Category: The Fort

Move with a Purpose

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  • QIC: Crab Cakes, Private Ryan
  • When: 01/31/15
  • Pax: Cake Boss, MacGyver, Longshanks, Package, Iron Horse, Rooney, Utah, Cheddar, Poncherello, Oprah, Hasselhoff, World Wide Leader, Mile High, Seacrest, Magnum, Spiderman, Wrigley, Stang, Red Banjo, Bullwinkle, Lil' E, Bubba Gump, FNG - Road House
  • Posted In: The Fort

25 members of the Army for Good got after some #GoodLivin on a cold Saturday morning at WEP.  YHC and Private Ryan were there to provide an hour version of a GORUCK Challenge.  We talked about how a GRC is not about you but the brother to your right and the brother to your left.  We needed to think about that as we went through this exercise and try to find ways to truly live “I am Third” for more meaning and purpose in your life.  We also remembered our brother Cobra Kai who lost his grandmother this week and could not make it out to lead our group.

The Thang:

Partner up and grab one coupon per team.  Catch Me If You Can around the park (crowd pleaser!)

COP

IW x 10

Windmills x 10

Low Slow Squats x 10

Good Mornings x 10 (Pax Confused)

Mountain Climbers x 10

Parker Peters x 10

Peter Parkers x 10

 

Grab the remaining coupons and ranger run to the NW corner of WEP for further instructions.

First Movement:  Team Leader:  FNG  (Wait!  What?!?!  We’re really making him TL???)

14 blocks, 3 plates, and pallet.  1/2 mile to Veterans Park.  One casualty (Lil’ E – not so “Lil” when you have to carry him)

1/2 way – another man down

Almost there – another man down (Pax suddenly under heavy load)

Summary:  Poor.  Did not move together.  Missed time hack by a lot.  (You try carrying Lil E’ half a mile!)

Result:  Punishment.  Tunnel of Love and Team Bear Crawls

Second Movement:  Team Leader:  Lil’ E  (Thankfully we don’t have to carry him.)

14 blocks, 3 plates, and pallet.  1/4 mile to Church of God (shout out from Red Banjo).  One casualty

1/2 way – YHC down  (Uh-oh.  That’s a tough ask.  #HalfHippoHalfMan )

Almost there – another man down (Pax suddenly under extremely overweight load….literally)

Summary:  Slightly better than poor.  Missed time hack.  Struggled moving together.  Cadre reminds us the importance of constant communication in order to move as one team.

Result:  Luckily no time for punishment.  Need to double back to WEP for COT.

Final Movement:  Team Leader:  Can’t remember but he did a great job – sound off in comments!

14 blocks, 3 plates, and pallet.  3/4 mile to WEP.  No casualties (at the start).

1/2 way – 2 men down (luckily it was skinny people like MacGyver and Rooney)

Almost there – another man down (Pax under lots of weigh but finishing strong)

Summary:  Better!  Missed time hack by small margin but more communication and teamwork to carry the load.

Result:  Minor punishment with 3 Min of Mary.

COT

STRONG work out there by everyone.  Pax were stepping up left and right to carry the load and help out the men to their….left and right.  Constant #IamThird practice out there.  Special shout out to FNG – Road House for the HUGE step up to Team Leader on his FIRST (that’s right – FIRST) F3 Post!!!  Incredible work.  Private Ryan is an unforgiving Cadre or as the kids say these days he has “no chill”.  Another nod to the 4 brothers that were saddled with the no-so-great task of trying to carry YHC.  I apologized profusely for the toll the holiday season took on my waistline.  Welcome The Fort FNG – Poncherello.  Great to have you join us brother!

I can honestly say that gave you a fair taste of what a GORUCK Challenge would feel like.  Now just do it for 11 more hours, cover 12 more miles, in total darkness, under A LOT more weight, with a TON more PT/punishment, while getting yelled at A LOT more than you did this morning….and you’re there!  Sounds fun doesn’t it???

Announcements:  For everyone who missed Santini’s talk about Purpose in your Career yesterday – it was a great event.  The Pax are encouraged to reach out to the fantastic resources amongst your F3 The Fort/Indianland/Rock Hill brothers.  They can help you find purpose not only in your career but in your life.  They are ready and willing to serve!

Always an honor to lead such a great group of men.  Humbling to see what this Army for Good is doing for me personally and this community.  Aye!

