2016

2016-12-21Leave a comment

QIC: Witch Hunt
When: 12/16/2016
Pax: Trucker (Ruck), Deacon (Ruck), Bolt, WWL (Ruck), Bonsai (Ruck) Da Vinci, Photobomb, Gekko, Spud, Gears, Cable Guy, Fish Sticks, Senator Tressel, Bing, Mr. T, Longshanks, CSPAN, Old Bay, Royale, Mainframe, Cobra Kai (Ruck), Corruption, Orange Crush (Ruck), Witch Hunt (QIC)
Posted In: The Swamp

It was a very chilly day at the Swamp this morning. Excitement was in the air for Bing’s last workout in the Fort. When 5:15 hit, we had 6 Pax ready to ruck and 18 Pax ready to bootcamp.

To warm up we took a short mosey around the Swamp with some dynamic exercises (High Knees, Butt Kicks, Karaoke, Toy Soldier). We finished in the Home Depot parking lot and circled up for COP.

I reached out to Bing the night before to see if he wanted to participate and he volunteered to take the COP. So I handed it off to Bing for a variety of work (Merkins, Windmill, SSH. Once everyone was loose, Bing passed it back and it was time to get to work.

The Thang

I tried to design a workout that would test the Pax without requiring a lot of running. So that means Burpees, 100 to be exact. I brought back a new favorite of mine, the 100 Burpee Challenge. It consists of 10 different burpee variations for 10 reps with 30 second rest in between. The burpees were:

X Burpees
Split Burpees
Thigh Slap Burpees
Burpees w/ Parker Peter
Squat Hold Burpees
Burpees with SSH (3x)
One-Legged Skier Burpees
Heel Slap Burpees
Frop-Hop (3x) Burpees (May need to change the names of this to Make-It Clap Burpees)
Hand Release Burpees

This is the perfect start to a workout on a very cold day. Nothing gets the blood flowing like 100 Burpees.

Then it was onto the next. We moseyed to the alley behind the Home Depot for some wall work.

We started People’s Chair with 25 Overhead presses. When finsihed it was 5 Burpees OYO. Then back to the wall for People’s Chair with 50 Overhead Presses. When finished it was 5 more Burpees OYO. Finally it was People Chair with 75 Overhead Presses. When finsihed it was 5 more Burpees OYO.

Next we moseyed to the infamous ‘Big Red Balls’ in front of Target. Not a final tour of the Swamp without the Big Red Balls. Here we bear crawled while stopping at each ball for 5 merkins. This was a much better idea on paper. #SoMuchBearCrawling

With only a couple minutes left we formed two lines for a nice Indian Run back to the shovel flag.

When we got back to the shovel flag we met up with the ruckers and Bing closed out the final minute with some merkins.

Thanks to all the Pax that came out to support Bing as he embarks on this new journey in his life. I believe I speak for all the Pax, when I wish him all the best as he starts this new chapter. Your positvity and energy will surely be missed in the Fort.

Prayers

Mr T’s wife dealing with loss
Parents traveling to Indonesia
Olaf’s new baby
WWL M sister-in-law dealing with cancer
CSPAN’s M having knee surgery
Gear’s family friend waiting on medical testing
Royale’s father
Bonsai’s wife recovering
Bing’s 2.0s and the move to FL

Until next time, its back to the hunt…

TClap |

Figaro takes the stage

2016-12-20Leave a comment

QIC: Figaro
When: 12/20/16
Pax: Double D, Cha-ching, So-crates, Java, Olaf, Kielbasa, Chicken Hawk, MacGyver, Roxanne, FestiFun, Whitney, Atticus, Fellini, Sapper, Cake Boss, Backdraft, Crab Cakes, Born, Rock Thrill
Posted In: Block Party

Block Party was a sellout this morning with 22 pax punching their ticket for the unveiling of Figaro as Q. The man did not disappoint, and the critics will be raving.

The Thang

Run to Founders parking lot

COP

SSH x30

Windmill x20

IW x20

Moroccan nightclubs x50 (so much for warm up!)

