Tag: Saw Dust

Block Burpee Blast @ Ring of Fire

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WARMUP: The Usual
THE THANG: Block and burpees
MARY: Run the hill
ANNOUNCEMENTS: Newsletter
COT: Cake Boss send off

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A Beatdown Unlike Any Other

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Wanted to put together some fun as a tribute to Masters weekend. Pulled a few ideas from other regions in years past and put together a Masters themed weinke.

Warmup

Per typical golf warmup routine….very minimal.

Divot Fixers (Cherry Pickers)
Back Rotations aka “This Thingy Right Here”
Touch Your Toes 3 or 4 Times
Let It Rip

Moseyed to football field to start “Round of 18”. Wind prohibited setting up “tee markers” beforehand, so carried them with us as we went along.

The Thang

18 Holes of Pain
Burpees each hole = 1 x hole par (Par 4 = 4 burpees)
Chance to shave a stroke (burpee) each hole by answering trivia question correctly
Exercise reps = Hole par x 10
Run distance of yardage to next tee (1st two numbers only. 430 yards = 43 yards)
72 burpees total
720 exercise reps total
.43 miles of yardage covered

1 – Par 4 – 455 Yards – Merkins
2 – Par 5 – 575 Yards – LBCs
3 – Par 4 – 350 Yards – Monkey Humpers
4 – Par 3 – 240 Yards – Squats
5 – Par 4 – 495 Yards – American Hammers
6 – Par 3 – 180 Yards – Diamond Merkins
7 – Par 4 – 450 Yards – Plank Jacks
8 – Par 5 – 570 Yards – Air Chair
9 – Par 4 – 460 Yards – Shoulder Taps

10 – Par 4 – 495 Yards – Mountain Climbers
11 – Par 4 – 505 Yards – Moroccan Night Clubs
12 – Par 3 – 155 Yards – Lunges
13 – Par 5 – 510 Yards – Flutters
14 – Par 4 – 440 Yards – Carolina Dry Docks
15 – Par 5 – 530 Yards – Calve Raises
16 – Par 3 – 170 Yards – Wide Arm Merkins
17 – Par 4 – 440 Yards – Good Mornings
18 – Par 4 – 465 Yards – Dollys

Timing worked out great. Had a chance to hit a few shots at the end to add a few more exercises. Great crowd and mumblechatter.

Mary: Yes

Announcements: AMRAP 4 Autism, 4/27 Burpees, Mike Doty Run at Winthrop

Prayers/Praises: Praises for PAX/fellowship

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Hero WO Honoring Master Sgt. Michael Maltz

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WARMUP: Held plank position while reading the bio of Master Sgt Michael Maltz
THE THANG: Modified Maltz
Complete all reps of each exercise before moving on to the next one.
Close to a 800 meter run – starting at the JOC pullup bars run around the perimeter of the COT parking and head back towards the JOC building continuing down the hill taking a right at the stop sign at the bottom, going around the playground and come back up the hill and stop at the pullup bars
50 Pull-Ups
Close to a 200 meter Farmer’s Carry with 2 Cindys – starting at pullup bars head down the hill, take a right at the stop sign, go around the playground loop and head back up the hill to the pullup bars
50 dips on Cindy on the curb
100 Diamond Merkins
50 Knees-to-Elbows on the bar
100 Big Boys with Cindy
Run the same route described at the start
DONE & SMOKED!

MARY: Had an AB BOP for those that finished early. No one finished the 1st exercise on the list which was 100 LBCs.

ANNOUNCEMENTS:Jaegar, Trash Pick Up, Amrap for Autism, Mike Doty Memorial Run

COT: ShowtoKnow!

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Tabata Wednesday

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WARMUP:
Disclaimer, plank while we wait for Sawdust and Toto

THE THANG:
Slow mosey to the pullup bars, split into 2 groups. Group 1 does 10 pullups, while group 2 wall sits. Flapjack and rinse/repeat.
Mosey back to the start and circle up for Tabata:
8 exercises, 8 sets of each, 20s work, 10s rest. Today, we did the following exercieses:
1. Flutters
2. Carolina Dry Docks
3. Squats
4. Mountain Climbers
5. Hello Dollys
6. Merkins
7. Boat and Canoe
8. Burpees

Finish with 90s Body Destroyer

ANNOUNCEMENTS:
The Great Daffodil Field Hike (Sawdust coordinating this family friendly event – see your newsletter)

COT:
Prayers for Splinter’s mother with Cancer in Hospice and for Sawdust’s aunt Locy with cognitive decline.

NMM:
The Tabata is a challenging workout and keeping track of the exercises and sets as the Q takes some concentration. I lost track of a few counts today, but the Pax kept me honest and put out a great effort. It was a perfect, cool, dry morning, and a pleasure to lead the group as always. Having Toto with us was icing on the cake. Well done, gentlemen!

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We should change the name of this AO.

