Tag: Sprocket

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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2min Throwdown

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WARMUP: Typical warm-up mosey with exercises mixed in.
THE THANG: 2min rounds of:
Over the shoulders
Curls
1min rest
Sand bag throw
Reverse lunge walk
1min rest
Upright Row
Flutters w/ bag overhead (or slightly behind you)
Run big loop
Forward lunge walk
Bent-over row
1min rest
Squats
Overhead Press
1min rest
Thrusters
LBC’s
MARY: Yes
ANNOUNCEMENTS:
COT: Indeed – You should get to one.

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HWS 4/4/24

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Opened with a discussion about influencing others and not realizing the impact you have.

Men average 60000 thoughts per day. Often random and unconnected.

Discussed time spent alone with those random thoughts.

How often are you alone? Too little? Too much? Do you enjoy solitude? How long are you in solitude before it turns to loneliness?

Do you need more/less alone time?
What do you do to pass the time?

Great discussion this am. Thanks to those in attendance for their participation and engagement.

Hangin w/Stang is an awesome 2nd F event. Always good discussions. A fellowship WIN to start your Thursday each week.

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Ruck up but not on your back

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WARMUP: Mosey to include butt kickers, side shuffles, toy soldiers, side lunges.
THE THANG: As a group and with rucks overhead, traverse the large drop-off loop around the field and back to COT. When 1 PAX needs to drop the ruck for a break, all PAX do 10 overhead press.
This time going around the parking lot, walk with rucks in the position at the top of the upright row. When a PAX drops their ruck, all PAX do 10 uprights rows.
To the left side of the soccer fields. Bear crawl drag all the way to the fence on the other side, an estimated 150yds.
Partner up:
P1 farmer carries both rucks the width of the field while P2 does Peter Parkers until P1 returns. Flapjack.
P1 farmer carries again while P2 does something else…I forget. Flapjack.
Back to the parking lot:
10 Ruck Thrusters then run 25 yds slick
5 Merkins then nur back
5 Ruck Thrusters then run 25yds slick
10 Merkins then nur back
10 Ruck Thrusters
Done.
MARY:
ANNOUNCEMENTS:
COT:

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Lucky Board Seven

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WARMUP: Disclaimer Followed by some movements:
Moroccan Night Clubs x 10
Cherry Pickers x 10
WindMills x 12
Imperial Walkers x 10
Hillbilly Walkers x 10

THE THANG:
Mosey to Pull Up Bars to grab some Cindy’s and meet back at the gate by the track !

Lucky Board of Seven
1 Set = 7 Movements x 7 Reps each!

W/Cindy Bent Over Rows
W/Cindy Flutter Kicks-Chest Press (Right Leg Count)
Cindy Swings
Big Boy Sittups w/Cindy
Cindy Squats
Over Head Press
Run 1 Lap around the track!

Rinse and Repeat
We did all of them, some got up towards 12Laps others a bit less. Great WOD HIMs

MARY: Cindy showed up instead!

ANNOUNCEMENTS: Bethel Men’s Shelter, HIM Camp see for info! Read your newsletter !

COT: Just Like Vegas! What happens in COT, stays in COT !!!

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Who Fartleked?

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THE THANG: 3 runners ventured onto the roads while 4 ruckers moseyed thru FM Fartlek style, passing the lead baton for route and exercises. All got better.

Great to have Short Sale for his maiden voyage with Dawn Patrol and look fwd to seeing him back again.

Thanks for sharpening each other!

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Get Right at Acceleration Project

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13 Pax gathered for a downpainment prior to the Acceleration Project and to Get Right for the day. The goal is to grow in every area of your life, not necessarily by leaps and bounds, but inch by inch. The idea of getting 1% better is what ultimately leads to becoming a pro and preparing for the unexpected.

The Thang

Mosey to church parking lot

5 burpees then run to island
30 SSH + 4 burpees then run to island
15 IW + 3 burpees then run to island
10 merkins + 2 burpees then run to island
10 windmills + 1 burpee then run to island
5 burpees

Discuss the impact of Get Right in all 3 Fs

Mosey to FM Baptist lot and grab chalk

Each pax completed one round of each exercise for time and then were challenged to do at least 1 more in round 2

Burpees
Flutters
Wide arm merkins
Bombjacks
Hammers
Lunges
Donkey kicks
Big boys

Mosey home for a quick Mary

COT: Happy Easter

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Let’s get those 3 miles

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A little over three miles were enjoyed.
We started at exactly 5 with a thorough disclaimer from YHC.
Destination The Coach’s Box to see the PAX in action under the leadership of new site Q there.
Lots of cars were found, but no PAX.

Perfect time and location for some,
Curls
Head press
Flutter kicks
Merkins

We headed back to Kingsley, completed a little over three miles and then it was time for COT.

Announcement
Prayers
Praises

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Wet at WEP

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Wet morning, light rain, but it did not stop eight studs from coming out to the park and putting some work in. Warm ups in the parking lot. Next we traveled around the park stopping at each swing for 10 reps of merkins, squats, and LBCs.
We traveled up to the top parking lot, avoiding the divots and puddles. Shoulder shuffle on the sidewalk between the parking islands with 2 CCDs at every parking stripe. We ran it backwards to keep both shoulders in line.
Next, a lap around the park to the shovel flag. We used two sandbags alternating carrying them with the others performed an exercise.
Great job men.

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Late again!

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Started at exactly 5 AM with a proper disclaimer, YHC style.
Yes, we warmed up, with,
Side Straddle Hop
Produce Pickers
Hillbilly
Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

We started with the miler around Kingsley, and after completing it stopped for some,
20 Mountain Climbers
20 Shoulder Taps
20 Lunges
20 Step ups

Another lap around Kingsley, followed by,
20 Squats
20 CDD
25 Calf raises

Last lap around the area, with around 3.25 miles completed.

COT
Announcements
Prayers
Praises

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