Welcome to Golden Corral – Enjoy the Buffet o’ Pain

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17 PAX posted for the first Tega Cay Tuesday beat down. It was promised that it would be warmer than 9 degrees and that was provided (by about 11 degrees). The impromptu obstacle course was brought to you by Black Ice, when you really want to bust your a$$.

The Thang

Run to Church lot for COP
SSH X 25
Merkins X 12
Imperial Walkers X 20
Mountain Climbers X 20
Squats X 20

Mosey to karate curb
Double Leg curb jumps X 40
Right leg curb jump X 20
Left leg curb jump X 20
Fast step up/down X 1 min
Double Leg curb jumps X 20
Right leg curb jump X 10
Left leg curb jump X 10
Fast step up/down X 30 sec

Mosey to Bank wall
Derkins X 20
Modified bridge with heels on top of wall X 45 sec with 20 arm pulses
Derkins X 20
Modified bridge with heels on top of wall X 45 sec

Mosey to Driving Range Hill
2 groups, first person run to top of hill with 10 burpees
Rest of group does call out excercise from next in line

Mosey back to Parking Lot for last COP
SSH X 25
Ukranian Twists X 25
Leg Raises X 25
Squats X 25
Mountain Climbers X 25
Plank Punches X 25

COT

Naked Moleskin
What a great start to the Tega Cay expansion for Tuesdays. We completed the task of naming the work out: Golden Corral – The Buffet o’ Pain. The Q’s will make sure the name fits. The location is great with lots of ad lib pain stations to make a great workout and something new everytime. Shout out to Smuggler for having nothing else better to do.

Please keep Maggie and her family in your prayers as this 17 year old struggles with cancer. Please pray for healing, peace and hope for her and her family.

To PAX – Thanks for posting and making the first beat down at Golden Corral a memorable one!

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I’ve got your dive bomber and I’ll raise you a super belly

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10 strong PAX braved the 21 degree cold for a early morning beat down including a couple new exercises.

The divebomber – http://m.youtube.com/watch?v=ttk8RdiIHzA

The super belly – http://m.youtube.com/watch?v=i5V43AiNbK0&autoplay=1

The Thang:

Short jog to start.

Circle up:  SSH x 20

Low slow squat x 20

Next up: “minute clinic”. 

One minute per exercise with no breaks.

One minute of merkins

One minute of carolina dry docks

One minute of dive bombers

One minute of Jack Webb claps

One minute of plank

3 sets of those 5 exercises for a total of 15 minutes.

Audit hands off to Maximus

Circle Up:

Jump Squats x 20

Wind Mills x 20

(Slow) X’s & O’s x 15

(Slow) Russian Twist x 25

Mosey to the first/big hill:

Bunny Hop up the hill

Jumping Lunge @ the top x 10ea leg

Jog Down

REPEAT

Ab Lab:

Grave Digger x 15ea side

(Slow) Super Belly x 15

(Slow) Super Back x 15

Line Up side by side:

Walking Lunge for about 50 yards and back

Side Lunge 5 right, 10 left, 5 right

Chopping Squats (Think the football drill where you chop your feet then drop to the ground for a pushup.  Insert a squat instead)

Mountain Rollers x 5, 5, 5, 5

Seal Situps x 20

Short mosey to COT:

1 Corinthians 6:19 “Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own”.

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This is not the MacGyver from the TV show – our MacGyver is fit

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21 PAX posted at The Fort for a Saturday morning beat down with MacGyver and CSPAN.

The Thang:

This was MacGyver’s inaugural Q and he did not disappoint.

Double file “Indian-Run” through the metropolis that is downtown Fort Mill.

Circle up and MacGyver lead us through a solid workout in cadence in the upper deck parking lot.

Rosalita and the FMPD did not pay us a visit.

Mosey to curb

Sprints down the hill, sprint up the hill, perform exercise, sprint across lot and sprint back to curb. Rinse and repeat times 5 (crowd favorite, many unhappy mumbles).

Mosey to lower lot, more pain, more silent counts, and good clean fun.

Hand off to CSPAN

Mosey back to WEP and line up along trees.

Arkloader sequence = Bear crawl, lunge walk, bunny hops, and a few other animals for fun.

Line up again, sprinting Jacobs Ladder with increasing Burpees and Americans on either end, group was exhausted. We had not done this much running in a while.

Circle up for AB Lab Pro

10 of each exercise, everyone called their own cadence. Kobra Kia and Santini both tossed in some new and very interesting exercises. High level of happy chatter, group definitely feeling better.

Props to our Backpack / Go Ruck Platoon for keeping up in a run heavy workout.