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WARMUP: Probably
THE THANG: We did some ill-advised stuff on a lot of hills.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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Burpees & Bunionettes

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WARMUP: Moseyed the COT parking lot for approx. 5 minutes picking up late arriving PAX and mixing in BKs, HKs, Karaoke, Mike Tysons, and bear crawling. At 5 min in we stopped and completed 25 SSHinCadence. Warm up complete.
THE THANG: Dora 2.0 – Took the PAX to the hill by the pullup bars and asked them to partner up. Partner #1 runs down the hill to the stop sign, completes 5 Burpees, and then runs back to the top of the hill to meet up with Partner #2 who was performing the selected exercise. Both guys walk over to the pullup bars where Cindys were available. Partner #1 completes 10 pullups and then hangs on the bar until Partner #2 completes 15 KB swings with Cindy. SWITCH! Once the team completes 1 set of pullups and KB swings each they return to the street to continue the Dora.
3 Exercises for the DORA:
100 – Diamond Merkins
150 – Alt. Lunges
200- American Hammers
If my memory serves me correctly we made 9 trips to the bars during the DORA.
MARY: Planking and Praising – Made it back to COT with a few minutes left so asked the PAX to move into a straight arm plank position. Asked the PAX to tell us something they are thankful for while holding the plank position. This took about 1 1/2 minutes. Then asked the PAX to lift their right hand off the ground while holding the plank position. Did this for each arm and leg for 15 seconds each. Then asked PAX to lift right hand and left leg off the ground while holding the plank position. Did this for both sides and held it for 10 seconds. Held normal plank for a little longer to reach 3 minutes. DONE!
ANNOUNCEMENTS: Warning -more SawDust foot pics coming soon, Saturday Convergence/Invergence, Daffodil hike
COT: From my experience the men of The Fort are good at praying for others and asking for prayer for others. Very seldom do I hear something vulnerable/transparent about what’s going on internally, personal struggles with the PAX. So, asked each PAX to be vulnerable and share something that they are struggling with currently. Lifted me up to hear men share their hearts/struggles and hear other men immediately offer words of wisdom, encouragement, and comfort. Thanks for sharing fellas!

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The Chapman

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WARMUP: SSH
THE THANG: 1.5 mile run followed by 100 Merkins 100 BigBoy situps 25 broadjumps
1.5 mile run followed by 100 Merkins 100 BigBoy situps 25 broadjumps and 1 miles run
MARY: none
ANNOUNCEMENTS: Bethel shelter, invergence
COT: Prayers and praises

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Oil Change

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WARMUP: SSH, Windmill, LSS
THE THANG: Bearcrawled from COT to the starting point.
The first workout was the Longest Mile:
• 10 Burpees
• 100 meter Run
• 10 Air Squats
• 100 meter Run
• 10 Push-Ups
• 100 meter Run
• 10 Sit-Ups
• 100 meter Run

Second Workout was a modified Nine Eagles using cinderblocks :

• 11 Merkins
• 11 Lunges (total)
• 11 Overhead Press
• 11 Overhead Squat
• 11 Swings
• 11 Flutter Kicks w/ Press (4 count)
• 11 Mountain Climbers (4 count)
• 11 V-Ups
• 11 Bent over Rows
Farmer carry cinder block 200 meters

Repeat list x6 ( got through 3-4 round before running out of time)

MARY: LBCs
ANNOUNCEMENTS: Newsletter, Community check presentation at the Print Shop this Sat and Convergence next Sat.
COT: Closed in prayer

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It burns, burns, burns….

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WARMUP

SSH x 15 (IC)
MNC’s x 15 (IC)
Downward Dog Calve stretch (In honor of the Clave Boss)

Mosey to Football Field

Cherry Pickers x 10 (IC)
IW x 10 (IC)
HW x 10 (IC)

THE THANG

Use football field for 100 yards, using 10 yards increments as markers.
10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards
Recover jog to 20
Perform 9 merkins, 2 Burpees, sprint the remaining 80 yards
Recover jog to 30
Repeat until 11’s complete
————————————–

Lunge walk from goal line to 20
Duck walk from 20 to 40
Broad jump to 50
10 Good mornings at 50
Lunge walk from 50 to 30
Duck walk from 30 to 10
Broad jump from to 10 to goal line (changed to bear crawl

300 yds total

Mosey to Pullup Bars
————————————–

5 pull ups
10 overhead presses with cindy
15 squats with cindy
20 swings with cindy

4 rounds (dropped squats after 2 rounds)

Mosey back to COT
————————————-

Back to COT for a “Ring of Fire:”
PAX hold plank while the song Ring of Fire is playing.
Every time phrase “Ring of Fire” is uttered, drop for merkin.

Finished up last minute with LBC’s IC

ANNOUNCEMENTS: Q School, Print Shop on Saturday, Invergence on 3/9, need some help at Bethel on 3/7
COT: Yes

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CrossFit Jealousy

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WARMUP: It got warm… quick.
THE THANG:

A solid hour of:
1. High Intensity Strength Training
2) Plyo
3) Mobility Training
MARY: N/A
ANNOUNCEMENTS: Potential Daffodil and Rocky Shoals Spider Lilly trips in March/May. Stay tuned…
COT: Parents, relationships, new beginnings.

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