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82 Strong

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  • QIC: OBT, Dredd
  • When: 01/24/2015
  • Pax: Jekyll, Deacon, Lug Nut, Old Bay, Airborne, Heisman, One-Niner, Ringer, Maximus, Dolphin, CSPAN, Bay Hymm, Double D, Tatanka, Gunny, Gears, Pebbles, Longshanks, Rooney, Gigawatt, Posh, Flat Tire, Mile High, Opie, SharkNado, WWL, Audit, Pusher, Bubba Gump, Chicken Hawk, Beast, Santini, Mcgruff, Crawdaddy, Cable Guy, Solid State, Beacon, Magnum, Zima, Spackler, Acme, Trucker, Twister, SO, Cornhole, Flipper, RedEye, Stang, HardDrive, Gobbler, Spits, Gridlock, General, Duck Hunt, Dark Helmet, Smuggler, Minute Man, Package, Destiny, Change Order, Sugar Daddy, Hasselhoff, Mayhem, Crabcakes, Lil-E, Padre, Burgundy, Pontiff, Dear Abby, Pale Rider, Bounty Hunter, 8-FNGs (Biltmore, Lumbersexual, Stickbuilt, Yeager, Nudeberry, Floyd, Tronch, Cruiser)
  • Posted In: The Fort, The Reservation, The Snake Pit

With a full parking lot, one would have thought Indian Land Middle School was open for business at 0630 on a Saturday. However upon further inspection you actually would have seen an assembly of barbaric, testosterone filled, God fearing, F3 bleeding bunch of men. With #82Strong the normal cries of mumble chatter sounded more like the cries of some deranged Gorillas welcoming the epic beat down soon to come.

Warm Up:
OBT leading:
Run to back of school for warmup COP: SSH; Merkins; Flutter Kicks to Protractor; Low Slow Squats

The Thang:
Run to angled wall in front of school for People’s Donkey Balls: 45 seconds People’s Chair with 10 x Air Presses; 10 x Donkey Kicks; 30 seconds Balls to the Wall; Repeat 3x.

Using carpool loop in front of school, The Dirt MacDeuce:

  • Set 1: Wide-Arms, LBC, Squat Jumps
  • Run 1 lap
  • Set 2: Carolina Dry Dock, Bicycle, Stump Jumpers
  • Run 1 lap
  • Set 3: Diamond Pushups, High Flutters, Mountain Climbers
  • Run 1 lap
  • Set 4: Crab Roll, OYO Burpees (local flavor), Jumping Lunges
  • Run 1 lap

Handoff to Dredd.
Run to Bus Parking Lot for Pusherama.

Run around back of school, pausing periodically to take it back to the 6 with Bear Crawls and Lunges.

COT

Moleskin:
Big thanks to OBT and Dredd for making the trip down to come lead this non-PC group in Indian Land. It was definitely a memorable day for the Fort Region as a whole, which will go down in the books as the largest convergence in The Fort’s history (hopefully this doesn’t hold for too long). Special thanks goes out to CSPAN for helping organize this convergence and One-Niner for calling ahead to Didees diner warning them of the madness they soon would experience.

T-claps to our core Indian Land tribesmen for keeping the momentum going with new and fresh ideas for workouts that are 100% CSAUP (every Q). Wanted to give recognition to those tribesmen for each being the High Impact Man – Pebbles, One-Niner, Opie, Sharknado, Ringer, Beast and our new addition Heisman (who was 100% on board from his first posting).

Announcement(s): Indian Land will doing “The Murph” this Saturday (1/31/15) which will act as its Fit Test, where it will be performed once every 8 weeks. Come on out and join the madness… make sure you bring a watch to keep your time.

Lastly, welcome FNGs – Biltmore, Lumbersexual, Stickbuilt, Yeager, Nudeberry, Floyd, Tronch, Cruiser

Bounty Hunter over and out!

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NORMANDY

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  • QIC: One-Niner
  • When: 1/28/15
  • Pax: Bounty Hunter, Pebbles, CSPAN, FNG - Rebel, Gunny, Opie, Sharknado, Cakeboss, Stang, Utah, Rosetta, Ringer
  • Posted In: The Fort

This was not an undertaking that YHC was prepared for [sanbags]. Yes, Q knows how to lift a sandbag but no, [Q] he does not know how to teach others to lift a sandbag. After finding some internal motivation to Q this workout and mind you some blatent hesitation, YHC was also reminded of one of the greatest quotes from the battle of Normandy (also known as Operation Overlord).

