Category: The Fort

P200 Training Aint Easy

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  • QIC: Minute Man, Senator Tressel, Maximus
  • When: 02/21/15
  • Pax: Chedduh, Gecko, Gears, Cable Guy, Zima, Serrano, Flat Tire, Cornhole, Spiderman, Trucker, Smuggler
  • Posted In: Alcatraz, The Fort

A PAX of 14 rendezvoused on the Rock at Alcatraz in a balmy 25 degrees this Saturday morning. After the last few 6 degree mornings, we felt 10lbs lighter after shedding some of the cold weather gear.

Then there is this guy named Senator Tressel, have you heard of him? This respect-worthy man strolls out in shorts and basically said, “you’re all dressed in lighter clothes so that means you must be ready to run. But first, let me introduce you to my friend, Minute Man, who wants to try his hand at the warm-up for his V-Q.”

So with Minute Man on the Q, we took a fast-paced jog around Windward Rd and wound up back at the lot:
SSH x 20
IW x 20
Real Windmills x 10 (Funhouse would be proud)
Diamond Merkins x 7…hold it…Regular Merkins x 10

I’m sorry but whoever rocks multiple sets of Merkins as part of their VQ warmup is bound to be a brutal Q when he decides to take the full 60mins. In the words of Sir Charles Barkley, “That’s just turrible.”

Hand off to the Rabbit…I mean Senator Tressel:
My man darts out of the parking lot, across the outfield and then you heard the collective groan by the PAX that even CSPAN would enjoy. Why the groan, you ask? Simple. ST was taking us to the big hill and that means dry-heaving and leg pain. That sounds great, I’ll have that, please.

Run up/down hill repeats with exercises in between reps. Unlike most hill runs, there was no stopping at the base of this hill. He had us running in a circle while waiting for the six. Exercises were in cadence:
SSH x 20
Squats x 20
LBC x 20
Merkins x 10

That’s right, 4 total round trips plus one additional trip back up the hill to the park. That’s when the baton was passed to Maximus. B/c he could hardly breathe, we took a slow mosey to the playground:

Split the PAX into 2 groups and while 1 group does a set of 10 real pull-ups (momentum not allowed), the other group does continuous sky-touches. If you need an explanation, ask 1 of the 14.
Mosey to the wall and line up:
10 Donkey Kicks and on the last one, take it up to Ballz to the Wall for a 10ct. Repeat
PAX in 2 lines for Indian Gator Merkins. When it’s not your turn, you’re doing LBCs.
Circle Up:
Hand Walkers x 11 (You see 11 and you think, wow, that’s an odd number to end on. We were interrupted by the necessary Bomb Jacks. We then finished with 1 more hand walker for 12 total)
Ins & Outs x 10 then into Freddie Mercury’s x 10 and Repeat
Senator Planks: 10 Mountain Climbers, 10 Grave Diggers, 10 Dips, 10 Grave Diggers. Repeat
Elbow Peter Parkers x 12 then into Mak Tar Jah x 12
Reverse Bear Crawl 10yds then 10 Carolina Dry Docks. Repeat twice for a total of 30yds and 30 CDDs.
Circle up for a final ab blast of 10 Windshield Wipers

COT:
It is always the honor of the Q in the gloom and today, we welcomed Minute Man to the roster. Welcome brother, looking forward to your first full Q (sort of, see above).

Announcements: Keep the 40 Day Challenge in full swing, Mud-Run teams forming, Need another Q on 3/21 to join Trucker at Alcatraz, stay close to the posts on Children’s Attention Home.

Prayer Requests: Get your rest and keep your wits about you when addressing your kids. They’re always watching and listening.

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C-O-L-D

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  • QIC: Burgundy
  • When: 02/19/2015
  • Pax: Santini, MacGyver, Pusher, Posh, Twister, Crab Cakes
  • Posted In: Laces In, The Fort

Great turnout given that the weather was 15 degrees at Walter Elisha Park. Thanks to everyone for coming out. Since the high today reached 25 degrees – we did everything related to 25.

25 – Mountain Climbers

25 – Overhead squats

25 – Lunges

25 – Dips

Ran around WEP once

COP

Leap frog up the hill – stopping at the 4th lamp post & bear crawl to the 6th lamp post (the top of the hill)

Russian Roulette – One guy called out an exercise – the rest of the PAX did that exercise while that guy ran to the top of the hill and back – passing the torch to another guy.