Slow short mosey to COT:

Naked Man Moleskin

Tuesday Tega Cay work out to launch THIS week

Stay in tune with the weekly email from THE FORT

Cockpit Wednesday at NAFO

Chicken & Wisdom Friday Morning with Cake Boss

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

 

 

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Fort Mill Twilight 5K

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As mentioned across many of the past few weeks, the Anne Springs Close Greenway will be hosting a 5K Twilight Trail Run in our back yard.  It is an event for all ages and all abilities.  There will be the hard core trail runner and families with kids and many walkers bringing up the rear.

Who will join me?

Several of our brothers and I with our Ms ran this last year and had a great time.  After the race, there will be awards, a band, dinner and, yes, a beer truck.  Plan to bring some cash for beers and a lawn chair.

See the link below for information and registration.

http://sportoften.com/events/eventDetails.cfm?pEventId=12414

Who is in?

Hard Commits:

Menthol, Santini, Kobra Kai, ???????????

The Shovel Flag will be posted………..

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At Alcatraz, it’s about Quality, not Quantity…

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18 strong PAX posted @ Alcatraz to work on the Quality of the beatdown, not just the quantity. Refresher on key/safe techniques for Merkins, Deep Squats (Ass 2 Grass), LBC, Lunge Walk and Wall Sits.

Jekyl has the Q

1/2 lap around Alcatraz
COP
SSH 25
IW 25
Squat Jack 20
Apolo Ohno 20 each side
Mountain Climber 20
Peter Parker 15
Parker Peter 15
Spider man 10
Merkin 25
Hollywood Merkin (merkin with Side plank) 10 each side
Stud Merkin (1 handed push up) 10 each side

The Thang

Mosey to bases
Bear Crawls to 1st
Bunny hop to 2nd
Bear Crawl to 3rd
Bunny hop home
Crab walk to 1st
Lunge walk to 2nd
Crab walk to 3rd
Lunge walk home

Rinse/Repeat.

Hand off Q to Funhouse
Mosey to baseball outfield

15 Merkins – Slow and low
25 LBCs – Get those feet up
25 A2G squats – Slow and low
Lunge Walk to wall
25 SSH in cadence
1 minute wall sit – 90 degrees and arms out
Rinse and Repeat 2X

Core Burn
25 LBC in cadence
20 Merkins
1 minute Plank Hold
30 Plank Punches

COT

Great praise for answered prayers for Noah! Gaining weight and getting stronger! Next Goal: Get Walking! Excellent news Decible!
Be in Prayer on how The Fort can serve families that are in finacial crunches with children with special needs. Remember to serve, and not to be served.

Reminder that Tega Cay expansion is happening this Tuesday at the Corner of 160 and Gold Hill @ the Harris Teeter. See you in the Gloom @ 5:15.

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Pre-Blast – Name TBD – Tega Cay Tuesday Expansion

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Tega Cay is opening its doors to a Tuesday morning beatdown. With a solid core of PAX heading up Alcatraz on Saturday, the Tuesday morning addition was just a matter of time. And the time is now! Well, this next Tuesday, 3/4/14.

We have a location: The Harris Teeter on the corner of 160 and Goldhill.
We have a time: 5:15 – 6:00 am
We have the committed PAX: White Lightnin, FreeBird, CornHole, Sparkplug, and others near by.
We have the site Q’s: WWL and Funhouse
We have a Weinke: FunHouse always has one

The only thing we don’t have is a name. It has been decided that only those who come and contribute sweat and blood (tears not allowed) on Tuesday get to punch the name ballot. Many names have been suggested and we will decide during the COT.

This is a perfect opportunity to clench down on the EH’s already in place for those near Tega Cay. The location is close and the temperature will be perfect (not 9 degrees….). Bring a Sad Clown and get a BOGO coupon to the next workout.

See you in the Gloom.

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You Can Run, But You Can’t Hyde

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17 men gathered this morning for a “pick your poison” special. The choices: take off into the darkness for a Baxter Loop run or stay at WEP for a beat down from Jekyll in his inaugural Q.

The Thang:

Indian Relay half way around WEP (lots of “slow it down” discussion as Jekyll took off at a Red Banjo pace).

COP:

  • SSH
  • IW
  • Squat Jacks
  • Follow the leader in 1 Minute increment x 10
    • Mountain Climbers
    • Oblique V-ups
    • Peter Parkers
    • Squats
    • 15 Burpees on your own (crowd pleaser)
    • Bear crawl around the circle
    • Hello Dollys
    • Freddie Mercurys
    • Jump Tucks
    • Squat Jacks
    • Marine Corp Push Ups

Mosey to Hill-

  • Partner up
    • Wheelbarrow up and down the hill. Flapjack
    • Partner 1: Elbow crawl up the hill – Partner 2: LBCs at the bottom. Flapjack
    • Partner 1: Groucho walk up the hill – Partner 2: LBCs at the bottom. Flapjack.