“This operation is not being planned with any alternatives. This operation is planned as a victory, and that’s the way it’s going to be. We’re going down there, and we’re throwing everything we have into it, and we’re going to make it a success.” ― General Dwight D Eisenhower

The expression of “We” and not “I” held true as this quickly became a team effort when YHC introduced some new exercises, he himself was not prepared to encounter. However, there was a strong showing of men (13) prepared to do battle and came willing to undertake whatever YHC had to throw at them.

Warmup:

  • 25 SSH
  • 20 Mountain Climbers
  • 15 IW
  • 14 Windmills
  • 14 Air Squats

And there off…

The Thang:

  • 20 Rotational Deadlift
  • 10-15 (Wherever you ended up – HARD!!!) Rotational Lunges
  • 10-15 Rotational Power lunge Clean – EXTREMELY HARD!!! – Imagine picking sandbag up from your side, then going into a Cean and then stepping one leg behind the other into a reverse sideways lunge. UGH!
  • 20 Squats
  • 10 Overhead Press
  • Maybe a few more i cant remember

Now onto the interesting part of the WO. On paper, the next idea looked to be something that the PAX would enjoy. On paper, i imagined maybe 8 PAX tops doing this – remember, 13 posted. But YHC went with it anyways because he had already planned 15 min in the WO for this.

  • Stagger (diagonally) sandbags across field. Pax runs to each sand bag and snatches overhead. Ran through this twice, first time was kind of a bust because the PAX were literally walking through it. So YHC decided to COP, which included merkins, burpees, etc… to allow PAX to filter through the obstacle and not allow this to be a walking exercise but yet a running exercise.

Once that was over, the PAX grabbed their sandbags ran around Soccer field.

COP

  • Forward lunges (CSPAN thought these were reverse lunges or he said something to the affect that his legs would not bend that way – old man excuse, but PROPS to him for leading the WO later that day for Run n Gun). FACT: Old men can recover.
  • Squats
  • Power Cleans
  • Good Mornings
  • Shoulder squats
  • A few AB exercises with sandbags

COT – Run back to parking lot with Sandbags

There was alot of mumblechatter this day but just as General Dwight D Eisenhower said, “This operation is planned as a victory…” – and a Victory it was, no one was hurt but we all suffered TOGETHER! #f3brothers

Announcements:

  • Murph this Saturday (1/31) at The Reservation
  • 1/30 0600 – hear the words of the great Santini at Eternal Church – no chickin and wisdom

Prayers

  • Many prayers that YHC unfortunately cannot remember but lifted up at the time
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If You Name It They Will Come

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  • QIC: Posh
  • When: 1/26/15
  • Pax: Pusher, Package, DD, CSPAN, Duck Hunt, Mayhem, Burgundy, Boeheim, Cake Boss, Red Eye
  • Posted In: The Fort

Even though the AO is still without a name 11 posted for a Monday morning workout throughout downtown Rock Hill….image the potential if this AO gets a name!

The Thang:

Warm Up Run – Headed out for a 3/4 Mile loop with a brief stop for pull ups and SSH’s. Pax was on its way to several hundred SSHs when Pusher thankfully called an audible and switched up to the Windmill while pax completed pull ups. Continued around the loop to the parking deck for a series of wide/narrow bunny hops up the stairwell and continued the run down the parking deck to Fountain Park.

COP

– 20 SSH

– 15 Merkins

– 20 Squats

– 15 Diamond Merkins

– 15 Mountain Climbers

– 20 SSH

Grab a Wall

– 12 Derkins

– 12 Dips

– 12 Box Jumps

– Rinse/Repeat (Reps of 8)

Fountain Park Fun Run

– 8/4/2 Burpees with a lap around Fountain Park between sets

– 40/20 LBC with lap around Fountain Park between sets

Stairwell Time

– Short run to to a 6 Story Stairwell

Main St Abs

– Short run to Main St

– 25 LBC

– 25 Freddie Mercury

– 30/1/1:30 Plank

COT

Announcements: Reminder of event at Eternal Church 1/30 6am

Prayer Request: Prayers for all those injured or sick during this time of the year.

 

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Time to Sharpen….and be Sharpened

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  • QIC: Beacon, Seantor Tressel
  • When: 01/15/15
  • Pax: Boheim, Mr. Clean, Bubba Gump, Menthol, Cake Boss, Santini, Esso, Chowda, White Lightning, Pusher, Repeat, Pig Pen, Cyclops, Senator Tressel, Java, Beacon.
  • Posted In: Laces In, Laces Out, The Fort

16 Faithful fought the urge to sleep in and came out to sharpen themselves, as well as their fellow PAX.

The Laces Out crew hit the hills of Fort Mill for a little speed work (3-5 miles), led by Seantor Tressel.

