The road least traveled

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WARMUP: the nice warm air gave us all the warm up we needed
THE THANG: the recommended route was L on munn, R on Harris, R on Sam smith, R into Sutton place neighborhood, take the first left 3 times to arrive at Sutton, R on Sutton, turn around once you hit 6th Baxter and do the whole thing in reverse. 4.35 miles. Not many did this route, but those who did were treated to some solid hill work <#C09QRA67ST0>

MARY:
ANNOUNCEMENTS:
COT:

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Stockade Olympics

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WARMUP: IWx15, HW x15, Windmill x10, Cherry Picker x15, Plank- Mountain Climber x11, Peter Parker x11, Parker Peter x11
THE THANG: Mosey to small round about circle (short track): PAX do Apollo Ono while everyone does a lap around short track using crab walk method.
Mosey to Fountain (medium track): Bear Crawl around
mosey to bottom of hill: 10 burpees
Run up hill to Fire Station parking lot: Toy soldiers back and forth, Lunge walk and power skip
Mosey to sonic and partner up:
Dora .5, 1, 2, 3
50 burpees, 100 Merkins, 200 squats and 300 LBC/Hello Dolly
Mosey to church for Jack Webs up to 7
Mosey to COT finish Jack Web 8 and 9
MARY: Sorta
ANNOUNCEMENTS: Y
COT: Y

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Supermen and Superman’s

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WARMUP: Mozy warmup with stops for imperial walkers, merkins, mountain climbers, overhead claps
THE THANG: After the warmup mozy we ran to the top of Main Street and the parking lot for wall sits. Each Pax would bear crawl out individually and do the exercise while the others remained seated. One by one, the Pax would take their turn. We completed four rounds and the 5 rep exercises were shoulder tap merkins, wide arm merkins, diamond merkins, and ranger merkins. (With much debate about proper ranger merkin form)
Once completed, we setup a cone at the top of Main Street, one halfway to the bottom and one at the bottom of the street by Phat burrito. On the top and bottom cones were the same five exercises. The Pax would complete the first exercise (50 reps) then run to the middle cone for two burpees, then complete the same exercise at the next cone. Once done, we’d run back to the middle cone (two burpees) and do the second exercise at the next cone. Rinse and repeat until all exercises were done. (500 total reps). Exercises were SSH, LBCs, CDDs, Squats, Supermans. When all reps were completed we headed back to COT.
MARY: Plank for the last two minutes
ANNOUNCEMENTS: Bethel, upcoming CSAUPs
COT: Family, injured Pax, Gratitude that we get to post.

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Jaeger – Sprint

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The Fort will celebrate the culmination of it’s 2025-2026 Fundraising Efforts for the Fort Mill Care Center and F3 Scholarship with the Foundation for Fort Mill Schools at 11:30am on March 14th at Model A. Prior to that (9am) we’re running a shorter Jaeger–a Jaeger Sprint. Why? Because it’s completely stupid and utterly pointless: CSAUP.

Just show up and you’ll be placed with a team for completing the event. Some will ruck, if you bring a ruck. Some will run, if you don’t have a ruck. All will get better!

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Change is the Game

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WARMUP: Cold morning required a warm up session for the Q so the rest of the pax got the same
THE THANG: Mosey to basketball court on far side of school. Stopped on way at picnic tables for some step-ups and dips (3 rounds). The routine at the court involved 2 laps of yogging followed by a round of 3 core exercises followed by one set of suicides. We rinsed and repeated for a total of 3 full cycles of this routine. Then moseyed back to launch.
MARY: She joined throughout
ANNOUNCEMENTS: Break the Dam, trash pickup
COT: Some quick departures shrunk the COT crowd. We identified Honky Tonk and Sugar Bug as Ballroom regulars we hadn’t seen recently. One pax committed to reach out to each for a check in.

Throughout the Thang, pax traded experience regarding how change has impacted their life and whether they felt the rate of life changes was accelerating as they age or slowing. General agreement was that the volume and rate of change GROWS as we age. A comment was made about the rate of change vs EXPECTATIONS. Q Source says we prepare for what’s expected so that we’re in the best position possible to respond for the inevitable times when unexpected change will come our way.

My experience and study on life change indicates we go through many cycles and each one reflects three stages: an ending to the current reality, an uncomfortable in between period, then a new beginning. Moving past the “ending” that is really the start of change often requires a “letting go”….maybe even a grieving period. What do you need to let go of so you can move forward?

Grateful to Bass for the Q invite and the very timely reminder at Flight Plan Mon morning. Also grateful for the covey of Respectable HIM who posted to help sharpen me. May God continue to bless The Fort!

#KeepPosting

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Sky Rockets (Not) In Sight – Good Morning Delight

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WARMUP: Cherry Pickers / OH kb march / Plank / L&R Plank
THE THANG:
5 sets of the circuit

Kb pull through x20
Kb pullovers x20
Plank pull through x20
Devil halos x10
Curls x10
Goblet squats x20
Alternate single rows x10 each
Farmers carry around the lot and back.

MARY: leg lowers with overhead kb hold
ANNOUNCEMENTS: CSAUP mania
COT:

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How far can you Nur?

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WARMUP: do we warm up at Block Party on Thursday’s?
THE THANG:
Head to WEP, stop for merkins, around the park, stop for low slow squats, stop for American hammers in parking lot, through the woods to Harris street, stop for Ranger merkins, then partner Nur up Harris, stopping half way for diamond merkins, Freddy mercury’s at church parking lot across from Sullivan street, down Spratt for some prisoner squats at the Print Shop. Over to Monroe white street for 20 wide arm merkins in the abandoned parking lot, down to the church for 20 jump squats, up the other hill to the Town of Fort Mill building for 20 archer merkins, repeat once before heading back to COT
MARY: there was a little something about Mary
ANNOUNCEMENTS:
COT:

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My taste was acquired

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The chill came back and 8 showed up for a run around the Sunbelt parking lot.

From the amphitheater at Kingsley we moseyed up to Sunbelt. At one end of the lot, we completed various upper and lower exercises that were written on my weinke. Running across the lot to the far end, we spent more time doing various upper and lower body exercises that were written on my weinke.

I gave Spike my weinke so I am going to fail to list the details of exactly what we performed.

There was a decent amount of mumblechatter that kept things just interesting enough that Super-G was able to hang. He did not stay for my motivational speech at the end and missed out on a good one. Ask me sometime about my two words for the last few years.

Old Bay was missed as his solar panels failed him this morning.

-30-

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Redstone Suicides

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WARMUP:
THE THANG:
Suicide runs to each island. From curb to island 1 do the work run back to the curb then to island 2 and back continuing that pattern until island 6 then work it in reverse until you get back island 1.
Island 1: 5 burpees
Island 2: 5 burpees 10 merkins
Island 3: 5 burpees 10 merkins 15 big boys
Island 4: 5 burpees 10 merkins 15 big boys 20 squats
Island 5: 5 burpees 10 merkins 15 big boys 20 squats 30 lunges
Island 6: 5 burpees 10 merkins 15 big boys 20 squats 30 lunges 40 mountain climbers.

6 minutes of brobility
MARY: Plank, J-lo’s – flutter kicks
ANNOUNCEMENTS: announcements made
COT: ended in prayer

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