Tag: Vuvuzela

Accountability takes a Brother

Leave a comment

Minnow Pond starts with the pledge of allegiance. Off to Church of God parking lot. The route – Crossroads 10 Merkins -4 different legs with 4 different exercises. 15 squats top of Hill, 15 Monkey Humpers top hill at 160, 15 dips in front of Bloom, 10 Bomb Jacks Road past COG. Repeat until 5:55. Met back for a quick Mary of 40 flutters in cadence. Head back to COT.

Discussed we need other men in our life for accountability, guidance in work, marriage, raising kids and keeping a balance. Can’t do life alone and plenty of men in the Fort that can provide wisdom of life. Seek out other men!!!

Thanks Jekyll for the opportunity to lead.
ANNOUNCEMENTS: Anniversary coming up for the Fort, stuff the bus, Stang Golf and read Newsletter.

COT:prayers for Jekyll recovery, Walker and others recovering. Marriages and kids starting back to school.

TClap |
0

We Went Bass Fishin’

Leave a comment

WARMUP: Discussed the route, got a head count. It was… poorly understood.
THE THANG: Old Kingsley loop over to Bob Jones stadium for some hill repeats, then back through the old Kingsley loop for 2.5 miles and 20 minutes of hills.
ANNOUNCEMENTS: Get your 10 year gear, Stuff the Bus.
COT: Bass-O went off the beaten path and was MIA until Vuvu went fishing and came back just in time for Boss Hogg closing us out in prayer.

TClap |
0

The Forts fastest AO

Leave a comment

Tuesday July 12th seabiscuit becomes the Forts newest official AO. Join us in the parking lot of Blues smokehouse @5:15am at the corner of Doby’s bridge rd and the bypass. This is going to be a speed based running AO, geared towards improving overall speed. If you’re not fast, then this is for you. If you are fast, this is also for you. It’s kinda like Disney, there’s something for everyone.

TClap |
0

1-Year Anniversary Pain Special

Leave a comment

WARMUP: SSH, Windmills, Morrocon NC, Merkin, Hillbilly Walkers, Overhead Claps, Calf Raises, and Cherry Pickers
THE THANG:
Pull ups and Stations= Round 1: Group 1 @ Pull Up Bar & Group 2 doing Burpees for 2 minutes; Round 2: Group 1 @ Pull Up Bar & Group 2 doing Squats for 1 minute; Round 3: Group 1 @ Pull Up Bar & Group 2 doing Seal Jacks for 1 minute
Tennis Courts Area= (12) Count/ Exercise for 3 Rounds and Run after each Round: Box Jumps, Derkins, I-Merkins, Dips, Shoulder Taps
Light Pole Transportation= Bear Crawl, Lunges, and Run Back to COT
Briefly talked about Q3.8 Candor
MARY: American Hammers
ANNOUNCEMENTS: Beth Shelter and Blood Drive
COT: Patience

TClap |
0

BAOPS worthy – don’t do easy

Leave a comment

WARMUP: Run to the back of the fields 5 burpees, windmills (for trucker), 4 burpees, low slow squats finishing to peoples chair while doing Moroccan night clubs. Mosey to pull up bars. Plank while each pax did 1 pull up (for trucker). Mosey to hole #2
THE THANG: the intention was to play 9 holes of golf. Squats at the tee box followed by burpees at the green rinsing and repeating over 8 rounds and a grand total of 72 each. On the first round – halfway to the green, the golf course staff had other plans and firmly asked that we leave the course. So……we played 9 holes of golf in the street taking our ball, squats and burpees elsewhere. We also did 10 double count monkey humpers in cadence facing the golf course access road. 30 ish minutes and two ten counts later we were complete with a total of 72 squats, 72 burpees, some running of hills in between and on to part two – four corners.

Part two – this looked much better on paper. Goal was 4 rounds. We got to 2 rounds before the clock demanded a return to COT.

Corner 1 – 7 krakens, 2 hand release merkins, 22 lunges (11 per leg). Crawl bear to corner 2

Corner 2 – 7 diamond merkins, 2 krakens, 22 squats – run to corner 3

Corner 3 – 7 merkins, 2 diamond merkins, 22 monkey humpers, bear crawl to corner 4

Corner 4 – 7 burpees, 2 squats, 22 wide arm merkins

Time was called at 0725 when Maximus and Vuvu rolled in from a long hilly 9 plus mile BRR training run to join us for……

MARY: 5 minutes of stretching – desperately needed and welcomed by all.

ANNOUNCEMENTS: 10 year anniversary is coming. Events running the week of 9/10 to 9/17. Get your hall passes in order.

COT: Praise for Bonsai’s two year anniversary of recovery from heart episode. Praise for the men of The Fort and prayers for continued discernment and patience in our homes and within our concentrica.

NMM: When we were asked to leave the golf course 10 minutes into the workout, the plan had to change. For the unprepared leader an event like that may have brought about a circumstance for which they weren’t prepared. Fortunately, for us, we are surrounded by HIM who help us know that remaining prepared and modifying for the unexpected is part of being the leaders we are called to be in our communities, workplace, and in our homes.

So…..always be ready for the expected, but prepare for the unexpected. Good reminders of that faced us in a small way this morning.

It’s always a privilege to lead at BAOPS – the site of YHC’s EH eight years ago. Great work by all pax this morning on a sticky and humid Saturday. Thanks to Skipper for the opportunity. Until next time……

Honored,
Cyclops

TClap |
0

Run and Gun Work

Leave a comment

WARMUP: Run
THE THANG: Ran to WEP where we ran the loop then ran the loop again stopping at each bench to do 10 merkins and 10 squats…rinse and repeat.
MARY:
ANNOUNCEMENTS:
COT: thanks to Jekyl for the opportunity to lead.

TClap |
0

PAX on a String

Leave a comment

We had 9 Him (3 Runners and 7 Bootcampers) at The Fort this morning for PAX on a string! What is PAX on a string you may ask? 🤔🤯 Let’s find out.

Warmup

20 Side Straddle Hops
10 Cherry Pickers
10 Windmills 
10 Little Arm Circles
10 Merkins 
Down Dog/Honeymooners 
10 Dying Cockroaches 

The Thang

PAX on a String – I happen to have a battle rope in my car like I am sure most people do 🤷‍♂️🤷‍♀️, so the idea was to keep the PAX together and engaged. Everywhere we moseyed we all had to carry the battle rope together. First stop was the Church about a half mile down the road.

Once we got to the church we setup the battle rope where each PAX got a chance to use the rope. The timer was the rest of the group running stairs. Every 3 sets of the stairs, one the PAX would rotate to the rope. After everyone got a shot at the ropes we switched to dragon walking up the stairs same rotating fashion with the rope. 

We moseyed about another half mile down the road to the next church, PAX on a String style, for a little Dora action.

Partner 1
100 Merkins 
200 Squats 
300 V-Ups

Partner 2 
Run around the playground 

Each time you finished an exercise we did a battle rope partner pull across the parking lot hill.

Half way through the V-Ups we moseyed another half mile towards one of the Pike parking lots, PAX on a String style of course, to finish up the V-Ups.

We headed back to COT for some Mary and announcements/prayer/praises. 

-JWow

TClap |
0