Russian Roulette – Each guy called out an ab exercise for 25 reps each

4 minutes of heaven (since we had 4 minutes left) – one exercise for 4 minutes straight

While it was cold and probably miserable it’s nothing compared to what others face in life. Thanks again for the turnout.

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Frogger II

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  • QIC: Twister
  • When: 02/12/15
  • Pax: White Lighting; Beacon; Mr. Clean; Menthol; Airborne; Pusher; Chowder; Santini; Repeat; McGyver; C-Span; Red Banjo; Secrest; Full Ct.; FNG; Crab Cakes; Beast ; Sir Top N Hat; DD; Freebird; Red Eye; Jobert
  • Posted In: The Fort

Frogger II Laces In – a very belated post

With short notice, the Q thought so much of Audit’s Frogger adventure it seemed only right to go for another version.

The Thang:

Simply put: two circuits of the WEP track with yogging interspersed with Frog Leaps. After each set of Frog Leaps (pending the PAX ability to leap) the PAX enjoyed a robust combination of: Burpees, Merkins, LBC, Flutters and lengthy stays in the peoples chair.

The Frogging activity was so enjoyable it immediately gave rise to the game plan for the Patriot on the following Saturday.

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40 Day Challenge for Children’s Attention Home

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PAX of The Fort, Indianland and Rock Hill,

In 2014 we developed a great relationship with the Children’s Attention Home (CAH) of Rock Hill. Some of the events and things we partnered with them for included;

  • April Cereal Drive – 374 boxes
  • June Field day event
  • Lowes Home Improvement work days around the campus with a time of fellowship ending the week
  • Bike rides and playing games with the kids while visiting the home.

There are some big plans coming for 2015 that all of us will have an opportunity to serve and model what being a godly man looks like for the kids of CAH. 2/28 Launch of Workout at CAH!!!

40 DAY CHALLENGE

Beginning Wednesday 2/18/15 we are starting a 40 day challenge that will include 3 dimensions. The 40 days will be the days of lent, ending on Easter Sunday 4/5/15. That’s only 6 weeks of serving and a little sacrifice.

This is not a ritual but a way to build a stronger relationship with God. When we get weak, regardless of this challenge, we should pray and relay on his strength to carry us. Jesus was the example of this during the passion. He knew what was coming but relied on God the Father to carry him through. This is a way to build spiritual muscles!!

Dimension #1 – Attend 20 workouts within the 40 days. That is 3.33 workouts per week. Very doable even for Red-eye.

Dimension #2 – Either give something up (Facebook, candy, snacks, beer, etc.) or take up something positive (reading, praying, poetry for your M, etc.)

Dimension #3 – We will be collecting items for Children’s Attention Home, just like cereal drive. No need to break the bank, but if all our PAX participates, we will make a difference for them this summer.

Here is what they requested:

  • Individual Wrapped Snacks like Lance crackers, Little Debbie’s, cookies, goldfish (Think Sam’s, Costco)
  • Gatorade – mix of flavors and think of kids with sizes in packs (small size, 10/12 pack)

Bring one of each or a couple of one item, whatever you can do!

Q;s will hold PAX accountable for #’s 1 & 2 in the COT. Be ready to be asked how many times you have posted and what you have given up or taken up.

 

Q’s will also collect items and pass them up to:

  • Cake Boss, Pusher, Chicken Hawk, Senator Tressel, Maximus, Pebbles, Peach

Idea men is to look beyond ourselves, challenge ourselves and get out of comfort zones while thinking about the sacrifice that has been made for you by our Sky Q.

Looking forward to how this challenge brings all of us together as a tighter PAX for our community.

Here are some of the committments men have made!! Good Job to all and others can send in theirs so we can hold each other accountable!!

  • Cake Boss – Donuts/Cake
  • Pusher – Desserts/Sweets
  • Hasselhoff – Alcohol
  • Crab Cakes – Soft Drinks/Be more present with kids
  • Cash – Alcohol
  • DD – Alcohol
  • Dark Helmet – Dessert after dinner
  • Zima – Chips/Read “Facing Your Giants” daily
  • Italian Job – Soda
  • Minuteman – No more speaking to gratify himself
  • Maximus – Kneel down to address/discipline kids
  • Rebel – Ice cream
  • Decibel – Read the Bible daily
  • Old Bay – Iced tea
  • Trucker – Snacks
  • Red Banjo – Ice Cream
  • Chaser – Restaurants/Fast Food
  • Dustin Jordan (F3 Name?) – Soft drinks
  • CSPAN – Mountain Dew
  • Change Order – Not eating after 7pm
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112 Cards o’ Pain

