Posted by Senator Tressel on behalf of Maxiums

16 men weren’t deterred by the little bit of rain and the lotta bit of shoulder pain.  This workout could make it challenging to raise your arms, wash your hair or do any other normal day to day activities.  And thanks to Senator Tresse –  sorry about the abdominal pain you experience during laughing or sneezing.

The Thang:

Maximus on Q:

½ lap

50 SSH

12 Wide-Arm Merkin

20 Mak Tar Jah

10×40 Jack Webb

10 Merkin

Mosey to the Playground:

10 Pull Ups

20 Dips

Repeat 2 more times for 3 total sets

Mosey to the hill

Bear Crawl up, 10 Carolina Dry Docks, Jog Down

Bear Crawl Up, 10 Push Ups (Single Merkins), Jog Down

Bear Crawl Up, 10 Carolina Dry Docks, Jog Down

Hand off to Senator Tressel

Mosey to COP for Mary:

Hello Dolly x 25, Freddie Mercury x 25, LBC x 35, Rosalita x 25, Russian Twist x 20, Superman/parachutes hold for 30 secs x 3

Jacob’s ladder to 5 reps w/Donkey Kicks

Carolina Dry Docks x 10 in cadence to finish up

COT

Announcements: Christmas Gathering 2^nd F 12/19 at Towne Tavern, Chicken Hawk (I think) Q’ing at NAFO High School tomorrow so post to support him, can food collection needs to step it up

Prayer Requests: Freebird’s Brother in Law and wife are expecting twins and probably will have to deliver the babies early, before Christmas.  Prayers for them and the doctors.  Senator’s wife is having surgery tomorrow.  Prayers for her and the doctors.

Posted on behalf of Bounty Hunter

24 PAX came to work on a warm 48° morning. Some brief chatter how the “bug” was going around, which happen to strike my house with a vengeance.

Luckily I only heard 1 person talk about the NO VS SEA game the night before because I came prepared with some additional burpees if people were going to talk trash!

The Thang:

Mosey to the back parking lot off of Massey St & N. White St where we did a brief football warm-up.

Stride run from one side of the end of the parking lot & back
Hitler kicks, 15 yards – turn around same thing on the way back
Lunges 15 yards – backward lunge on the way back
Side lunge 15 yards – turn around same thing on the way back
Side shuffle 15 yards – open up stride it out to the other side of parking lot, repeat but opposite side on the way back
Backpedal 15 yards – turn and run other side of parking lot – repeat for the way back.

Is everyone warmed up yet… right!?

Split into 3 groups
Group 1 – Sprint to the other side of the parking lot and back
Group 2 – Bomb jacks until Group 1 returns
Group 3 – Merkins until Group 1 returns

After Group 1 completes sprint – Group 2 sprints to the end of the parking lot and back – Group 3 begins Bomb Jacks and Group 1 Starts merkins.

After Group 2 completes sprint – Group 3 sprints to the end of the parking lot and back – Group 1 begins Bomb Jacks and Group 2 starts merkins

After Group 3 completes sprint – rinse & repeat 5X

Next DB Drills – Stay in groups of 3
Backpedal, sprint forward, backpedal, sprint forward – Chop your feet – turn and sprint to the end of the parking lot and back.

Group 1 & 2 would start DB drill while Group 3 rested, when everyone chops their feet – Group 1 turn and run to the end of the parking lot and back

Group 2 & 3 would start DB drill while Group 1 rested, when everyone chops their feet – Group 2 turn and run to the end of the parking lot and back

Group 1 & 3 would start began DB drill while Group 2 rested, when everyone chops their feet – Group 3 turn and run to the end of the parking lot and back

Rinse & Repeat 3 times.

Mosey to the center of the parking lot and Cirlce up. We played “Duck-Duck-Goose” F3 Style. Completed a series of exercises while one PAX member “Goose” ran around the circle. Once he returned, the next person in line would get up and run around the circle – Repeat until all PAX goes around once.

Duck Duck Goose Exercises:
SSH, Merkins, IW, Carolina Dry Docks, Tuck Jumps, Merkins again, Peter Parker, Bomb jacks, Hello Dolly

Me: “Fun house – How much more time do we have” – Fun House: “9 Minutes”. Me: “Good, I heard 1 person talk about the Saints game last night, line up at the end of the parking lot”.

Sprint to the end of the parking lot and do 5 Burpees every 20 yards (15 burpees total) and sprint back.

Mosey back to COT.

It was great to be back working out with the PAX. For the last 2 months, I have been training for my first marathon which is fast approaching on December 14th. I’m thankful to have a bunch of guys who can push, motivate, encourage and keep me accountable on this 26.2 mile journey. I hope everyone has a good week, and we’ll see you in the GLOOM!!!