Merkins x15

LBCs x20

Flutters x20

Run to top of road by gun shop and partner up
Partner 1: Run to bottom of hill and AYG back up
Partner 2: Continuous LBCs
Flapjack
Rinse & repeat 2x w/Merkins on 2nd round and Flutters on 3rd round

Mosey to wall at Springs building

People’s chair
Lunge walk across parking lot
Wall pull-ups OYO x10
Rinse & repeat sequence

Mosey back to WEP circle

Run to top of Stairway to Heaven and back down
Freddie Mercury OYO x10
Rinse & repeat sequence

COT

Naked Man Moleskin

Stellar VQ by Figaro! Stepping out of his comfort zone in the back of the pax, our brother nailed a 45-minute first-time effort with no assistance, including a solid message on #Hope (no matter what your struggles are — we all have them — hold on in your current days so you can enjoy better life in your latter days). T-claps! Thanks for leading and challenging the pax!

Speaking of struggles, Rock Thrill delivered a heart-felt challenge to the pax to support York County residents seeking to overcome addiction by registering for the Joe Davis Run. Just do it!

S/O to our brothers from The Rock, who posted to support Figaro. Great to have you up in The Fort for the Block Party adventure. No shortage of barristers on hand to keep everyone in line.

Thanks for the energy and spirit everyone brought today. You’d think it was Christmas week or something…

Have a merry one!

TClap |

Guns n Moses Bock Party with Loaded Arms 12-19-16

2016-12-19Leave a comment

QIC: Samurai
When: 12/19/16
Pax: Bean Counter, Thunder Warrior, Redwood, High Pockets, Chef, Joe Dirt, Pony Tail(R), Black Lung, Chernobyl. Drifter, Rhinestone, Samurai(R)
Posted In: Uncategorized

I was honored to lead this group of HIMs in York this rainy cool morning. Again with poor weather the PAX arrived not complaining just wanting a morning sweat. Redwood thanks for the opportunity.

The disclaimer was given with no FNGs so we started the Warm up.

SSH

Moroccan Night Clubs

R/L, L/R, Stretch each side and middle to get the hammies ready for a mosey

Merkins

We formed 2 lines for a lap around the church in a Reverse Merkin Indian Run

Arrived at the fire pit to start turning up the heat. We talked about Hope and the Christmas Season not everyone is happy and Joyous. They may be going through the anniversary of a love one or relative loss or maybe a stressful season of their life. We all need to reach out or listen for the sign of sorrow or sadness.

A series of Irkins Derkins and Dips x 2

Now warmed up we made one more lap around the church and found the LIGHT.

The light is where the Block Party started. Each PAX had a cinder block and we started.

3 exercises, 15 Triceps Overhead Extensions, 25 Standard Curls and 250Overhead Presses. In between each we ran to the top of the hill and had 10 Merkins. After the first round PT and I saw that York PAX carried their blocks to the top so we Rinsed and Repeated the York Style. Nice touch!!!

We circled and did 10 Diamond Merkins using the block followed by LBCs and Block American Hammers. These York guys are tough and want all 45 minutes of PAIN.

We jail broke to the COT to finish up with Praises and Prayers.

Upcoming Christmas Eve AO will be Olde Town only all other will be shut down for an EPIC Event. Eastview Chruch will be serving meals for people within a 5 mile radius of their church on Christmas Morning. Come out if you can help or can support. See Chernobyl or Drifter for more info.

Sorry I cannot remember all of the prayer requests but Drifter asked for prayers for his Grandmother and another PAX had a relative just found out they had cancer.

Bean Counter you looked strong and glad to have another chance to sweat with you in the gloom.

Thunder Warrior you are making great improvement in a short time of F3. Keep up the great work.

Redwood I am just glad your son decided to sleep in so I would not get shown p again.

Chef I am honored to have met you this morning and look forward to many more.

Joe Dirt I like your attitude and your colorful mumble chatter.

Pony Tail you are like my brother glad we can challenge each other to grow stronger both physically and spiritually.

Black Lung man can you fly though your reps and how do you keep that mane in place while we sweat? Great work.

Chernobyl you are becoming a strong pusher in the group and glad to see you getting stronger. Soon you need to lead one of these workouts!!!

Rhinestone I am honored to meet you this morning and see you have lots of physical talent and also a York PAX pusher. Awesome work!!!

