Poles of Death

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The Thang: Mosey to the light poles at the back of the school. Out one, 10 merkins, back to start 10 lunges (each leg). Out two poles 5 burpees, back to start, 10 squats. Out 3 poles, 10 merkins, etc. Repeat until time getting progressively further down the path. Return to COT. If that wasn't clear, you're in good company. A few of us didn't understand at first either… but we eventually all figured it out and got about 4 in.

COT: Prayers for IJ’s friend, Spectre’s wife, Olaf's pizza airplane, and all the rest.

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Warrior Heart Men’s Spiritual Bootcamp

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Join me for a 3-day experience with God, based on John Eldredge’s “Wild At Heart”.


After attending one last year, my life and my relationship with God changed forever. I thought I was good to go in life, and I was, but the transformation this put me through surprised me.

Keep your eyes on Slack, because we will be holding more information sessions very soon!
**Scholarships Available**

Event Link

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Tour de Fort

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Started with a mosey run from WEP to the Church on Harris street.
Thang 1: Elevens: Merkins then run up steps of church and do Bobby Hurleys at top.
Run down Harris, down Massey to Pike parking lot.
Thang 2: Bear crawl until “break” run to other side. Did squats there. Repeat.
Run up main street and right on Tom Hall St, down past the pumpkin patch to the municipal parking lot.
Thang 3: Simion says: Pax shuffle right or left and stop/so exercise when called. We did mountain climbers, smurf jacks and some others.
Run up Monroe White’s hill, did some abs here. Ran to Print Shop’s pull up bars.
Thang 4: 5 pullups, 5 knees 2 chest, 5 toes 2 bar. Repeat.
Run down to White st to the millstone. Did some step ups here.
Run along White towards WEP. Stop at small parking lot between City Hall and Ardrey st.
Thang 5: Pax plank on curb. Curb walk left, right. Stopped and did: dry docks, shoulder taps.
Run back to WEP’s parking lot. Circle up for Mary: Sally routine: leg raises.
Fini.

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Forge!

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Dojo was a no go so he handed the Q stick to me. Tired from two previous Qs this week, the plan was limited running and more strength training.
Quick warm-up then we headed to The Wall for 3 rounds Erkins, dips, and step ups. Next, we ran past the stinky dumpster to the back wall of HT. Wall sits bear crawl out merkins crawl bear back. Crab walk, LBCs, crab walk back.
Next we traveled to CVS for a four corner relay. Each member ran around the building 5, 10, 15 and 20
Merkins at each corner. Next person moved when pax ahead complete corner #1. Second round squats same count.
Back to COT.

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L5-S1 pain

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Woke up with a sharp pain in my lower back, yeah, the one that has been bothering me for a while… Brawny and Mainframe knew about abit do all we did is walk around the school, they carried sandbags, I hauled the pain on my back.

Prayers for families and traveling.

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Slow Burning Beatdown 🔥

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Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot

The Thang:
1. 4 Corners:
Corner 1: 10 Merkins
Corner 2: 20 Squats
Corner 3: 30 Big Boys
Corner 4: 40 Calf Raises
➡️ Lap 1: Mosey between corners, Lap 2: Lunges between corners, Lap 3: Bear Crawl between corners

2. Partner Work:
P1: Plank
P2: 20 Carolina Dry Docks, then jog 25 yards and back
Repeat with:
20 Squats / partner holds Al Gore
20 Flutters / partner holds 6 inches
20 Mountain Climbers / partner holds plank
P2 can't complete holds, both Ps do 5 Burpee Penalty

3. Dora:
Partners:
100 Peter Parkers
200 Shoulder Taps
300 LBCs
➡️ One partner works, the other jogs 25 yds and back.
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COT: Prayers and Praises

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