Tag: Warning Track

Jingle (Kettle) Bells

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WARMUP: 12 SSH, 12 Windmills, 12 Imperial Walkers

THE THANG:
Ladder format.
Do the first exercise, run to the bins and back. 2nd then 1st exercise, bin and back. 3rd, 2nd, 1st exercise. Bin and back. Keep going until the ladder is complete. Once the ladder is completed, work it back down.

Ladder as follows:
1 man maker
2 snatches
3 upright rows
4 cleans
5 swings
6 lawnmower pulls (single count. 3 each side)
7 skull crushers
8 lunges (4 each leg)
9 goblet squats
10 single leg deadlifts (5 each leg)
11 bicep curls
12 manmakers

MARY:
Some Q jackers decided to do some Mary after completing the ladder instead of working it back down. lol.

ANNOUNCEMENTS:
Clave Boss 5k/10k and Christmas convergence. Dam2DamBar

COT:
Patience, travel, family, addictions, loneliness.

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Pre-Convergence Convergence

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There were Ruckers and runners.

Barry Manilow led the runners for 5+ miles around The Fort.

The bootcampers were led first by Maximus with a SSH x Merkin combo x2 to warm up.
After a quick warm up, the weinke was
10 merkins, 10 mountain climbers (double count) at each of the 9 swings around the park. When done and waiting on the 6 to fill in, hold an Al Gore. To wrap up, starting at the bottom of the grassy hill from the parking lot, flutter kicks, then burpees at the top of the hill.

Cake Boss took second shift with playtime at the playground.
Partnering up, one partner does squats, while the other runs around the playground. Then flapjack. Next was pull ups/merkins following the same format. To wrap up, keeping the same partner, one bear crawled across the field and run back, while the other did flutters. Flap jack until 3 rounds were done.

Fogerty took us home with some 11’s and hill repeats.
At the bottom of the hill with the statue, started with 10 merkins and bombjacks. Half way up the hill, 5 burpees, then 1 squat and big boy sit-up. No burpee on the way back down the hill. Repeat until 11’s are done cutting out the burpees when you hit 5 & 6.

This was a fun 60 min bootcamp.

ANNOUNCEMENTS: Clave Boss & convergence in 12/23. Happy Birthday Walker. Tallawah is officially closed for good.

COT:

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4 hour wo in 1 hour

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WARMUP: Moseyed out of the parking lot, up the hill, and to the back parking lots across the street. All in cadence, WMx7, 1 Burpee, CPx7, 2 Burpees, HWx7, 3 Burpees, MCx7, 4 Burpees, SSHx10, 5 Burpees
THE THANG: Moseyed to the front of the Pike Electric building to use the short brick wall to hang a leg on.
Thang#1 – Complete rep count of the 1st exercise and then move right into the 2nd exercise. 1 minute intervals with 10-15 second break in between each round. Completed 3 rounds
1st exercise: BSSx10 each leg
2nd exercise: Jump Squats

Moseyed to the big grassy hill in front of Pike Electric.

Thang #2 – BearCrawl 20 paces then switch to CrawlBear for 20 paces. Keep switching every 20 paces until you reach the parking lot at the top. CrawlBearing up that steep hill was a crowd pleaser.

Thang #3 – Stay in the parking lot where we finished our BearCrawl/CrawlBear journey. Instructed PAX to move into the straight arm plank position.
Held plank for 20 seconds then instructed PAX to remove right hand from the ground. Held for the Qs 10 count, back to normal plank and performed PeterParkersx10inCadence. Held plank and asked PAX to remove left hand. Held for the Qs 10 count, back to normal plank and performed ParkerPertersx10inCadence. You get the idea as we proceeded to remove left leg followed by MCx10inCadence and then remove right leg followed by PJx10inCadence.

Moseyed to the HOBO’s parking lot.

Thang #4 – Time under Tension. Partner up. Partner #1 performs 10 merkins while Partner #2 holds 6 inches. At the completion of Partner #1s 10 merkins you switch. Keep switching until you reach an accumulative rep count of 100.

Moseyed to The Print shop pullup bar area.

Thang #5 – Partner up, Partner #1 performs 10 pullups ( max ) and then hangs until Partner #2 completes 20 Step-Ups on the picnic tables. Go back and forth until the team reaches an accumulative rep count of 200 step-ups. Lots of complaining at this point.

Moseyed to the Freedom Park parking lot

Thang #6 – Time under Tension routine again. This time Partner #1 performs 10 straight lower leg lifts while Partner #2 holds 6 inches. Repeat back and forth until an accumulative rep count of 100 is completed.

Moseyed to the small asphalt area in front of Pike Electric building.

Thang #7 – Partner up again. Complete 5 minutes of burpees. Partner #1 completes 1 burpee while partner #2 watches. Then partner #2 completes 1 burpee while partner #1 watches. Go back and forth for 5 minutes. Stole this one from Tesh during his Watchmen themed workout at The Ranch.

Moseyed to the back parking lot where we conducted our warm-ups.

Thang #8 – Time under Tension routine, again. Partner #1 performs 10 jump squats while partner #2 holds the AlGore. Go back and forth until you complete an accumulative rep count of 100.