Samurai Out

TClap |

Change of Plans

2016-12-19Leave a comment

QIC: Fishsticks
When: 12/14/16
Pax: On The Rocks, River Rat, Fishsticks
Posted In: Pantheon

This morning, I had planned to log some miles and rest my sore shoulder so I skipped the madness at the Coop. I decided to run a few laps around Pantheon before venturing down Gold Hill Road. As I made the turn to the front of the school, I notice, not one, but two cars parked in front of the school. I thought to myself “Should I continue to run as planned or should I check and see if they were here for a workout?” I ran back to the parking lot to check it out. Sure enough, River Rat and On the Rocks were here to workout. I informed them about the fun they were missing at the Coop.

Running would have to wait. After the standard disclaimer, we ran a lap around the car pool circle. Next, River Rat lead the warm-ups with the following exercises:

SSH

Imperial Walker

Windmill

Merkins

Moroccan Night Club

Next, we ran another lap around the car pool circle. At each light pole, we performed the below exercises, adding one exercise (ten reps) at each light pole:

Squats

Carolina Dry Docks

Calf Raises

LBCs

Moroccan Night Clubs

Merkins

Flutter Kicks

Next, the Q was handed over to River Rat for another lap around school parking lot. We started with a reverse run or “Nur”, then high knees, butt kickers, shuffle right/left, and karaoke right/left. We arrived back at the front of the school for On the Rocks to lead us in a round of dips and wall sits. Next we ventured to the columns for a few minutes of balls to the wall.

With about five minutes left, I thought it was a good idea to end with a burpee lap around the school, 5 burpees each light pole. We missed out on the PAINtheon games, but we experienced some of the pain.

Announcements:

Joe Davis Run – January 7th

Prayers:

Praise for the F3 group, always open and willing to serve

Families during the holiday season

TClap |

Back at it

2016-12-19Leave a comment

QIC: Chicken Wing
When: 12/19/2016
Pax: What Did, Socrates, Cheddah, Skate Or Die, Geronimo, Clampett, Chicken Wing
Posted In: The Snake Pit

Upon arrival at The Tomahawk today, YHC was glad to see some new faces, old names at the AO. With some first timers at the AO, we had a great group with varying coupons from KBs, to rucks to barbells and they all get the job done.

With Old Glory waving at us in the wind, we said the disclaimer while underway. Here is what we did.

Mosey with dynamic stretches to the other side of the school.

COP

SSH x 50
Squats x 20
Windmills x 15

Moved to dry pavement. All performed in sequence, no recovery
Merkins x 15 (slow single counts)
Honeymooner
Mountain Climber x 15
Honeymooner
Peter Parker x 15
Honeymooner
Parker Peter x 15

By this time the shoulders were toasty and the blood was flowing.

Mosey past the backside of the school. Geronimo is going to aspire and no doubt achieve the full wall muscle-up at YHCs urging. Today was not the day, but I would not be surprise to find a training rig all set up this afternoon.

Back to the parking lot to grab the coupons for 4 corners

Started at 5-10-15-20-15-10-5

KB swings and Goblet Squats at each corner staring with 5. Short corner we did lunges with KB passes. Long corner to corner we moseyed with the KB.

At the start, it seemed easy, maybe too easy, but the reps caught up with us and it may be a difficult task to wash your hair later.

Onward to the overhang for some more manly work.

Grab a pillar and get into people’s chair. Did a good bit of that and switched over to wall tar jai with a plank on the wall at the end.

Moved over to the ring of fire.

In and outs with KB x 20
Right leg step up with a curl x 12
Left let step up with a curl x 12
Calf Raises x 35
15 bombjacks

Repeato.

COT

NMM

Prayers for patience. Patience on the road, patience with our families.

Prayers for pushing each other everyday. ISI

Socrates on VIRTUE. Great words.

Merry Christmas Men.

Skate or Die on Q the 26th.

TClap |

Small tour of the Deep

2016-12-18Leave a comment

QIC: Lil E
When: 12/17/16
Pax: Cornerstone, Da Vinci, Whopper, Royale
Posted In: The Deep

5 men woke and decided that a little cold wasn’t going to prevent them from getting better today.

