It was a cool morning and when I say cool I mean Fonzie cool. PAX came in from all directions and we had met the temperature of 25 degrees. I was proud that the men did not stay in the fartsack where it was easy….but rather said yes to accountability and posted with their brothers.

Had to get the PAX warm, so away we went……

The Thang:

Mosey around parking lot

• Shuffle
• Mosey
• Toy solders
• more Mosey
• COP
  • Plank
  • Merkins
  • Imperial Walkers
  • Squats
  • Peter Parker
  • FLutters
  • Parker Peters
• Mosey
  • 1’s wall sit with shoulder presses
  • 2’s 5 box jumps, 10, derkins, 15 dips
  • Flapjack
  • Mosey to front of NAFO school

Had 12 cinder block stations, partner up

1. Run around islands of parking lot
2. perform exercises below with as many reps as possible while waiting on partner
   1. Flapjack until all 12 are completed

• Bear crawl with Block drag
• Block swing
• Floor to Shelf L/R
• Curls
• Tri-extensions
• Leg raises with Block
• Bear crawl with Block right/left Merkins
• Squat to overhead press
• Bent Rows
• Burpees
• Sumo deadlifts press
• LBCs

Time was up and so the PAX moseyed back to COT with blocks in hand

• Wrap up with Freddy’s and Hello Dolly’s

Thank you Wegmans for the opportunity to Q

• The Fort Christmas Party is this Saturday 12/1
• Christmas convergence at Palisades Elementary School 12/24
• Prayers for the many dealing with health concerns, lost family members and injuries

Individually we can be picked apart and crumble, however when we stand together and support each other we are indestructible. Like the cinder blocks we used, individually they don’t do much but with many of them……makes a solid foundation. Hold a brother accountable and likewise and you will become a solid foundation for your family, friends and community.

Cake Boss