12 good men got stronger at ring of fire with pull ups burpees and sprints
WARMUP:
Goofballs
Windmills
Low slow squats
Moroccan night clubs
Overhead claps
THE THANG:
Dead hangs/planks
1 min x 2 sets
On set 2, hang as long as you can. Winner gets a prize.
It was Cohiba
2 teams
Indian run in opposite directions 2 laps
Last guy does 5 merkins then runs to front
Losing team does 10 burpees. Winning team planks
Shuffle teams and repeat
Light pole ladder
5 pull-ups
10 CDDs
15 diamond merkins
20 jump squats
25 Peter Parkers
Finisher – final 10 minutes
Dora – mode of transport is bear crawl
100 monkey humpers
200 Flutters
300 SSH
MARY:
no time
ANNOUNCEMENTS:
Newsletter
COT: Think about being the man you were created to be
WARMUP:
Ran over to parking lot behind football fields
SSH – all exercises were to 20 INC
1 burpee
Windmill
2 burpees
Cherry Pickers
3 burpees
Squats
4 burpees
Moroccan Night Club
5 Burpees
Imperial walkers
6 burpees
Merkins
7 burpees
LBC
8 burpees
CDD
9 burpees
Flutter
10 burpees
Throughout the workout we had pax share about different opportunities we have within The Fort to serve our community. We had the following speak (Fogerty – Trash Pickup, Cousin Eddy – Bethel Men’s shelter, Jiffy – FM Care Center, Stuff the Bus)
Partner Up
Round 1 –
Squats
Flying Squirrels
Inch worm merkins
Round 2
Big boy sit-ups
Jump Squats
Wide arm merkins
We have an amazing opportunity in The Fort to impact our community. We have pax impacting our community through service. Challenge was raised, if you aren’t actively impacting the community, why not?
It was an honor to be able to lead the workout this morning. This was diffident from most workouts because of the number of times we stopped to talk. However I felt it important to share with the guys what is happening around them. We also were able to congratulate Double D in his hand off of Nantan to Esso. Double D, thank you for you service to the pax. You have always been someone who ask the tough questions that challenge us and I thank you for that and what you did for our Region during your reign as Nantan. Esso, I look forward where you are going to take us and your energy to lead. We have a bright future ahead.
WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Broga, and Strawberry Pickers
THE THANG:
Cheese Shredder
3 Rounds: (24) Burpees, (24) Squats, (24) Merkins, (24) Lunges, (24) Big Boy Sit Ups, and 1 lap around track
4 Rounds: (1) Carolina dry docks at Goal Line and (5) LBCs at 20 yard line. Counts increased every round by 1 for Carolina Dry Docks and by 5 for LBCs. Mode of Transportation consisted of the following:
Round 1: Bear Crawl, Round 2: Nur, Round 3: Crab Walk, Round 4: Sprint, Round 5: Mosey
MARY: (24) reps of American Hammers, Flutters, Hello Dollies, Box Cutters, and Rosalita
ANNOUNCEMENTS: HIM Camp, Stuff the Bus, and Bethel Shelter Food Service
COT: Prayers and Praises
WARMUP:
Imperial Walkers, Mosey, Low Slow Squats, mosey, Maracan Night Clubs, Shoulder Presses, Hillybilly Walkers
THE THANG:
Cake Bass lead: Partner Up
#1 doing big boy situps in endzone, while
#2 bear crawls to numbered yard markers and does that number merkins
When #2 gets worn out, go tag partner to complete the merkins all they way through 50 yardline. mode of transportation back is run, out is bear crawl
Second round was same except exercise was squats and mode of transportation was lungewalk
Hand off to Pusher:
Star course beatdown
Corner 1=Mountain climbers
Center=5 burpees
Corner 2=
Center = 4 burpees
Corner 3=
Center=3 burpees
Corner 4= Merkins
Mosey to bus drop off of campus for Mary
MARY:
Side straddle hops
LBCs
Side straddle hops
Freddy’s
Side straddle hops
Hello Dolly’s
Side straddle hops
Flutters
ANNOUNCEMENTS:
Dixie has lost 20lbs since posting over 3 weeks
Next Friday 8/4 Convergence
Next Saturday 8/5 Stuff the Bus
COT:
ECC 4:12
By yourself you’re unprotected.
With a friend you can face the worst.
Can you round up a third?
A three-stranded rope isn’t easily snapped.
Luke 23:34
Jesus prayed, “Father, forgive them; they don’t know what they’re doing.”
