Pulled up to The Fort this morning (WEP) and noticed a 5k was being setup.  Panicked for about 5 seconds then realized I would make whatever was on the Weinke work.  Luckily, the PAX knows where to park on race day as it is officially race season at WEP.  About one race every 3 weeks.  That being said, 11 of The Fort’s Finest, plus Photographer Solid State (pics for Newsletter), showed up to be sharpened by YHC.  Disclaimer noted, and off we go.

The Thang:

Mosey from WEP over to the bottom parking lot of the springs building by the F3 statue.

IW x 12, SSH x 12 (Maxiums notices theme, stops smiling, and stops all mumblechatter) Windmills x 12

First round of Dirty McDuece involves 4 rounds of 3 exercises all done to 12 IC, after each round of 3 exercises the PAX will run to the top of the hill and back down then hold plank until the 6 is in.

Merkins, Peter-Parker-Peter, Squat, Run. CDD, Mountain Climbers, Sumo Squat, Run.  Moroccan Night Club, Dying cockroach, Narrow Squat, Run. Wide-arm Merkins, Rosalita, People’s Chair, Run.

Left the lower Springs Parking lot and Mosey back to WEP to the light up sign. Plank till the Six is in.  Bear crawl to the playground for explanation on Dirty Mcduece #2.  The OYO version.  4 more rounds of 3 exercises all done to 12 OYO then run to the far hill, bear crawl up then run back to the playground. After each round is complete LBC’s until the 6 is in.  The 4 rounds:

Pullups, LBC’s, Bombjacks, run.  Dips, Plankjacks, Burpees, Run.  Hand release merkins, Gravediggers Right, right,left both jump squats, run.  Diamond Derkins, Gravedigger left, Monkey Humpers, Run.

Mosey over to the drillbits for McDuece #3.  at the next 4 drillbits do 12 merkins, 12 squats, 12 flutter kicks.  Run to next drillbit, rinse and repeat until you have done all 4. Ending at the bottom of the stairway to heaven.

Stairway to heaven up 6 lightpoles. 1 burpee, then 2 burpees all the way to 6.  After 6 run to playground and do 12 pullups.  Rinse and repeat.

Finish with 2 minutes of Mary – 12 hello dolly, 12 LBC, 12 Freddy Mercury

Jailbreak to the Shovel Flag for COT and BOM.

Announcements – read the weekly email.  lots of useful information.  Bring your CAH stuff in.  Quick check to see who is close to 20 on their workouts.

Prayers – Maximus and F3 Mission trip.  Maximus’s friend whose dad passed away last night. Safe travels for him as he travels.  Prayers for our brothers doing the Palmetto 200.  Hoping for safe and injury free returns.

Moleskin – Always and honor to lead this fine group of men that we have in the Fort.  Was nice to finally lead something other than the Armory or Slowburn.  Hope the PAX that showed up are smoked and can sit around and watch basketball all day.  Very Little mumblechatter other than Red Banjo complaining about not being dressed correctly.  It’s 50 out and he has on long pants and about 8 winter jackets.  YHC works with his wife, maybe she can work on his wardrobe.  While doing stairway to heaven, noticed porta-johns for the 5k being held.  Didn’t notice if any one splashed Merlot in there or not.  Maybe and opportunity for a different kind of Dirty McDuece!!