Twelve men avoided the temptation of fartsacking and were awarded with a heavy dose of merkins and a lower body beatdown in perfect Alcatraz conditions.

The Thang:  White Lightning on Q

Mosey to the Tennis Courts

SSH x 50 / 10 Merkins – IW x 20 / 10 Merkins – Slow Squats x 20 / 10 Merkins – CDD’s x 10 / 10 Merkins – Mtn. Climbers x 15 / 10 Merkins

Split into opposite corners of the courts:

Lunge Walk to Corner / 10 Merkins – High Knees to Corner / 10 Merkins – Lunge Walk to Corner / 10 Merkins – Butt Kickers to Corner / 10 Merkins – Windmills x 15 / 10 Merkins

Partner up: Partner 1 – Suicides – Partner 2 – Plank Punches x 3

Bear Crawl across courts / Run back / Reverse Bear Crawl / Run Back

Plank O’Rama and 50 LBC’s

Handoff to Jekyll:

Sneaky Lunge down / Run back – Ski Twists 60 seconds – Squat Walk / Run Back – Monster Truck Tire Jump / Run Back – Apollo Ohno x 20 each leg – Rinse and Repeat

Superman 30 seconds – 20 LBC – Superman 30 seconds – Hello Dolly – 100 LBC’s

40 Bomb Jacks intermingled throughout – The PAX kept finding “Wet Spots”

Moleskin:

Many excuses could have been made to fartsack this morning.  However, these men decided to push themselves as well as each other and continue to strengthen our bodies and our friendships.  As always, it is an honor to help lead a group of men that push each other to be stronger physically and spiritually.

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.

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.

Old Glory was planted and 13 strong men began their weekend with an workout designed to make arms burn, legs ache, and lungs scream.

The Thang:

Cornhole led the PAX on a warm-up jog around both fields

20 Side Straddle Hops

20 Imperial Walkers

15 Merkins

20 Slow Squats

20 Carolina Dry Docks

20 Mountain Climbers

10 Wide Arm Merkins

20 Windmills

20 Plank Punches

Mosey to the Bases

First Base – 10 Bomb Jacks

Bear Crawl Shuffle to the right with a Merkin in between – Stop at 2nd Base

10 Sumo Squats

Bear Crawl Shuffle to the right with a Merkin in between – Stop at 3rd Base

10 Burpess

Reverse and Head back to Second Base – Bear Crawl Shuffle

10 Sumo Squats

Bear Crawl Shuffle to the left with Merkins – Stop at First Base

10 Bomb Jacks

Partner Up:

Wheel Barrow to Second, 10 Sumo Squats, Switch

Wheel Barrow to Third, 10 Burpees,

Handoff to YHC:

Headed out for a jog and to find some of Tega Cay’s finest hills.

First Retaining Wall:  5 Derkins, 5 Wide Arm Derkins, 5 Diamond Derkins in cadence

Continued mosey with random stops for LBC’s and Planks

Found another retaining wall.  20 Dips in Cadence

Jogged to the base of “The Hill” – As hard as you can go to the Top

Plank O Rama at the top – Mosey to the Glennon Center steps and partner up

Wheel Barrow up the steps

50 LBC’s

Start the jog back to Alcatraz

First Retaining Wall: 20 Dips on your own

Brought it home with an Indian Run

COT

Moleskin:

Great effort by everyone today. Cornhole delivered a brutal upper body workout and YHC tested the PAX’s stamina.  Along the way, the PAX pulled together to push themselves and each other, making sure that doubt did not stand a chance.  Always an honor.