Tag: Shield

Lucky 7’s

Leave a comment

WARMUP: Mosey to stop sign, run back towards CoT and perform exercise at each speed bump.
THE THANG: Lucky 7’s AMRAP
7 pull-ups
7 hanging leg raises
7 wide grip push ups
Walking lunge + broad jump to stop sign
Turn and run down hill to stop sign and back up
Rinse and repeat
**1st 3 rounds wait on the 6
MARY: multiple PAX chose Mary exercises
ANNOUNCEMENTS: Read the newsletter carefully
COT: Be the man God wants you to be and you want to be everyday when you walk back through your door at home. No matter what type of day you have at work out on the job be the man God created you to be at home. Who do you want to be everyday when you return to your family?

TClap |
0

The Merkabet

Leave a comment

WARMUP:
Broga warmup flow with Sasquatch
THE THANG:
20 Merkins, 10 BBS, 20 Squats at 10 lightpoles around the parking lot.
Total – 200 Merkins, 100 BBS, 200 Squats
(Regular, Diamond, Skinny, Wide, Staggered R, Staggered L, Right Arm Out, Left Arm Out, Carolina Dry Dock, Regular)
MARY:
ABC’s of Abs – On your 6/back spell out each capital letter of the alphabet with your legs) called out each letter around the group.
ANNOUNCEMENTS:
CSAUP
COT:
Sawdust flying to Brazil
Marty Birds son lost a tooth
Spectre clarity on home buying process

TClap |
0

Tellier WOD

Leave a comment

WARMUP: SSH, WINDMILLS, IMPERIAL WALKERS AND MORROCAN NIGHTCLUBS
THE THANG: We did the Tellier WOD
10 Burpees
RUN
10 Burpees
25 Merkins
RUN
10 Burpees
25 Merkins
50 Lunges
RUN
10 Burpees
25 Merkins
50 Lunges
100 Big Boys
RUN
10 Burpees
25 Merkins
50 Lunges
100 Big Boys
150 SQUATS
RUN

MARY:
ANNOUNCEMENTS: read your newsletter
COT: PRAYERS AND PRAISES

TClap |
0

Flash WOD

Leave a comment

WARMUP: no warm up
THE THANG:

With ruck on, 5 rounds:
20 high knees
10 Squats
10 Lunges
20 calf raises
10 Merkins
10 Mtn climbers

We had 15 minutes to spare so we did 2 more laps around and 5 minutes of broga led by @cobrakai.

Run/shuffle/ruck one lap after each circuit. Everyone except @slapshot rucked the miles, he run them and completed 8 rounds I think.

Great turn out for Chupacabra and Stockade.
Tinsel out…

TClap |
0

Merkin extravaganza

Leave a comment

WARMUP: mosey to the asphalt football field, Moroccan night clubs, cherry pickers, low slow squats, low slow merkins
THE THANG: start with 2 squats, 2 merkins, 2 big boy sit-ups at the end line,
mosey 10 yards, increase to 4 count of each,
mosey to 20 yard line, do 6 reps of each…
30 YL-8 reps,
40YL-10 reps,
50YL-12 reps, start decreasing by 2 reps…
40 YL-10 reps,
30 YL-8 reps,
20YL-6reps,
10YL-4 reps, end line -2 reps; take a lap…
rinse and repeat, with different exercises this time, side straddle hops, wide arm merkins, LBC’s… these two evolutions where meant to follow natural movements, stand up, down on your chest, roll back on your 6… it kept the flow going.
Take another lap.
One more evolution just like before but only with merkins… a few of us where done with upper body after this… 30 second body destroyer and mosey back to COT
MARY: flutters, box cutters, LBC’s, American hammers.
8 minutes of broga to stretch most of our abused muscles…

Humidity was 1000% I believe.. everyone gave their best effort

Tinsel out!!

TClap |
0

Clovis showed us

Leave a comment

WARMUP: à la carte

THE THANG:
150 burpee pull-ups
10 mile run

We broke it into 15 reps, run 1 mile

Barely finished 4 rounds
That was hard.

When I do a hero workout, I remind myself that 2nd Lt. Clovis T. Ray didn’t share how he felt about the conflict he was fighting in. He just did what was asked of him, and wasn’t able to come home.

An honor to lead.

TClap |
0

Show up if you want pullups. Show up if you don’t

Leave a comment

WARMUP:
Polish Mating Dance – in honor of Kielbasa’s return
Scapular merkins
regular Merkins
Squats
Cherry pickers

Today’s message: Whatever you’re dealing with, just hang in there. Cat posters to follow.

THE THANG:

Mosey to pullup bars
Split into 2 groups due to size
1 minute dead hang
1 minute plank
1 minute dead hang
1 minute Al Gore
1 minute dead hang
1 minute people’s chair

Yog to the track
Tabata sprints
20 seconds all out sprint
20 seconds rest
3 out (only tell them about the 3)
3 back
Make it back to where you started
Bear crawl to cover missed distance

Yog to the pullup bars

5-10-15-20-
Pullups
Merkins
Toes 2 bar/knees to elbows
Run down the hill
Burpees
Run back up the hill

MARY:
Flutters
Pecker pointers
Hello Dollys
Dying cockroaches

ANNOUNCEMENTS:
COT:

TClap |
0

The Forts fastest AO

Leave a comment

Tuesday July 12th seabiscuit becomes the Forts newest official AO. Join us in the parking lot of Blues smokehouse @5:15am at the corner of Doby’s bridge rd and the bypass. This is going to be a speed based running AO, geared towards improving overall speed. If you’re not fast, then this is for you. If you are fast, this is also for you. It’s kinda like Disney, there’s something for everyone.

TClap |
0

Broga amd a Beatdown

Leave a comment

WARMUP: Sasquatch started with some Broga to warm us up
THE THANG: We had a choice of two exercises per round.
125 SSH and or Merkins
RUN
100 SQUATS and or Mountain CLIMBERS
RUN
75 BOMB JACKS and or BB SITUPS
RUN
50 Pull ups and or Knees to chest
RINSE AND REPEAT

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

F3 Dads and 2.0s – Kickball

Leave a comment

Just learning how to do this and getting caught up

WARMUP: SSH, Squats, Moroccan Night Clubs, Hurdler’s Stretch

THE THANG:
Kickball Rules
1. Sportsmanship – Cheer everyone on!
2. May throw the ball at the body below the head to get an out. Ball thrown at head, batter advances to next base. This is F3 kickball, not World Kickball Championships. Light throws only please.
3. 1 inning for kids – all kids bat. Go back to cheer on team if called out.
4. 1 inning for Dads is 3 outs
5. Bunting allowed
6. Other normal kickball rules: fly ball caught is an out. No stealing bases or lead offs. Ball is dead once pitcher has it. Foul ball on 3rd strike is an out.

Dad only rules:
1. May not walk or run. Can use crab walk, bear crawl, or throwing standing. Including on base running. Fast lunge walk does not count.
2. May only kick with non dominant leg. This is left left for most.
3. Penalty for breaking rules: ALL dads do 5 burpees.

Kicking team gets an out: 10 LBCs
Hit against your team: 10 mtn climbers
Run scores against your team: 10 SSH
Home run against your team: 10 burpees
Grand slam against your team: 10 Kraken burpees

COT

TClap |
0