A beautiful morning at The Fort brought out 13 Pax to make their downpainment before setting off on spring break adventures.

The Thang

Partner up at the start

Dynamic warm-up:  Imaginary jump rope, SSH x20, lunge walk up parking lot hill to Ardrey St , run to Springs parking lot, backwards run, karaoke left, karaoke right Merkins x10 OYO

Mosey to Wall o Pain

Partner 1: Wall pull ups x10 / Partner 2: Donkey kicks x10 (flap jack)

Backward lunge walk across parking lot / side lunge back (repeat w/opposite side lunge on return)

Repeat wall pull ups & donkey kicks

Run to far Springs building

People’s chair / Balls to the wall (three cycles w/ CCDs x10 prior to the final BTW round)

Mosey to walkway rails

Partner 1: Continuous rows + pull ups / Partner 2: Step ups x20 (repeat w/10x count on second round)

Run to playground at Memorial Park….chooooooo choooooo…. WAIT…train’s a  comin’…time for an audible…OMAHA! OMAHA!

Detour to field beside train track, line up and wait for train, GO!!! (all out sprint as train passes)

Pax are gassed…time for another audible…COP for core work

Hi slow flutter x15, scissor kicks x 15, Superman (acapella skills need work!)

Back on track…run to playground at Memorial Park and start LBCs

Bear crawl around playground over mounds (now known as “The Double Ds” thanks to mumblechatter!)

Line up along retaining wall

Partner 1: Derkins x10 / Partner 2: run down hill, Bomb jacks x10, run back up (flap jack)
Partner 1: Dips x20 / Partner 2: run down hill, Jumping lunge x20, run back up (flap jack)
Rinse and repeat whole sequence

Run back to Springs parking lot on 160

Burpees 10x OYO

Run to playground at WEP and start Freddie Mercurys

Partner 1: Pull-ups x10 / Partner 2: sumo squats (rinse and repeat)

Mahktar N’dyae x15

Run to Fort Mill History Days exhibits (by request from Twister….IMHO, the HL Hunley looked more like a nice BBQ pit than a submarine)

Run home

COT

Moleskin

It was a great day for The Fort!  Brothers conquering the Mud Run in COLA, the Cereal Challenge harvesting 338 boxes for Children’s Attention Home (crushing the goal of 250!) and a small group of Pax (those not doing the mudder thing and not yet headed for R&R) sucking in some gloom and pushing the limits in an inspiring effort.

There was no room for slackers today and that became apparent early when WWL repositioned Chicken Wing on the wall pull ups….no, if you are 6’+, you don’t get to do pull-ups on the 7′ end of the wall!

The pressure continued to be applied by Twister on the final round of People’s chair where his 20 count moved in 1/2 increments — atta boy!

The impromptu sprints against the train brought out a real test for the Pax, and Chicken Wing, WWL, and MacGyver rose the highest in that challenge — good BRR training!

Rumor has it that The Fort pax might be a little soft when it comes to pull ups.  With the Fitness Challenge coming to Block Party on April 22, YHC felt the need to give the pax some needed work in that area….thus, the three different rounds of pull up related work today.  Will have to see if the Alcatraz boys can measure up to those from The Fort.

Terrific banter today about generosity and the importance of giving TIME as well as treasure, especially to family & children.  Great words from Deacon and Cake Boss — “Children spell Love
T-I-M-E”.   Great stuff!

Finally, T-claps to all Pax for the awesome support of the Cereal Challenge!  Wonderful leadership from Cake Boss, Chicken Hawk, Sen Tressel and CSPAN!   And a special shout out to Cobra Kai who knocked something on the order of 100 or more — well done, Shihan!

Proud to lead you all today!  Have a safe and relaxing spring break!