Category: The Fort

Crab Sack

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Two Qs at The Fort
Fishstix Q:
Lap around the park stopping at each swing for warm – ups (SSHs, IWs, WMs, HBWs, MNCs). Stopped at the hill near the monument for a motified Dora. Both partners performed the standard exercises (Merkins, Squats, LBCs). At the completion of half the total reps (50, 100, 150), we moved to the top of the hill. First round was a run, second- wheelbarrow, third – bear crawl. With a few minutes left, we moseyed back to the theater for a few minutes of wall sits, bear crawl merkins.

Cohiba Q:
Ran to each swing and performed the number of reps with the number on the top of the swings by doing burpees, seal jacks, and Lunges at each swing. We started with 9 reps and went down to 1 rep. After the last swing we ran to the front of the amphitheater and did 3 Rounds of 10 reps each of Merkins and jump squats then during Round 1 after the exercises we bear crawl to a concrete pad and back, during Round 2 we did the same exercises with a crab walk to the concrete pad and back, and during Round 3 we did the same exercises with a Run to the concrete pad with a Nur on the way back. Then we just ran 1 loop around the park to COT
Mary: American Hammers until the time was up.

We work hard and had alot of laughs. While we were crab walking. I shared a story about a friend who was crabbing. If you haven’t tried it, it should be on your bucket list My friend caught a crab in his net and attempted to dislodge it from the net into a bucket. Unfortunately, when it flew off the net, it grabbed on to the first thing it hit, his nut sack. One in a million shot.

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Knowledge Dump

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It was a beautiful morn in The Fort and there was a sense of wisdom in the air that swooped down in the form of Falcon Crest.

Top three quotes of the morning:
“I got my drinking buddy pregnant.”
“The owner of a night club said you get enough people together a shooting is bound to happen.”
“Let me walk you through the woods on that.”

Half of the workout was cardio followed by a 43 pound cinderblock workout.

We also worked our brains out from all of the content consumed.

Falcon Crest – Penned by JWow

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Fort Mill Tour

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WARMUP: Mosey around WEP, Exercises
THE THANG: 1st. a ladder around Police station lot, Partner work around fort Mill Pharmacy. 2.5 miles and a ton of exercise by all- we did them all
MARY: Finished with partner work and nur up the hill
ANNOUNCEMENTS:
COT:

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Sweet and Spicy at The Fort

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WARMUP:
Peach Stand started us off with the warmup of SSH, Imperial Walkers, and possibly a few others gone from memory.

THE THANG 1:
PeachStand instructed Pax to pick a rock from the piles behind the amphitheater (and to choose wisely).
The “thang” was a ladder to “9”, starting with 8 Mike Tysons right behind the amphitheater, and 1 bomb jack at the entrance of the parking lot (up the hill). The mode of transportation running (or walking briskly) with our coupon held straight over our heads. Harry Carry did more running than anyone (perhaps even more than the rest of us combined).

THE THANG 2:
YHC took over and educated the Pax on the rules of a Webb-o-rama. 4 cones set up along path in front of the amphitheater. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio)
Cone 1- 1 6-count Burpee : 4 SSH
– >> Bear crawl to next station
Cone 2 – 1 Big boy sit up : 4 American Hammers
– partner wheelbarrow to next station
Cone 3 – 1 Knee tar N’Diaye : 4 Squats
– partner wheelbarrow to next station
Cone 4 – Traditional Jack Webb –
– >> Run Around parking lot, up the hill to the entrance, then back to first station
Instead of doing all 10 reps at once, we broke it up into 3 rounds.
Round 1: 1-5
Round 2: 6-8
Round 3: 10 (skipped 9 since we ran out of time).

Great work done by all men. Thanks for the chance to lead, JWOW.

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AKA – the tour continues

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WARMUP: Mosey to the swing & do an exercise
In c cadence all the way around the park – 9 stations, 9 exercises – .6 miles. Warmup complete

THE THANG: At the hill behind the restroom building – 10 squats at the bottom every time back down. Shuttle run to each light pole for 10 of a particular type of Merkin and return to the bottom for squats. Regular – pole 1, Diamond- pole 2, Wide arm – pole 3, Regular – Pole 4, Diamond – Pole 5. Plank for the 6 and on to the adjacent parking lot after a 10 count.

Soccer field parking lot – 7’s – Diamond merkins and Mike Tyson’s. Bear crawling and lunge walking were the suggested MOT’s.

After a ten count – we went to the infamous hill at the back of WEP for a Jacobs Ladder of 11’s.
Burpees at the bottom, nur up the hill, lunges at the top and jog back down. Repeating until pax had gotten their fill.

With 10 minutes or so to go, we moseyed together in reverse and, at each swing, an exercise was called in cadence. We arrived at the final swing at 0728 giving us 2 minutes to get to COT and arrive promptly at 0730.

MARY: No sir. Open to all men.

ANNOUNCEMENTS: Were announced. And they’re in your newsletter too.

COT: Is and always will be the 5th core principle.

JWOW – thanks for the call. Always honored to lead. :eye:

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The Two Amigos

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WARMUP: Lots of warming exercises
THE THANG:
Swing Work – 3 Rounds
-20 decline swing merkins
-30 incline swing back pulls
-40 swing squats
-Run a lap

Rugby sprints and stop at every swing for merkins, squats, and flutters in WEP.

-JWow

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All of the burpees

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WARMUP:
Moroccan nightclubs
Windmill
Cherry picker
Low slow squat
Hillbilly walker

Burpee mile(ish) – 12 burpees, run .3 miles, 12 burpees, run .3 miles, 12 burpees, run .3 miles, 12 burpees, run .3 miles for a total of 48 burpees and 1.2 miles

THE THANG:
Burp Back Mountain: partner exercise. Partner 1 nurs up the entrance hill to WEP, then runs forward back to start and does this 5x while partner 2 does burpees. Switch until a total of 100 burpees are completed per team

Head back to amphitheater where pax take turns pulling cards from the F3 card deck and all pax perform exercises on cards
MARY: none needed
ANNOUNCEMENTS:
COT:

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Charons’ Boat & Schwing stuff

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WARMUP: SSH, 5 Burpees, imperial squat-walkers, 4 Burpee, Moroccan nightclub-Calf raises, 3 Burpee, cherry picker, 2 Burpee‘s, hillbilly walkers, 1 Burpee

THE THANG: tried dragging Charon‘s boat 1.0 (pictures in site- Q channel) and quickly realized it was too devastating to the landscape.
Minor disassembly turned this into 2- Man heavy-ass-coupons.

Two stops were made on the way to the playground (at the swinging chairs).

First stop, 10 Lieutenant Dan’s IC,

second stop 1- legged LBC complex (LBC, pickle pointer, cross elbow/knee… Then flapjack) 15 IC each

At the playground, Dora Work using the “Schwings”:
100 knee-tuck Merkins, 200 leaning jump squats, 250 inverted Rows (all on the swings)

Meanwhile… Partner, PAX runs up a slide, slides back down, 3 Burpee’s, and lap around the playground to switch

After this, we picked up afore-mentioned heavy-ass-coupons, made 1 stop on the way back to the flag to do 10 more Lt. Dan IC

MARY: bro(Y)oga for ~10 min.

ANNOUNCEMENTS: QvQ, cleanup, Convergence, Jaegar

COT: held… Prayers for marriages, communication, and recovery from injuries.

Charon’s Boat 2.0 will return in a safer (to the landscape) form in the near future

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