21 of the Fort’s finest descended upon WEP expecting a decent beatdown from Double D.  Little did they know that Double D was in Texas and YHC was in charge. Some thought about leaving and wondering if they had enough time to make it to the Yard instead.  Nobody actually left and we even had 2 FNG’s (a Longshanks Q’ed workout record).  With 2 FNG’s, a more thorough Disclaimer was given and we began our hour of pain.

The Thang

Mosey along the path and to some regular running, then butt kicks, then high knees, then toy soldiers.  Circle up in the middle of the big field for warmup (all IC):

25 SSH

20 IW

15 Windmills

15 Mountain Climbers

10 Slow Merkins

15 Mountain Climbers

25 SSH

10 Monkey Humpers (in honor of Double D)

10 Maktar N’diayes (in honor of Double D)

Mosey to the playground and partner up.  Explain Angie

Angie is 100 pull-ups, 100 Merkins, 100 Situps, 100 Squats.  I partner runs around the playground while the other works on the exercise.  Plank when finished.

After everyone finished me moseyed the the circular wall by the old Springs building.  10 Incline Merkins (IC), 10 Dips(IC) and 10 step-ups each side(OYO).  RInse and repeat. Finish with 5 derkins OYO.

Mosey down the path to the parking lot and grab some wall for the people’s chair. 3 10 counts and then 25 SSH. Rinse and repeat.  Then rinse and repeat a third time with 10 bombjacks instead of the SSH (mostly cuz Dark Helmet was running his mouth)

Mosey back to the park and line up in the field.  4 100 yard sprints courtesy of Dark Helmets article about sprints burning fat.

Circle up on the field after the last sprint for Dealer’s choice ab work about 8 minutes total.

COT and BOM

Announcements – Feb 6th – Oral Cancer Run (Bing), Feb 13th – Cupid Run (Boeheim), Feb 20th – Yeti.  new AO’s coming to York, Lake Wylie soon.  Maximus reminded us that if we haven’t found out “one word” for the year to do so.  My word is Sacrifice.

Prayers – None mentioned, but plenty of unspoken

Moleskin

1. Great turnout this morning even as the region grows with new locations coming to York and Lake Wylie.  Sorry if you thought it was going to be Double D. #sorrynotsorry
2. Welcome FNG’s Big Ben and Chubbs.  Make sure you get on twitter and connect with the rest of the guys in the Fort.
3. Not a lot of mumblechatter today except from Dark Helmet and Flat Tire.  Guess humor is the best when embracing the suck.
4. Great Job on Angie!!  Thought it would take longer.  PAX crushed it!!
5. Not going to lie, I was a little disappointed last week when the weather was bad and we decided to cancel the Fort as it’s one of my favorite places to Q a workout.  So many different places one can go and tons of options for exercises.  Was fully expecting to come myself and receive a beatdown from Double D.  Was also excited to be able to talk with Double D as he has been a sound board to me as I’ve dealt with some Heart issues over the past month. Then Double D messaged me last night and told me he was in Texas.  I told him I would cover if needed and started working on a plan in my head.
6. Until next time.  Keep on working to #getbetter  See you in the gloom soon!!! AYE