Tag: Sprocket

Deep in the Honeycomb at The Hive

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WARMUP:
Few exercises to get the PAX loose

THE THANG:
8 exercises
4 rounds
30 yard run and abs in between each round

MARY:
Couple Mary moves
ANNOUNCEMENTS:
Newsletter
COT:
Just don’t say you’re being intentional…put some action behind the words and do something 👏🏻🥓🔥👆🏻

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Gratitude Reminder

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WARMUP: None. Only HIMs, none needed

THE THANG: 3 runners tackled 4-5 miles down Jackson, up Harris, back via spratt and misc trek through Whiteville Park.

5 ruckers tackled the Jackson/Harris/Massey loop plus some WEP time.

All left COT under the initial rays of Mr Sun up at least 1-0 on the day. Sprocket and Old Bay left up 2-0 after a double down.

COT: Blessed by the presence of Cornhole! he reminded all pax of the truly powerful source The Fort is to fuel each of us. he knows it well bc of the absence in his daily life since his move to Chester. may those of us who drink from this fountain truly appreciate what it offers!

Thanks to virgin Dawn Patrol pax (Quack and CK) for adding DP to their itinerary. we’re gaining traction — 8 pax is a new site record!

Thanks to Cake Boss for passing the baton to me in his absence. always an honor to lead.

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Attendance Taker

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WARMUP: Ran a short loop around the parking lot
THE THANG:
Rucked around the property , did a series of exercises and some partner work on the field, overhead carry, suitcase carries while the partner stayed back and did a series of excersises.
MARY:
ANNOUNCEMENTS: D2D, Bethel Men’s Shelter
COT: Closed in prayer

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Old Kingsley and the Box

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WARMUP:
THE THANG: 3.74 miles
MARY:
ANNOUNCEMENTS: Fundraising check presentation
COT: Prayers for Arlene, Marriages, mental health, still sick and suffering alcoholics

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Falling Sand

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The Thang:

Mosey to back parking lot
5 rounds
10 deadlifts
10 hang cleans
10 squats
10 OH press

10 sandbag burpee complexes

Move to field
50yd bear crawl sandbag pull down
50yd sandbag toss back

Partner up
P1 50yd double farmer carry
P2 Sumo Yoga low squat arms OH

P1 double ruck carry
P2 Superman hold

P1 low plank w ruck
P2 100yd run

Moleskin: YHC busts another filler bag, easily shedding 10 points of sand in the final 15 minutes of the workout. Maximus represented the “still wearing shorts in February” club before flying off to warmer weather today. PETA was recovering from the death flu and still put in the work. Sprocket was alone in his thoughts on the field but is always chatty when humping weight. And, last but not least, Spider-Man served up a web of mumble chatter and groaning when it came to sandbag complexes and bear crawl drags – I kinda like it.
Always a pleasure – Solo

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Metal 🤘🏻

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WARMUP: SSH, merkins, arm circles, squats
THE THANG: Tabata 60 secs on, 60secs off:

Halo, Merkin, swing, Flutter, Row, LBC, Goblet Squat, Jump squat, Single Leg Dead lift, Alt Lunge.

We got through 2 rounds of this full body upper middle and lower workout. Lots of great mumble chatter mostly about the hair metal play list. Let’s just say it was a generational divide!

All worked hard and felt it the next day.
Aye! Jekyll

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Hidden Karma on MJs B-Day

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WARMUP: SSH X10, Baby Arm Circles X 10, Cherry Pickers X 10, Short Mosey, High Knees, Karoake, with a 7 (dips & Derkins) on the back benches. Mosey to Bball court.

THE THANG: 4 corners at each 3 pt line. Each station began with 6 Bobby Hurleys (honoring Michael Jordan’s birthday – remember the 6 threes he hit in the first half of the Finals back in 90?) Station 1: 10 Shoulder Taps in cadence then run, Station 2: 20 big boys (yes 20) then lunge walk, Station 3, 20 Merkins then NUR, Station 4: 10 LBCs in cadence then bear crawl. Plank for the 6. Then reversed the transport mode and direction. Crawl Bear, Run, Reverse Lunge Walk, NUR. Plank for 6.

Mosey to back drive. Had 9 toys under a blanket (3 sand bags, 2 Cindy’s, 1 curl bar, 1 KB, 1 Case of Water, and a Jump Rope. Pax rotated stations of labeled exercises with about a 80 yard out and back run. Totaled about 16 rounds.

Mosey to COT for 10 in cadence mak tar jyes
MARY: Nah.
ANNOUNCEMENTS: Cannoli Run, Christmas Party
COT: Prayers lifted.

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J WHERE?

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WARMUP: various around the parking lot
THE THANG: partner Dora with 100 merkins, 200 squats and 300 lbcs with a run to the other end of the strip in between

We did various waterfall rounds ( bond jacks, bear crawls, etc) while the rest of us did a wall sit outside persis
MARY: a few
ANNOUNCEMENTS:
COT:

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Life is Like a Box of Chocolates

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WARMUP: Valentine’s Day themed warmup

Diamond Merkins x 10 – for all the diamond rings being given away today
Lunges x 10 – in preparation for getting down on one knee
Pickle Pounder x 10 – if you know you know, you know?
Monkey Humpers x 10 – reference above

THE THANG:

1) Lunges for Lovers

Partner Up
Down and back in front of school
Partner #1 carries sandbag rotating between sang bag toss and overhead carry. Partner #2 stays at home base working on series of exercises. Rotate until exercises are complete.

50 lunges
50 squat and jumps
50 over the shoulder toss

2) Life is Like a Box of Chocolates

PAX take turns pulling cards with exercises from “box of chocolates”, never knowing (but having a general idea) of what they’re going to get.

Front Squats x 10
Front Squats x 10
Back Squats x 10
Back Squats x 10
Overhead Press x 10
Overhead Press x 10
Bent Row x 10
Bent Row x 10
Curls x 15
Curls x 10
Curls x 5
Deadlift x 10
Deadlift x 10
Bench Press x 10
Bench Press x 10
Manmaker x 10
Manmaker x 5
Firemans Carry
Overhead Carry
Bearhug Carry
Merkins with sandbag pull thru x 10
Merkins with sand bag pull thru x 10
20 LBC’s
20 Big Boys

MARY: Negative. Finished with a bit of Broga.
ANNOUNCEMENTS: Q versus Q in March. 3/1 Q School and Stockade. 3/2 Print Shop to present Bethel check @ 1pm. 3/9 Springtime Invergence. Get on a Rooster Team with @StraightUp. Maximus is hosting a Christmas Party.
COT: Don’t carry your weight alone. Prayers for healing of cancer/illness. Prayers for the men at Bethel and those that support. Travel.

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Hero WODs

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WARMUP: Bear crawled to the starting point of The Longest Mile
THE THANG:

The Longest Mile
• 10 Burpees
• 100 meter Run
• 10 Air Squats
• 100 meter Run
• 10 Merkins
• 100 meter Run
• 10 Big Boys
• 100 meter Run

4 times

The Seven
• 7 Handstand Push-Ups
• 7 Thrusters with Cinder block
• 7 Knees-to-Nipples
• 7 Deadlifts with Cinder block
• 7 Burpees
• 7 Kettlebell Swings
• 7 Pull-Ups

Seven times

Last 10 minutes were a Hill Marry
SSH – run down the hill
Freddie Mercury – run up the hill
Lunges – run down the hill
Fire Crackers – run up the hill
Single Leg Squats – run to COT

MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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