Tag: Shield

Shieldlock of PAIN

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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.”

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The Daily Red Pill deserves an answer….YES!

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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.

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Mojo Rising

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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.

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Partner Shredder

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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

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Running for ourselves and Exercises for Heros

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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

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Failure is not an option

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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

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Gods Promise

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WARMUP: Mosey to bottom of hill for exercise
SSH, Cherry Pickers, Hillbilly Walkers
THE THANG: Mosey to lighted entrance to school. 35 merkins, 35 big boys, 35 squats.
Mosey back to bottom of hill. 35 Carolina Dry Docks, 35 Bobby Hurleys, 35 merkins. Mosey back up hill and individually grab Cindy’s. 11’s man makers at top of hill, LBC’s at bottom.
MARY: Abb work out led by El Presidente.
ANNOUNCEMENTS: Bethel Men’s Shelter, Him Camp
COT: Family health, travel

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Team LiverEaters

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WARMUP: Stretchy things, lap around the lot
THE THANG:
4 parts for each member of the SL, all done in teams of 4 (or 5 if needed)

Gears: Two partners run up the hill to Pull Up bars, 10 2 pullup Burpees between the two PAX while the other two are doing 10 Big Boys each and squatting till swap. Two rounds.

Maximus: 50 yard out and back for 2 partners, when they return 10 burpees. Waiting pair is doing American Hammers. Swap. Next a set of perfect merkins to failure for each group. Losing SL does 5 burpees each.

Dark Helmet. Mosey to the rock lot on AO Jones. Partners bear crawl between light posts. If you stop, you do burpees till all the pax are done.

Spider Man: Partner Carry loop around the lot. Finish with one partner flutter while second partner runs to top of lot turnaround and back. Flapjack.

MARY: None
ANNOUNCEMENTS: Many (read your news letter)
COT: Prayers for M’s, parents, jobs, travel, and kids.

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Pickett’s Charge

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Twelve pax posted on this 3rd of July. Warm and humid with a thunderstorm having cleared out about 30 mins beforehand.

Warmup
Mosey run (toy soldiers, high knees, and butt kickers)
Circle up and do: SSH (15x I/C), windmills (8x I/C), imperial walkers (15x I/C), Moroccan n/c (15x I/C), low slow squats (10x I/C), big arm circles (15x I/C), peter parkers (10x I/C), plank stretches (downward dogs, honeymooners).

Thang 1: Cindy-Runs
Each pax got a cinder block and did the routine noted below.
Run 400m
KB Swings
Run 400m
Goblet squats
Run 400m
Manmakers
Run 400m
curls
Run 400m
Thrusters
Run 400m
Chest press
Run 400m
Early pax restarted the block exercises, but ran a shorter loop until the six came in.

Thang 2: Wall stuff
Ran to the brick wall of the school. Pax plank. Read a few paragraphs about Pickett’s Charge that happened 7/3/63 at Gettysburg.
Pax wall sit. From both ends of the line, pax bear crawls out about 30 feet, 3 burpees, and crawl bears back.
Then we did some wall-tar-jais…followed by some balls-to-the-wall for a ten count.

Thang 3: bar work
Ran over to the pull up bars and seven each of: pull ups, chin ups, switch grip, toes4bar, negative pullups.

Mary:
Ran to COT area and did Sally routine with leg lifts (Moby’s Flower, legs up on “bring Sally up” and 6 inches on “bring Sally down”.
A little monkey humpers, an 10 seconds of body destroyers.

Fini.
COT

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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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