Mosey to Playground

  • Keep your partner
    • Partner 1: One Hand Wall Merkin – Partner 2: Run 2 laps.
    • After Partner 2’s first lap – Partner 1 switch hands.
    • Flapjack

Switcharoo

  • P1-Dips
  • P2-Lap
  • Flapjack

Mosey to the tree (PAX wasn’t sure which tree Jekyll was referring to… so, we just followed him).

  • Team Jekyll vs Team CSPAN – Relay sprints.
  • Partners are now competitors.
  • Distance= 3 trees
  • 2 teams of 5 (plus 1).  All you got for pride and profit

Back to COT

A few extra squats and 6 inchers for good measure.

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Anchored in Salvation

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Words of wisdom shard by Cake Boss prior to the workout. Visualizing our lives as us paddling to stay afloat in the ocean, waving rising and falling all around us. We were encouraged to keep our eyes looking up, keep our eyes on the sky. Keep our faith. Work hard. And believe we would be rescued. One must also anchor himself in salvation, so as not to be swept away by the currents of sin. Excellent pre-beatdown thoughts, Cake Boss.

 

The Thang : Cake Boss on Q

Sprints to curb and back between each exercise

SSH x 20

Mtn Climbers x 20

Imperial Walkers x 20

Squat x 20

Peter Parker x 20

Handoff to Beacon:

4 corners – Complete exercises as agroup and then sprint (as a group) to the next corner of the big parking lot.

Rd 1.  Taking KB with us. Goblet Squats x 10, KB Swings x 10, Curl x 10 each arm, Side Push w KB x10

Rd 2.  Peter Parker x 10, Squat x 10, Mtn Climbers x 10, Parker Peter x 10

Rd. 3  Peekaboo Street (Ode to DD) x 10, Monkey Humpers x 10, Body Builder Burpees x 5, Apolo Ohno x 10 (Again, DD)

Rd 4.  With KB again…Maktar Jai x 10, Merkins x 10, Jumping Lunges x 10, Burpees x 10

Handoff to Cake Boss

1 minute each exercise

KB Swing

Shoulder Press

R/L Arm Curls

Tri Extensions

Cake Boss – Six Minutes of Mary

LBC x 15 – Shuffle up & back (short parking lot)

Freddy Mercury x 15 – Karaoke up & back

Rosalitas x 10

Hello Dolly x 10  – Back Pedal up & sprint back

Heels to Heaven x 15 – Two sprints

Mosey to COT

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Cock Pit – High Seas

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Warm up:

5 burpees

Light jog

Imperial walkersx15

Mtn climbersx15

Squatx15

Peter Parkerx15

Sumo squatx15

Run to Sugar Creek

Partner carries

Wheel barrow

Sprint w/5merkins

Bear crawl w/5merkins sprint back w/5merkins

Lunge walk w/5merkins  sprint back w/5merkins

Sprintx2 w/5burpees

Run to next pain station

Rotation x3

People’s chair (45sec each)

Balls to Wall (15sec each)

Merkin set

Merkins x10

SSH x15

Diamond x10

SSH x15

Wide arm x10

SSH x15

Staggers l/r x10

LBC x15

Pull ups with partners (Sets of 10, 8, 6)

Swinging LBC 3 sets of 10

Hill work

Bear crawl up hill 5x add burpee each round

Plank rotation

Right high

Left high

Elbows

6 min of Mary (literally it was 5:54 on the clock)

Sprint to COT

 

Prayers for all the PAX and the stresses of life.

We sometimes feel the “waves” swelling above our heads and we can’t see anything but water or (job, finances, sickness, etc), however if we look to heaven for our strength when we feel weak, the QIC in the heavens will walk us through the storms of life.

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The Fort Fitness Test

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18 PAX posted at The Fort “Block Party” for the first of our quarterly fitness test. Please feel free to discuss what worked and format with CSPAN & Audit.

The Thang:

  • A very short “Variety Show” walking warm up.
  • 1 mile run around WEP
  • Max number of pull-ups
  • Personal best of 60 seconds of push ups
  • Personal best of 60 seconds LBC
  • Personal best of 60 seconds of Burpee

Finished with COP lead by CSPAN, Audit, Fun House, Maximus & DD

Slow short mosey to COT:

Naked Man Moleskin

Tuesday Tega Cay work out to launch next week

Stay in tune with the weekly email from THE FORT

Cockpit Wednesday at NAFO

Chicken & Wisdom Friday Morning with Cake Boss

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

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