As cars rolled in one after another I was greeted by faces of men I knew and a few of some I didn’t. It is always great to be back Qing at the home where The Fort took shape. It was even better sharing this Q with my friend Mainframe. We got started with Mainframe giving the tasteful disclaimer. We then took off and the rest went something like this.
normal warm up stuff, mosey over to short wall for 15 derkins, 15 dips, 20 step-ups, mosey down to small lot in front of springs, 15 donkey kicks then bear crawl to other side, 1 merkin, crawl bear back, 10 DKs then bear crawl to other side, 1 merkin, crawl bear back, and then 5 DKs then bear crawl to other side, 1 merkin, crawl bear back
Mosey up the hill to upper lot and divide up into 3 groups. 2 groups working, 1 group resting for 2 rounds (1&2, 2&3, 1&3, 1&2, 2&3, 1&3). First was 10 burpees per set so total of 40 burpees per PAX. Run down hill and back to top. Second was 16 jump lunges (64 total per PAX). Run down hill, then run backwards up hill. Third was 15 monkey humpers (60 total per PAX). Run down hill, then run backwards up hill. Times up and over to you.
Was glad that was over. Wasn’t sure my portion would hold up to what we just did.
Start with Merkins 10 normal, 10 diamond, 10 wide arm.
Move over to light pole. 20 shoulder presses, 20 flutter kicks, bear crawl to other light pole 15 CDDs 10 big boy sit ups. crab walk back to light pole 15 Moroccan night clubs 15 hello dolly’s in cadence, bear crawl back to light pole 15 shoulder pressed 10 grave diggers each side.
Circle up for Jack webs 1-5, 4-20
stay in circle for plank hold while we run around the clock hurdling the other PAX.
Mosey down hill to veteran memorial Pledge and moment of silence for Fallen Local Firefighter Richard Sheltra.
Mosey over to wall. take a seat while pax do broad jumps and both leg single jumps.
Mosey to short walls do 10 derkins, 10 box jumps and 10 dips on wall X2.
Mosey to yet another wall. BTW but while up in cadence 5 presses and 10 Peter Parkers.
Mosey back to COT.
announcements- Cannoli run, reading in Paradise, and Strawberry Festival.
Prayers- Sheltra family, Badger and Family