Tag: Shady

When you show up to Band Camp without your instrument, you get Squatched

Leave a comment

WARMUP: Spectre reading message from Bandcamp – “Welp, Bandcamp overslept.” YHC leads SSH, short run to 160 and then Peter Parker and mountain climbers…
THE THANG: the route is called “The Reverse <@U014K6EAUFM> neighborhood” + add on of back entrance to Gold Hill Middle… intermittent stops throughout the route
3-5 reps of “windmill merkins” followed by broga stretches
MARY: replaced by 60″ of Bandcamp’s portion of today’s Q
ANNOUNCEMENTS: Bandcamp overslept.
COT: Honorable of Bandcamp to show up and still get in the miles.

TClap |
0

It’s about community

Leave a comment

WARMUP: The heartstrings got loosened up out of the gates as Warning Track unloaded some baggage from a tough week, acknowledging the challenges of Living Right through the Flux of life and the importance of showing up this morning to be lifted up by his brothers. He followed up with the Obligatory SSHs and then set off from WEP.

THE THANG:

WT took the pax to the old Pike Elec parking lot stopping for some windmills, burpees and other fun enroute.

Pax broke into groups of 3 for a modified Dora across the parking lot. Midway through WT called audible due to pax incompetence and simplified to Dora in groups of 2. Terrible things like Merkins, squats, lunges, flutters, burpees, etc were unleashed on the pax

WT took pax to Memorial Park for more burpees and more shared pax stories of Why they come out to the Gloom on a wet Sat morning.

DD took the reins and moved the pax to a series of parking lots (pharmacy), Pike front courtyard, Town Hall back wall for pain stops including shoulder taps, wall sits, plank jacks, burpees, mtn climbers, peter parkers, Parker peters, etc.

Pax returned to WEP to appreciate JWOW’s lovely Christmas tree. Two rounds of partner work included bear crawls around tree + flutters followed by crawl bears around tree + HR merkins.

Mosey to grass in front of band shell for more partner work (merkins, shoulder taps, sit ups) interspersed with some burpees and lap around band shell. Finished off with Knee Tar N’dyae and Mahktar N’dyae.

Mosey home

MARY: included throughout

ANNOUNCEMENTS: coffeteria at HC

COT: great morning where we welcomed 3 FNGs + a Kotter while pax from 30s to 50s mixed it up and pushed each other to get 1% better.

“Our youth are our present” I heard my pastor say from the pulpit recently. Note he did NOT say “our future.” It’s as true in The Fort and in our community as it is in NYC with a 34 yr old mayor. Younger pax, you ARE leaders today — embrace your opportunity and duty. Seasoned pax — your leadership focus IS about bringing along the next generation of leaders — embrace your opportunity and duty.
We are blessed men to have these roles at this time.

Thanks to JWOW for the opportunity and Warning Track for the partnership.

Love you brothers!
#KeepPosting

TClap |
0

11s and Pyramids

Leave a comment

Light yog with normal stretchy warm-ups.
11s using 2 light poles for run length. Bomb jacks on one end and flying squirrels on the other.
Leg pyramid: 10 froggers, 20 squats, 30 mtn climbers, 40 lunges (single count), 50 SSHs, 40 lunges, 30 mtn climbers 20 squats, 10 froggers. Light stiff legged yog then chest pyramid: 10 HR merkins, 15 plank toe taps, 20 alternating merkins (one hand forward, one hand behind), 25 shoulder taps, 30 plank jacks, 25 shoulder taps, 20 alt merkins, 15 plank toe taps, 10 HR merkins.
Yog back to COT for about 2 mins of Mary. Thx for the opportunity <@U08BNRBQ9D1>

TClap |
0

Run, Do The Thing, Repeat

Leave a comment

After a prompting from Farmers Only (On Q elsewhere today), I decided to recycle a workout from last year.
WARMUP: No
THE THANG:
Run to a stop, do exercises, run to the next, etc…
The first 3 stops had 3 exercises at each stop.
The next 3 stops had 2 exercises at each stop.
The final 4 stops had 1 exercise at each stop.
The rep count was always 10 which in some cases, meant 5 each leg.
Total distance covered was ~3.6m.
MARY: See above
ANNOUNCEMENTS: All the same + the formation of a BRR 2026 Slack Channel with more comm’s coming from Pusher.
COT: Oh absolutely. Strong.

