Tag: Pusher

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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Roots

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Swampy Soup conditions were no match for 17 men to do the harder thing by launching from startex and heading into the #gloom. And when I say #gloom, I mean original AO, full grass, dirty, immersion. *just want to add that it makes me so happy to see Bojangles out with us again. pretty close to an OG and a strong leader. 2.0 Jackalope falling right in and establishing his own path too. Very cool. Cousin Eddie Accelerating, Bobber has the gift of gab, and Grout is a silent killer.
WARMUP: Full COP with SSH, IW, Merkins, Windmills, overhead claps.
THE THANG:
1. head to hill for Jacobs ladder (7) with Donkey Kicks and Bombjacks
2. Playground- Partner up for lap around playground while partner does pull ups till return. Flapjack. Rinse/Repeat
3. Partner Derkins/Dip. P1 hold plank, P2 does exercise on back of P1. 10 reps. flapjack; Rinse/Repeat
4. Pike Place Muscle ups and wall sits. Extra credit for IJ, Bandcamp and Funhouse for heading after the #monster
MARY: LBC, Rosalita, Hello Dolly, American Hammers, V- Up
ANNOUNCEMENTS: Stuff the bus, 10 year coming up
COT: Praise for Kermit’s new job. Bonsai’s leadership, and a few prayers for YHC Rhinoplasty

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Flash WOD

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WARMUP: no warm up
THE THANG:

With ruck on, 5 rounds:
20 high knees
10 Squats
10 Lunges
20 calf raises
10 Merkins
10 Mtn climbers

We had 15 minutes to spare so we did 2 more laps around and 5 minutes of broga led by @cobrakai.

Run/shuffle/ruck one lap after each circuit. Everyone except @slapshot rucked the miles, he run them and completed 8 rounds I think.

Great turn out for Chupacabra and Stockade.
Tinsel out…

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Zipper takes no mercy

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WARMUP: None!

THE THANG: Zipper: 3.2-3.8 miles of neighborhood hate. 10 merkins and 10 squats at every cross street between Spring and Unity. If the reps dont kill you the hills will. Always a #crowdpleaser and you are better (albeit #smoked) after.

MacGuyver was the #King today- no surprise. B.O.B was up there and Grout was in top 3 or 5? #triplehate Bash Brothers: State Farm and Jackalope came back to swim at the pond for the second week in a row. Also great to see their dads. Keep your eye on Cousin Eddie. He’s rising fast!

MARY: Dont understand

ANNOUNCEMENTS: Brew Ruck tonight, Final Countdown
CSAUP 9/10

COT: Praise and Prayers for State Farm and Jackalope who will be making their way to the Citadel in a few weeks. Prayers for marriages, our children.

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2:00 Minute Drill

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Warmup: 50 SSH IC

Mosey up “the hill” all the way to Harris Street stopping roughly .2 miles for 12 Merkins IC
Run down Harris to a Church Parking Lot for another 12 IC Merkins
Took a Right down a street towards WEP. Stopped in Pike Parking Lot for 12 More Merkins IC
Stopped at the corner by 160 for 12 More Merkins IC
Circled back to the Parking Lot by the band stand for 12 More Merkins IC

At the Parking Lot we did a 2 minute Drill. Every 2 minutes a timer would go off and we would have to run up to the smaller parking lot by the road. Throughout the routine the PAX
would execute : 40 Burpees, 80 Squats, 120 4-CT Flutters. (the flutters were a real crowd pleaser)

Finished up there at around 5:48 which meant a nice mosey back towards COT stopping along the way to do 10 HR Merkins at each stop sign. We did 10 more at COT to get us to 150 Merkins for the day

Once we got back to COT we had time for a short AB filled Tabata 45 seconds of work followed by 10 seconds of rest. Exercises were:
LBCS
Hello Dolly’s
Hammers
Big Boy Sit-ups
Plank
Burpees.

Took us right to 6:00

Prayers for safe travels, health, and hope for work challenges.

Thanks to all who came out!

Until next time….

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Partner Murph and Hills

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WARMUP: SSH, arm circles, Imp Walker, HB Walker, lap around park
THE THANG: Rebel led Partner Murph, 100 pull-ups, 200 merkins, 300 squats, while one is doing exercise the other partner ran to statue and back.

Hand off to Fogerty did 6’s up the hill with BB sit-ups and SSH. Went to adjacent parking lot for 4 corners. Pax named an exercise and led. Got in 3 laps around lot.
MARY: continuous Mary without feet touching ground led by Pusher.

COT: prayers and praises lifted up. Fogerty took us out.

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The Forts fastest AO

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Tuesday July 12th seabiscuit becomes the Forts newest official AO. Join us in the parking lot of Blues smokehouse @5:15am at the corner of Doby’s bridge rd and the bypass. This is going to be a speed based running AO, geared towards improving overall speed. If you’re not fast, then this is for you. If you are fast, this is also for you. It’s kinda like Disney, there’s something for everyone.

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Light Poles and Jack Webb’s

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WARMUP: little mosey and then SSH, O/H Claps, MNC, MC, Imperial Walker
THE THANG: 6 light poles and treat it like suicides with an exercise at each pole. 1st pole, 10 Wide Arm Merkins, 2. 15 CDD, 3. 20 Merkins. 4. 25 Squats. 5. 30 Monkey Hunpers. 6. 35 Plank Jax.
Mosey to front of Middle School in front of Benches. Two rounds of Jack Webb. 1st round up to 5 & 20 Heels to Heaven / Big Boy Sit-ups. 2nd round up to 5& 20. Merkins/Dips. Return to basketball court for sprints. And end with some Mary.

Welcome FNG Wicked Tuna, EH’d from Colombia, SA. Yes that is South America

Thanks Fogerty for the Q stick. Great to see Beacon back out!!!!

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