WARMUP: SSH, Moroccan Night Club, Cherry Pickers, Hillbilly Walkers
THE THANG: Mosey, Dora with Merkins, LBC, Carolina Dry Dock, Dora with Freddie Mercury, Burpees, Lunges, Nur, Mosey
MARY: 5 minutes of various
ANNOUNCEMENTS:
COT:
4 bootcampers 2 Ruckers at Coaches box.
First 30 we did a Tabata 6 rounds 4 sets each round. For “rest” between rounds we’d run up and down the hill at the entrance of the high school.
Each set was based off a base exercise… merkin squat bbs or burpee plus another exercise. You increase reps as you go through the set.
For example 1 merkin to 1 shoulder tap… then 2 merkins to 2 shoulder taps etc…
Merkins
Shoulder taps
Peter Parker’s
Plank jacks
HR merkins
Squats
R leg lunge
L leg lunge
Calf raises
Monkey humpers
BBS
Flutters
Freddie’s
Heel touches
Toe touches
Burpees
SSH
Seal Jacks
Imperial walkers
Hillbilly Walkers
—————-
Second 30 was a talk on Imposter Syndrome. Highly encourage you to research it but it’s something I feel we all encounter. Learn how to recognize in yourself and in others.
Thanks to Suplex for the opportunity!
:facepunch: :facepunch: :facepunch:
With no announcement as to the Q for the day as of the afternoon of the night before, which is unusual for <@U02679GQ1AT>, but becoming very usual for The Fort overall, I mentioned casually that I would just take it. So, Barkley dared me to. No, I don’t know exactly why, but here we are. It made me think of this as a Reverse Flick. In what may be the most famous scene from the movie A Christmas Story, Schwartz dares Flick to stick his tongue to the frozen flagpole on the playground. He throws all convention out the door and skips the Triple Dare and does right for the Triple Dog Dare. Which, as we all know, must be completed for fear of ever tarnishing a man’s reputation. In the case of the Colosseum, well, the roles were reversed and the metaphorical Flick (Barkley) dared Schwartz. Look, no one reads these except <@UGU3XR5RP> anyway, and it’s a weird place up in my head… so I’m just documenting all this for evidence when my wife finally has me committed. She’ll need a preponderance of evidence that I am, in fact, not quite right. This will help.
I decided to “play all the hits” of the Colosseum for our workout, explained in slightly more detail below. But again, as we all know that these are written primarily for the stats, I won’t bother with large amounts of detail.
WARMUP:
I’m sure I did some really slow windmills and stuff
THE THANG:
– Light poles to the end (before the right turn to go up the hill)
– Stop at each pole for 5 merkins
– Head up the hill
– Stop at intersections for 15 (double count) flutters
– Down hill
– Stop at intersections again for 15 LBCs
– Run to back to the wall
– Far side of lot – bear crawl to the wall, over the wall 5 burpees, over the wall, crawl bear back
– Bottom of the hill, grab a rock
– Overhead presses and curls
– Up the hill
– Stopping at light posts for 10 jump squats
– Down hill
– Stopping at light posts for 5 lunges each leg
– Grab a rock
– Chest presses, and something else I can’t remember
MARY:
No chicks.
ANNOUNCEMENTS:
Read your newsletter.
COT:
The 5th Core Principle.
WARMUP:
Windmill
Cherry picker
Moroccan nightclub
Squats
Merkin
Broga
THE THANG:
Bear crawl Indian run – fall back does 3 big boys. Around 2 islands
Ab circuit
LBC
Freddy mercury
Big boys
Pickle pointers
Plank
Gas pumper
One runs to the <@UGU3XR5RP> tower while others do exercises
Dora up hill
Carolina Dry docks 50
Merkins 100
Squats 150
Run up hill
1 additive burpee for each light pole
3 man makers w cinder block at the shed
Mosey up end
MARY:
None
ANNOUNCEMENTS:
Bethel
7/4
Sweaty Barry
Bourbon tasting
COT:
Health and blessings
Best wishes to <@UGU3XR5RP> on his trip. Safe surfing. Enjoyable carne asada fries and brews.
WARMUP: brief: SSH, IW, HW, dynamic stretching
THE THANG: the Clovis
15 burpee pull-ups
1 mile run
10 rounds
Maximus got 5 rounds before time. The rest got less.
The kudzu behind the school is threatening to take over.
1st Lt. Clovis T Ray’s son was 5 years old when he died in Afghanistan. He’d likely graduated high school this year
WARMUP: We did.
THE THANG: Warm up
4 corners in back lot – 3 rounds – 25 reps of each
– Merkins
– Squats
– Diamonds
– Big Boys
Dora
– 50 burpees
– 150 dips
– 250 CDD
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.
