Tag: skipper

Skipper’s Tour de Corral

Leave a comment

WARMUP:
– Quick mosey around the lot followed by COP…windmill, produce picker, low slow squat, merkin, up dog and down dog.
THE THANG:
– Started with a merkin gauntlet in front of Bubbles ‘N Bows. PAX formed a line arms length apart and held plank. PAX took turns traveling the gauntlet, stopping to do a merkin at each planking PAX. Rinsed and repeated, swapping out Al Gore for the plank and burpees for the merkins.
– Mosey thru the parking lot to Stockbridge Dr, right on Arbor Village to Grant Farm Dr. Completed a round of 7s on Grant Farm hill. Burpees at the bottom (entrance to apartment complex) and hand release merkins at the top (fire department parking lot).
– Mosey back to Bubbles ‘N Bows for a DORA…300 sumo squats, 200 Superman, 100 wide arm merkin. Cut the Dora a little short to save 5 minutes for Mary.

TClap |
0

On the fly(forgot to schedule a Q)

Leave a comment

WARMUP: IC exercises and stretches
THE THANG: mosey to side wall at teeter for wall work that included wall sits and Moroccan nightclubs while 1 pax ran to other side and performed 5 flying squirrels and ran back. Next round included Mike Tyson’s on the wall while pax ran out and performed 5 burpees. Alternating to wall plank and then wall sits until complete. More moseying behind teeter for curb 7’s that had us bearcrawling to one curb for incline merkins and crab walk back for dips. More mosey for partner AROD hill work at the apartments. One partner ran up to the firehouse and back while other partner performed 300 lbcs, 200 squats, 100 merkins.
MARY: some IC work
ANNOUNCEMENTS: upcoming BBQ/bourbon event, upcoming poker event, q source, read your newsletter
COT: enjoy the little things in life, travel mercies

TClap |
0

Jams Sesh at the traz

Leave a comment

WARMUP: Stretches and IC exercises
THE THANG:
1)Tabata – 6 cycles, 6x sets ea. 20 secs on, 11 secs rest. 1 min recovery run. Run around lot.
1. Squats
2. Flutters  
3. Monkey humpers
4. American hammers
5. Lunges
6. Vups

2)DORA at steep road. Partner does 5 flying squirrels at the top.
1. 100 jump squats
2. 200 hillbilly Walker
3. 300 lbcs

3)Round of 11 motivator to end things

MARY: 2 remaining minutes were used for IC on your 6 exercises
ANNOUNCEMENTS: poker night, bbq and bourbon night, read your newsletter
COT: prayers for those that are ailing and those dealing with loss of a loved one. Prayers for our 2.0s. Always thankful for what we have.

TClap |
0

MP – Sep 7 – Your mom would’ve been proud

Leave a comment

WARMUP: This is MP. That’s not really a thing.
THE THANG: Running with pushups
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

TClap |
0

Poor planning? Doubtful

Leave a comment

WARMUP: Pledge
THE THANG: Site Q, YHC, forgot that Harry Carrey had rejected the invite to Q due to travel. SO….. Mosey to church intersection. Intersection is pain station 10 hand release merkins, 15 squats, 20 SSH. Run the hills. Pain station. Run the flats. Pain station. Rinse and repeat.
MARY: N/A
ANNOUNCEMENTS: Newsletter
COT: Healing, marriages, children

TClap |
0

“Lord Make it Stop”

Leave a comment

WARMUP: Mossie, SSH,Cherrybpickers, windmills, and more
THE THANG: “simple but hard”
4 exercises (merkins, squats,CDD,Heels to heaven)10,20,30,40,50 each and a lap in between each rep -of each exercise! Achieved almost 3 miles and 150 each exercise 💪
MARY: no time
ANNOUNCEMENTS: Damn2 Damn Bar, D2D- relay, charity fundraiser are under way…
COT: prayers for kids and Family, and those un spoke.

The message was : “Conflict is not a sin but how you respond to it might be!”

