8 of The Fort’s finest arrived in the gloom for a 9/11 tribute and extra running beat down in honor of our brothers in the BRR.  After a quick disclaimer, and guarantee to Assassin that he was, in fact, here for the moderate workout, we were off.

The Thang:

Mosey to the Robert Palmer office parking lot.

Warmup:

SSH x 25

IW x 15

WM x 15

Squats x 15

Merkins x 15

MC x 15

Merkins x 10

Mosey to the Forest Hill Church parking lot.

10 Derkins, Bear Crawl, 10 Merkins, Bear Crawl, 10 Merkins, Bear Crawl, 10 Derkins

10 Dips, Crab Walk, 10 Dips, Crab Walk, 10 Dips, Crab Walk (really burning at this point), 10 Dips

4 Corners:

Round 1:

Each corner:  20 LBC’s, 10 Flutter Kicks, 10 Hello Dollies, 20 Russian Twists

Round 2:

Each corner:  10 Merkins, 10 Squats, 10 Monkey Humpers

Mosey back to COT.

Remember 9/11 today gave us a little extra motivation throughout.  God Bless America.

Prayers for our brothers in Colombia and BRR guys.

Thank you Solid State for the opportunity to Q.  Always an honor.

Until next time…

Seacrest, out!