Tag: Slow Jams

Football = Rugby? American? European?

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WARMUP: very slow windmills, very slow low slow squats, IW, Morrocan nightclubs
THE THANG: 2 rounds of suicides with LBCs at the end of each, 5 rounds of rugby sprints, mossy to oil change back lot for 2 rounds of step ups and dips, mossy to HT wall for merkin murders (first pax run to opposite wall and back while all PaX do merkins, and then move down the line). Missy back for 2 more rounds of rugby sprints, then 5 min of Mary
MARY:
ANNOUNCEMENTS:
COT: Walker and his family loss, patience, schools, health

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Clydesdales, Wed Aug 16

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Apparently we ran, apparently there were 22.

The route was spectacular, all downhill, except for the uphill.

Looks like we made it,

Barry Manilow

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Vision at the VA

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WARMUP: mosey around parking lot with dynamic warmup. Toy soldiers, imperial walkers, karaoke, hamstring sweeps
THE THANG: 3 min timer with various coupons and exercises. The focus was on proper form and discussion on how we can continue to improve leadership development process in TheFort.
SSH,
Shorty chair squats,
Shorty chair step ups,
Big boy burpees,
Cross over lunges,
Sandbag over the shoulder toss.
MARY:
ANNOUNCEMENTS: HIM camp coming up. Look for mentors and mentee to transfer positive habits
COT: had to be there.

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Badlands returns…. and then exits

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My first day back after vacationing for 2 weeks. hurt my back so may be out for a bit again.

WARMUP: run to coffee shop on Dave Gibson – Plank for 6, left arm high while discussing mission of F3, right arm high while discussing 5 core principles, then 10 merkins IC. continue down to parking lot at school.

THE THANG: 11s with diamonds on one end and imperial squat walkers on other end. every time you pass the sign in the middle, 3 burpees.

didn’t make it all the way through

ANNOUNCEMENTS: welcome FNG Skid Row

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Taste of pain at the buffet

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Rolled in with 10 min to spare but unbeknownst to me that was much time to get all of my torture equipment set up.

WARMUP: None straight to the THANG

THE THANG: Set up 16 stations and 3-sets of cones towards HT. Set a timer HITT timer for 1 min of exercise then 10 sec of rest then move to your right to the next station for 4 sets. Then proceed to to run suicides with the timer set for 2:10 what ever time you have left is your rest time.

Stations
1. Dumbbell front raises to lateral raises
2. Dumbbell Squat to Overhead Presses
3. Dumbbell swings
4. Slam balls
5. Throws
6. Sandbag Overhead Throws
7. Sandbag Curls
8. Hand Release Merkins
9. American Hammers With Medicine Ball
10. Alternating Toe touches
11. Kettle bell Chest presses
12. Sumo Squat Pulses
13. Burpees
14. Reverse Crunches
15. Wipers
16. Mike Tysons

ANNOUNCEMENTS:

COT: continued prayers for the Weed family’s loss of their son. Also prayers for a church goer that was hit by a car.

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The Mighty Five at the Golden Corral

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Five, fine Fort Millians gathered at the HT lot for another helping at the Golden Corral. Here is what they did:

THE THANG:
Mosey around the HT lot and circle up near the front of Harris Teeter for COP:
SH x 25, windmill x 10, merkin x 15, squat x 20, imperial walker x 20, box cutter x 20, wide arm merkin x 15, Alabama ass kicker x 15 (L/R), mountain climber x 25, cherry picker x 15

Mosey to the lot in front of Best Brains. Using the parking lines as a guide, side shuffle left along the line, quick steps forward to the next line, side shuffle right, quick steps to the next line. Continue until we reach the end (approx 10 lines). Rinse and repeat in the reverse direction back to the starting point.
Line up along the first parking lot line.
Bearcrawl to the end, 10 burpees, bearcrawl back, 10 burpees
Lungwalk to the end, 15 bmbjcks, lungewalk back, 15 bmbjcks
Crabwalk to the end, 20 diamonds, crabwalk back, 20 diamonds
Lungewalk to the end, 10 burpees, bearcrawl back, 10 burpees

Indian Run around the lot and circle up at the flag for ABLAB:
Freddie Merc x 25, Rosalita x 20, Superman x 3

ANNOUNCEMENTS: Check your newsletter.

