Category: The Fort

Know what I mean?

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WARMUP:

– SSH x 20 (IC)
– Hamstring stretches (left, right, middle)
– Quad stretch (left and right)
– Yoga like movements

THE THANG:

– Mosey from WEP to hill at Massey . Up and down the hill 3x. Burpees at top (15-10-5) and Merkins at bottom (15-10-5).

– Mosey to Print Shop. Pull ups, 3 rounds, max. One partner does pullups, other partners does step ups.

– Mosey to Hardees Parking Lot. 4 Corners Elevator. 10 Merkins, 20 LBCs, 30 Plank Jacks, 40 Shoulder Taps. Add an exercise each corner on the way through, drop an exercise at each corner on the way back. Pivot Squat, Bear Crawl, Backwards Run from corner to corner.

– Mosey to FM Pharmacy for a quick round of exercises while gathering The Six.

– Mosey back to WEP. PAX led Mary while gathering The Six.

– 10 minutes of F3 “Cube of Exercises”. PAX took turning rolling and performing determined exercises.

– Back to COT to finish up with Airborne Hip Exercises.

MARY: Some mixed in throughout

ANNOUNCEMENTS:

Trash pickup, Coffeteria, Murder Bunnie’s playoff game

COT:

Prayers family and friends close to PAX dealing with illness. Prayers for those suffering from mental illness and addiction. Prayers for leadership.

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7 Hills

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WARMUP: Several dynamic stretches, including motivators
THE THANG: Hill #1 – Jacob’s Ladder – Burpees x7; Hill #2 – Wall – Muscle-ups & Derkins; Hill #3 – S White St Hill – Bear Crawls x 4; Hill #4 – Massey St – Big Boys x 70 (45 + 45); Hill #5 – Main Street – 70 Squats; Hill #6 – Print Shop – 7 Merkins, 7 Dips, 7 Pull-ups; Hill #7 – COT – Fire Drill-ish x1.
MARY: See Hill #4
ANNOUNCEMENTS: D2D Bar, Bethel Men’s Shelter
COT: Yes

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Springtime Invergence

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It’s that time again for an Invergence where we all can take the opportunity to accelerate all 3Fs.  All 4 workout options will be available so if you want to run, ruck, gear or bootcamp we will have a 1F option for you. Following the bootcamp you are all welcome to stick around and enjoy some 2nd and 3rd F as we discuss relevant topics that affect us in the gloom. More details to come in the next few weeks. Hope to see you all there!

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Fitness and Fellowship

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, and Strawberry Pickers
THE THANG:
10 Burpees OYO
Mosey around track and stopping at each Swing to do 10 Merkins, 10 Lunges at each leg, and 10 big boy sit ups
MARY: Flutters, American Hammers, LBC, Hello Dollies, and Freddie Mercury’s
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Everyone was running or at the csaup

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WARMUP: windmills, side straddle hops, imperial and hillbilly walkers, merkins
THE THANG:
Part 1 – partner Dora 50-100-150 at the top lot above veterans park – 50 burpees, 100 squats, 150 LBC’s

Part 2 – at the site formerly known as footloose, 13’s – merkins and lunges. PAX moseyed back through town completing the sequence at the pharmacy drive thru.

Mosey to COT for stretch and prayers and praises.

MARY: no time
ANNOUNCEMENTS: yes
COT: 5th core principle

Thanks for the call out Portal. Always honored.

👁️

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It was Epic

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Weather
35 with heavy rain at times

Pre-run✅
Disclaimer✅
Beatdown including Lazy Dora, hill repeats, bear crawls and cones✅
Q School✅
COT✅
Coffeeteria including discussion on leadership ✅

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Core and Cardio with a big Donut

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WARMUP:
– SSH / IWS / CP / mosey to hill by gun shop
THE THANG:
– Sprints: 3x hill sprint with at least 50% / 75% / 100% steam
– donut flip: 2 teams, traveling PAX calls exercise which all remaining PAX have to complete until traveling PAX has reached other team, rinse and repeat until all have traveled.
– Sprints: same as above
– mosey back to COT
– Core and Cardio: various core exercises for 3 min, then 1 min cardio exercise, rinse and repeat 4x
MARY:
– Jack Webb: 1/4 pushups + OH claps
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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4 hour wo in 1 hour

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WARMUP: Moseyed out of the parking lot, up the hill, and to the back parking lots across the street. All in cadence, WMx7, 1 Burpee, CPx7, 2 Burpees, HWx7, 3 Burpees, MCx7, 4 Burpees, SSHx10, 5 Burpees
THE THANG: Moseyed to the front of the Pike Electric building to use the short brick wall to hang a leg on.
Thang#1 – Complete rep count of the 1st exercise and then move right into the 2nd exercise. 1 minute intervals with 10-15 second break in between each round. Completed 3 rounds
1st exercise: BSSx10 each leg
2nd exercise: Jump Squats

Moseyed to the big grassy hill in front of Pike Electric.