D-Day (June 6, 1944)
D-Day:
D-Day was the Allied plan to launch a massive invasion of Nazi-occupied France, opening a second front in Europe to relieve pressure on the Soviet Union in the east and hasten the defeat of Nazi Germany. The Allies aimed to break out of Normandy, liberate France, and advance toward Germany, ultimately ending the war in Europe.
Phases:
1. Airborne Assault: Shortly after midnight, thousands of paratroopers dropped behind enemy lines to disrupt German defenses.
2. Bombardment: Pre-dawn air and naval attacks targeted German coastal fortifications.
3. Amphibious Landings: From 6:30 AM, Allied troops landed on five beaches (Utah, Omaha, Gold, Juno, Sword). Fierce fighting occurred, especially at Omaha Beach.
4. Beachhead Establishment: By the end of the day, the Allies had secured footholds on all beaches, though not all objectives were met.
Casualties:
– Allied: About 4,414 killed on D-Day (over 10,000 casualties including wounded/missing).
– German: Estimated 4,000–9,000 killed or wounded.
– Civilians: Around 3,000 killed.
Significance:
The Normandy invasion was a turning point in World War II, marking the start of the liberation of Western Europe and placing immense pressure on German forces. Elaborate deception plans misled the Germans about the invasion’s location, and extensive planning ensured the Allies achieved surprise and established a crucial foothold in France.
WARMUP:
– Mosey around the parking lot to the cinder block storage
– Mosey with a cinderblock to the bleachers
– SSH X20
– Windmill X10
THE THANG:
Phase 1 “Overlord”
• 1944m Run = ~1.2 miles = scale up to 5 laps on the track
Phase 2 “Airborne Drop”
• 60 Coupon BO Rows
• Run ¼ mile
Phase 3 “Omaha Beach
• 100yd Bear Crawl
• 100yd Crawl Bear
• Run ¼ mile
Phase 4 “Utah Beach”
• 60 Merkins
• Run ¼ mile
Phase 5 “Gold Beach”
• 60 Coupon Swings
• Run ¼ mile
Phase 6 “Sword Beach”
• 60 Overhead Press
• Run ¼ mile
Phase 7 “Juno Beach”
• 60 Flying Squirrels
• Run ¼ mile
Maximus and Splinter were the only two to finish. Everyone else had to skip the last 1/4 mile due to time (not because we were smoked).
WARMUP: mosey with ssh and merkins
THE THANG: Modified combination of the Danny Dietz and Matthew Axleson hero wods. Lots of running. Lots of reps.
MARY: only a little
ANNOUNCEMENTS: some
COT: yes
WARMUP: Pledge of Allegiance
THE THANG:
Inspired by the 2025 PGA Championship at Quail Hollow this will be a loop with 18 stops. The distance between the stops are based on the length of the holes (slightly modified down to get us 3 miles instead of the actual length of 4.3). The stops were marked with cones.
•Red = Par 4 = 4 Burpees
•Yellow = Par 3 = 20 Big Boys
•Green = Par 5 = 20 American Hammers
•Green Mile = Written on cardboard signs
We stuck together for the first 8 holes (1.25 miles) and then I turned the fast guys loose to run the remainder of the course (1.75 miles).
I didn’t hear it all, but I did hear some great mumble chatter:
– “Where’s the cart girl?” – Cyclopes
– “What’s the distance from the senior tees?” – Barry Manilow
– “There’s no such thing as a par 6, right?” – Dark Helmet
Thank you Nasa for the call.
COT:
Thank you Slapshot for your dedication and efforts as the 1st F Q!
Congratulations Bonsai and Time Machine on taking on the 1st F Q roles and to Cyclopes on assuming the LDP role. Really looking forward to seeing what you bring!
WARMUP: SSH, windmill, cherry pickers, navy seal burpees (10 count movement)
THE THANG:
Mosey to Walter Elisha
Run to each park bunch and do 5 Navy Seal Burpees. Wait for the 6 to finish then run to next bench together.
Once we reached the grassy hill, we ascended the hill with various MOTs:
Run
Nur
Bear Crawl
Crawl Bear
Burpee broad jump
At top of hill, accumulate as many squats as you can until the 6 reaches top of hill. Careful descent down the hill.
Continue our mosey down the path to remaining park benches.
Mosey back to Massey hill – lunge to top parking lot where we did merkins, calf raises, and proved to ourselves we got better at navy seal burpees.
MARY: yes and we shared the areas of our lives we need help in
ANNOUNCEMENTS: yes
COT: had to be there