26 Pax posted for a serving a Tuesday morning torture at Block Party dealt by Repeat on his virgin Q.

The Thang

Double D in lead

Brief run around WEP

COP – Mtn climbers, squats, Carolina Dry Dock, Imperial Walker, SSH

Line up along tree line

Karaoke to second tree, karaoke back

Bear crawl to to first tree, lunge walk to second tree, run back

Backward bear crawl to first tree, backward lunge walk, run back

Suicides to third tree and back

Plank sequence

COP – Slow Freddie Mercury x20, Merkins x10, Hello dolly x15, Wide arm x10, Dying cockroach x15, Diamond merkin x10

Handoff to Repeat

Lap around WEP

Mosey to Hill for 11s — squats at top + jumping lunges at bottom (real crowd pleaser!)

Merkins x 10

LBCs x10

Head to playground

Pull-ups x10

Dips x10

Run home

COT

Naked Man Moleskin

T-Claps to Repeat on his rookie outing – he brought the lower body pain in high fashion!

Funhouse was salivating over an impromptu Q opportunity at the start before YHC yanked the rug out from under him…he is clearly ready for a day when the 2.0s are not in tow so he can unload some heavy artillery on the Pax.

BLCs or Backward Lunge Crawl will be new specialty for CSPAN!!

26 veteran Pax shook off the autumn chill and put forth a strong effort at Block Party.

The Thang

Full warm up lap around WEP

COP — SSH x20, Mtn climber x20, IW x20, Peter Parker x20, Slow Sumo Squat x20, Parker Peter x20, SSH x20

Break into three groups (Rotate through each station, 3 cycles total):
+ Group 1:  10x Pull-ups
+ Group 2:  Continuous Picabo Streets over playground barrier
+ Group 3:  Continuous core (Freddie Mercurys, Flutter, Dollies)

COP — Merkins x10, Squat x10, Diamond merkins x10, Monkey humpers x10, Morrocan night clubs x10, Large arm circles forward x10, Morrocan night clubs x10, Jumping lunge x10, Carolina drydocks x10, Monkey humpers x10, Morrocan night clubs x10, Large arm circles backward x10, Morrocan night clubs x10, Bomb jack x10, Wide arm merkin x10

Line up between tree line and playground:
+ Karaoke to first tree, karaoke back
+ Backward sprint to first tree, run back
+ Sprint to first tree, backward run back
+ Bear crawl to first tree, crab walk back

Run home

COT

We were blessed with a beautiful morning – crisp air, no wind, stars peaking through the clouds. It is truly a gift to YHC to start the workday leading the Pax on a day like today.

Great effort by all pax!  The Morrocan night club sequence, continuous core cycles and Picabo Streets provide early training so all pax can impress the M on the dance floor at your favorite New Year’s Eve ball.

Tried to keep the pace crisp today — T-claps to back-of-the-pack Pax for keeping it tight on the stations when your finish triggered the switch.

A hardy salute to Crab Cakes on his Tough Mudder adventure – an inspirational example to all Fort pax!

Announcement — Food Drive at ALL Saturday workouts through year end.  Bring non-perishable foods to The Fort and Alcatraz for collection and distribution to Fort Mill care center.

28 Fort Millians entered the gloom this morning for a good beatdown on a beautiful late October morning:

The Thang:

Jog around WEP, slow down and start lunge walking, then high knees, then butt kickers, then jog to the grass.

COP

SSH x 40, Squat x 25, Merkins x 15, hold plank,  Peter Parker x 20, recover.

IW x 20, Sumo squat x 20, Carolina dry dock x 15, Alabama a** kickers (10LL, 10RL)

Mosey to hill

Jacob’s Ladder (1-7 burpees at top of hill), recover

Mosey to flat area

Jack Webbs, 1:4 ratio.  Count to 10 merkins and 40 overhead hand claps

Mini Mary:  Hello Dolly x 20, Freddie Mercury x 20, Dying Cockroach x 16, LBC x 25

Indian Run around park and back to parking lot

COT

Moleskin

YHC received the call last night to Q today so the workout was classic F3.  Nothing fancy – just some good upper body strength and cardio work.   The Pax put forth a good effort today.  Not much chatter other than some groans during Jack Webbs.  YHC heard the ‘that’s what she said comment’, but missed the cue for 10 bomb jacks – that won’t happen again!  The double wide Indian run along a narrow path in the dark turned into a mob of men towards the end so will have to plan that differently next time.     As always, it’s a pleasure to lead such a fine group.

Announcements:

Thoughts and prayers  for Evil Knievel who injured his back.  Get well, brother!

F3 Convergence/5k double down on Jan 4 at Walter Elisha.  This is a big event – mark your calendars now.

Spring Mud Run in Columbia – big F3 group making the trip to Columbia including teams from The Fort.