Tag: Slow Jams

“If you can dodge a wrench, you can dodge a ball!”

Leave a comment

WARMUP: Windmills, Cherry Pickers, Hillbilly’s, Imperial Walkers
THE THANG:
Mosey to the Church Parking lot for a game of Dodgeball !!!

2 Pax at each end taking shots at those in the middle.
Shot to Upper Torso = 5 Merkins
Shot to Lower Torso = 5 Squats

Catch the ball from Pax at either End, Thrower must perform 2 Burpees

In between movements :

SSH
Cherry Pickers
Squats
Merkins
Moroccan Night Clubs
Wind Mills
High Knees
Seal Jacks
Took a Lap around the lot. Total Running distance was 1.9miles

MARY: Met back at COT with 9 minutes remaining. Each Pax called out a movement for the rest of us:
Donkey Kicks
LBCs
Leg Circles
Planks
Slow & 6in Merkins
Calf Raises
Hello Dollys
Dying Roaches
ANNOUNCEMENTS: Trash Pickup, read your newsletter
COT: Always Stays in COT !!!! Top Secret !!!

TClap |
0

Choose you own adventure

Leave a comment

WARMUP: Brief mozy followed by SSH, Moroccan Night clubs, Mountain climbers, low slow squats
THE THANG: As a kid YHC enjoyed the “choose your own adventure” books where you get to make decisions about what happens in the story. On a somewhat rainy Tuesday, the Pax got to decide which story they wanted. Option one was a board of pain with higher reps under cover and dry. Option two was lower reps but with running between stations in the rain. It turns out it wasn’t much of a discussion and everyone (just 3 of us due to a bad weather forecast) chose option two.
Reps were 30 each and after each exercise we ran to the next of four locations at the AO. Exercises were: Burpees, Sumo Squats, American Hammers, Freddy Mercurys, Plank Jacks, Merkins, Moroccan Night Clubs, Shoulder Taps, LBCs, Carolina Dry Docks, Calf Raises, SSH, Wide arm Merkins, Flutters, Mountain Climbers.
MARY: Included some in roving board of pain
ANNOUNCEMENTS: Blood drive and D2DB registration.
COT: Thankful the rain wasn’t as bad as predicted. Support of fellow Pax regardless of weather conditions.

TClap |
0

Tim Horton’s 50 Yard Line Battle

Leave a comment

It was a brisk morning and the mumble chatter was on fire. Quick warmup and we were off.

Partner 7s with slap merkins and partner sit-up’s.

Mosey’ed over to the band parking lot for some Canadian football.

10 Burpees
20 Bomb Jacks
30 Monkey Humpers
40 Flutters
50 Shoulder Taps
40 LBCs
30 Lunges
20 Squats
10 Merkins

Back to COT for prayers and praises.

– JWow

TClap |
0

Brown bagging it

Leave a comment

WARMUP: IC windmills, produce pickers, Moroccan nc, hillbilly and imperial walkers, Merkins, mountain climbers and stretches. Mosey for a bit to curbs for curb 7’s. Dip to bearcrawl to curb, incline Merkin to crabwalk to curb. Mosey a bit more to wall for wall sits with IC Moroccan nc, overhead claps, seal jack, chain breakers. We then did wall sits to 3x burpee. Mosey some more the
THE THANG: Brown bag of 14 exercises with timer on each. 60sec SSH, 30sec squat, 30sec reverse lunge, 60sec planks, 30sec burpee, 30sec side lunge, 60sec butt kickers, 30sec jump squat, 30sec mtn climbers, 60sec toy soldiers, 30sec merkin, 30 sec dip, 60sec lbc, 60sec Peter Parker. We did this 2x to some jams.
MARY: IC exercises were called out by each of the pax
ANNOUNCEMENTS: d2db, q source, murder bunnies schedule
COT: prayers for health, praises for a good, balanced weekend with the family

TClap |
0

Feeding the Soul

Leave a comment

WARMUP: Intro, disclaimer and we started walking!
THE THANG: The idea was to get in some milage with stopping oiunt of exercises of 10’s. Went over to the new medical center. 1st stop- all 10 count- MNC, OHC, Seal Clap, Plank, and 6in plank. Kept moving to the far lot for ruck work with OHpress, rows and tricep extensions. Then back to the Panera lot for more wor, up the hill with ruck over head and on to the last two stops. We went to the bottom of the hill near Sunbelt where there was a change with 20 calf raises and leg work. Up the hill to the roundabout for some ab work!
MARY:
ANNOUNCEMENTS: D2D Bar, CASUP this weekend
COT: Prayers for health, family health, travel, friend health and coworkers health. Praise for family togetherness.