TClap |
0

Pray for Jamaica

Leave a comment

WARMUP: sure
THE THANG:

Out and back – 4.3mi

L on Munn
R on Harris
R on Sam Smith
R on Choate
L on Drew
L on Sharon Lee
R on Sutton
Out to 6 Baxter

MARY: nah
ANNOUNCEMENTS: 4Bs, Xmas party
COT: prayers for Jamaica recovery efforts, medical treatments/procedures, home repairs

TClap |
0

GTL at the ramp

Leave a comment

WARMUP: 25 SSH, 10 Cherry Pickers
THE THANG: Mosey to the Parking Garage
high knees, butt kickers, toy soldiers, karaoke

Arrive at garage
Hold plank and do low slow merkins until the 6 came in.
Level 1:
• 10 Low Slow Merkins
• Lunge walk up the ramp
Level 2:
• 10 Low Slow Merkins
• 10 Burpees
• Bear crawl up the ramp
Level 3 (UpperDeck):
• 20 LBCs
• Mosey a lap up top with a short nur.
• Crab walk down ramp
Level 2:
• Al gore until the 6 came in
• 10 Low Slow Merkins
• 15 Low Slow Squats
• run down the ramp
Level 1:
• Wall Sit for 60 seconds
• Plank jacks
• 10 Low Slow Merkins
• Lunge walk up the ramp
Level 2:
• 10 Low Slow Merkins
• 25 SSH
• Run down ramp
Mosey back to COT
• 25 Moroccan Night Clubs
•25 Seal Jacks
• Plank it out until the end

MARY: Yes
ANNOUNCEMENTS: check your newsletter, trash pickup, blood drive, 4B’s, Thanksgiving convergence, Christmas party.
COT: YES :raised_hands:

TClap |
0

Didn’t get Munsoned

Leave a comment

Old pros so quick disclaimer and we were off. Mosey to pharmacy for start of broken apart motivator. 6 exercises: 10 merkins, 10 mtn climbers, 10 squats, 10 lunges, 10 seal jacks, and 10 bomb jacks. Repeat sequence but 9 each. Mosey to next lot for 8s and 7s. Mosey to next stop for 6s and 5s. Next lot for 4s and 3s and finish up at Baptist church lot for 2s and 1. BLIMPS were next on the card. 5 burpees, run to far end of lot and back. 5 burpees, 10 lunges, run down and back. Keep building to 5 burpees, 10 lunges, 15 imperial Walker’s, 20 merkins, and 25 plank jacks. Scattered in were some of mine and Cubbies favorite Kingping quotes. Shady gave us some odd looks. Completed the final round in various stops as we headed back to COT: 5 burpees up thru 30 smurf jacks. Thanks to the guys who posted this morning. I knew it was going to be extra gloomy but we kept warm and started the day strong.

TClap |
0

so much chatter at slowburn

Leave a comment

WARMUP: windmill mosey, imperial walkers, hillbilly walkers, low slow squats
THE THANG: Dora with merkins, squats, crunches. Other guy runs loop. Lunge walk then bearcrawl, across the parking lot. Goldilocks squats,
MARY: crunches,
ANNOUNCEMENTS: HIM camp.
COT:

TClap |
0

What’s your WHY?

Leave a comment

WARMUP: Yes

THE THANG:

Mosey to Print Shop
Partner Dora
25 – Pull Ups
50 – Dips
75 – Squats
100 – LBCs
Partner run around the building

Mosey to lot at top of lot at Watson and Monroe White
5 burpees

Mosey to COG lot
Partner Dora
50 burpees
100 MNC’s
150 flutters

Mosey to corner of Main, Academy and Railroad Ave
Hold Plank, wait for the 6

Mosey to Massey
Up Massey and down
Merkins at top
Squats at bottom

MARY: Yep

ANNOUNCEMENTS: Newsletter

COT: Every time

TClap |
0

Goat Rodeo

Leave a comment

WARMUP: Flutters and SSH
THE THANG:
4 rounds of:
10 goblet squat
10 rdl each leg
One arm oh carry lunge walk around 100’

Mary

3 rounds of:
Bear crawl with bell
10 snatch each arm
10 thruster each arm

Mary

5, 10, 15 reps of:
Single arm clean and press
Lunge each leg
Kb pull through
MARY: she was there
ANNOUNCEMENTS: yea
COT: yea

TClap |
0