21 showed up the Dragon Slayer for a Guest Q from YHC. Little did I know that many were expecting a kettlebell workout. Disclaimer – I wasn’t told it was a kettlebell workout until about 3 minutes into the workout when one of the PAX claimed we were already running too much for a kettlbell work out. Told him all we do it The Fort is Run. #F3RunClub After a quick disclaimer with no FNG’s we proceeded to go.

The Thang

Mosey back and forth through the parking lot while adding in Butt Kickers, High Knees, Karaoke, and Toy Soldiers.

Circle up for COP
SSH x 25 (IC)
Windmills x 15 (IC)
Imperial Storm Troopers x 15 (IC)
Slow/Tempo Merkins x 15 (IC)
Peter Parkers x 15 (IC)
Mountain Climbers x 15 (IC)
Parker Peters x 15 (IC)

Mosey to the hill at the back of the church.

1 burpee at the bottom 6 squats at the top
2 burpees at the bottom 5 squats at the top
Keep going until you have 6 burpees and 1 squat.
Plank when finished

Mosey to the Pit where the tires and other fun equipment is. Roll out the 3 tires (2 medium, 1 large)
Get in 3 groups
Person at the front of the line does 3 tire flips while the others in line do squats. Keep flipping the tire until you get to the next light pole. Once there LBC’s until the last group finished.
After all groups finished, the tire was picked up by the group and placed over your head. 10 tire presses as a group, then carry the tire over your head back to the start.

Get in groups of 4. 1 person at each of the 4 station.
1. Running to the light pole and back
2. Pullups/Toes to bar
3. Sandbag shoulder press
4. SSH
Runner is the timer, when he gets back everyone in the group rotates. Runner goes to the bar, bar to sandbag, sandbag to SSH, SSH to runner. Keep going until all team members have gone through each station 3 times.

Mosey down to the Home Depot wall.
People’s chair for 20-30 seconds
Balls to wall for 30-40 seconds

Mosey back up to the church for some quick Mary. Flutter kicks while waiting on the 6.
Hello Dolly x 15 (IC)
Dying Cockroach x 15 (IC)
Peter Pointers x 10 (IC)

COT and BOM

Announcements – didn’t hear them as I was running back to my truck to get my phone. But everyone was invited to come to Hog and Coyote in the Fort this Saturday.

Prayers – Spud and the loss of his son. Olive as he continues to grieve the loss of his daughter.

Moleskin
40 minutes. That’s how long it took me to drive from my house in Fort Mill to GCC in Huntersville to lead a 45 minute workout. Took even longer to get home. And people wonder why. I will tell you why. It’s more than just a workout. It’s a brotherhood. In what other group would a man go to wake of someone they didn’t even know, but went only cuz he knows too much about the tragedy of losing a child? In what other a group can a man show up and lead 20 of his brothers that he doesn’t even know, yet they follow him anyways? In what other group when your done sweating, getting dirty, and maybe even bleeding, can you wrap your arms around your fellow brother and pray together as men? I can’t think of any group of men who I would rather start my mornings with. And it doesn’t matter if it’s in The Fort, or Rock Hill, or Isotope, or Metro, or anywhere else this group means so much more than just a workout.

Thank you to both Olive and Ditka for allowing me to come up and lead this workout today. Next time I will remember to bring the Kettlebell. And I Apologize if I get your name wrong in the PAX list.

Longshanks out!!