Tag: SugarBug

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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Dancing in the Pale Moonlight

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WARMUP: SSH, Windmill, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs

THE THANG: Mosey to the hill behind the school and did 11’s
-First set was Squats at the bottom and Jack Webbs after a run to the top
-Second set we turned toward the bridge and did Dry Docks at one end and lunge walked about 20 yards to do 4 count LBCs on the other. The lunge walked back

MARY: Had time for some flutters until 6

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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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Burpees and a Late Backblast

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It was a steamy morning in the Fort and the mumble chatter was second to none.

Warmup then a quick Mosey over to Grace Church for some pain.

Cones setup for a Canadian Football style gauntlet of pain.
Round 1: 20 burpees
Round 2: 20 burpees, 40 squats
Round 3: 20 burpees, 40 squats, 60 CCDs
Round 4: 20 burpees, 40 squats, 60 CCDs, 80 monkey humpers
Round 5: 20 burpees, 40 squats, 60 CCDs, 80 monkey humpers, 50 Flutters.

We ran a lap between rounds.

Back to COT for prayers and praises.

JWow

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Remembering Cash

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Took a few moments to remind the Pax about the AO. The Coop was renamed “Ring of Fire” in honor of Cash (Hospital name Jay Griggs) . He was given the name “Cash” as in Johnny Cash due to his all black outfit he worn at his first workout along with his hometown of Nashville, TN. Cash passed away in September 2020. I did not know him personally, but he had a significant impact to several Pax. This impact is continues to shine bright in The Fort.

Warm-up lap around the parking lot. Circle up for exercises ( SSHs, Imperial Walkers, Wind Mills, Moroccan Night Clubs, Arm Stretches).
Next, we each grabbed a cinder block.
Round 1 – Catch me if you can
Partner 1 – farmer carry both blocks
Partner 2 – Merkins and Squats, 5 each
Flip flop
Round 2
Partner 1 – Carry block up to school and back
Partner 2 – Squat Thruster
Flip flop
Round 2
Partner 1 – Carry block up to school and back
Partner 2 – Bent over row
Flip flop
Round 3
Partner 1 – Run to school and back
Partner 2 – Pull-up + Man Maker starting at 1 rep +1 rep until partner returns.
2 sets

We finished with Cash’s prayer:
Search me Lord. Lead me to you. Help me to be a good man, a good father, a good husband and a good employee. Help me to forgive and release from resentment those that I feel have offended me. Let me see the good in others and draw that goodness out of them.

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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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