The Thang

Warmup jog around parking lot, mix in some high knees and butt kickers

COP

SSHs x 30, Imperial Walkers x 25, Windmills x 10, Merkins x 10, Squats x 15, Peter Parkers x 10, Parker Peters x 10, Sumo squats x 15, Morrocan Night Clubs x 25, Mountain Climbers x 10, Plank Punches x 10

The Thang

Ascending Curb Crawl

Start on curb and complete 1 derkin, bear crawl to curb on other side of parking lot, complete 2 derkins, bear crawl back to other side complete 3 derkins. Continue this until 13 derkins.

We stopped a couple times to regroup for a couple ten counts and some Mary. After the sixth derkin we did LBCs x 10, Flutters x 10. After 10th derkin we did hello dollies x 10, Rosalitas x 10.

Mosey to the hill. On the way though we stopped for some people chair and donkey kicks.

People’s chair for 30 seconds, Donkey Kicks x 15

Repeato this time with 10 donkey kicks

Once at the hill we did Jacobs ladder. Start at the base of hill and run to top and do 1 burpee. Run down and back up and do 2 burpees. Continue until 7 burpees. This is a great hill, btw

Mosey to the back side of the school for Lt. Dan. Just like Jack Webbs, but for the legs. Started with 1 squat and 4 lunges. Completed up to 8 squats and 32 lunges. We stayed stationary with the lunges but was told it is often done with walking lunges. I am not sure it matters how you do it…these hurt

LBCs x 25, Flutters x 20, Freddy Mercury x 20

Did two rounds of suicides. Started at the basketball hoop, and used the fire hydrant, end of bleachers, and opposite basketball goal as our markers.

Mosey back around to be front of the school to finish up with some Mary. Each person led an exercise. They were Freddy mercury, X and Os, American Hammer, Flutters and the last one is escaping me.

Moleskin

We had a small, but great group this morning. Everyone pushed themselves hard. The Lt. Dans were unpleasant and the ascending curb crawls weren’t exactly a good way to ease into the workout.

I have been to this AO, I believe three times, and on two of the occasions we never left the parking lot. This AO has a ton to offer and I wanted to see a bit more of it. We made it to the hill and around to the back of the school this time. Eventually, I will see all it has to offer.

Announcements and Prayers

Joe Davis Run – Jan, 7

Prayers for children battling leukemia. Also, we prayed for those battling addictions.

TClap |

This is What Happens when SOB’s Invade The Fort

2016-12-184 Comments

QIC: Longshanks, JRR Tolkien
When: 12/17/2016
Pax: Fire Hazard, Jiffy, River Rat, Barry Manillow, Deacon, Sir Topham Hat, MacGuyver, Reborn, Quack Attack, Tesh, Chicken Wing, Flat Tire, Oil rig, Santini, Mario, Thin Mint, Bolt, Matadore, Double D, Bounce House, Sweeper, JRR. Tolkien, Longshanks
Posted In: The Fort

Many of you are wondering, how the heck did Tolkien get asked to Q down here in The Fort? Well, glad you asked. Wakey-leaks has secured of an actual transcript of a conversation between JRR Tolkien and Longshanks on course at the Fort Bragg Spartan Race, where Tolkien SMASHED ‘Shanks time…. here it is in the interest of public disclosure:

