22 Fort faithful posted on a surprisingly balmy morning, choosing the familiar terrain of Golden Corral over the siren songs about a Black Diamond beat down at WEP.  Unfortunately, the scheduled Q could not overcome the sweet temptation of…who knows?  Cable Guy and YHC stepped in to fill the void.

The Thang (YHC with the baton)

Warm up run around bank parking lot

COP — SSHs, IWs, Mtn climbers, Merkins, Sumo squats

Run to the bottom of local hill (BTW, is that a driveway or a street?  Also, is it just my aging eyes, or is that the darkest section of any AO in The Fort?  My eyes never seem to adjust…with a big group like today, I think I get a sense of how salmon feel during spawning season…can’t see anything, so just stay between the guy on each side of you and move forward.)

Plank sequence — R/L arm high, six inches, Parker Peter, six inches, etc

Lunge walk to top of hill, Bomb jacks x10 at the top, run back down

Plank sequence — six inches, Peter Parker, Merkins, six inches, etc

Lunge walk to top of hill, Bomb jacks x15, run back down

Plank sequence — six inches, R/L leg high, Carolina Dry Docks, six inches, etc

Lunge walk to top of hill, Bomb jacks x20, run back down

Hand off to Cable Guy

Merkins x10

Run to top of hill, Burpees x10

Run to bottom of hill, Burpees x5

Run to top of hill, Burpees x15

Run to side wall of Harris Teeter

B-T-W for 2 ten counts

Mosey to back parking lot

Run to first island, Burpees x4

Run back, Burpees x1

Run to far end of lot, Burpees x8

Run back, Burpees x2

Seated dips x20

6MoM — Hello dollies, Freddie Mercurys, Rosalitas, LBCs, Protractor

Run home

COT

Nakedman Moleskin

Great to be back with the GC pax today!  Special thanks to whoever fartsacked the Q today — it is always on honor to lead.

T-claps to Cable Guy for pitching in without hesitation to dole out his brand of pain.

White Lightnin’ and Sir Topham Hat among others enjoyed a little extra heat today thanks to wearing winter apparel on an almost Spring-like day.  Better too much gear than too little.  Better to not let Cantore get into your head…just rise, take the RedPill and hit the door.

Continued positive prayers and thoughts for the Pax (and others in the community) working through career angst, disruption or challenges.

Dusted off a very successful (sucktastic) beatdown from a couple months ago.  Second time around, it did not disappoint!

COP: Usual suspects SSH, Squat, IW

The Thang:

Start at Bank. Run to bottom of Hill.  5 X 3 Merkin Burpees.

Run up Hill. 5 Bombjacks.

Run to Wall- Lunges then 10 CDD

Run to Bank- Bear Crawl then 20 LBC

1 lap includes 1/2 mile run

Finish with 10 minute Ab Lab as the group joins.  Including but not limited to: LBC, Freddy, Hellooooooo Dolly, Heels to Heaven

Run back to COT

NMM

Great work and welcome FNGs Pig Pen and Sir Topham Hatt.  You did a great job on your first post!  I laid a challenge to the PAX:  Choose something to be better at for the day.  Choose something to do better by the end of the week.  Be specific.  Do it.  Be accountable- check in on your fellow PAX and be accountable to them.

16 made it out this Tuesday morning.  A balmy 55 degrees.  Luckily no one was wearing tights.  (note: I am all about the tights- but its too soon.  Except for @The_package.  Too soon?)

Mosey to the back parking lot
COP: Usual suspects here: Incl but not limited to: SSH, IW, Merkin, Squat

Mosey to HT side wall- Sound off with a distance estimate here- 50 yards?

Partner Wheelbarrows down and back

Side ways basketball jumps.  (face the wall.  squat, touch ground, spring jump up.)  50 yards.  Should we call these “WOJO’s” (Wojciechowski)  Please tell me you get that reference..

Psycho bunny 50 yards

Mosey to the wall

3 sets of 10, 20, 30.  Last set to failure

Derkins, Dips, Squats.

Mosey to island

Gorilla  walk down and back (crowd pleaser).  Think bear crawl but worse. #grapeape #beaglybeagly

probably some sprints , etc, etc

Mosey to flag for 6MoM

Note- Q’s need to slow cadence on ABs.  get a better burn and work.

COT

NMM

Started the workout with a TFTD: “Try not to become a man of success, but a man of value”  Don’t be driven by the glory.  Be driven by the process and doing it the right way.  What do you bring to the table?