COT: We prayed for loved ones and friends with cancer and for the teachers and students going back to school.

Lots of chatter today, including ‘Apache 10 counts’ from everyone recalled their beginnings at F3 and how they were named. We all got to know each other better this morning.

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Tire Flips and Blips

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WARMUP: yep, did it on the run and in between some Indian runs
THE THANG:
had some tires to flip and kettle bells to deadlift, press, and swing.

second round was no tires, but still stations
-3 on pull-ups
-1 on merkins
-3 with a kettlebell to squat
The man doing the merkins called up and down for 5 reps at each station

Moseyed back with some mobility exercises throw in (shin box!)

MARY: a tad
ANNOUNCEMENTS: DD hands off Nantan Flag to Esso tomorrow

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Walk around the church

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10 #ao-golden-corral for a @chickenhawk walk around the church.  There was some #feba.  by @OldBay and @Twister with just a bit of mumble chatter across the rest of the pax.  We had some UvU, iron sharpening iron and a great morning under the 90% waxing Gibbos moon.

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Importance of Running Backwards

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WARMUP: Plank-updog-downdog-merkins; Plank-updog-downdog-shoulder taps; Plank-updog-downdog-peter parker; Plank-updog-downdog-plank jacks; Plank-updog-downdog-diamond merkins; Plank-updog-downdog-other variety of dynamic plank work and so on and so on
THE THANG: Partner merkins x20, flutter kicks x20, partner leg throws x15; Windmill merkins x10, flutter kicks x20, partner leg throws x15; Partner merkins x20, flutter kicks x20, partner leg throws x15; Windmill merkins x10, flutter kicks x20, partner leg throws x10 — a little extra Mary mixed in.
Mosey to the apartments- complete dynamic warmup including hamstring sweeps, walking RDLs, deep lunge walks, toy soldiers, high knees, butt kicks; BACKWARDS sprints up the hill towards the fire station x4; Last sprint was a challenge- each pax had to surpass their previous stopping point before tagged by YHC, otherwise the group was subject to an unknown penalty (probably burpees)… no one will ever know because the threat of penalty motivated everyone to sprint backwards that much faster!
We discussed THE IMPORTANCE OF RUNNING BACKWARDS at COT. If you’re getting some miles in with your fellow pax and they’re dogging it for whatever reason, it’s important to be able to run backwards faster than they’re progressing forwards, look them in the eyes, and say whatever motivating (or demeaning) statement to give them a kind gut check! SkateOrDie knows this too well from YHC.
ANNOUNCEMENTS: Pints & Padres tonight!
COT: Beaker’s son turns 4 today. Prayers for physical and mental illness among the pax. Prayers/praise for Halfshell’s boys heading to camp.

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All about Mark’s Ass

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This morning started innocently enough. Good group of PAX showed up and as we were about to get started Change Order mentions his butt was sore from all the squats and lunges yesterday. So we mosey over to behind the tire shop to warm up. He immediately says he’s not sure he can do step ups on the wall so we start with windmills…then do step-ups. It all pretty much went downhill from here. Series of exercises using the wall: windmills, step-ups, SSHs, derkins, squats, inkerins, mtn climbers, more step-ups, overhead claps. From there mosey to the far end behind the center, past the ever-ripe dumpsters, for some shredder sets.

First set – 10 hand release merkins, 9 mtn climbers, 8 hr merkins, 7 mtn climbers…..down to 1 mtn climber then finish with 10 hr merkins.
2nd set – Legs, more Change Order mumblechatter: 10 squats, 9 lunges, 8 squats…..1 lunge then 10 squats.
3rd set – 10 hello dollies, 9 freddie mercs, 8 hello dollies….1 freddie merc then 10 hello dollies. Keep feet off ground for entire sequence.

Mosey up to parking lot in front of church. Series of cards on far end of lot. Each card has a group exercise and a hold exercise. While 1 PAX runs to get card, rest of PAX do the hold exercise. Then when PAX returns we do the group exercise. Group exercises were 10 burpees, 15 diamond merkins, 15 jump squats, etc while hold exercises were plank punches, squats, SSHs, etc. However it worked out the first couple of cards were mostly leg exercises so Change Order was really happy to talk about his ass soreness some more. Finished a round of this and then moseyed back to COT for a few abs. A little light on the miles today but we got in everything else. Thanks for the opportunity to lead today Slow Jams!

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