Shanks: so word has it you got the biggest mouth in SOBland, maybe F3? Is that true?
JRR: Of course that’s true. I can because I’m a sponsored athlete.
Shanks: HEY SO AM I!!! Oral IV, Athletics 8, and a few more
JRR: pfft… they made a Pokémon Go character after me. And at least 10 pandas were named after me globally in 2016. In fact, I’m working with BUCCI right now to advertise their new men’s handbag line.
Shanks: BUCCI? You mean GUCCI right?
JRR: no BUCCI… the unlicensed knock off stuff. Much cheaper in cost and quality. Like the Piffany jewelry you got your M for her birthday, only different.
Shanks: WOW… you’ve really made it! Well I got named Longshanks because in prison I had the record for keystering the longest shank in my you know what!!!! #LegendStatus
JRR: Don’t touch me… (stare and silence)
Shanks: You really do have a big mouth. I respect that, I talk a little bit of junk myself. Being from Wisconsin and all, where our sports teams are supreme.
JRR: Ummm… my Creighton Bluejays whooped up on your Wisconsin Badgers by 12 a week or two ago in hoops.
Shanks: Oh yeah, well I have the record for most kids in a Physical Education Class in South Carolina at 20!
JRR: Dude, kids are required to go to your class. I can get 20+ PAX to show up in the freezing rain to post at one of my workouts…even when it’s not in my on region.
Shanks: Hey can you help me over the 8’ wall? Like the movie says, white men can’t jump.
JRR: 30 burpees brother… see you at the finish line. I’ll be waiting to give you your medal after I have a beer.
Shanks: That’s it Tolkien… winner Q’s in the loser’s region!
JRR: Deal… see you at The Fort!
Shanks: By the way, when are you going to start running elite instead of competitive?
JRR: I’m not elite.
Shanks: I know (mic dropped)

The Thang:

Warmup: (5min)
Mosey, Side Shuffle, karaoke, butt kicks, high knees
Imperial walker (cadence)
Low Squat (down- up) x 15
Merkin (military cadence- up down) x 15
Plank (left hand high right foot high) 10 count switch
Run back to truck

Part 1: until I call time which was 3 1/3 rounds (15min)
partner 1 bucket carry across lot (put bucket down you owe 10 CDD)
Partner 2 backwards run up hill and back down.
Partner 3 bear crawl/crab walk

Hill > bucket > crawls > Hill…

Part 2: Run to playground area, partners (10min)
1 pull-up
5 toes to bar
1 pull-up
5 knees to elbows
1 pull-up
(Switch with partner who is doing 5 reverse burpees and then American hammers)

Handoff to Longshanks 2H Q

Mosey to The Parking lot in front of Synergeics for some extended Dora:
Partner runs to the hill and back while partner exercises:
100 Bombjacks
200 Squats
300 LBC’s
200 SSH
50 Burpees

Start Moseying back for COT but stop for:
10 Dips (IC)
5 Derkins
10 Dips (IC)
5 Widearm Derkins
10 Dips (IC)
5 Diamond Derkins

COT and BOM

Announcements – Turkey Giveaway in Paradise, Christmas Party, Operation Sweet Tooth, Joe Davis Run

Prayers

NM (Tolkien):

YHC has always been impressed with The Fort’s creativity, involvement in the community, and dedication to investing in each other. Whether it’s hosting CSAUPs like Fast5k (nevermind you all cheated with the high school track star), bringing hundreds of turkeys for community outreach AND showing up in person to hand them out, or cranking out eye popping numbers for F3 Dads. The Fort has something special and should be very proud of your region. Special thanks to Longshanks for inviting me to come co-Q with him, truly an honor, dude is a beast and YHC is looking for big things from him in the 2017 Spartan season!

Flat tire was working an extra muscle group today exercising his lips by flapping his gums, even more than his core and legs!
Tesh already knew a ‘Shanks workout would be easy so he did a 3+ mile prerun first.
The very best of SOB-land showed up to throw down with The Fort and all of them came to play: Fire Hazard showed up early for a prerun with JRR Tolkien then transformed into a burpee machine during Dora. Mario was up all night hopping from bar to bar chasing after the ladies #fathersnightmare . We’ll just call it a CSAUP because his efforts were “Completely Stupid and Utterly Pointless”. Hey blame the lexicon, not me! But he did make the workout and was always at the front. Thin Mint looked in mid season Spartan Race form during the bucket carries and is just as fast backwards as forwards. YHC expects him to podium a race later this year… ELITE style.
One of the Fort’s leaders Reborn came back for the 6 on every run section, and another BOLT made sure to stop by for COT after hitting The Reservation. Thanks for your leadership men.