The Thang

Laces In Warm-Up

Jog up and down hill in parking lot of WEP

SSH x 20

Imperial Walker x 20

Windmill x 20

Partner Up for Dora 1-2-3

Partner 1 runs to top of parking lot hill and back down. Partner 2 starts the following exercises and they flapjack until complete.

100 Hand Release (aka CSPAN) Merkins – Because we all want to make sure we are doing true, good form merkins

200 LBC

300 Squats

Mosey to bottom of “The Hill” @ WEP

1 Merkin @ top / 5 Bombjacks @ bottom. Repeat 2/4, 3/3, 4/2, 5/1.

Still with partner, Partner Chase around the track. First partner does 10 merkins, second partner takes off, at a mosey pace. (The Q nearly bit off more than he could chew on this one…T Claps to Boeheim and Java for pushing me through. And to Chowda and Esso for letting me join their team near the end).

Mosey to COT for SSH, MErkin party and finish with Laces Out crew.

Naked Moleskin

Before, during and after the workout, we talked about #ISI and what it means. YHC challenged the PAX to seek out that man (or men) that need to be “sharpened”. We are leaders. It is what we are called to do. The PAX was also challenged to look inward, at themselves, and think about where in their lives they need to be “sharpened”. Everyone was encouraged to work on those areas and seek out someone, within the PAX or outside the PAX, to help in the process.

Prayers for Bubba Gump’s brother, as well as a speedy recovery for Package….mumble chatter was that he had surgery as an excuse to wear tank tops for the next 6 months. Unspoken prayers, as well.

As always, I am humbled and honored. Thank you, PAX.
Check the weekly email for updates on:

Indian Land Convergence 1/24/15- All Fort workouts will converge in IL for a guest Q lead by Dredd and OBT, see pre-blast
F3 Rock Hill/Patriot Shirt Order- 5 styles to choose from ranging from $20-$34. Buy one or 12, shirts delivered to Italian Job at Patriot mid-Feb, http://f3.mudgear.com/collections/sc-rock-hill (good looking logo too!)
Banks Trail Middle Schoolis hosting our annual 5K on February 28th at 9am to raise money for middle school sports.  To sign up, go to http://go-greenevents.com/event/id/3207.   We would love to see a strong F3 showing! Family sponsorships are also needed and can be tax deductible.

 2nd F (issues/ideas contact Crab Cakes- tysoncampbell@gmail.com):

Truckr is heading up a viewing of American Sniper on 1/23

Cake Boss is heading up coat, hoodie, glove drive for Operation Rapid Fire. http://f3nation.com/2015/01/08/operation-rapid-fire-hats-gloves-hoodies/
Monthly 2ndF Lunch

Uptown- last Friday of each month, 12-1pm, Mellow Mushroom (S. Church St & MLK Blvd)

Rock Hill- Every 3rd Tuesday – McHales – (1800)

 3rd F (issues/ideas contact Cake Boss- bjmullen60@yahoo.com)
Thursday’s @ 0645 Jumpin Java- Cobra Kai Q

Friday’s @ 0600 Chick-fil-a

2015 Bible Challenge- Twister is taking a lead on a new challenge! Start the New Year right with the 100 day New Testament Challenge, the following link will give you a 90 day plan – 10 flex days!!  http://victoryoutreachsanjose.org/Read%20NT%20in%2090%20days.pdf

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Pebbles @ WEP, let’s go to GC

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After a brisk run with Jekyl, Gears and Cornhole, YHC was greeted by a mass of PAX. Maybe it had something to do with Peebles on the Q @ WEP that drove these guys north, but never the less they came. The mummble chatter started early as I attempted to give the PAX a preview of what was on the Weinke, but either due to lack of coffee or impressed that I actually remebered that it was my time to Q, the PAX had an attention span of a gnat…. So we took off.

Quick run to back of Hairy Peter:

COP warm up = SSH, Imperial Walkers, Merkins – let’s go

The Beat Down
1 – Run some distance to a perfect,painful spot
2 – Diamond Merkins
3 – Tuck Jumps
4 – 4 count Carolina Dry Docks
5 – Roll Ups (full sit up and stand up with no hand assist)
6 – Wall Merkins (180 degrees of pain)
7 – Round the world squat jumps
8 – Merkins
9 – A$$ to Gra$$ Squats
10 – Burpees (crowd favorite)

We got through 6 rounds and then mosey back for final ab work with the slowest Freddy Mercury cadence imaginable. Didn’t really start hurting until 13. We went to 20.

