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.

32 brothers pushed each other through 45 minutes of pain and then stood as one to honor a 33rd.

The Thang

Warm up run around WEP to center of field

COP (support from Decibel and Trucker) – SSH x??, Merkins x20, Slow sumo squat x43, LBCs x20, Mtn climbers x20

Drill  bit – 10x wide arm merkins + 10x Sumo squats at each 1/10 mile post

Split into two groups:
Group A = run up long hill past trees & lamp posts + 10x bomb jacks run back (repeat 2x w/ 10x burpees and then 10x donkey kicks)
Group B = Karaoke to playground + 10x pull ups karaoke back (repeat 2x w/15x derkins and then , 10x pull-ups of another flavor)

6MoM – Freddie Mercury x15, Hello dolly x15, Chopsticks x15, Flutter x20

Pusho/plankorama = Merkins x10, Peter Parker x10, Monkey humpers x10, Carolina Dry Docks x10, Parker Peter x10, Slow squat x10, Diamond merkins x8, Monkey humpers x10

Run home

COT

Naked Man Moleskin

Take Two — Decibel nailed his SSH routine after using his Mulligan on the first hole…then he proceeded to silence the pax with an early Merkin beatdown (so much for warm up!).  T-claps for taking some OTJ instruction in a constructive spirit.

Trucker relived a Nittany Lion nail biter with 43 slow sumo squats — Mr Blue Hoodie missed out on the commemorative sequence aimed at wearing down one more Wolverine.

SPOILER ALERT:  Funhouse shattered all CFB fans’ anticipation by revealing that Gamecock fans WILL be disappointed come November 30th.

Prayers and support for Flacco as he honored the memory of his brother, Sean, who would have been 34 today.

35 Pax posted at Block Party to get BUSY on some pain as a means to put the BUSYness of life behind them and actually live each day as it comes.

The Thang

Warm up run out of lot, down Ardrey Street and back into WEP

COP – SSH x40, Merkins x10, Carolina Dry Dock x15, SSH x20, Squat x20, Jumping lunge x10, SSH x20, Peter Parker x20, Merkins x10, SSH x20

Split into three groups and mosey to playground
Group 1 = Pull-ups continuous
Group 2 = Run around playground
Group 3 = Freddie Mercurys continuous
Rotate and Rinse/Repeat through 3 full cycles

Mosey to hill and partner up
Partner 1 = run to top, 5 burpees, run back
Partner 2 = continuous Sumo squats
Swap and Rinse/Repeat through 5 full cycles

Plank sequence followed by three cycles through the Railroad broad jumps (math majors kept extending this one!)

COP – Side lunge x10 (R+L), Backward lunge x10 (R+L), SSH x60

Run home

COT

Naked Man Moleskin

Pax gathered to contemplate the new four-letter YHC is seeking to strike from conversation – BUSY. Perpetual busyness (“How are you doing?”  “I’m so busy!”) has the potential to suck us into a state of mind where we have unintentionally given over our freedom to others/the world and without awareness disconnected ourselves from our hearts and the relationships that provide the most meaning to our lives.   The challenge for the week is to use the word “busy” as a trigger to dig deeper, to ask yourself what is really going on inside and what you will do about that – with intention.

Welcome to FNG/Bio!  He was headed for the name Mulligan based on a DNF for Block Party a week ago until a stupendous personal data download during COT overwhelmed the Pax.  T-claps for sticking with it to the end this week!

Cake Boss challenged the Pax for a rename of Yul, who managed to rise for a second Block Party beatdown in two weeks, but somehow was not inspired.  Well, let’s assume the Pax were referencing the awesome inspiration of the bird and not the other potential meanings to the term.  Will he follow CSPAN and go for round three?

Have a great week!