19 eager PAX arrived at WEP in the gloom expecting the promised beatdown from CSPAN.  0515 arrived and our Q was nowhere to be found so I offered to lead the group.  Out of all the PAX, CSPAN was the last person we expected to oversleep so we were all actually pretty worried throughout the workout.  Luckily after the workout we received a text that all was well and the old man forgot to set his alarm.  We then coined a new term for The Fort.

CSPAN-ing = When you fartsack on the day you are supposed to Q.

The Thang:

Jog halfway around the park and then COP in the field:

20 X SSH, 10 X Merkin, 10 X Mtn Climber, 20 X Squats, 20 X SSH

Mosey over to the playground and find a partner for 2 rounds of the following.

Partner 1: 10 Pullups while Partner 2 runs around the playground; Flapjack. Next Partner 1: 20 merkins while Partner 2 runs around the playground. Next Partner 1: 20 dips while Partner 2 runs around the playground. Next Partner 1: 10 pullups while Partner 2 runs around the playground.

Mosey over to Jacobs Ladder Hill

Jacobs ladder up to 5 with Squats at the bottom and Burpees at the top.  After you finished your 5th Burpee at the top of the hill take a left and run around the park until you get back to the playground.

Gather back up at the playground and do as many sets of the following as possible for 10 minutes:

10 pullups, run to the drill bit across the field and back, 20 dips, run to the drill bit across the field and back.

Next we circled up for 5 minutes of slow burning abs led by Maximus consisting of lbs, flutters, hello dolly’s, heels to heaven, Freddie Mercury and Russian Twists.

Sprint to COT.

17 PAX came to Block Party for a normal Tuesday beat down. We went old school and brought the blocks back to the party.

It was epic pain, especially for a few FNGs, who we appreciate coming out and joining the PAX. We look forward to their return and continued participation in our craziness at 5:15am.

The Thang:

Mosey to tree line

Lunge walk, side shuffle right, side shuffle left, High Knees, butt kicks, sprint to COP

COP

SSHs, CDDs, LBCs, IWs, Wind Mills

Mosey to Path

Form 2 lines for Indian Run around path to Playground

At playground partner up

#1-pullups

#2-bearcrawl long, sprint short around playground

Flip Flop

Plank when done

Merkins, LBCs, Wide Arm Merkins

Mosey to tree line

High Knees, But Kicks, Sprint

Meet at bottom of Stairway to Heaven with blocks

#1 – run with block to light pole

#2 – squats

Alternate until all blocks are at 6^th light pole top of hill

#1 – run to block, 5 merkins, 5 derkins, bring block back 1 light pole

#2 – squats

Alternate until all blocks are back at bottom

Mosey to trees

Face partner in seal team situp formation

Pass blocks to left and right 10x

25 Seal Team Sit Ups

Mosey to Hill in front of statue

#1 – Bear crawl

#2 – LBCs

#1 – Bear Crawl

#2 – Hello Dolly

10 Peter Parkers

Sprint to COT

Prayers for White Lightning family and Beacon’s recovery from infection

1 Niners expecting 2 Niners arrival this evening….prayer for mom and baby!

Plus other unspoken prayers

Slow Burn Friday at Chickfilet with Game Plan following (Daniel Chapter 2)

7/17 – The Ranch launch at Springfield middle

7/26 – Rock Hill convergence with The Fort

9/26 – Invergence 2yr B-day of The Fort. More to come!

12 pax shook off the fartsack monster and the aches from the Memorial Day Murph to post for a Block Party steam bath.

The Thang

COP at launch spot — Mountain climbers, Peter parker, Parker peter, Monkey humpers

Run around WEP path to far corner (across from hill)

Partner up for burpee, bear crawl fest
Partner 1: bear crawl as far as possible toward hill, mark spot run back to get partner
Partner 2: continuous burpees, run with partner back to his spot
Switcheroo across park until both partners reach the hill

Run to playground

Partner 1: Hanging crunches x10
Partner 2: continuous Freddies
Flapjack (3 cycles each)

Plank series
Makhtar N’Dyae x15 (next time maybe Crab Cakes will throw off thought waves of a more pax-friendly nature)

Run to the Double Ds near downtown FM

Line up along wall for 11s — Derkins + dips

Circle up for 11s — Sumo squats + donkey kicks

Run back to Springs parking lot

Suicides across parking lot

Run home

COT

Naked man moleskin

Good work today by a cozy group that grew from 4 to 12 in the last 3 minutes before launch.  The first exercise of the morning was to avoid the 10-count and hit the deck to shake off the effects of a 3-day weekend – well done!

