees, merkins and Big Boy sit ups. Mosey back to parking lot for a bear crawl and lunge walk sequence with CDDs and dips in between. Leg time! 3 sets of squats followed by monkey humpers. Mosey back for Mary

ANNOUNCEMENTS: See the newsletter

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The Seesaw

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WARMUP:

YHC took the pax to the top of Massey where State Farm delivered the COP. YHC finished a few exercises including mandatory SSHs the moseyed to stops along the way to WEP with burpees at every stop.

THE THANG:

The Seesaw is the hills between the new improved parking lot at WEP. Partnered up for bombjacks and lunges to 8.

Hit the stage for partner ab work.

Nur back and forth up the hill.

Finished with wall sits and burpees.

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3.5mi-4mi of leg sweeping

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WARMUP: Walk 20ft, circle up and do some SSH followed by 5 Burpees. That’s all you get.
THE THANG: Run the Earth Fare lot then 20 Merkins.
Run to the bottom of the hill before the GHES entrance. 10 Carolina Dry Docks, 10 Wide Arm Merkins, 10 Diamond Merkins.
Grab a partner and push each other until the finish.
Run to the first light pole heading up the back road. NUR to the next light pole, run 2 light poles, NUR 1, run 2, etc all the way up to the top. Recovery run with your partner back to the start.
Do a set of American Hammers.
Repeat the round heading up and down the hill then Grave Diggers and other Mary exercises.
Run the lap around the basketball lot, burpees, then grab the 6.
Final instructions: Run back to the bottom of the hill in front of the school, do the CDD, W.A.M. and Diamonds.
Run back to the stop sign for 20 Merkins, run the parking lot and do more Merkins.
MARY: Scattered throughout the workout.
ANNOUNCEMENTS: You know what to do.
COT: IYKYK

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Seven Years Later

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Seven years ago, Jekyll invited me to The Fort for my first workout. WWL and Rooney did a great job keeping the 40 Pax busy with difficult exercises and ended with a strong message – Pay attention to detail, It is the little things that make a big difference. Here’s the link to the Backblast : https://f3thefort.com/2015/07/11/40-at-the-fort-q-school-extra-credit-attention-to-detail/

WARMUP:
SSHx20
Imperial Walkersx15
Windmillsx15
Plank Stretches
Mountain Climbersx10

THE THANG:
Next, we did a modified Jack Webb. We ran around the park and stop for each round of merkins and arm raises. I should have read the message from my first post about attention to detail a bit closer. Several times, I lost count and the Pax reminded me . We finished at the far end of the field, a quick rest with some Goggins motivation. Next, we partnered up for a long wheelbarrow to the playground. One catch, if you stop and switch partners, 5 burpees. Once we got to the playground, we continued with partners exercises.
Partner one – run around playground while partner two does dips (swap)
Partner one – run around playground while partner two does derkins (swap)
rinse and repeat
Next, we made our way back to the amphitheater for a few minutes of recovery abs exercises (LBCs, Flutters, and Box Cutters). We took the path to the power line hill where the XC runners typically do hill repeats. Partner one runs up the hill and returns to the bottom using the paved path while partner two performs an exercises. Three rounds: Squats, Calf Raises, and Lunges. One last run up the hill, backwards. Back to the front of the amphitheater. Plank line up, each Pax performed two merkins in front of the other pax, rinse and repeat.
We had time for some Mary and a 30 second body destroyer.

Great job everyone!

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Accountability takes a Brother

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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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