Tag: Sofrito

Three’s a Crowd

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WARMUP: Windmills x 10 & MNC x 10 & Imperial Walkers x 10
THE THANG: Ejercicios (spanish for work stations) 10 Reps at each.
1. Sandbag Chest Pulls
2. Merkins
3. Kettle Bell Squats
4. Over the Shoulder Sandbag throws
5. Kettle Bell Swings
6. Ruck Triceps Pulls
7. Flutter Kicks
8. Single Lunges
9. More Merkins

After two rounds, Mosey for two laps around track and back to the rounds.
MARY: 4 Count Squats (Toes, Knees, Hands, Up) ask @Mainframe his thang.
ANNOUNCEMENTS: 10 year Alcatraz Reunion and read your newsletter in spam.
COT: Stays in COT

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Happy 11th Anniversary

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WARMUP: mosey to a random lot for 11 of various exercises

THE THANG: mosey to the east of Lowe’s for 11’s – hand release merkins and squats. Mosey to rail behind Lowe’s for 3 sets of 11’s – dips followed by merkins, dips and wide arm merkins and dips and diamonds.

Mosey to the mulch piles for more 11’s – flying squirrels and lunges.

Mosey to cot doing 2 flying squirrels after every island.

With 1 minute to spare pax stretched and did a 20 second body destroyer.

MARY: no time
ANNOUNCEMENTS: affirmative and in the newsletter you should read.
COT: 5th core principle

Thanks for the call Peach Stand. Honored to lead on the 11th anniversary of the fort. Keep giving away what’s been generously given us.

Cyclops

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Into the woods

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WARMUP: We don’t need no stinking warmup

THE THANG: Stop! Slow mosey time down the hill to the circle island

IC x 10: calf raises, MNC

Slow mosey up the hill into the woods and back down the hill to the same island:

IC x 10 cr, MNC, step ups

Slow mosey to the back of the campus. Double time weaving through islands.

Slow mosey to amphitheater.

IC x 10: cr, MNC, su, squat (mind the noise lest Gladys report you)

Slow mosey through fire pit, across street to front parking lot. Head toward Starbucks, slow mosey to yoga and move into next lane toward 160.

Form line facing buildings, shuffle left, midway between islands, face 160 shuffle right. Slow mosey to end and return leg across parking lot. Double time from mid point of leg to end. Head to COT

MARY: Nope! Not today

ANNOUNCEMENTS: There were some. Any questions – NEWSLETTER

COT: Was held

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Potpourri of Pain

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WARMUP: windmill, arm circles, merkins, mountain climbers
THE THANG: mosey to pull up bars.  5 sets – counts of 5,4,3,2 and 1 with 5 merkins in between each set of pull-ups.  Mosey back to parking lot and pick up coupons.  Form a line.  One person used the sand bag and performed 25 squats and functioned as the timer.  Remaining pax performed the following exercises:
Merkins
Dips
Carolina Dry Docks
Squats
Calf raises
Alternating lunges
Single Leg Deadlifts

After the above exercises were done, we took a lap, came back and changed coupon to the kettlebell. While one PAX performed 20 curls, remaining PAX worked through the exercise set listed above. Took another and came back to the wall for some air chair and balls to wall. Formed back on the line and did 100 yd sprints with 1 min of plank between each sprint.
MARY: 3 min of Ab work and finished with my hip exercises.
ANNOUNCEMENTS:
COT:

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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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Why did the Frog cross 160?

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WARMUP: Ruck up!
THE THANG:
We left Kinsgley, heading south across 160, in the darkness of the gloom. Our goal was to check on those PAX loafing at The Coach’s Box. Very little traffic this early in the morning, so no troubles crossing. Lots of chatter about the recent Aaron Rodgers injury… could we match his snap count in miles this morning?
We had a great pace down Munn Rd, crossing to get onto FMHS property. Stopped in the student lot to do some exercises IC: Squats, Merkins, Shoulder Press. Ruck Up and continue.
Witnessed some loafing at the Coach’s Box. I guess that’s what happens when Cyclops is DR.
Touched HWY 21 and made the 180.
Stopped at the Gym for a few more exercises OYO: Step Ups and Dips on the benches. Ruck Up!
Good pace back across the parking lots and up the most underrated hill in The Fort by the football stadium.
Sugarbug and Shady began reminiscing of Michigan, it was too dark to tell if any tears were shed. Perhaps YHC will visit one day.
Stopped in the bank parking lot for a few more exercises IC: Squats, Up Right Rows and Shoulder press.
Safely made it back across 160. Made a small lap around the front of Kingsley and back to CoT. All PAX made it 3miles.
Perhaps Aaron Rodgers should ruck during his rehab?
MARY: None
ANNOUNCEMENTS: Were made.
COT: Stays in CoT.

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In Honor Of September, 11, 2001

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WARMUP: All PAX but Shield dropped in the plank with their ears wide open to listen to our brother Shield share his experience as an NYPD officer on 9/11/2001. This included the names of a few of Shield’s fallen brothers. Some of us have been fortunate enough to hear him talk about that day but every time I hear it, I take away something new. This morning was no different.
Following the plank, we mentioned a few numbers of significance for the PAX to think about:
9 & 11: This was obvious
22: Years since that day 22yrs ago
100: The number of days Ground Zero in NY smoldered
ALL PAX 100 Side Straddle Hops (50 in cadence) & 22 Burpees

THE THANG: Grab your bell and meet over by Clickbait’s trailer where we had more gear. Everyone has a weight of some kind for the following 9 exercises:
11x Kettle Bell Swings
11x Thrusters
11x Goblet Squats
11x Bent Over Rows
11x Overhead Tricep Extensions
11x Big Boy Sit-ups w/ Weight
11x Bicep Curls
11x Standing Lunges
11x Overhead Press

We went through these 9 exercises one more time and occasionally modified the cadence.

In groups of 4, we all got to experience the 200lb sand bags for 4 reps, taking the bag from the hips, to the shoulders, to an overhead position, back to the shoulders and finally, back to the hips. If we weren’t on the 200lb sand bag, we did the same evolution with our own coupon.

Then, back to 22 Side Straddle Hops & 11 Burpees.

MARY: Throughout
ANNOUNCEMENTS: Lots in the newsletter & THE BLOOD DRIVE
COT: Indeed

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Dealing out some Man Makers

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WARMUP: The usual… SSH, various walkers, some nightclubs… all the fun stuff
THE THANG: Broke out a deck of cards, but I know Band Camp always complains about the low numbers being too easy so I modified the work to accommodate. I left swings off however, just to give him something to complain about…

Diamonds: Overhead Press (each arm)
Hearts: Squats
Spades: Lat Raises
Clubs: Curl (total not per arm)

Numbers 2-4 were man-makers instead of the above movement, and Aces were 1 man-maker followed by a lap around the lot

Made it through most of the deck. One lap and a few man-makers short of complete…

COT: thanks to all who joined me. Good times we’re had by all

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The Soul is well when carrying the Spirit

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WARMUP: N/A
THE THANG:
Ruck 3.3 mi in 59mins 17:56 pace
20 squats
MARY: N/A
ANNOUNCEMENTS: Read Newsletter but be at 911 run Saturday
COT:
Prayers for health concerns, jobs, kids and marriages

Live and be the same man in all areas of life!!👏🏻🔥👆🏻

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