TClap |
0

We may not be teens anymore, but we brought the 40+ YO Spirit..,

Leave a comment

WARMUP:

Some Side Straddle Hops, Windmills, Moroccan Nightclubs, Imperial Walkers and Hillbilly Walkers to loosen everything up then a mosey over to the church parking lot

THE THANG:

TABATA with 50 seconds of movement and 20 seconds of rest. Every 5th set we had a lap around the lot with the balance of 2 minutes to rest. This was all set to a 90’s alternative playlist that brought great joy to all attending

Activity included: Merkins, Squats, Donkey Kicks, Calf Raises, Flutter, High Knees, Mountain Climbers, Side Straddle Hops, Al Gore, Box Cutter, Plank Jack, Lunges, Dry Docks, Seal Jacks, Monkey Humpers and Freddie Mercury
MARY: One set of 12 LBCs once we got back to COT to get us to 0600

ANNOUNCEMENTS: Dam to Dam Bar coming up. Lots of opportunities to serve in various areas available in the newsletter and Slack

COT: Prayers for mental and physical health

TClap |
0

8-Blocker: Partner Work

Leave a comment

WARMUP: Typical stuff
PARTNER WORK:
– 200 yds partner carry
– 200 yd wheelbarrow
– 200 yd partner push
DORA – partner runs a lap while other partner:
– 50 burpees
– 100 decline merkins
– 150 dips
– 200 step ups

TClap |
0

Golden Corral 2024 Kick Off

Leave a comment

WARMUP: The pax were disclaimed and we slow moseyed toward the east side of the parking lot for COP
THE THANG:
COP (all in double count cadence)
SSH x 25, windmill x 10, imperial walker/hillbilly walker x 20, low, slow squat x 20, CDD x 10 hold/right, left leg/arm high/6″ hold/downward dog/honeymooner/6″ hold, jumping lunge x 20 (crowd pleaser), Rosalita x 25, wide arm merkin x 10/6″ hold/mountain climber x 25
Mosey to the retaining wall for 9’s. (burpees and dips).
Mosey to the front of HT, line up and lung walk/squat the distance of the parking spaces.
Indian run through the parking lot. Last man drops and does 3 merkins before running to the front.

MARY/OTHER:
Freddie Merc x 25, Pretzel crunch x 25, Hello Dolly x 25.
The Infamous Airborne Hip Abductor routine.
Body Destroyer for 60s

ANNOUNCEMENTS:
Damn to Damn Bar in Feburary, Fish sticks/Slap Shot cryptic CSAUP in 2 weeks. All we know is that it’s 4 man teams and it’s at TCES on a Saturday (read your newsletter)

COT:
Prayers for Huffy’s mother (illness), Change Order’s daughter (wisdom teeth). Praise for Cyclops wife celebrating a birthday!

It was a privilege to lead the men today on the 1st Golden Corral workout for 2024. Thirty degree, dry air never felt so good! If you don’t post in the winter time, you are really missing out. Slow Jams announced that the shovel flag will be passed next week so be on the lookout for that. GC is my regular stop on Tuesdays and I’ve enjoyed spending time with him. He was a steady, entertaining presence every week, and did a fine job as site Q. Smuggler was also with us today as he continues his comeback. Keep it going brother! Here’s to another year of F3 at The Fort!

TClap |
0

BDE at the Stockade

Leave a comment

We had 9 at the Stockade for one of the last days of 2023

Started off with a basic warmup.

Short Mosey around the parking lot back in front of the Dance studio.

15 IC SSH
10 IC Windmills
5 Burpees OYO
15 IC Seal Jacks
10 IC MNC
5 Burpees OYO
15 IC Plank Jacks
Stretch
15 IC Mnt Climbers

First Routine

12 Days of Christmas. This is where the Mumblechatter got dialed up a notch.

Basic 12 days of Christmas set up. Started with day one and got to day 12. Reps of a given exercise matched the day.

Day 1 Burpees
Day 2 Burpees
Day 3 Burpees
Day 4 Burpees
Day 5 ( 5 Count rest)
Day 6 Squats
Day 7 SSH
Day 8 IW
Day 9 Calf Raises
Day 10 LBc’s
Day 11 Flutters
Day 12 BBS

I set this up so after day 5 we ended each “round” with 10 Burpees. Again, this was a crowd pleaser.

We then took a short mosey around the parking lot again for the second routine of the morning.

This format was similar to the Laredo workout but obviously modified.

4 rounds

25 Merkins
25 Squats
25 BBS

Lap that we just did in the parking lot.

It was here I put on some music for the PAX as we did these exercises.

With only 5ish minutes to go I got us back to COT for a 4-minute AMRAP. I would call out an exercise and we would max out reps.
Minute 1- HR Merkins
Minute 2 – Flutters
Minute 3- HR Merkins
Minute 4- Plank.

COT: Show some BDE guys and share whats on your hearts. Be specific. As someone said in COT today you can’t get specific help if you don’t have a specific ask.

AYE!

Always fun to lead.

Thanks to all of you!

TClap |
0

Christmas Convergence

Leave a comment

WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area

Sprocket thang at the grass field: Wheel Spoke

Center Hub: 5 burpees

Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub

Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub

Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub

Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub

After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.

MARY: None

ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer

TClap |
0