Run ruck or walk
Warmup:
9 Motivators
Windmill
Moroccan night clubs
Baby arm circles
Overhead claps
Seal jacks
Low slow squat
Tempo merkin
Tempo CDD
Practice balancing:
Stand on right leg
Stand on left leg
Walk down the 5 stairs slowly and without the handrail. It’s harder than it sounds.
The Thang:
Yog to Armory
2 teams Pick a co-Q
Team A
Tempo step downs/ups on the wall
Team B – Board of pain (switch after each movement)
In SLOW cadence
5 six count burpees
10 tempo merkins
20 low slow squats
15 slow flutters
20 slow monkey humpers
10 tempo diamond merkins
MARY:
There was some
ANNOUNCEMENTS:
There were some
COT:
WARMUP: on the field w/Bonsai – SSH’s, Windmills (professional cadence) and a bit of broga….but just a bit.
THE THANG: bonsai – merkin mile – lap 1 – 8 merkins every 100 yards, lap 2 – 6 merkins every 100 yards, lap 3 – 4 merkins every 100 yards. Lap 4 – 2 merkins every 100 yards. Total of 1 mile and 80
Merkins. Flutters until the 6 arrives.
Bonsai Hands off to sir topham hat
Mosey to pull up bars: 10 pull ups 5 merkins, 8 pull ups 10 merkins, 6 pull ups 15 merkins, 4 pull ups 20 merkins, 2 pull ups 25 merkins
We’re now at too many pull ups and 155 merkins, for those keeping score at home.
LBC’s and Freddy’s in cadence until the 6 finishes and hand off to Weezer
Circled the islands of the parking lot around COT – pax could choose transport between bear crawls, crab walks and lunges. Once returned, 20 d/c gas pumpers I/C. Circle again with karaoke or side shuffle and do big boy sit-ups I/C. One more circle either jogging or nurring and upon returning a hand off to YHC
Mosey back toward pull up bars but passing them to the hill for 7’s – krakens at the bottom and squats at the top. PAX completed most of them before 0600 summoned us to COT
Total merkin count – all of them.
MARY: no time
ANNOUNCEMENTS: Yes
COT: 5th core principle
Cake Boss and YHC explored FM First Baptist multiple parking lots including the new asphalt which was glorious.
WARMUP:
SSH x10
Mosey to far parking lot for COP
– Imperial Walkers
– Windmills
– Flutters
– Toy Soldiers to one end of parking lot
– Shuffle left/right back across parking lot
Mosey down to elementary school playground
THE THANG:
Webb-O-Rama:
WEBB-O-RAMA (1:4 ratio of exercises)
– Bombjacks // SSH (1-4)
– >> Bear crawl to next station
– Captain Thor – Big boy sit up // 4 American Hammers
– lunge walk to next station
– Knee tar N’Diayes // Squats
– duck walk to next station
– Jack Webb –
– >> Run around to first station
Repeat for counts 5-7
Repeat for counts 8-9
YHC thought he’d be just tired from staying up for the Clemson game. The unexpected feelings of disappointment made for a not-so-moderate workout, enjoyed by all. Great to see the men that posted, but especially great to meet Tin Cup, Halfback, and Mighty Mite.
Thanks to Boogie Down for the opportunity to lead.
THE THANG: We ran. and OldBay rucked. it was a perfect morning with 60 degree temp and beautiful sunrise. you shoulda been there!
On a toasty morning in the gloom @ MinnowPond everyone got in between 3-4 miles with three pain stations. For most 4 rounds were completed with pain stations of…
It was a glorious morning! 1% better.
WARMUP: words
THE THANG: Running
MARY:
ANNOUNCEMENTS:
COT:
Leadership Development, as defined by F3 Q Source, is the process employed
by a group to develop new leaders. While simply stated, this definition can be
challenging to execute if we wade through the world as Sad Clowns. The Fort is
rich in leaders as observed by YHC in COT, in our community and more
importantly in our homes. But similar to fitness, leadership must continually be
developed, these muscles must be challenged, or else leaders too can fall victim
to the Status Quo.
As we introduce a focus on Leadership Development or LDP in the Fort, our
goal is to build internally (Get Right) to impact externally (Live/Lead Right) and
leave a legacy (Leave Right). These core concepts written in Q Source will be
the lexicon of our efforts as we challenge ourselves to continue to grow as great
leaders and develop the next generation of leaders along the way.
The challenge is simple, the content is available but the choice to grow as a
leader is yours. The fruit of this choice has immense potential and I am confident
that the Pax of the Fort will continue to execute.
WARMUP: None. It was big boy day!
THE THANG: We hit 6 hills across The Fort with 10 Burpees + 20 Squats at each plus misc work in between in places.
COT: Yes, this group is bound by Trust!
Happy belated bday @BandCamp!
Thanks for the Q stick @SoupToNuts!