18 pax and 1 unsuspecting FNG posted at Block Party for their daily does of pain, brotherhood and encouragement.

The Thang

Warm up run halfway around WEP

COP – SSH x30, CCD x15, Sumo squat x15, IW x15, Peter parker x15

Mosey to bottom of hill

Traditional Jacob’s ladder

Tunnel of love

Run to far side of park

Two lines facing each other for plank series followed by partner merkins

Run to playground

Picabo Street jumps over playground barrier (30 secs + 5 more reps) R + L interspersed with decline merkins x10

Partner up
Partner 1: continuous pull-ups / Partner 2: lap around playground (flap jack)
Partner 1: continuous dips / Partner 2: lap around playground (flap jack)

Plank series followed by Parker peters x21

Backward lunge to path, sprint back

Bear crawl to path, sprint back

Jacob’s ladder redux — lap around playground + 2 burpees, lap around playground + 4 burpees, continue pattern OYO until quittin’ time

Run home

COT

Naked man moleskin

Out of the Tuesday morning gloom strolled a lone ranger, weary and thirsty following some early morning exercise.  Little did he know he had stumbled into the lethal kill zone of Assassin.  45 minutes later FNG/Tin Man had survived his first F3 beatdown following his initial solo Tough Mudder training run (no reason to get started too early on that training).  T-claps to Tin Man for completing a double down at his first workout and to Assassin for executing a perfect Billy Zane!

The Fort was honored to host a representative from the recently formed Lake Murray region, as Ken Doll escaped Barbie’s Malibu Dreamhouse to swap sweat with the Block Party regulars. Glad to have you along.  Hope to see you again in the gloom at The Fort!

Finally, we find strength by acknowledging our weakness and our need for H-E-L-P.  Our culture lulls men into the mistaken belief that we can handle life alone, so we avoid that four-letter word.  The paradox is that It takes a strong man to acknowledge his need for help.  Prayers go out to all the pax who are in need of help that they will find the humility and courage to reach out for it.

19 Strong including 1 FNG ventured to WEP in the gloom.  In honor of the crossfit games this past weekend I was inspired to do a few bodyweight crossfit style workouts. I found it interesting that both the Rich Froning (Male Winner) and Camille Leblanc-Bazenit (Female Winner) both stated that what got them to the top of the podium was working hard in the gym everyday and not being complacent.  I urged the PAX to keep that in mind in all aspects of their lives.  Dont get complacent with your fitness level, your work, your relationships, etc.  Always strive to do better. 

The Thang:

Short warm jog to COP for warm up

20 X SSH, 20 X IW, 20 X mtn Climber, 10 X Merkin, 20 X squat, stretch, 30 X SSH

Stay in current location and begin bodyweight countdown crossfit:

OYO for Time: 10 Burpees, 10 Squats, 10 Merkins, 10 Full Sit ups, followed by 9 of each, 8 of each, 7 of each, all the way down to 1.

Mosey to the playground to begin the Body Weight FRAN crossfit workout.

OYO for time: 21 pull ups, 21 burpees, 15 pull ups, 15 burpees, 9 pull ups, 9 burpees

Finish by running 1/2 mile back to COT.

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!