16 PAX posted at The Fort “Laces IN/ OUT” for a pleasant 41 degree workout
The Thang:
Maximus on Q for a LEG Extravaganza
Warm up jog ½ way around WEP park
SSH
Up-Downs
Dead Lifts
Squats
Drill Bits:
10 3-Way lunges & 10 Squat Jacks at each
Pax in straight line
Lunge walk with a hold at the end
Duck Walk with a hold at the end
CSPAN on Q for a Shoulder Extravaganza
SSH
10 Carolina Dry Docks
Imperial walker
10 Carolina Dry Docks
Monkey Humper
10 Carolina Dry Docks
Squat
10 Carolina Dry Docks
Burpee
10 Carolina Dry Docks
Moroccan Night Club
10 Carolina Dry Docks
Wind Mills
10 Carolina Dry Docks
Mountain Climbers
10 Carolina Dry Docks
Peter Parker
10 Carolina Dry Docks
Parker Peter
10 Carolina Dry Docks
Plankorama mixed in throughout – sounded better on paper
Jack Webb 1 to 4 ratio using Carolina Dry Docks
We made it to 9, but took 2 breaks with ABLAB to 50 repetition
High quality mumble chatter throughout my portion, and none of it counted to your 10K American totals
Slow short mosey to COT
Prayer & Praise reports + BOM
Naked Man Moleskin
Stay in tune on the weekly email from THE FORT
Chicken & Wisdom Friday Morning with Cake Boss
Christmas Party 12/12/14
F3 Dads 12/13/14
DD Christmas Workout at PHOP 12/17/14
Christmas Eve Convergence at Coop 12/24/14 0515
Baxter New Year’s Day Trail 15K & 5K
Joe Davis Run
Drink plenty of water and be a better man today than you were yesterday.
CSPAN-over & out