TClap |
0

DORA – AROD (Dora spelled backwards for those who need an explanation)

Leave a comment

Great start to the morning with a few Kotters arriving before kick-off. Short disclaimer and a lap around the parking lot. Circle -up for warm-ups (SSHs, Imperial Walkers, Windmills, MNCs, and some burpees mixed in.
Next, we moseyed to the church parking lot.
DORA 1-2-3 merkins (100), Squats (200), and LBCs (300).
Partner 1 – ran around the parking lot
Partner 2- performed exercise
Flapjack

AROD 3-2-1 merkins (300), Squats (200), and LBCs (100).
Partner 1 – ran backwards around the parking lot
Partner 2- performed exercise
Flapjack

Back to COT

TClap |
0

3 lessons, lucky 7’s & Dora Jr.

Leave a comment

WARMUP: mosey to gym parking lot
All exercises were 10 D/C I/C with 5,4,3,2 & 1 burpee respectively in between sets

Windmills
Imperial walkers
Hillbilly walkers
Low slow squat – holding people’s chair on the last rep then did 10 MNC’s D/C I/C
Plank with stretches along with merkins and shoulder taps.

Side straddle hops x 30 D/C I/C

THE THANG: off to the west side of the high school for lesson 1

Lesson 1 – all leaders are readers
7’s between the light poles – squats and hand Release merkins

Mosey to the pull up bars with 5 burpees OYO half way there.

Lesson 2 – Habits compound daily. 1 penny that doubles for 30 days yields $5.37 MM. As we lay bricks, remember this.

7’s – pull ups and Diamond merkins running between the bars and the entrance. Group stayed together. No man left behind.

Mosey to small east side parking lot for lesson 3.

Lesson 3 – accelerate with someone else. We can’t maintain discipline on our own like we can with others. In that spirit……

Partner Dora Jr. – 50 hand release merkins and 100 squats. Flutters upon completion and a mosey to COT.

MARY: no time
ANNOUNCEMENTS: yes
COT: 5th core principle

TClap |
0

Let PETA begin!

Leave a comment

WARMUP: VQ for PETA. He led us in Wind Mills, Produce Pickers, Merkins, Up/Down Dog, SSH, and a mossy with toy soldiers and butt kickers. Finished with MNC at Sonic.
THE THANG: Grassy led a simple DORA which included 100 Hand Release Merkins, 200 SUMO squats and 300 LBC. Ran the gents down to the apartments and back up for a quick hand shuffle at the round about. Ran back to COT.
MARY: PETA lead the last couple minutes with Box Cutters, leg lifts, Slapshot took Flutters and PETA ended with hammers!
ANNOUNCEMENTS: Be on the look out for The Forts 11 year anniversay workout.
COT: Prayers for mental health, over all health for family and friends 🙏

TClap |
0

100 yards of fun

Leave a comment

WARMUP:
Quick mozy around the perimeter of the band practice area (parking lot/football field).  Brief warmup of mountain climbers followed by squats and plank jacks.

THE THANG:
– Partner leapfrog starting in the endzone with partner 1 lunge walking to the 10 yard line and doing 10 merkins.  He then runs to the 20 yard line.  At the same time, partner 2 does 10 merkins in the endzone then runs to the 10 and lunge walks to the 20.  Flip flop until full length of field covered.  
– With minor confusion after round 1, we modified and returned as a group to the original start with bear crawls, jogging and 15 squats every 20 yards.

– Cones were then set out every 10 yards to the 50 with one exercise on each. Pax would run to the 10 and do 10 reps of the exercise shown, then run to the far end of the field to reach the next 10 yard line and repeat the exercise. Pax would then repeat coming back down the opposite side of the field and stop at each 10 yard line for 10 reps.
– After a full lap, Pax moved to the 20 and did 20 reps at each 20. Laps and reps increased until we reached the 50.
– Exercises and total reps completed:
– 10 yard line: 8-count burpees (40 total)
– 20 yard line: squats (80 total)
– 30 yard line: plank jacks (120 total)
– 40 yard line: SSH (160 total)
– 50 yard line: Merkins (100 total)

– With a little time remaining we returned to the end zone and bear crawled the length of the lot. At each 10 yard line we did 10 LBCs. (100 total)

– Closed things out by walking back the length of the field/lot to COT. On the walk we discussed empathy and the importance of understanding other’s perspectives to provide insights into their beliefs and actions. Pax was encouraged to apply it at home, work and while traveling on I-77 during rush hour.

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0