Tag: Senator Tressel

Change is the Game

Leave a comment

WARMUP: Cold morning required a warm up session for the Q so the rest of the pax got the same
THE THANG: Mosey to basketball court on far side of school. Stopped on way at picnic tables for some step-ups and dips (3 rounds). The routine at the court involved 2 laps of yogging followed by a round of 3 core exercises followed by one set of suicides. We rinsed and repeated for a total of 3 full cycles of this routine. Then moseyed back to launch.
MARY: She joined throughout
ANNOUNCEMENTS: Break the Dam, trash pickup
COT: Some quick departures shrunk the COT crowd. We identified Honky Tonk and Sugar Bug as Ballroom regulars we hadn’t seen recently. One pax committed to reach out to each for a check in.

Throughout the Thang, pax traded experience regarding how change has impacted their life and whether they felt the rate of life changes was accelerating as they age or slowing. General agreement was that the volume and rate of change GROWS as we age. A comment was made about the rate of change vs EXPECTATIONS. Q Source says we prepare for what’s expected so that we’re in the best position possible to respond for the inevitable times when unexpected change will come our way.

My experience and study on life change indicates we go through many cycles and each one reflects three stages: an ending to the current reality, an uncomfortable in between period, then a new beginning. Moving past the “ending” that is really the start of change often requires a “letting go”….maybe even a grieving period. What do you need to let go of so you can move forward?

Grateful to Bass for the Q invite and the very timely reminder at Flight Plan Mon morning. Also grateful for the covey of Respectable HIM who posted to help sharpen me. May God continue to bless The Fort!

#KeepPosting

TClap |
0

Old fashion

Leave a comment

WARMUP: Disclaimer and off to mosey to the church parking lot. Did some arm circles, MNC, and Wind Mill. Off to mosey to the back of HarriscTeeter for more warm ups. SSH, mount. climbers, hill Billy walkers, and down/up dog.
THE THANG: Ran to the wall for some Balls to the wall with some running and burpees. Times 2. Then over to the hill for the apartments. 11’s was on the menu with 10 CDD at the top and and big boys at the bottom. Finished with a message about keeping in touch with those men we do not see anymore but remember there F3 name. Then off to Walgreens for a short 100 and 200 DORA.
MARY: Back to COT for a cool down
ANNOUNCEMENTS: Read your letter, D2D make up and mens shelter
COT: Prayers for travel mercies and healing.

TClap |
0

899 Reps with Virtual Deck of Cards

Leave a comment

Since snowmageddon partly melted yesterday and refreezed on the roads overnight, I offered up a virtual beatdown again. Last time was the spinning wheel, so I figured the next iteration should be a deck of cards. For all of our <#C08ST83CF1T> friends, I used Manus to build a customized deck of cards that we used for the workout. Bureeps, Shoulder Taps (increments of 4) Merkins (increments of 2) and Big Boys (increments of 2) and 2 jokers of 30 and 50 squats. In case anyone wants to play with it at a future date: https://exercisedeck-zacxsa5x.manus.space/

THE THANG: I hit deal and we did whatever the card showed. It feel like a lot of shoulder taps to start. A lot of merkins in the middle and finished with burpees and big boys. All told, we did 91 Burpees, 364 shoulder taps, 182 Merkins, 182 big boys, and 80 squats. That’s 899 reps. We then added some Mary, which got us over 900 reps for the 45-minute session.

MARY: Hello Dollys, LBC, American Hammers

ANNOUNCEMENTS: Break the Dam moved to 2/28/26. Bethel Shelters 2/5. Lots of guys are there because of the cold right now. Yetti Challenge. Read your newsletter for a leaderboard update.

COT: Prayers for healing. Lots of people who have some serious medical issues they are dealing with right now in each person’s circle.

TClap |
0

Cold as Ice!

Leave a comment

WARMUP: mosey behind HT
SSH
Low slow squat
Hillbilly walker
Toy soldiers
Butt kickers
High knees
Shuffle right
Shuffle left
Karaoke left/right
Mosey to entrance of apartment complex
Merkins with toe touches
Broga
THE THANG:
Mosey to other side of complex by the hill

DORA deconstructed burpee
100 hip thrusters
100 merkins
100 jump squats
100 burpees

Partner 1 runs, P2 does the exercises

Making our way back through complex we stopped at all speed bumps for 10 merkins (40 total).

Back at HT we lined up across the parking spaces to lunge walk two line and then a squat. Add a squat every two lines.

MARY:
Toe touches
ANNOUNCEMENTS: read newsletter
COT:

TClap |
0

Cold Laps.. with Merkins

Leave a comment

Cold day at the Forge.