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  • QIC: Maximus
  • When: 02/14/15
  • Pax: Mile-High, Longshanks, CSPAN, WWL, Catfish, Seacrest, Tesla, Magnum, Sugar Daddy, Santini, Bubba Gump, DD, Red Banjo
  • Posted In: Block Party, The Fort

14 in the PAX this fine brisk Valentine’s Day morning to welcome Maximus back to the Q schedule. There was a lot of mumble chatter in the last 48hrs about who would have the best/worst Q this AM so, in line with the rule that you can give yourself a nickname, I’ll let the PAX decide. One of the hardest workouts I’ve been a part of was the 52 card pick-up style beatdown. It seems to lack creativity but it makes up for that with an overdose of pain. So why wouldn’t I bring that back?

The PAX took off for a 1/4mi jog to the parking lot which would be our AO for this nonsense. A quick explanation that went something like, each suit represents a different exercise and the number of the card represents the repetitions.

2=2 and Ace=14

Hearts = Butt Kickers (104 Total)
Spades = High Knees (104 Total)
Clubs = SSH single count (104 Total)
Diamonds = Jump Squats (104 Total)
2 Jokers & 2 other cards = 10 Freddie Mercury’s (40 Total)

3min rest to see if my frozen hands could shuffle. After a failed attempt, I simply rearranged about 20 cards and we moved on to round 2:

Hearts = Merkins (104 Total)
Spades = Burpees (104 Total)
Clubs = Carolina Dry Docks (104 Total)
Diamonds = 3-Way Jumping Lunges (104 Total)
2 Jokers & 2 other cards = 10 Toe Touches (40 Total)

After round 1, Santini questioned which was worse, Jump Squats or Burpees. With a sample size of 104 each, I’ll just reply with…BOTH. You don’t cover great distances with this workout but it is still one of the hardest I’ve attempted. It is humbling and embarrassing all at the same time. Nevertheless, it is still dwarfed by the honor felt when standing in the middle of the PAX. It’s hard to take a breather or slow down when 13 other guys are looking at you to push them. To that I’ll ask, “Who’s Pushing Who?”

Announcements: Obstacle Course Race next Saturday (2/21) at Indian Land AO, BRR teams are forming now, Mud Run 4/11.

Prayer Request: Baby on the way any day now, Boeheim now recovering at home and rehab is to start next week, take care of yourself and keep an eye on your brother. Know when to push yourself and when to say when.

AYE!!!

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The Inmates Invade The Fort

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  • QIC: Gears and Maximus
  • When: 02/07/15
  • Pax: Lil E, Wrigley, Santini, Seacrest, Wide Right, Sugar Daddy, Green Wave, Rooney, Solid State, Old Bay, Aquaman, Taz, Mile High, MacGuyver, Private Ryan, Crab Cakes, Flat Tire, Red Banjo, Magnum, Gears, Maximus, FNG (Fonda), FNG (Ziplock)
  • Posted In: The Fort

Two of the regular inmates of Alcatraz were given parole to Q Swap with The Fort and show 23 men how we get stronger in the Prison Yard.

 

Gears on Deck, Disclaimer disclaimed.

 

The Thang:

Mosey to soccer field at top of hill

#SpokenWord to the PAX

COP
– SSH x 20
– IW x 15
– Windmill x 10
– MNC x 15
– Mountain Climbers x 20

Clock Merkins (12 x 5)

Protractor BTTW on the fence
– 12 count at 30 degrees
– 12 count at 60 degrees
– 12 count at 90 degrees
– 12 count at 60 degrees
– 12 count at 30 degrees
– Recover for 12 count

Repeat (Crowd Pleaser)

Mosey around park to area in front of playground.

Dirty Mac Deuce (12 of each with 12 count between sets):
– Merkins
– Hello Dolly
– Mountain Climbers

– Wide Arm Merkins
– Slow Freddy Mercury
– Peter Parker

– Diamond Merkins (Crowd Pleaser)
– Dying Cockroach
– Parker Peter

– CDD
– XOs (12 x 4 count)
– 6 inches

Split into 1s and 2s
One does small lap around playground while other does:
– Pull Ups
– Toe Touches on Pull Up Bar

 

Hand off to Maximus

Ab Lab:
– Hand Walkers x 12
– Seated Knee Tucks x 15
– Sky Touches x 12

Line up:
Burpee Broad Jump for 20yds
Sprint distance b/w two trees then 5 Burpees, repeat, then repeat again
20sec low squats x 3
Single leg squat  x 10sec each leg, repeat

Jog back to the starting point
Peter Parker’s on your elbows x 20
Heels to Heaven x 15
V-Ups x 12 each side
Russian Twist while varying speed x 15

Run in Place (4ct) x 60
Knee Tar Jai’s x 16?

