Tag: Spectre

Sink roulette deck of cards

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17 eager and excited pax showed up. Some brought sand bags, some brought just their willing attitude which was quickly put on point upon the pile of sandbags awaiting them.

After a quick run around the parking lot, a few in cadence SSH, followed by burpees, and that repeated a few times, it was time for business.

Deck of cards was the game. Rules were simple. Follow the count on the card and suit to the key on the paper.

Here’s the extra kitchen sink rule: for the 4 cards laid out, 1 card was chosen by a pax to either pick red or black. If correct, follow the card suit/count. If incorrect, penalty was double the count.

All exercises were done with your sandbag.

– 2-7 diamonds manmaker
– 8-Ace diamonds squats
– 2-7 spades lunge
– 8-Ace spades merkins (just do regular merkins
– 2-7 clubs clean and press
– 8-Ace clubs flutter w/ a press
– 2-7 hearts chest press
– 8-Ace hearts curls
– Joker gear carry shuffle 100 yards and then 1 min sandbag toss over shoulder, 100 yard shuffle
– A few “breaks” were added which included some slick run cool downs and a few gear shuffles with no bag toss

For the record, there were some incorrect cards chosen which were a crowd favorite as you’d expect.

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Jock jams tabata

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WARMUP: mosey to loop for IC exercises and stretches
THE THANG: Head to toes Tabata – 8 cycles, 6x sets ea. 25 secs on, 10 secs rest/1 min recovery.
1. cdd/run lap
2. Dips/crab walks
3. Merkins/butt kickers
4. Lbc/bearcrawl
5. Superman’s/run lap
6. Monkey humpers/lunge walks
7. low slow Squats/recovery
8. Calf raises/ mosey back to cot
MARY: no time
ANNOUNCEMENTS: bethel serve needs signups, rock region 10 year, Jaegar, cannoli run
COT: prayers for injured pax, prayers/praises for clear minds during transitions in life

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AKA 2024 at the Colosseum

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WARMUP: mosey, dynamic warm-up including high knees, butt kicks, lunges, side lunges, etc
dynamic planks and upwarddownward dogs
THE THANG: groups of 4 and 5
station 1: bulgarian L 30″, bulgarian R 30″, 30″ rest
station 2: RDL L (with weight) 30″, RDL R (with weight) 30″, 30″ rest
station 3: curb burpees 30″, flutters 30″, 30″ rest
2 rounds
station 1: side shuffle through pillars about 50 yards total
station 2: farmer’s carry weights (until shufflers done shuffling)
station 3: burpee broad jump (until shufflers done shuffling)
2 rounds
station 1: step-up L (with weight) 30″, step-up R (with weight) 30″, 30″ rest
station 2: front squats (with weight) 30″, double leg RDLs (with weight) 30″, 30″ rest
station 3: curb burpees 30″, flutters 30″, 30″ rest
2 rounds
MARY: yes – Q’d by ~5 pax
ANNOUNCEMENTS: RH 10 year coming up
COT: Prayers for those affected by storm in RH.

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Unexpected

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WARMUP: yep
THE THANG: Dora hill runs with upper body at the top and lower body at the bottom. Run to print shop. Obstacle course on the bars. Lots of dips, pull ups and pushups.
MARY: 50 flutters with slow merkins
ANNOUNCEMENTS: check your newsletter
COT: praises for everyone coming out

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AKA meets BOP

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17 men showed up at The Stockade this morning for AKA Friday. Quick disclaimer and warm-ups consisted of SSHs, Windmills, Imperial Walkers, and Plank Stretches. Mosey around the parking lot for the main event, Board of Pain. Men have laughed, men have cried, but no man has ever completed all exercises within a 45-minute period.
Today, we would tackle the board as a two-man team, split the reps into two rounds. Once the team completed the exercise, we ran a lap. Exercises listed below:

Round 1

Burpees – 50
Calf Raises – 75
Ski Abs – 50
Merkins – 50
Deep Squats – 50
LBCs – 100
Carolina Dry Docks – 50
Russian Twists – 50
Mac Tar Jai– 50
Jump Squats – 50
Mountain Climbers – 50
Shoulder Raises – 100
Mary Catherines – 50
Hello Dolly – 100
Wide Arm Merkins – 50
Squat Jacks – 50
Flutters– 50
Burpees – 50

Round 2

Repeat Round 1

Some of the team made it to the second round complaining about the burpee count. Farthest team made it to Ski Abs. Great work men!