NM (Shanks):

1. By the way Tolkein is spelled token, as in he’s token something, don’t worry its medicinal.
2. Only reason Tolkien talks about Fort Bragg is thats the only Spartan Race he beat me in this year. Charlotte Sprint Saturday. Nope. Charlotte Sprint Sunday. Nope. Asheville Super. Nope. Did he even do Asheville? Nope. Carolina Beast Saturday. Nope. Carolina Beast Sunday. Nope. Oh yeah he ran the Sprint Sunday. Weak. Kid Rock has more wins against me this year than you do.
3. Actual conversation with Tolkien this Saturday. Hey we need one more for our six man Ultra Team for P200 as one guy dropped out. Tolkien – thats too much running. So no.
4. In all seroiusness, great to have Tolkien out to help lead the workout. Couple of months ago he stated how he needed to come to a workout in The Fort, but only after Kiawah. YHC said that I have the Q the week after Kiawah. Come on over and I’ll let you lead half. Knew what was coming then. #epicbeatdown
5. Guess YHC need to come to SOB land to repay the favor. #wheresmyinvite
5. Blessed by all that showed up with Turkeys and presents. Both were a success.

Longshanks out (mic drop) again

TClap |

Footloose – 12….I mean 10 days of Christmas!

2016-12-17Leave a comment

QIC: Cake Boss
When: 12/15/16
Pax: Socrates, Flat Tire, Pusher, Spark plug, Bass O Matic, Patton, Gilmore, Deep Dish, Anchorman, Culture Club, TPS, Kielbasa, Rebel, Rooney, White Lightning, Birdcage, Change Order, Barry Manilow
Posted In: Footloose

19 of us came to cut the rug and show some moves at Footloose in front of the First Baptist Church. The AO is a moderate but the PAX came for a challenge and accepted everything that was thrown at them.

After quick intro and after all the cars coming in hot slowed down, we took off for a little mosey.

Jog to Main Street – Stop for 10 SSHs – Mosey to corner across from Hardees

COP:

Imperial Walkers, Windmills, Wide Arm Merkins, Squats, Hill Billy Walkers, Peter Parkers, LBCs, Parker Peters
People’s Chair on Kimbrell’s Wall – Bear Crawl across and back – Lunge walk across and back

YHC had little challenge for the men to be the Watchman of their homes and families and be disciplined to keep watch for what is coming and can harm our home life. The Watchman always sees the enemy first and can see the furthest, so be that for your families before the enemy sneaks up on you.

Mosey to St Johns Picnic Tables

3 sets of 25 dips and 10 derkins – Crowd Pleaser!!
Suicide Shuffle – 1’s complete suicide & 2’s LBCs then flapjack

Lots of mumble chatter and talking. The PAX where like kids the night before Christmas and all restless and talkative. Good times as always!!

Mosey to the First Baptist lot for some Foxtrot dance lessons

Side Shuffle to corner of island then bearcrawl across to other island and back to side shuffle….all the way to end of drive way – – – – LBCs till 6 is in
Rinse and Repeat

The kids were really excited after that dance move so we decided to do the 12…..I mean 10 days of Christmas since it was 12/15 and we had 10 days to go till Christmas.

Here it is…..follow the ladder, 1 rep then 2 reps of next move and back to 1 and then 3 reps of next move and back to 2 and then 1 and so on and so on.

Inch worm merkin
squats
lbcs
Monkey Humpers
Flying Squirels
Freddy Mercurys
Diamond Merkins
Flutters
Carolina Dry Docks
Side Straddle Hops
~~Donkey Kicks~~
~~Leg Raises~~

Mosey to Nativity Scene:

So to close out, YHC wanted to touch on the Reason for the Season. I did not realize the The Fonz with with us as one of the Wise Men was not lit up, but Flat Tire tapped on it twice and the light came on. It was totally cool!!

So we are in the Christmas season and we are all chasing happiness….for ourselves and for others with gifts, and cookies and decorations and parties. Bottom line is all of these things are non-sustaining and in a few short weeks we will not even remember most of it. Happiness comes from gratitude and that leads to contentment and being content with what we are blessed with leads to being happy. Christ Jesus came to us from Heaven to live as one of us so that we could have relationship with our heavenly father now and for eternity. I am grateful for his mission of coming at Christmas and going to the Cross then rising from the tomb so that I can live an abundant life of gratitude. Whatever I am facing I know my father in heaven loves me enough to send his son to cover my shortcomings and sin. Thank you Father!!