Warmup mosey to the School by Mavis.

15 SSH IC
15 SJ IC
10 Windmills IC
20 Merkins IC
Stretch

Run to parking lot by crossroads

10 merkins IC
10 LBcs IC
10 Flutters IC
10 Squats IC

Run back to school parking lot and repeat the above.

Then run back to Crossroads repeat exercises reducing reps by 2.

Repeat this sequence until we had 10 minutes left where we ran to Grace Church and did the final set.

Got back to COT in time for 10 burpees EMOM for 3 minutes.

Thanks to Miyagi for the opportunity!!

TClap |
0

Cold One or 6 on the Weekends

Leave a comment

WARMUP: Mosey around Pharmacy and down Tom Hall to St John’s parking lot.
Side straddle hop
Jimmy Dugan
Merkins
Calf stretch
Runners pose
THE THANG:
– Triple nickel on Monroe White
5 Bonnie Blair’s @ confederate
5 burpees @ academy each time you cross
5 bomb jacks at top of hill

– Ab web in Baptist Parking lot
1 big boy and 4 LBCs increase 1 and 4 each set all the way to 5 and 20

– Bear crawl across the parking lot. At the beginning of each parking space, middle and end do 1 Mike Tyson increasing by 1 each time. Finished w 12 reps for a total of 78 Mike Tyson’s

– Mosey back to COT and picked up the ab web at 6 big boys and 24 LBCs all the way to 10 and 40

ANNOUNCEMENTS: Race this Saturday. Happy hour has an extra bib.
COT: prayers for the fart sackers, injured, and safety during this weather.

TClap |
0

Liberty liberty parking lot tour

Leave a comment

WARMUP:
Windmill
SSH
IMPERIAL WALKERS
Hillbilly walkers
Merkins
Broga

THE THANG:
Lunge walk Indian run

Dora
50 dips
100 merkins
150 squats
200 LBC

Light measured duck walk with dips

Toy soldier merkin

MARY:
Upper body stretch

ANNOUNCEMENTS:
Break the dam
Bethel

COT:
Family
Health
Weather

TClap |
0

Another hill Grandpa

Leave a comment

WARMUP: SSH, Cherrys, windmill, hillbilly’s, imperials, lunches, merks
THE THANG: 11’s on the hill of pain, 3 round core burnout workout, Indian run, partner work-3 rounds of stationary exercise with plank timer, wall squats
MARY: sure was
ANNOUNCEMENTS:
COT:

TClap |
0

Lucky 7 and 11s

Leave a comment

WARMUP: Slow mosey around the Harris Teeter parking lot, circle up where Golden Corral flag used to be planted for the following (SWIMS):
– 25 SSH
– 10 winmills
– 15 imperial walkwers
– 15 MNC
– 10 strawberry pickers

Then mosey to the parking spots in front of Cholandu Indian restaurant….
THE THANG:
Part 1: 11s
Using the driveway between Cholandu and Dollar General as each end, do 11s with the following exercises
– Squats
– Lunges (2 ct, every other leg)
That got a mile or so in and worked the legs.
Original intent was to use the gravel hill off of Stockbridge drive that leads up to the large cell tower, but the pole light there was out. Next time…..

Part 2: 11 of 11
Mosey around back behind Red Bowl to the infamous dumpster.
11 exercise stations set up, each were 5 parking spaces apart. Do the exercise, bear crawl to the next station. Repeat until done. 11 reps of each exercise. Exercises were:
1. Merkins
2. LBC
3. SSH 4ct as usual
4. LSS
5. CDD
6. Flutter 2ct / every other leg
7. IW 4 ct as usual
8. LSS
9. Mtn Climbers 2 ct / every other leg
10. LBC
11. Lunges 2ct / every other leg
A LOT of bear crawling. Shoulders were smoked.
Gave us about 5 minutes left. We went to the Harris Teeter wall on the side of the building. Everyone in people’s chair. Hold it while first person runs across the parking area, does 2 burpees, then runs back. Next person in line follows until everyone is done. That gave us 1 minute to mosey back to arrive at COT right at 6. BOOM!!
MARY: None
ANNOUNCEMENTS: A LOT going on! Read the newsletter, get involved, and also be informed about what has been going on around The Fort.
COT: Alot lifted up. There are alot of injured PAX, and others not posting because they have burdens. Reach out to those guys. If they cannot work out, at least they can walk and enjoy the 2nd F to help with their 3rd F.

Thank you for the opportunity to lead.
SYITG
-NASA

TClap |
0