Come join other PAX of The Fort to discuss marriage. This isn’t a time for the airing of grievances nor a counseling session, but instead just a chance to share, learn and grow.
Time is 06:15 after workouts at The Fort’s favorite weekday spot, the fire pit at Kingsley, or Panera’s patio if it’s too cold.
WARMUP: Intro and then mosey to the Lowes parking lot for warm ups. MNC, Produce Pickers, Windmills. Mosey to another corner of Lowes for Up and Down Dog, plank stretches and Mountain climbers. Continued to the Thang.
THE THANG: Four Corners. Round 1- 12 Big Boys then bear crawl, 12 Big Boys then nur, 12 Big Boys then crawl Bear, ended with 12 Big Boys then run.
Round 2- 12 flying Squirrels then Karaoke, 12 flying Squirrels then nur, 12 flying Squirrels then Karaoke, finally 12 flying Squirrels then run.
Message: asked everyone to say what they were thankful for on Thanksgiving.
Ran to the back of the building where Empire is located for some wall sits, balls to the wall and more wall sits. Ran back in front of F45 for some monkey humpers then back to COT for Mary.
MARY: Flutters, hammers, Burpees, MT with Wine Makers and lbc.
ANNOUNCEMENTS: Golf, D2D, Party and team competition
COT: Prayers for family, marriages and those traveling.
WARMUP: Mosey to WEP bc it was raining like crazy. SSH, IW, HW, Wind Mills, Moroccan Night Clubs.
THE THANG: 10 exercises 12 reps, Bear Crawl from one side of stage and back. Rinse and Repeat 5 times.
Merkins, Big Boys, Squats, Dips, Carolina Dry Docks, Lunges, Diamond Merkins, Hammers, LBC’s.
MARY: 1Mosey to Pike parking lot 10 Burpees and Abb work. Darkest of Helmets cadence woke up a neighbor but we said sorry. Mosey back to Veterans Park for 10 Merkins.
ANNOUNCEMENTS: newsletter
COT: prayers for Thanksgiving
WARMUP:
SSH, IW, HW, around the world, halos, some yoga, humane burpee
THE THANG:
Suitcase Deadlift 2×10 each side
Single leg deadlift 1×10 each side
Boxer Squat 4×10
Waiter Press 2×10 each side
Clean and Press 4×6 each side
Two hand Row, Clean and Press 2×8
R Row x4, clean x4, press x4 2 sets
L Row x4, clean x4, press x4 2 sets
Overhead Lunge & March x10 each side
Overhead Lunge & March x5 each side
3 cleans
2 thrusters
1 snatch
Swing to switch sides
3 cleans
2 thrusters
1 snatch
Did this twice
KB Windmill
Once each side
3 burpee snatches each side to close
Covered 0.08 miles
Mostly pacing between sets
COT:
Screwing up is hard. Dealing with the consequences is hard. Persevere
Theme was to stay together. Short mosey down the hill to a dry spot for some Broga. Threw in a couple of mtn climbers and WAM. We stayed together and did a slight mosey to the base of the hill where the fun started.
7s was the call starting with 1 squat run up the hill to the stop sign and do 6 merkins. They key was to stay together. This is where the fun started with the Aussie accent for the remainder of the workout.
All right mates once we finish with the 7s we headed to the crikey pull up bars. Did a quick 5 and hit the blocks (Cindy blocks that is) for some down under beat down. The call was wall sits for undisclosed moment of time. We did 3 sets of curls with a wall sits in between and did I mention block on the legs makes a nice table for shrimp on the barbie. Followed that up with overhead presses.
It was time to make another move up another hill to the benches where we watched Ruby Slippers pick up garbage. Better to leave it better than what you found it. Time for a little Aussie AMRAP to firm up the pax. The call was 1 minute of decline merkins (lots of complaint with that one), then dips, step ups, calf raises or was it 🦘 raises not sure. Then finished off with the 1minute of burpee finally. Back to COT
No Mary cause Rebel doesn’t like to get wet.
Thanks for the opportunity Cakeboss
WARMUP: we listened to the disclaimer from Poppins
THE THANG: we waddled to Sutton and back and discussed the 53+ miles Maximus did during the 12 hr Hagler event. The 31 miles YHC did during the Spartan Ultra. And the table that Badlands wrestled with that broke his knee. There was an Anchor man flyby.
MARY: we did do some merkins before nameArama
ANNOUNCEMENTS:
COT: greatful for F3 being nationwide to keep me accountable during work (mammon) trips.
Birdcage was supposed to Q, but due to his training schedule— YHC sat in instead.
WARMUP: yep, with some yoga.
T HE THANG: stolen from Old Bay
Mosey to light poles along back entrance for light pole accumulator exercise.
1 rep at 1st light pole
2 reps at 2nd
3 reps at 3rd…etc.
When first pax gets to 10th light pole (and does 10 reps), run back to first light pole and sweep the rest of the pax.
Rinse and repeat with following exercises.
1. Flying Squirrels
2. Squats
3. Plank Jacks
4. Merkins
MARY: naw, instead we did Bearpees up to 20/5. Look it up in the exicon
ANNOUNCEMENTS: https://mailchi.mp/844d41eccef9/thefort-weekly-newsletter-1325706
COT: in the rain. Prayers specifically for the Salazar family and Esso’s mom
Very Simple Concept this morning in the rainy wet Gloom. We Ruck Shuffle for 1:20 then do merkins or Squats then ruck shuffle some more… wash rinse repeat until we go all the way to the SC/NC border and back. This is just about a 5k distance.
Good mumble chatter along the way as we got back to TCES with 14 minutes to spare.
We did some more shuffling while doing curls, pressed, man makers and more squats.
Finished right at 6:00.
Awesome to workout with these men today. Humbled that 6 other guys joined me in the cold and rain.
Be thankful for all our opportunities gentlemen! Take care! 👊👊👊
WARMUP: Grinder stretch
THE THANG: 100 big boys, Bobby Hurley’s, flutters, LBC‘s, squats, monkey humpers, Freddie Mercury’s,
MARY: wind mills, rosalitas, 6 in 10 count to plank to shoulder taps, Morrocan night clubs all in the pouring rain
ANNOUNCEMENTS:
COT:
See link to loop below.