WARMUP:
Mosey to the football field and line up on sideline
1) 10 Low slow squats, run across field
2) 10 Merkins, run across field,
3) 10 Imperial Walkers, run across field
4) 10 Moracan Night Clubs, run across field
5) 10 Hillbilly walkers, lungwalk across field
THE THANG:
Mosey to corner of Track
5 reps of each exercise in each corner.
Each lap, increase the count by 1, Goal of 5 laps unless you are Harry Carry and you get 7 laps in
1st corner) Sumo Squats
2nd corner) Donley Kicks
3rd corner) Leg Lifts/Weezy Jefferson’s
4th corner) Wide arm Merkins
Plank till 6 comes in at 0555
MARY:
Flutters
Rosalitas
Hello Dolly’s
Toe touches, right over left, left over right
ANNOUNCEMENTS:
Convergence 8/4
Stuff the Buss 8/5
COT:
Prayers for travel, lost of friends, folks battling Cancer, Small World had a stroke and may need PAX to assist along with prayers.
Come to the Ring of Fire….its not just a song but a lifestyle.
Portal led the warm up. His first time counting in cadence. He crushed it
We moved around the campus today
Legs at the auditorium entrance:
20 step ups – mosey
20 box jumps – mosey
20 one leg box jumps- mosey
Mosey to the 4 year old parking area
Bear crawl
Mosey to the outdoor lunch area
People’s Chair with leg lifts
Tibialis raise
Mosey to auto shop
Burpees for the 6
Mosey to pull-up bars
1 pull-up
2 chin ups
3 merkins
5 sets
Harry Carey complimented this and I admired I stole it from Skate-or-Die: https://f3thefort.com/2022/07/01/hardest-24-minutes-in-all-of-the-fort/
Mosey to Sugar Creek for some hip mobility
Shin Box Switch
Sumo-Squat, knee tap
Cossack Squat, knee fold
(Crowd pleaser)
COT
Set an alarm to make things around you better today.
WARMUP: SSH, Windmills, Imperial Walkers, and Strawberry Pickers
THE THANG:
Mosey to football field
Cheese Shredder
Partner Up:
Exercises (Weinke = W) – 10 Yard Line- Burpees, 20 Yard Line- Shoulder Taps, 30 Yard Line- Peter Parkers, 40 Yard Line- Monkey Humpers, 50 Yard Line- LBCs
Round 1= Human Wheel Barrel/ 10 Yards – Run Back 50 Yards; Repeat W
Round 2 = Partner Carry/ 10 Yards – Run Back 50 Yards; Repeat W
Round 3 = Bear Crawl/ 10 Yards – Run Back 50 Yards; Repeat W
Round 4 = Crab Walk/ 10 Yards – Run Back 50 Yards
SPECIAL MESSAGE: A partner is always better to help you through life.
ANNOUNCEMENTS: HIM Camp, Bethel Shelter Taco Night, 9/11 5k Run
COT: Prayers and Praises
WARMUP:
– SSH x15
– Windmill x10
– Merkins x10
– Peter Parkers x10
– Parker Peters x10
THE THANG:
– Site Q Hosted 2 Mile Fitness Test. This was delivered complete with a computer and television powered by a generator to display the time.
– Lake Effect set the new record with 11 minutes and change. It is possible he could have been faster if all the PAX were not in his way as he lapped them.
– After wrapping up the 2 mile run it was time for the Hero WOD.
Honored Fallen K-9 Police Office Kevin Tonn of a Galt Police Department in California. EOW 1/15/2013
– 200m Run (was supposed to be 100 for January)
– 20 Overhead Press (was supposed to be 15 for the day of the month)
– 13 Merkins
– 35 LBCs
– 11 Thrusters
– 9 Burpees
WOD calls for 10 rounds, but we only got about 5 dues to the 2 mile run at the beginning.
MARY:
– Flutters x15
– American Hammers x15
– Some other exercises called out by the PAX
WARMUP:
Light stretching exercises, windmills, , MNC, plank, yoga stretches, merkins.
THE THANG: 64 burpees, 8 at a time and run across field each time, crosswise not lengthwise
Death by,
Merkins….
Start with 3, add 3 every 30 secs for 3 rounds, then add 3 per minute until failure… FNG got to 30!
I started my testimonial… beginning of life to my rock bottom.
Then we moseyed behind ROTC, did a dead hang to failure
Then we did a Dora with 50 pull-ups, 100 overhead presses with Cindy then 200 curls with Cindy, we almost finished…
MARY:
No time but I shared the rest of my testimony. God had a plan for me and He has one for you too!
ANNOUNCEMENTS: newsletter
COT: yes