WARMUP: Naw, but maybe we should? Warming up is good
THE THANG: Run
MARY: No
ANNOUNCEMENTS: Yes
COT: Check
WARMUP: Typical stuff
PARTNER WORK:
– 200 yds partner carry
– 200 yd wheelbarrow
– 200 yd partner push
DORA – partner runs a lap while other partner:
– 50 burpees
– 100 decline merkins
– 150 dips
– 200 step ups
WARMUP: 10 windmills
20 navy jacks
20 hillbilly walkers
10 cherry pickers
10 low slow squats
Mosey down road
stop at curb and do 15 merkins hands on curb in cadence
Mosey
Stop at next curb 15 calf raises in cadence
Mosey to track in school
THE THANG: Card game
MARY:
ANNOUNCEMENTS: Dam to dam, Wine dinner
COT: Mother in law health, marriages, kids in school
WARMUP: cmon man
THE THANG: downtown FM, through whiteville park (go to back for 5 miles, cut over streets for 4 mile range), go down by Footloose, down academy, back 160 to COT.
MARY: please
ANNOUNCEMENTS: lots
COT: of course! 5th core principle!!
WARMUP: ran parking loop with side shuffles, butt kickers and high knees
THE THANG:
Ark Loader: bear crawl, crab walk, alligator merkins, duck walk.
Tripod: splitting into groups of 3, we used the 3 legs of the breeze way. Running to each end and complete exercise. 20 merkin, 20 squat, 20 LBC. come through center and do 5 burpees. Made two cycles for 40 merk, 40 squat, 40 LBC and 30 burpees.
Sprint series
MARY: community Mary.
ANNOUNCEMENTS: wine dinner to raise money for dam to dam on Feb 2nd. Sign up in 2nd F or mumblechatter channels.
Aye!
WARMUP: 12 SSH, 12 Windmills, 12 Imperial Walkers
THE THANG:
Ladder format.
Do the first exercise, run to the bins and back. 2nd then 1st exercise, bin and back. 3rd, 2nd, 1st exercise. Bin and back. Keep going until the ladder is complete. Once the ladder is completed, work it back down.
Ladder as follows:
1 man maker
2 snatches
3 upright rows
4 cleans
5 swings
6 lawnmower pulls (single count. 3 each side)
7 skull crushers
8 lunges (4 each leg)
9 goblet squats
10 single leg deadlifts (5 each leg)
11 bicep curls
12 manmakers
MARY:
Some Q jackers decided to do some Mary after completing the ladder instead of working it back down. lol.
ANNOUNCEMENTS:
Clave Boss 5k/10k and Christmas convergence. Dam2DamBar
COT:
Patience, travel, family, addictions, loneliness.
There were Ruckers and runners.
Barry Manilow led the runners for 5+ miles around The Fort.
The bootcampers were led first by Maximus with a SSH x Merkin combo x2 to warm up.
After a quick warm up, the weinke was
10 merkins, 10 mountain climbers (double count) at each of the 9 swings around the park. When done and waiting on the 6 to fill in, hold an Al Gore. To wrap up, starting at the bottom of the grassy hill from the parking lot, flutter kicks, then burpees at the top of the hill.
Cake Boss took second shift with playtime at the playground.
Partnering up, one partner does squats, while the other runs around the playground. Then flapjack. Next was pull ups/merkins following the same format. To wrap up, keeping the same partner, one bear crawled across the field and run back, while the other did flutters. Flap jack until 3 rounds were done.
Fogerty took us home with some 11’s and hill repeats.
At the bottom of the hill with the statue, started with 10 merkins and bombjacks. Half way up the hill, 5 burpees, then 1 squat and big boy sit-up. No burpee on the way back down the hill. Repeat until 11’s are done cutting out the burpees when you hit 5 & 6.
This was a fun 60 min bootcamp.
ANNOUNCEMENTS: Clave Boss & convergence in 12/23. Happy Birthday Walker. Tallawah is officially closed for good.
COT:
WARMUP: Route Discussion
THE THANG: Run – Walk – Run
MARY: none
ANNOUNCEMENTS: Plenty
COT: Oh yes
WARMUP:
THE THANG:
Wally World loop for 4.5, some ran more, some ran all of it and some ran less.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Disclaimer Provided and mild individual stretching !
THE THANG: Mosey on towards the Coach’s Box to check on our PAX Brothers.
3 Sets of round robin pt exercises called out by each member for 10, 8ish, 6ish reps each. Total of 90+ reps were performed.
alabama ass kickers
flutter kicks with shoulder press
over head press
ruck squats
merkins
etc
lots of great mumble chatter and fellowship was had by all.
MARY: None
ANNOUNCEMENTS: Shank w/Stang, BethelChurch Mens Ministries, Christmas Party
COT: Lots of prayer over our pax and our community. God Bless F3TheFort and its families.