WARMUP:
Circle up for windmill x 15 and SSH x 20. Form a line and do toy soldiers and arm circles on the way to an area in front of HT. Circle up again.

THE THANG:
After the disclaimer and a short warm up, we were greeted by two additional pax who joined the circle for a Tabata workout.

8 exercises, 8 reps each, 20 sec work, 10 sec rest.
The exercises we did today were:
1. CCD
2. Box cutters (tough)
3. Mountain climbers
4. Squats
5. Merkins (crowd pleaser)
6. Superman hold
7. Alternating lunges
8. Burpees
Finish with 90 sec body destroyer

COT

NAKED MAN MOLESKIN
I’ve done this workout several times and it’s very easy to plan, but a little tricky to execute. Keeping track of the exercises and the number of sets requires some concentration. With no cadence counting, it encourages a lot of mumble chatter and we had plenty of that today. Noteworthy was Slapshot, who welcomed our FNG with steady conversation for the entire workout. I tip my hat to him because while the rest of us were groaning on sets 7 and 8 of merkins, he kept the chatter going with little sign of fatigue or O2 deprivation. Well done!

Welcome Pongo who comes to us from North Charlotte (I believe). He brought along an FNG who we dubbed Gremlin. Welcome, gentlemen! Love getting FNG’s on the weekday workouts. It was a great morning with the fine gentlemen of the Fort and a pleasure to lead the group as always. Thanks for the Q nod, Slow Jams!

ANNOUNCEMENTS/PRAYERS
Dam2Dam race/fundraiser for Ft. Mill Schools in Feb. Read your newsletter.
Prayers: Buffalo Bills player Damar Hamlin, Pongo’s grandfather Warren, kids returning to school.