Moseyed back to COT area

Thang #9 – Instructed PAX to lay down for some Superman poses. Conducted 2 – 10 count sets of each pose. Arms straight and forward and legs together, next pose was arms in field goal position with legs slightly spread apart, next pose was arms in airplane position with legs moved wider apart, next pose was arms in jumper position with legs spread wide apart.

MARY: LBCx20inCadence, 20 Reverse Crunches
ANNOUNCEMENTS: Read your newsletter
COT: Show to know.

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Bubbles VQ

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WARMUP: Side straddle hop, Moroccan night club, Hillbilly walker, stretch
THE THANG: Mosey to field, Merkin, big boy, Windmill, AYG Mosey to opposite end, Shoulder tap, Squat, LBC, rinse and repeat add 5
MARY:
ANNOUNCEMENTS:
COT: Prayers and Praises

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Skunky Smell & Carrying Burdens

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WARMUP: SSH, IW, MNC..mosey to rock pile.

THE THANG:
Each Pax selected a rock of their choosing. Rock was carried over head to the front of the 9th grade wing.

We did a series of 11’s with the rock. Mod of transportation was running.

Set 1
Man-makers and Squat Thrusters

Set 2
American Hammers and Curls

We all transported the rocks back to where we picked them up and ran back to COT
MARY: no time
ANNOUNCEMENTS:
Leadership Training coming 2024 and will run quarterly.
Christmas Party
Newsletter
COT: Closed in prayer

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Beats, Reps & Sets

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WARMUP: SSH, windmill, imperial walkers morocon night club hamstring stretches
THE THANG: tabata – x2 sets each
KB swings
Curls
Squats
Merkins
Chest press
Triceps
Lunges
LBC
Shoulder press
Merkin
American hammer
Cleans
Halo
Up right rows
Plank row
Plank drag
KB windmills

ANNOUNCEMENTS: Xmas party, pond hockey game, d2D bar 10k, bethels men’s shelter

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Real or imagined?

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WARMUP: mosey to the bus loop- various exercises I/C and 5 burpees – just because….
THE THANG: 12’s – running the bus loop pax did burpees at the entrance and squats at the top of the loop. Maximus was king

PAX did abs until the six was finished.

Mosey to the band lot starting at the south goal line:

Bear crawl to the 20 – then 20 shoulder taps

Lunge walk to the 40 – 15 squats OYO

NUR to the 20 – 5 kracken burpees OYO

Bear crawl to goal line to finish in time for COT

MARY: nope
ANNOUNCEMENTS: yes
COT: 5th core principle

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Phone Battery Died

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WARMUP: Mosey to the front of CRHS – IW, HW, Merkins
THE THANG:
Jogged the bus loop in front of the school 1 lap = 0.7 miles
As a group did a 4 exercise Tabata, 40s of work with 11 sec rest in between exercises

Mnt Climbers
Bomb Jacks
Shoulder Taps
Flying Squirrel

Ran a lap
Merkins
Squats
Lunges
Peter Parkers

Ran a lap
American Hammers
Flutters

Returned to COT total mileage was 2.75 to 3.0 for all

MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer

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Finding Failure

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WARMUP:
10 Windmills
10 Hillbillly Walkers
10 Moroccan NightClubs

THE THANG:

Select a Sanbag of Choice

15 – Under the wires – 3x
25 – Crunches – 3x
Over Head Press till failure – 3 x

Reverse forearm plank – 1 Minute

15 – Walk Out Push Ups – 3x
25 – Bicycles – 3x
Man-Makers till failure – 3x

J-Lowes – 1 Minute

15 – Clapper Push-Ups – 3 x
25 – Alternate Leg Jackknifes – 3x
Curls to Failure – 3 x

Reverse forearm plank – 1 Minute

15 – Seated – In & Outs 3x
25 – Mountain Climber 3 x
Reverse Lunges w/ weight till failure – 3x

J-Lowes – 1 Minute

MARY:
No time
ANNOUNCEMENTS:
Cafeteria
Ruby Slippers is raising money for Bethel Mens Shelter, Warning Track will post about urgent needs of Ft. Mill Families, Airborn is hosting a Christmas Party.
COT:

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KB-Out the Thanksgiving Cobwebs

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WARMUP: 20xSSH, 10xIW, 10xHBW, 10xMNC, 20xSSH

THE THANG: A melody of Jack Webb‘s to shake the cobwebs off from Thanksgiving. Webb were done with counts building from 1-10, at a 1:4 Ratio.

1. ManMakers 1:4 MurderBunnies
2. Thrusters 1:4 KB Swings
3. Curls 1:4 KB Flutters
4. Goblet Squats 1:4 KB Calf Raises

PAX pointed out it was 0600 as we were around ‘8’ into the last Webb, thankfully we were already at COT!

MARY: None

ANNOUNCEMENTS: Read your newsletter. Golf Tourney still has lots of spots available, Christmas party coming up (at Airborne’s), and lots of other excitement throughout The Fort!

COT: Praises & prayers.

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