Tag: Rebound

Light Pole Accumulators

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WARMUP:
– SSH (25)
– Windmills (10)
– Imperial Walkers (10)
– Hello Dollys (10)
– Box Cutters (10)
– Mountain Climbers (20)

THE THANG:
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 9th light pole (and does 9 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. Jump Squats
5. Merkins

YHC had more planned, but had to quit due to time. Clocked in 3.5 miles, according to Apple. Great work by all pax! Thanks Rebound for the opportunity to serve!

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In Cadence

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WARMUP: SSH, Merkins
THE THANG: 7 of Diamonds-curls,manmakers,tricep extensions, halo lunges
MARY: kbell swings
ANNOUNCEMENTS: Him camp, adopt a highway, stuff the bus,
COT:

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Lt Dan Rules!

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WARMUP: Quick run/jog around the front parking lot then out to the driveway close to the parkway. Circle up and 10-15 reps of the following:
* SSH
* Windmills
* Imperial walkers
* Moroccan night clumbs
* Strawberry pickers
Good mumblechatter from the start. Then mosey back to the parking lot near the front of the school for the main event.

THE THANG:
4 corner fun
Cones were set up around the front parking lot and also along the car rider pickup area in front of the school at the main entrance. Do the exercise, then the movement to the next cone.
Area was approx 100yds long x 30yds wide.
1. Burpees, then Crab Walk to next cone (~20yds)
2. Box cutter, then Lt Dan to next (~100yds)
3. Merkins, then Bear Craw (~20yds)
4. Mountain climbers, 2 ct, then Lt Dan (~100yds)
Repeat until time out
Reps of each exercise were descending with each round: 5, 10, 15, 20, (50 total reps of each exercise)
Alot of mumblechatter that died down as we got through the first round. Everyone got through 3 rounds of the loop until we switched things up (30reps of each exercise). Then we did some wall sits for about a minute, then on to COT for some ab/core work. GREAT JOB FELLAS!!!
Quick jaunt back to COT which wasn’t very far.
MARY: 5 sold minutes of Mary – flutters, hello dolly, LBC, BBSU, Hammers, v-ups.
Everyone left behind a good 5-10lbs of water weight, but what a way to start the day.
ANNOUNCEMENTS:
* READ THE NEWSLETTER. Alot going on. Get involved.
COT:
* Lifting up prayers that were said and unsaid.
I have been checked out for the past 2-3 months doing taxi duties as well as just not wanting to post. I needed this. Thanks for the opportunity to lead!
God Bless and SYITG
– NASA

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The Fort Horsemen at the Colloseum

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WARMUP: 15 SideStattleHops
8 (3 count) Michael Phelps
10 Moroccan night clubs
10 (3 count) V-ups
10 (3 count) dying cockroaches
10 (3 count) Mt. Climbers
10 (3 count) Peter parkers
10 (3 count) Parker Peters
10 (3 count) Hello Dollies
10 Box cutters
10 (3 count) Airplanes
8 (3 count) J-Lows

THE THANG:
Dora – Partner 1 bear crawl down and toy soldiers back. Partner 2 does Turkish Get-ups until partner 1 gets back.
Two – 30 second 6 inch hold in plank position while resting in straight arm in plank position in between sets for 30 seconds. This allowed for my 2 minutes of sharing about the benefits of our SL.
Jack Webb Wheelbarrow style, partner up, partner performing the Jack Web gets into the wheelbarrow position with other partner holding his legs. Perform 1 merkin, then wheelbarrow 4 paces, then perform 2 merkins, then wheelbarrow 8 paces, so forth and so on until you reach the ultimate goal of 10-40. If the first partner attempting the wheelbarrow jack web needs a break he will remember where he was in the web upon stopping while his partner starts the same process. Keep swapping back and forth as many times as needed until both partners complete the series.
Ran a circuit around the school lot with six leg stations along the way. At each station do rep count of 15 for the first lap, then 20 for second lap, then 25 for 3rd lap.

MARY: No time

ANNOUNCEMENTS: Read your newsletter, Come to the Testament on Wednesday.

COT: Prayers for deaths in the family of close friends, Praise for opportunity to serve others,

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Kettlebell Tabata

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WARMUP:

SSH
Imperial Walker
Hillbilly Walker
Low slow Squat
Moroccan Night Clubs
Shoulder Taps

THE THANG: go to 3 different areas (repeat twice-ish) for Tabata Kettlebell workout. Do as a group.