Final excercise of Protractor was interupted by comments, Trucker, that called for a Bomb Jack retribution. Then someone, Maximus(?), continued with the conversation and we ended up with the final excercise as 20 Bomb Jacks. Fine with me.

COT

As YHC observed the mass of PAX standing around me as we counted off, I was amazed that 28 guys would roll out of the Fartsack in the rain, not knowing what was waiting for them and still push through with 100% effort.

Prayers go to Gears’ sister that just found out about cancer, Bubba Gump’s brother with operatin Part Deux, and Grace as she is coming closer to going to be with her Lord, give peace to her Family.

FunHouse out

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Patriot Shirts Now Available

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Gentlemen,

We’ve worked hard to get an awesome design for our shirt. Pre-orders will be taken until end of day 01/24/2015 and will be delivered to me in mid-February. Once received, I’ll get the shirts to you (saves you shipping charges). Get one http://f3.mudgear.com/collections/sc-rock-hill/products/f3-the-patriot-pre-order

American Apparel Tri-Blend $22

MudGear Fitted Race Short Sleeve $32

MudGear Loose Short Sleeve $33

MudGear Fitted Race Long Sleeve $34

MudGear Loose Tee Long Sleeve $35

 

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Winter Is Here

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  • QIC: Twister
  • When: 1/8/15
  • Pax: Tatanka, Santini, SO, Mayhem, Deacon, Pusher, C-SPAN, Red Eye, Package, White Lighting, Twister + one more
  • Posted In: Laces In, The Fort

The Thang:

12 “Kennys” showed up for a pre-Joe Davis warm up.

Warm Up – literally

– 20 LSS, 10 WM, 25 SSH

The Main Event

– Run to WEP corner
– 20 LSS, 10 BJs, 20 Merkins 2X
– Run to Orchard
– 25 LBC, 50 CR, 25 LBC, 25 FK
– Run to 21 with 50 SSHs & 25 LSS at light
– Run back to Orchard
– IATA discussion
– 25 LBC, 25 FK
– Run back to COT “area”
– :10 Dealer’s Choice

What did we learn: Mumble Chatter should be a XM station; the Q can NOT participate in said mumble chatter.

#IATA #NOFATPANTS

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North Augusta welcomes The Fort 1/3/15

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  • QIC: CSPAN
  • When: 01/03/15
  • Pax: Beaker, Boeheim, Bondo, Cake Boss, Change Order, Crab Legs, Daffy, Dark Helmet, Destiny, Envirude, Fletch, Jeter, Joe Pa, Lego, McGruff, Minute Man, Noonan, Old Bay, Pale Rider, Photo Shop, Pontiff, Ponzi (FNG -friend of Smurf in Charlotte), Shovel, Smalls, Tater Tread, & Waldo.
  • Posted In: Alcatraz, The Fort, The Reservation

F3 started in Fort Mill because #HIM were willing to travel and show us what F3 was all about, and that is why we wanted to go North Augusta and support their launch.

Bang!-0445 Destiny’s Black Suburban and The Black Passat speed our way to North Augusta with 10 Strong from The Fort to go catch up with our North Augusta brothers.

Conditions were overcast, light rain, 50 degrees, and an absolutely beautiful morning for a #downpainment to start 2015 off correctly.

CSPAN on Q

Disclaimer (needed it – read below) and discussion on keeping up, modify as needed, one FNG Ponzi.

Long fast sprint looping our way around the parking lot, felt like about 3/4 a mile – too fast, McGruff’s fitbit said I got 2.2 miles in during the workout #F3efficentQ.

COP

SSH, IW, Squats, Windmills, Moroccan Night Clubs, Monkey Humpers, an additional set of squats.

Long warmup Plank-o-Rama series. Photobomb got way too close to me while I was calling cadence, North Augusta guys seemed to really enjoy the planking…(not a crowd pleaser)

Off again for a ½ mile run.

Arkloader Series

Back and forth across parking lot with bear, lunge, crab, lunge, backwards bear, backwards lunge, lunge-lunge-squat, and jogs. (Evinrude, Noonan, Ponzi, Pontiff, and Pale Rider might have thought it was too many trips across)

Off again for a ½ mile run.

