18 PAX posted at The Fort “Laces IN/ OUT” for a balmy 25 degree workout

In honor of the Fort Mill Police Department and our friends from the neighborhood we conducted a tribute to The Marine Corps Silent Drill Team, and please understand that no cadence makes me sad.

The Thang:

We conducted a long walking warm up around the path of the park with a high level of mumble chatter and no cadence calling to include: Lunge walk, butt kickers, high knee, and walking imperial walker with a few stops along the way to circle up for COP to get cold tired muscles ready for fun.

Run the drill bits of WEP = 5 exercises x 7 repetitions – Burpee, Merkin, SSH, Monkey Humper & Squat.

Partner up for partner push and partner pulls.

Arkloader series along tree line = bear crawls, lunge walk, duck walk and baby bunny hops.

Back to COP:

Dealer’s choice for AB-LAB, we made it through the group twice at each selection for 10 repetitions. It was fun to have the runners join us for some additionally painful suggestions.

Slow short mosey to COT:

Naked Man Moleskin

Consider Alcatraz on Saturday 1/11/14 because of the 7K running race immediately following our WEP workout, details of the race http://racesonline.com/events/7k-preservation-run

Stay in tune on the weekly email from THE FORT

Chicken & Wisdom Friday Morning with Cake Boss + 210  pounds (equal to my body weight) of food donated to the Food Bank from our group.

Friday movie night, props to Navy Seals, almost as tough as a Marine.

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out