Tag: Rebound

Humpty Dumpty Jumped the Wall ………..

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WARMUP: in cadence, SSH, Imperial Walkers, Cherry Pickers. Mosey to Square Lot or Rectangle Lot who knows?
THE THANG: Sofrito Led:
Squat Jacks x 10
Paired Shoulder Taps with Fist Bumps x 10
Paired Wheel Barrow one way, switch and repeat
Alabama Ass Kickers x 10
Outlaws x 10
Back Scratchers x 12
2 Laps Around the Ring
DarkHelmet Led:
Burpees Run to the wall (5ft) jump over it and perform donkey kicks at opposing wall, then jump over wall again for burpees, for a series of Sevens. I’m sure there is a better way of explaining that. (Q School)
Mosey to the road behind the school for a series of run segments with Merkins and more Burpees.
Run back to COT, over achievers paused for a series of dips and back to COT.
MARY: We had some or a few sets. Hard to remember now!
ANNOUNCEMENTS: Shanking with Stang reminder. Need for volunteers, Christmas Party at Airborne’s House with some pocket pool?, and reminder to checkout your NewsLetter !
COT: Should Stay in COT !

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Spidey Modification

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WARMUP: mosey, merkins, arm circles, wind mills
THE THANG: EMOM 10 merkins then do a leg exercise until the next minute. No standing around chatting …just working. Do for 10 minutes. Leg exercises: split squat single leg pump, squats. Calf Raises, Al Gore. DORA: 100 merkins, 200 squats, 300 heel taps from a crunch position. Finisher: my hip exercises
MARY: not needed
ANNOUNCEMENTS: read your newsletter
COT: stays at COT

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Spidey Modification

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WARMUP: mosey, merkins, arm circles, wind mills
THE THANG: EMOM 10 merkins then do a leg exercise until the next minute. No standing around chatting …just working. Do for 10 minutes. Leg exercises: split squat single leg pump, squats. Calf Raises, Al Gore. DORA: 100 merkins, 200 squats, 300 heel taps from a crunch position. Finisher: my hip exercises
MARY: not needed
ANNOUNCEMENTS: read your newsletter
COT: stays at COT

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Deck of Cards Las Vegas Style

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WARMUP:
SSH, Windmills, Morrocon NC, Merkins, Broga
THE THANG:
Cheese Shredder
Round 1 Farmers Carry while your partner does Burpees performing “Catch me if you can” then Round 2 the same but doing Merkins
Deck of Cards= Exercises – Deadlift, Goblet Squats, Goblet Lunges, Swing, Bent over row, Floor Chest Press, Halos, Clean and Press, and MAN Makers. One card was drawn to determine the rep count. The face cards counted as 15 reps. At the end of all the exercises, we all ran up the hill to the Stop Sign and back.
MARY:
Flutters with the kettlebell, American Hammers with the kettlebell, Box Cutters, LBCs, and Hello Dollies
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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2023.34 Colosseum

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Ball2wall / shoulder tap stack
Pogo stick / squat jump stack
Bearcrawl / merkin stack
wallsit / single-leg air humper stack
half-mile run to end

Slackblast or it didn’t happen (according to slackbot).

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KB-Out the Thanksgiving Cobwebs

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WARMUP: 20xSSH, 10xIW, 10xHBW, 10xMNC, 20xSSH

THE THANG: A melody of Jack Webb‘s to shake the cobwebs off from Thanksgiving. Webb were done with counts building from 1-10, at a 1:4 Ratio.

1. ManMakers 1:4 MurderBunnies
2. Thrusters 1:4 KB Swings
3. Curls 1:4 KB Flutters
4. Goblet Squats 1:4 KB Calf Raises

PAX pointed out it was 0600 as we were around ‘8’ into the last Webb, thankfully we were already at COT!

MARY: None

ANNOUNCEMENTS: Read your newsletter. Golf Tourney still has lots of spots available, Christmas party coming up (at Airborne’s), and lots of other excitement throughout The Fort!

COT: Praises & prayers.

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Monday Mini-Set Maddness

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WARMUP: 20xSSH, 10xIW, 10xMNC, 10xHBW, Walk to front entrance of FHC w/KB raised overhead.

THE THANG: Sets of 3 Exercises. Brief pause between sets. All sets done at each station. Rep count changes at each station. Core exercises done w/bell chest presses.

OH Tri Extensions / Curls / Squat Thrusters
Flutters / Box Cutters / Hello Dolly’s
LBC’s / Am Hammers / Freddie Mercury’s
Bent Over Rows (ea arm) / OH Press (ea arm) / Swings

Walk w/KB overhead to next station.

Station 1 = 5 Reps
Station 2 = 10 Reps
Station 3 = 15 Reps (done 5+10)
Station 4 = 15 Reps (5+10)
Station 5 = 10 Reps

Back to COT as the clock struck 0600

MARY: Included.

ANNOUNCEMENTS: Read your newsletter. BBQ & optional Bourbon Tasting coming up – Cyclops needs a headcount so RSVP. Golf Tourney fundraiser w/hole sponsorships available… sponsorship includes advertising at the tee box (not req’d to be company logo…)

COT: Praises & prayers. Lots of prayers for mental health & well being.

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Ft Mill Laps

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WARMUP: Jog over Walter Elisha Park for a few warmup exercises and an explanation of the plan.
THE THANG: 6 individual ~.5mi laps spread around downtown with 3 exercises after each lap. The exercises were:
10 Mountain Climbers I/C (scaled down to 5 for time)
10 Mak Tar Jai’s I/C (scaled down to 5 for time)
5 Burpees
I could provide the turn-by-turn directions for each lap but instead, call me and I’ll explain.
MARY: A few exercises performed just prior to COT.
ANNOUNCEMENTS: Golf, D2D info, upcoming Shovel-flag transition at Colosseum, Newsletter
COT: 5th Core Principle

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Stolen moments

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Birdcage was supposed to Q, but due to his training schedule— YHC sat in instead.

WARMUP: yep, with some yoga.

T HE THANG: stolen from Old Bay

Mosey to light poles along back entrance for light pole accumulator exercise.

1 rep at 1st light pole
2 reps at 2nd
3 reps at 3rd…etc.

When first pax gets to 10th light pole (and does 10 reps), run back to first light pole and sweep the rest of the pax.

Rinse and repeat with following exercises.

1. Flying Squirrels
2. Squats
3. Plank Jacks
4. Merkins

MARY: naw, instead we did Bearpees up to 20/5. Look it up in the exicon

ANNOUNCEMENTS: https://mailchi.mp/844d41eccef9/thefort-weekly-newsletter-1325706

COT: in the rain. Prayers specifically for the Salazar family and Esso’s mom

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Grandpa’s Shieldlock

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WARMUP:
Mozy around the parking lot, stopping at corners to do exercises. Cherry Pickers, SSH, merkins, imperial walkers, hillbilly walkers and flutters
THE THANG:
Round 1: Shower Curtain and Long Duck did a Dora. Partner runs across the parking lot while we do 100 each cumulative reps of curls, chest press, shoulder press.
Round 2: Rebound led a Tabata 3 rounds of five exercises. 40 seconds of work and 20 seconds of rest. Each round was chest press flutters, LBC, KB swings, lawnmower pulls left, then right.
Round 3: Lighthouse lost his mind and started us off with a Dora consisting of 50 man makers, 50 goblet squats, 50 tricep extensions. Back to COT
MARY: merkins but it was 6😂
ANNOUNCEMENTS: BBQ, Leaders on the Links, Christmas Party
COT: marriages, mental health, young kids struggling

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