Thang #2 – BearCrawl 20 paces then switch to CrawlBear for 20 paces. Keep switching every 20 paces until you reach the parking lot at the top. CrawlBearing up that steep hill was a crowd pleaser.

Thang #3 – Stay in the parking lot where we finished our BearCrawl/CrawlBear journey. Instructed PAX to move into the straight arm plank position.
Held plank for 20 seconds then instructed PAX to remove right hand from the ground. Held for the Qs 10 count, back to normal plank and performed PeterParkersx10inCadence. Held plank and asked PAX to remove left hand. Held for the Qs 10 count, back to normal plank and performed ParkerPertersx10inCadence. You get the idea as we proceeded to remove left leg followed by MCx10inCadence and then remove right leg followed by PJx10inCadence.

Moseyed to the HOBO’s parking lot.

Thang #4 – Time under Tension. Partner up. Partner #1 performs 10 merkins while Partner #2 holds 6 inches. At the completion of Partner #1s 10 merkins you switch. Keep switching until you reach an accumulative rep count of 100.

Moseyed to The Print shop pullup bar area.

Thang #5 – Partner up, Partner #1 performs 10 pullups ( max ) and then hangs until Partner #2 completes 20 Step-Ups on the picnic tables. Go back and forth until the team reaches an accumulative rep count of 200 step-ups. Lots of complaining at this point.

Moseyed to the Freedom Park parking lot

Thang #6 – Time under Tension routine again. This time Partner #1 performs 10 straight lower leg lifts while Partner #2 holds 6 inches. Repeat back and forth until an accumulative rep count of 100 is completed.

Moseyed to the small asphalt area in front of Pike Electric building.

Thang #7 – Partner up again. Complete 5 minutes of burpees. Partner #1 completes 1 burpee while partner #2 watches. Then partner #2 completes 1 burpee while partner #1 watches. Go back and forth for 5 minutes. Stole this one from Tesh during his Watchmen themed workout at The Ranch.

Moseyed to the back parking lot where we conducted our warm-ups.

Thang #8 – Time under Tension routine, again. Partner #1 performs 10 jump squats while partner #2 holds the AlGore. Go back and forth until you complete an accumulative rep count of 100.

Moseyed back to COT area

Thang #9 – Instructed PAX to lay down for some Superman poses. Conducted 2 – 10 count sets of each pose. Arms straight and forward and legs together, next pose was arms in field goal position with legs slightly spread apart, next pose was arms in airplane position with legs moved wider apart, next pose was arms in jumper position with legs spread wide apart.

MARY: LBCx20inCadence, 20 Reverse Crunches
ANNOUNCEMENTS: Read your newsletter
COT: Show to know.

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Finding Failure

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WARMUP:
10 Windmills
10 Hillbillly Walkers
10 Moroccan NightClubs

THE THANG:

Select a Sanbag of Choice

15 – Under the wires – 3x
25 – Crunches – 3x
Over Head Press till failure – 3 x

Reverse forearm plank – 1 Minute

15 – Walk Out Push Ups – 3x
25 – Bicycles – 3x
Man-Makers till failure – 3x

J-Lowes – 1 Minute

15 – Clapper Push-Ups – 3 x
25 – Alternate Leg Jackknifes – 3x
Curls to Failure – 3 x

Reverse forearm plank – 1 Minute

15 – Seated – In & Outs 3x
25 – Mountain Climber 3 x
Reverse Lunges w/ weight till failure – 3x

J-Lowes – 1 Minute

MARY:
No time
ANNOUNCEMENTS:
Cafeteria
Ruby Slippers is raising money for Bethel Mens Shelter, Warning Track will post about urgent needs of Ft. Mill Families, Airborn is hosting a Christmas Party.
COT:

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Lone Survivor

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***No PAX Showed – Site Q Portal joined The Yard Pax**
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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