Mumblechatter was strong with drawing penne’s during financial review mtgs, 14th amendment, number of Sugarbug’s kids, and YHC not knowing the difference between the imperial and hillbilly walker

Area 1:
Swings
Curls
Flutter w/ Bell high
Single arm Deadlift
Shoulder Press

Area 2:
Turkish Get-Ups
Goblet Squats
Triceps
American Hammers
KB merkins

Area 3:
Deck Squats
Rows
Calf Raises
Side Lunges
Chest press on your 6

COT: prayers for Cohiba’s family travel, patience, wisdom, trusting God

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I’ve Never Done This Before

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WARMUP: World’s shortest mosey (10yds), 5 Burpees, Mosey more, Shoulder Taps, Mosey more, SSH, Mosey more, Toy Soldiers, finish the Mosey to the back lot.
THE THANG: We had a circle of cones ~10yds out from the center cone. On the outside of the circle, we’d complete the round of exercises, 10 reps each, then bear crawl to the center cone for 2 wide-arm merkins, then crawl bear back to the outside circle and wait for the six.
Rd 1: 10 Carolina Dry Docks & 10 Peter Parkers
Rd 2: 10 Parker Peters & 10 Dips
Rd 3: 10 right side lunges & 10 left side lunges
Rd 4: 10 Slooooow Squats & 10 Jump Squats

Light Poles: This is something I’ve never done and had no idea how long it would take. Remember, not a pro and this is peer led.
Starting at the first light pole, run up two light poles, NUR back one, then 2 V-Ups.
From that point, run up two more light poles, NUR back one, 3 V-Ups.
Continue all the way up the hill to the 13th light pole, adding 1 more V-Up at each light pole.
Mosey back to the 1/2 wall I love so much and grab a partner.
Partner 1: 5 Over & Backs (more complicated than it should’ve been)
Partner 2: Burpees
Flapjack
As a group, 10 Muscle Ups.

MARY: Back at COT
ANNOUNCEMENTS: Independence Day Convergence, Stuff The Bus, HIM Camp
COT: Yes

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Kettlebell Grab Bag

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WARMUP: The usual – SSHs, IWs, HWs, MNCs, LSSs & Good Mornings
THE THANG: Input from everyone. Started w/11’s: curls & tri-extensions with lunge walk back/forth. Mixed bag from there. Lots of arm work, lots of core work, lots of leg work. Oh, and there was bear crawling & burpees to finish it off. It was a well rounded & solid way to kick off the week.
MARY: Yes – done w/workout.
ANNOUNCEMENTS: Read your newsletter
COT: Praises to Change Order who’s last day with his “old” company is today – new life starts tomorrow! Prayers for marriages, for 2.0’s throughout the summer, for the PAX of the Fort who encourage myself & others in the constant pursuit of striving for better, and for everything/everyone that remain unspoken this morning.

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601 Finals Week!!!

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Nice cool morning for the 4th and final edition of siteQ school. As with the other days the theme was Stewardship. In short, how are we as SiteQ’s acting as stewards of F3’s mission, our fellow PAX, and our actual Sites.

We moseyed to the elementary school where we ciricled up and asked the assembled Site Q’s what is F3’s mission. Slow Jams impressed by quickly noting it. I then challenged them all on what our credo is and what are our 5 core principles.
I think repeating what our mission, the credo and the principles is fundamental in reminding us of why we do what we do.
After a brief discussion on what it means to be a steward of our respective sites : leave no trace, be mindful of risks, plant the flag etc… We got to work. (since it is a workout afterall)
Stewardship of Site
30 second Tabata with 10 second rest 4 rounds. ( 2 shoulder 2 leg) The series is to do one rep of a “base” exercise then follow it with a single rep of another exercise and then increase reps as the time goes on. So 1 merkin to 1 tap increases to 2 merkins to 2 taps…3 to 3…4…to 4… and so on until time expires.
Shoulder Series by 1
1 Merkin to :
Shoulder Taps
Peter Parker
Mountain Climber
Hr Merkin
Leg Series by 1
1 Squat to:
Lunges
Calf Raises
Jump Squats
Step ups (if available

After I smoked everyone’s shoulders We talked about the importance of siteQ’s role in making sure both tenured PAX and especially newer PAX or FNG’s are taken care of at their sites. Meaning, picking up the 6, explaining terminology, introducing yourself to newer ppl, and ensuring we are creating a welcoming and positive atmosphere. We then got to more work. This series was focused on core so we did 1 to 4 ratio. 3 rounds.
Stewardship of Pax
Ab Series by 4
1 BBS to :
Flutters
Feet to Ground LBCS
Freddy Mercury
Hammers

After the Core series and looking at the clock I moved us quickly back towards COT but we did partner up and did a quick catch me if you can with merkins and bear crawls..up a hill. Because why not.
At COT I had us do a quick 5 burpees OYO and then got into the final piece which is the stewardship of the mission. How we as SiteQ’s can help influence the mission by how we run each of our sites.

I encouraged pax to read the detailed SITEQ guide that Fishtix put together and then closed us all out with announcements and COT.
In Lieu of a prayer I closed it out in a moment of silence and a final thought…that for all of us to remember that somebody…somewhere…is looking at YOU not only as an example…but as THE example for something. Don’t’ let that somebody down.
Thanks for coming and the opportunity!

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