The summer steam is on full blast.  Those winter Lbs should start melting off and the cardio condition should start ramping up.  Be sure to watch the hydration.

Thoughts and prayers are with CSPAN today as he goes under the knife.  Strong performance today for an old guy trying to feel young again before he goes in for surgery.  If you can’t find him at the next workout, just seek out the pax that looks like Joan Rivers or Michael Jackson and you will likely find him.

After several PAX ventured to the big city up north to test their endurance at the muthaship, it became apparent that as a whole, The Fort PAX were lacking in that area. CSPAN challenged the Q’s to bring a renewed focus on endurance, so that what we did.

The Thang:

Jog to edge of field for COP

20 x SSH, 20 x IW, 10 x  merkins, 15 x mtn climbers, 20 x windmill, 20 x SSH

With 40 minutes left we gathered for a drill bit Marathon around our 6/10 of a mile track surrounding WEP. We would continuously run around the track for the remaining 40 minutes stopping at 2/10 of a mile post and doing 20 burpees each time around, 40 squats at the 4/10 of a mile post and 60 lbc’s at the 6/10 of a mile post. All 10 PAX were up for the challenge and grinded through 40 minutes of endurance training ending with the COT.

Until next time……….

Block Party’s AO remains hostage to aliens who landed at WEP last Wed and continue to lay claim to our territory. Thus, 13 Pax gathered round the virtual shovel flag for an off campus recon mission through the woods to Grandmas ball fields.

The Thang

COP – IW x20, mtn climber x25, squat x10, merkins x10

Karaoke R/L, lunge walk, backward run to top of parking lot hill

Plank it up for railroad bunny hops

Run paved trail, pause at top of hill for more railroad hops (night time commando style) then continue run on path to Harris Park

COP – dollies x10, flutter x10, scissors x10 (“Clean up on aisle four!”)

Mosey to baseball field and gather at home plate

Round the bases Part 1: 1B = CCD x10 / 2B = CCD x10 + merkins x20 / 3B = CCD x10 + merkins x20 + sumo squat x30, Home = CCD x10 + merkins x20 + sumo squat x30 + Freddies x40

Round the bases Part 2: 1B = monkey humper x10 / 2B = MH x10 + squat x20 / 3B = MH x10 + squat x20 + LBC x30 / Home = MH x10 + squat x20 + LBC x30 + Makhtar N’daye x40

Mosey to bleachers

Right leg step ups x15, derkins x15, Left leg step ups x15, derkins x15

Right leg step ups x15, dips x15, Left leg step ups x15, dips x15

Run back to WEP

COP – burpees, V ups, scissors, dollies, Freddies

COT

Moleskin

Hats off to CSPAN for surviving a trip to the Muthaship and rolling through another round of abuse at Block Party!  Where were the rest of your MM brothers?  Your telepathic powers are astounding….I walked around all day Monday with a nagging sense that I was set to Q today…did not know I stole the show from you at launch.  You’re welcome!

Yes, the trail path to Harris Park is almost exactly the same as the loop around WEP.  Don’t let the voices in your head tell you otherwise.  Bust outta that comfort zone!

What do April flowers and May showers bring?  A cardio challenge brought on by CSPAN!  Yes, he laid it out there, men…the pax of The Fort need cardio work.  You have been forewarned…wear hiking boots to upcoming workouts at your own peril.  Red Banjo – wheelhouse for you, pal!

T-claps to Pusher, CSPAN, Santini and Audit for a great launch in Rock Hill!   This Saturday brings 3 options to York County.  Time to set a Saturday record…it is No Fartsack Saturday!