More PAX than degrees this morning at The Fort; 23 Posted for a TBQ Laces In and Laces Out instead of staying in the FartSack, 22 degrees at launch. TClaps to the PAX for supporting me on my VQ on a very cold morning. Sets of 22 or a derivative of it (or our best) this morning in honor of the chill, good thing it was colder than initially forecasted as the first segment of lower body would have made Mikhail very proud of the PAX this morning. Thanks to F3 Metro for some fresh inspiration.
Time for the Thang…
Mosey to the upper deck lot behind Close Development Center
COP
Seal Jacks x 22
Low Slow Squat x 11
Baryshnikov x 11 each side
SSH x 22
Jumping Lunge x 11
Monkey Humper x 11 (Crowd Favorite)
Lap around the lot
Seal Jacks x 11
Low Slow Squat x 11
Baryshnikov x 11 total
SSH x 11
Jumping Lunge x 8
Monkey Humper x 11
Jack Webs (1:2) x 6
Diamond Merkin x 11
Peter Parker x 11
Carolina Dry Dock x 11
Mosey over to Development Center walk with hand rails.
Partner up
1st partner pull ups under hand rail x 10
2nd partner People’s Chair against wall while partner 1 completes set
1 & 2 Switch
Rinse and Repeat once
Plank while PAX finish
Mosey to Ft. Mill Hill
Backwards Bear Crawl up the hill to the ridge
Run to top of hill
Run down to ridge
Forward Crab Crawl down from ridge
Plank while PAX finish
Mosey back to launchpad.
Plankorama
LBC x 22
Plankorama
6″ Plank x 30 seconds
Checking the forecast the night before indicated a balmy 28 degrees to start the morning off. The plan for the Thang was sets of derivatives of the morning low (ex. 28, 14, 7). Well upon waking at 4 AM and checking the temp it was only 22 degrees which in turn, turned out to be a blessing for the PAX as I called an audible on The Thang and we were working with derivatives of 22 degrees (22, 11). As the PAX rolled in, some were well layered and some maybe hardened by prior years in northern snows were sporting shorts and light long sleeves. To each his own. The mood was relatively chipper despite the brisk weather, thankfully no wind. About 4-6 PAX rolled out for Laces Out while the balance of us did a mosey to the upper deck lot.
What started out as an innocent warm up soon became a good ole lower body beat down. Thanks to Sundancer @F3Metro for some inspiration at my cube the day before, I decided to layer in a few specialties from F3Metro. Insert the Baryshnikov compliments and honors to Lee at F3Metro for trademarking the maneuver. I decided to keep the Baryshnikov simple and omit the jump at the end of the front lunge then back lunge since it was the first time for the The Fort PAX with the new exercise. Maybe next time! After my favorite, the Jumping Lunge, we inserted another F3Metro favorite, the Monkey Humper. After the lap around the lot and Rinse and Repeat, by the time we got around to the second session of Monkey Humper’s the true honor came as our expose was witnessed by an early morning driver by. Surely they were thinking “What are 20 dudes doing bent over in a parking light in the dark bouncing up and down?” Sounds like a simple exercise but a real pain after honoring Baryshnikov with five other lower body exercises before it. The grunting and Mumble Chatter was in full effect.
After some partner up fun we headed over to the hill. Another crowd favorite as we did a Backwards Bear Crawl up the hill. The ridge which initially seemed close, felt like it was not to be found once we started the crawl. More grunting and Mumble chatter.
As we headed back to Walter Elisha park the Laces Out PAX were arriving with icicles hanging from their bare legs. COP for a little core work to finish off a genuine TBQ.
Announcements
PAX bring your canned goods Saturday morning to the The Fort workouts. Collection through the end of the year.
3rd F Friday’s, Chicken and Wisdom.
Prayer Requests & Praise Reports
Mission team from Forest Hill headed to Columbia on Saturday, as well as Chino Grande’s wedding coming up in Columbia. Also consider supporting Chino Grande’s family and their mission work, follow and track here: http://chinitogrande.wordpress.com/
Triple Claps to the Fort Mill Boy Scouts for collecting and donating over 10,000 lbs of food and providing it to a local church food pantry.