Merry Christmas and thanks Anchorman for the Q. This is a great AO for all PAX!!!

Peace!

Cake Boss

TClap |

Planet Pain 12-17-16 With 15 HIMs Hope is in the Air. 2.66 miles in the cold and rain!!!

2016-12-17Leave a comment

QIC: Samurai
When: 12/17/16
Pax: Ponytail(R), Walker(R), Peach(R), Freon, Jag(R), Mongo, Chernobyl, PCH, Bubazilla, FNG(Viking R), Incoming, Nail Pop, Uga, Hot Sauce, Samurai(R)
Posted In: The Fort

This cold and rainy Saturday was to be a Co-Q with YCH and Hydrant but unfortunate for us Hydrant did not make the flight back from Colorado. Drug test may be needed Monday!!! LOL

I humbly lead 14 other HIMs (1 FNG Viking) through a Planet Pain workout and was honored by mumble chatter and patience. My winkie held a half workout but we made it through with flying colors.

Welcome and disclaimer given

Warmup

SSH

R/L L/R

Imperial Walkers

SSH

Hillbillyy Walkers

Mosey to the back of the ATC but called a Omaha when I spotted wooden benches that were in need of some love.

Irkins

Derkins

Dips

Mosey to one of the Practice fields and ran three 50 yard sprints and jogged back and recovered between with some Hope words

Moseyed to the High Jump pad for some AB work and Merkins

Moseyed out of the Jail yard fence for some 1/2 exercise and runs

Runs looped the entrance circle and the exercise were

CDD

LBC

Merkins

Moseyed to the Stairway to Heaven

People’s Chair

Al Gore (Tree Hugger)

Rinse and repeat

Ran the stairway

Merkins

LBC

Mountain Climber

Then we tried a Merkin Failure I saw posted on-line

Merkins till failure then slowly move from the top of the merkin to the bottom (SLOWLY) x3 then hold 6″ until failure. Jag was King of the Merkin today!!! Awesome work

Moseyed back to the COT for 5 minutes of PAX Choice and The Pledge of Allegiance lead by Jag

Announcements

Turkey Give Fort Mill, F3 Christmas Party, Christmas Eve Workout at Olde Town 0700 all other AOs closed, Joe Davis 5K10K run and Pre-P200

Prayers were asked and Jag delivered an awesome closing prayer

Coffee-ria at Patty Wagon where 8 HIMs ate and swapped stories

Samurai honored and out

TClap |

12 Days of Christmas at The Hive!

2016-12-16Leave a comment

QIC: Seacrest
When: 12/16/16
Pax: Apache, Tesh, Dawg Pound, Repeat, Reborn, Peabody, Quack Attack, Backdraft, Gridlock
Posted In: The Hive

7 HIM showed up at The Hive for a chilly morning in the gloom. Everyone stayed in the comfort of their car heaters and hopped out around 0514 ready to roll! Hey Look – Quack Attack showed up for his first 0515 weekday workout. He can wake up that early! Good to see him out there.

Warmup:

We took an extra long mosey around the parking lot and around Brothership to try and warm our bodies this morning.

COT

SSH x 30

WM x 10

IW x 10

Merkins x 10

The Thang:

12 Days of Christmas

Start with one, two/one, three/two/one, four/three/two/one, you get the point.

KB Burpee
Clean & Press
Lunges
Curls
Merkins
Chest Press
Flies
Squats
OH Press
Tricep Extensions
Rows
Swings

We mixed in Captain Thors along the way and got to 9×36.

Moleskin:

Backdraft had to show his manhood this morning by showing up in shorts! Or was that his swimsuit…hard to say.

At some point there was a kettlebell size comparison…I think that was around 7 when Quack Attack complained about flies with 25lbs.

I wanted to stop at 11, but I’m thankful for the push to 12.

Glad to see the guys from Brothership during COT.

Announcements:

Christmas Party Saturday. Read your newsletter.

Prayers:

Peabody’s daughter in surgery this morning. 6th surgery of the year.

Safe travels over the holidays.

Patience with family.

Thanks for the opportunity to Q, Tesh!

Until next time…

Seacrest, OUT!

TClap |