Tag: SkateOrDie

The Most Difficult Mile – maybe

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12 men showed up at The Ranch. I made sure I emphasized “modify if necessary” when stating the disclaimer. We began with a mosey warm-up with stops at each light pole for exercises. We made our way to the front of Springfield Elementary for the workout instructions. Simple workout, 4 laps around the car loop.
1st lap – burpees broad jumps
2nd lap- lunges
3rd lap- bear crawl
4th lap- run

most finished the first two laps. We modified the bear crawl due to time.
Great job by all!

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Stolen moments

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Birdcage was supposed to Q, but due to his training schedule— YHC sat in instead.

WARMUP: yep, with some yoga.

T HE THANG: stolen from Old Bay

Mosey to light poles along back entrance for light pole accumulator exercise.

1 rep at 1st light pole
2 reps at 2nd
3 reps at 3rd…etc.

When first pax gets to 10th light pole (and does 10 reps), run back to first light pole and sweep the rest of the pax.

Rinse and repeat with following exercises.

1. Flying Squirrels
2. Squats
3. Plank Jacks
4. Merkins

MARY: naw, instead we did Bearpees up to 20/5. Look it up in the exicon

ANNOUNCEMENTS: https://mailchi.mp/844d41eccef9/thefort-weekly-newsletter-1325706

COT: in the rain. Prayers specifically for the Salazar family and Esso’s mom

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Wait, it’s Friday the 13th…boo

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WARMUP: Mosey to pickup a few cones and headed around the back of the school, with some dynamic warmups (toy soldiers, karaoke) along the way. Stopping stop texting the parking lot in front of the school for some more warmups: SSH, Windmill, Merkins, SSH, Imperial Walkers all 10 count in cadence
THE THANG: Mosey to a corner of the band practice field (parking lot) and provided instruction:
– Burpee Broad Jump 40 yards, sprint to opposite end zone
– Bear crawl from sideline to sideline
– Lunge Walk 49 yards, sprint to opposite end zone
– Bear crawl from sideline to sideline
– Rinse and repeat (reduced burpee broad jumps to 20 yards)
– Rinse and repeat (reduced burpee broad jumps to 10 yards)
– Mosey to first cone for plank waterfall (each PAX completes a 10 count in succession – TapOut is apparently not learning how to count properly in school as his 10 counts last about 48 seconds
– Mosey to the second cone and complete a side plank waterfall (flip in the middle)
– mosey to school entrance looking for cameras to do some monkey humpers – no cameras..no monkey humpers, but we did use the benches for dips, Derkins, step ups and box jumps – all 10 count OYO
– Mosey to side of gym for wall sits and a few 10 counts (yep – TapOut can’t count at a normal speed) and burpees for good measure
-Mosey back to COT (returning the borrowed cones along the way) to run out the clock doing some Mary (flutters, weezie Jefferson’s, and the crowd fav: body destroyers)

MARY: see above
ANNOUNCEMENTS: poker, bourbon (?), and Christmas party (??) – just read the newsletter
COT: travel, world events, good decisions, new opportunities

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Decomplexification

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WARMUP: mosey to basketball court behind the school with a stop along the way to  complete some basic broga/stretching.  Also completed karaoke, toy soldiers, as knees to chest stretches.
THE THANG: (1) line up along the baseline of the basketball court. (2) provide instructions (3) follow instructions – kind of like a pirate map

Using a 60 second timer, perform the following every minute on the minute for 30 minutes:
– 1 burpee
– 2 alternating lunges (each leg)
– 3 merkins
– 4 low slow squats
– 5 side straddle hops
Run to opposite baseline and wait for the bell

MARY: one the mosey back to COT, stopped and performed planks: 60 seconds low plank, 30 seconds side plank (each side), 30 seconds low plank, 20 seconds (each side)
ANNOUNCEMENTS: Come to Alcatraz on Saturday for 10-year; read your newsletter

COT:Prayers for men of Bethel Men’s Shelter; everyone is dealing with “stuff”, so keep in mind that people you interact with may be dealing with things you don’t know about which may be coming out in the wrong way in their interaction with you!

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IPC Week 3 without Cindy

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WARMUP: Short Mosey, 5 core principles were recited followed by a burpee for each one, cherry pickers, SSH
THE THANG: Went to the short track to show everyone the board. Liked the IPC week 3 format so much decided to use it. Increased the number of rounds since our run distance was shorter and Cindy didn’t participate. Here’s the run down:

RD1 – 10xMerkins, 16xStep-Ups, 20xMerkins, 26xStep-Ups, 30xMerkins, Run a Lap

RD2- 10xStep-Ups, 16xCDDsw/FeetOnCurb, 20xStep-Ups, 26xCDDswFOC, 30xStep-Ups, Run a Lap

RD3 – 10xCDDswFOC, 16xBulgarianSplitSquats, 20xCDDswFOC, 26xBSSs, 30xCDDswFOC, Run a Lap

RD4 – 10xBSSs, 16xV-Ups, 20xBSSs, 26xV-Ups, 30xBSSs, Run a Lap

RD5 – 10xV-Ups, 16xDerkinswFOCurborBench, 20xV-Ups, 26xDerkinswFOCorB, 30xV-Ups, Run a Lap

RD6 – 10xDerkinswFOCorB, 16xFreddyMs, 20xDerkinswFOCorB, 26xFreddyMs, 30xDerkinswFOCorB, Run a Lap

RD7 – 10xFreddyMs, 16xBurpees, 20xFreddyMs, 26xBurpees, 30xFreddyMs, Run a Lap

Most of us made it into rounds 6 & 7 and I believe we had a couple of finishers. Lots of mumble chatter, great fellowship.

MARY: No time
ANNOUNCEMENTS: Read your newsletter
COT: What is said in COT stays in COT. This should give freedom to vulnerability. I encourage you to speak up at COT with anything on your mind/heart. This is your opportunity to ask/receive help with your burdens! You do not have to carry them alone!

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FORE!

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WARMUP: Run to the golf course
THE THANG:
Start on #1
Tee boxes – 10 merkins
Greens – 15 squats, 20 LBCs

Most got through 6, some got 9 holes. All ran 3 miles.

MARY:
Run back to COT
ANNOUNCEMENTS:
Read your newsletter
COT:
Remember we aren’t promised another day. Love on your family even when it’s hard. Give grace even to those that show you no grace.

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Green fruit with fuzz

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Esso:
Merkins
Dips
Overhead Claps
Derkins
Erkins
Multiple reps

Band Camp:
Pacer Test

Shady:
10 knee ups
20 flutters
30 American hammers
40 second plank

10 Peter Parker’s
10 Parker Peters
10 Side things now called the fire hydrant

– @Barry Manilow was not parterning with @Anchorman or @CakeBoss
– @Portal found an orange sky
– @HarryCarry and @Shady want another 20 meter shot
– @SkateOrDie managed to get to the closest AO to his house, and many mornings that is enough
– @Shield and @Ruby Slippers want permission to give me candid feedback. Granted.
– @Saw Dust charges hard
– @Splinter and @Esso had a competition to see who was a bigger Clemson fan. ( @Slash would have loved it )

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