I’m 2 days late posting BB.  Was unexpectedly sore in my legs and my core.  What the $#&% did we do?

Welcome Wort.  Another home brewer.  Good grief.  Glad I didn’t tell my profession when I was named.  Otherwise I’d have left with #spitbucket.  Name change?

Remember those that are struggling.  Help to lift them up.  Simple texts and tweets work for men.  It matters.  #accountability

See ya in the Gloom

Jekyll

24 (new record for Golden Corral) PAX observed YHC tweet that today’s workout would double your money back guarantee, but they didn’t realize that YHC took his clock out of his tractor trailer for use of Tabata. For those who don’t know what Tabata is, it is a High-intensity interval training (HIIT) work out based on  a study from Professor Izumi Tabata that initially involved Olympic Speedskaters. Mumble chatter began as the PAX arrived about how Trucker enjoys Burpees, and they expected a full morning of them. YHC had other things in mind though…..

The Thang:

Mossy around the HT parking lot (continued hearing about Burpees)

COP:

10 Burpees OYO (Omaha since soo much chatter about needing to do these)

25 SSH

20 IW

20 Squats

15 Merkins

Tabata: 8 sets of 20 seconds on/10 seconds rest

1) Burpee curbs (burpee and hop up onto curb)

2) Merkins

3) Squats

4) Mak Tar Jai

5) Step ups

Mossy to hill:

PAX split into 2 groups: Group 1 runs hill with 10 squats at top of hill, repeat 5x’s, Group 2 10 merkins/10 LBCs as many rounds until Group 1 is done. Switch

COT

Another fun morning with the PAX and as always, a treat to lead the PAX. Great showing and encourage PAX to continue to post as the weather turns. Strong bonds form as the weather hits below 30 degrees. Prayers to Santini and his family as they lost a family member to addiction. Praise to Gears brother and Change Order’s 10 year anniversary. Prayers to those unspoken.

Lots of events coming up, check the weekly email.

It was a cool, but humid morning at the Golden Corral when 20 strong men met in the Harris Teeter lot to find out that, for the third week in a row, the Q was not there (or was he?).  After a little chatter, YHC decided to give it a go and here is what we did:

The Thang:

Easy two loops around the HT parking lot to the COP

SSH x 50, Merkin x 10, IW x 25, Windmill x 20, Diamond merkin x 10, Hello Dolly x 25, Wide arm merkin x 15

Mosey to the front of the Harris Teeter store and split into two groups

Round 1:  group 1: does suicide to 1st,  then 2nd shopping cart corral, while group 2 does LBC’s, flapjack

Round 2: g roup 1 does suicide to 1st, 2nd corral, and far end of parking lot, while group 2 does squats; flapjack

Round 3:  group 1 does suicide to 1st, 2nd corral, and far end of parking lot, while group 2 does merkins;  flapjack

Round 4:  group 1 does suicide to 1st, 2nd corral, while group 2 does SSH’s;  flapjack

Walk/recover to side of HT store, stay in groups:

Round 1, group 1 wall sits, while group 2 bear crawls to end of Pax line, flapjack

Round 2, group 1 wall sits, while group 2 crabwalkss to end of Pax line, flapjack

Round 3, group 1 wall sits, while group 2 lungewalks to end of Pax line, flapjack

Mosey to retaining wall for combination derkin/dips: 9 derkins, 1 dip;  8 derkins, 2 dips;  7 derkins, 3 dips, etc, etc.

COP

Slow LBC x 25 in cadence, then extended Superman/parachute

COT

Two weeks ago, the Q was a no show at GC.  Last week, DD went rogue and led an authorized workout at GC while the rest of the Pax were at Walter Elisha park for the only scheduled workout that day.  This week, everyone was looking forward to a return to normalcy at our beloved Tuesday workout  But, alas, it was not meant to be:  another morning and no Q.  Aye!  How could it happen?  No matter, though – if not YHC, anyone in this fine group of men would have stepped up to lead. The workout was nothing new or original today, but hopefully, it was tough enough  to keep heart rates up for 45 minutes, and produce some sore muscles tomorrow morning.   Welcome back, White Lightning!  Good to have you back with us, brother.

Announcements:  Mud Run this weekend!  The Fort well represented again.  Best of Luck, men!

Prayer request for Trucker’s mom to find the source of her illness.

Postscript:  Cornhole was our scheduled Q today, but unfortunately no one told him. He was left off of the email sent to the scheduled Q’s.  You can take mine next time, my friend.