Seven years ago, Jekyll invited me to The Fort for my first workout. WWL and Rooney did a great job keeping the 40 Pax busy with difficult exercises and ended with a strong message – Pay attention to detail, It is the little things that make a big difference. Here’s the link to the Backblast : https://f3thefort.com/2015/07/11/40-at-the-fort-q-school-extra-credit-attention-to-detail/

WARMUP:
SSHx20
Imperial Walkersx15
Windmillsx15
Plank Stretches
Mountain Climbersx10

THE THANG:
Next, we did a modified Jack Webb. We ran around the park and stop for each round of merkins and arm raises. I should have read the message from my first post about attention to detail a bit closer. Several times, I lost count and the Pax reminded me . We finished at the far end of the field, a quick rest with some Goggins motivation. Next, we partnered up for a long wheelbarrow to the playground. One catch, if you stop and switch partners, 5 burpees. Once we got to the playground, we continued with partners exercises.
Partner one – run around playground while partner two does dips (swap)
Partner one – run around playground while partner two does derkins (swap)
rinse and repeat
Next, we made our way back to the amphitheater for a few minutes of recovery abs exercises (LBCs, Flutters, and Box Cutters). We took the path to the power line hill where the XC runners typically do hill repeats. Partner one runs up the hill and returns to the bottom using the paved path while partner two performs an exercises. Three rounds: Squats, Calf Raises, and Lunges. One last run up the hill, backwards. Back to the front of the amphitheater. Plank line up, each Pax performed two merkins in front of the other pax, rinse and repeat.
We had time for some Mary and a 30 second body destroyer.

Great job everyone!