COP at Flag Pole

Pledge of Allegiance

Off again for a ½ mile run when Boehiem missteps off curb and “twisted” his ankle badly. I was going to attach the photos, but it is too close to lunch…picture an oversized grapefruit with toes…

Audible to 6 minutes of Mary while we address the causality of Boehiem (nothing broken, but very swollen and sore) refused help, and fought through the damaged ankle, and continued on through the workout.

Soccer field series

Jog to hill

Jacobs ladder= 7 burps on the bottom and 1 squat on the top.

Modified Michigan

5 running down and back

4 backwards down and backs

3 running down and back

2 lunges down and back (crowd pleaser)

Ran out of time…

Cake Boss on Q

20 Derkins and 20 Dips

COT

Prayer & Praise, BOM, and a good discussion on the #StarfishF3 model.

Moleskin:

Always an honor to be part of a launch, here is everything in my notes:

  • 2nd F is the glue, and North Augusta has a great group to build from already
  • AO is first class, need to come back so I can run you to the River
  • I still miss all the good restaurants in Augusta especially French Market, the Gary’s burger at 0830 was outstanding…really no fat pants?
  • #HIM = High Impact Man
  • #NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1st F on track will never get his 2nd and 3rd Fs online.
  • Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
  • Come visit Indian Land on 1/24/15 with Dredd/OBT on Q here is the pre-blast: http://f3nation.com/2014/12/31/pre-blast-dreddobt-q-the-reservation/
  • Appreciate the Fort crew making the ride down, especially Destiny for driving the Black Suburban “school bus”.
  • Special thanks to Cake Boss, Sway, and Pale Rider in supporting my “crazy” adventures
  • Always make the 1st F too hard, the 2nd and 3rd F will come only with deliberate leadership, I made more friends in North Augusta in 2 hours than when I lived there for 3 years…AYE!

Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3

Sound off in the comments with grammer errors, missed exercises, and incorrect name postings #stillneedascribe

CSPAN – over & out

 

 

 

 

 

 

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Leg day?

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  • QIC: Tatanka & Red Eye
  • When: 1/3/2014
  • Pax: Peach, Pusher, Italian Job, Posh, Esso, Cheeto, Winchester, Burgandy, Javert, Tatanka and Red Eye
  • Posted In: The Fort

YHCs provided an early warning of a leg day and commitment to make our holiday softening bodies stronger.  11 pax including Qs were challenged and left the Patriot with far fewer calories than when we arrived.

The Thang:

Red Eye on COP: Mosey to field

  • 15 – Diamond Merkins
  • 15 – Carolina Wet Docks
  • 60 sec Plank
  • 49 SSH
  • 15 Makhtar N’Diayes
  • 60 Sec Plank
  • 27 Imperial Walkers
  • 15 Merkins
  • 25 LBCs
  • Jack Webb 6 merkin max  up/down (1 merkin to 5 claps)
  • 20 Moroccan Night Clubs

Mosey to another field – Four Corners

  • 25 Bomb Jacks
  • Sprint
  • 25 Squats
  • Lunge
  • 25 Bomb Jacks
  • Sprint
  • 25 Monkey Humpers
  • Lunge
  • 25 Bomb Jacks
  • Sprint
  • 25 Squats

COP of Maximus

  • Low and very slow squats (hold at bottom)
  • 10 Ass-kickers w/flip
  • 10 Leg lifts w/flip
  • 10 unicycles w/flip

Release to Tatanka

Mosey to playground and partner up.
  • Partner 1 runs parking lot loop while Partner 2 does exercise
  • Exercise rotation:
  • Step-Ups
  • Dips
  • Squats
  • Flutter Kick
Rinse and repeat until each PAX has done all four exercises
Around the Park:
Run 1 mile loop of the large park with 1/4 marker pain stations x3
Squats as group 10, 15 and 20
Finale:  – Complete the glorious morning with 7 Minutes of Mary… dealer’s choice which included 11 deals:
  • Protractor (crowd pleaser)
  • LBCs
  • Eddie Mercury
  • Flutters
  • Rosalitas
  • Grave diggers
  • Burpees
  • Russian Twists
  • … and a few others for fun.
Reminders – read the weekly email.  LMR event Tuesday night at Town Tavern, Joe Davis Run next week, IL on the 24th led by Dredd and OBT
Prayers for health, Brian Shah, Javert’s travels to Germany
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