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Cheese and Bear Shredder Block Party

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Mentioned the core principles and mission of F3
WARMUP: Ran up the hill across the street of the AO to the parking lot and began the Warmup consisting of SSH, Windmills, Morrocon NC, Imperial Walkers, and Strawberry Pickers
THE THANG: We began with the Cheese Shredder and then went into the next exercises as follows:
From the first light pole, we would do Burpees in a ladder starting with one Burpee and went to the last light pole and did 10 Mountain Climbers. The mode of transportation between the light poles for the first round was a Bear Crawl. Then we ran back to the first pole and continued to 2 Burpees and went to the last pole and did 20 Mountain Climbers with the mode of transportation as Lunges. So, we completed 8 rounds of these exercises in the above pattern with the mode of transportation in Round 3 as Crawl Bear, Round 4 as Crab Walk and rinse and repeat the modes for Rounds 5-8. At completion of Round 8, we ran back to COT.
MARY: Not enough time
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Fun with buckets

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Everyone loved my Q this past Friday. We had 3 buckets placed around the parking lot with various exercises to pick from each bucket. Many of you have struggled through it before. If you haven’t it truly is one of the more inventive and talked about workouts in the Fort. Just ask me about it next time. Really.

Somehow Anchorman was the hero as he managed to pick the one ticket that had only 2 burpees. Winner.

We had a great COT, with Spectre bringing his heart after the very long few weeks that he and his family have been through. If you’ve given them a thought or a prayer recently he is grateful.

Boogie Down can use some prayers dealing with some “Senioritis” (as we have been there) and props to Double D for this weekend’s wedding festivities. Sprocket’s excited about a 2.0 baptism and I’m traveling this weekend for the death of my stepfather. I’m sure there were others I’m missing. Safe travels for Peach Stand.

-30-

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All About the Ass Kicking Benjamins

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WARMUP:
Warmup:

SSH
Imperial Walker
Windmill
Hillbilly Walker
Honeymooner/Downward Dog

THE THANG:
Mosey to Grace

Dora at Grace
100 Merkins
5 Burpees with partner
100 Squats
5 Burpees with partner
100 Dry Docks
5 Burpees with partner
100 Lunges
5 Burpees with partner
100 LBCs
5 Burpees with partner

Serpentine Run with 5 merkins

Mosey to COT

Mary was completed

ANNOUNCEMENTS:
Bethel Men’s Shelter
AMRAP for Autism
Jaeger

COT:
Health
Recovery
Patience

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Ass Kickin’ Suicides

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WARMUP:
windmill
Imperial walkers
Hillbilly walkers
Cherry picker
Moroccan nightclub

Mosey w/out bell
20 merkins on curb in cadence, mosey
THE THANG:
Lunge walk to front of church
Count off by 4, set up for suicides

Board 1
10 man makers, run
15 goblet squats, run
20 lawn mower pulls – 10 each arm, run
25 American hammers – single count

Board 2
10 curls, run
15 low slow squats, run
20 halos, run
25 big boys, run

Board 3
10 upright rows, run
15 figure 8’s, run
20 overhead press – 10 each arm
25 lbc, run

Board 4
10 snatches, run
15 kettle bell swings, run
20 lunges – 10 each leg, run
25 box cutters, run

MARY:
ANNOUNCEMENTS:
COT:

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