Mosey to the hill
Sprint to the top and jog down, repeat then repeat again

COT

 

Naked Man Moleskin:

YHC’s VQ at the AO that gives our Region its name, and the PAX there do not disappoint.

#SpokenWord today was about being Present.  YHC chose Present as the word for this year after Santini’s challenge, and this is not just being physically present, but actually pushing off selfishness in whatever way that manifests itself and pouring yourself into what you are doing.  Examples from YHC include being mentally engaged with my family, especially the M, as well as being engaged in my job to care about what I do and make a difference.

YHC then challenged the PAX to be present for the workout today and they did not disappoint.  There was much mumblechatter about getting out of the workout what you put into it, so I think the #SpokenWord was truly heard.

 

Announcements:

Spearhead ruck starting at Dunkin Donuts Sunday

BRC running group starting 0630 tomorrow from Starbucks

Ziplock and Fonda starting Silver Bullet workout in parallel to WEP workout Saturday at 7am, need to EH “seasoned” men

Great words from Red Banjo regarding our need to be running in order to “WIN” …don’t be in it for just the t-shirt, pour yourself into your goals.

S/O to Santini for bringing his “A” game this morning.

 

Prayer Requests:

Crab Cakes dad, Hugh going in for surgery Monday.

 

Honor to Serve.

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Publix – Tuesday Reconocence Mission part II

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  • QIC: Cake Boss
  • When: 02/03/15
  • Pax: Beacon, Dark Helmet, Catfish, The Librarian, Spitz, Lug Nut, Chicken Hawk, McGruff, Change Order, Gears, Mcgyver, Stang, Old Bay, Solid State, Grid Lock
  • Posted In: The Fort

16 courageous men pulled into Publix grocery store lot, not to pick up the staples of bread, milk and eggs but to leave a downpainment on this potential new AO for The Fort.

YHC dived into a conversation around ROI or Return on Investment. We all want a return on our hard earned hours of labor and our cash that is invested in some fund or real estate. However, we need to examine where we get our most important and HIGH value returns. I believe its investing in men! Getting them out of sad clown and into leadership so that the ROI is re-invested into their wives, children and community.

I encourage each of you to thank whoever “Invested” in you and brought you into the F3 PAX and the challenge is to use your talents for an even higher ROI !
The Thang!!

Lap around the Store Building known as Publix and then COP:

Old Bay at the Q – 20 SSH, 10 Peter Park, 15 Merkiins, 10 Windmills, 10 Imperial Walkers, 15 SSHs,

Cake Boss at the Q – 20 slow squats Mosey to office park

COP – 15 Carolina Dry Docks

Groups of 3 (if possible)

#1 Run Hill, Steps, Path back down hill

#2 Plank on #3 feet

#3 Full Sit ups

2 rounds each

#1 Run Hill, Steps, Path back down hill

#2 Plank

#3 Freddy Mercury’s

2 rounds each

Mosey to Wall

#1 Bear Crawl, Sprint back

#2 Wall Sit

#3 Curb Merkins

2 rounds each

#1 Lunge Walk, Sprint back

#2 Wall Sit

#3 Curb Derkins

2 rounds each

Mosey back to Publix Lot

Mini-Jacobs Latter with Bomb Jacks 1-5 top of hill 2-10 bottom of hill

COP – Cake Boss tried something silly and had to call audible, so did couple rounds of Ab Lab until Omaha was called and the PAX sprinted to front of Publix for 10 derkins/20 dips and sprint back to COT

Great time with 15 of my closest buds. We got a good vibe from the Publix AO and we will be returning 2/10 with Beacon at the Q. More to come on official launch of Tuesday AO.

Honored and Proud of my F3 PAX brethren as always! – CB

 

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In honor of the 3….

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  • QIC: Funhouse and Maximus
  • When: 01/31/2015
  • Pax: Cableguy, Freebird, Gears, Gecko, Jerry Lewis (FNG) , Cornhole, MinuteMan, Smuggler, Senator Tressel, Decible, Photobomb
  • Posted In: Alcatraz, The Fort

13 PAX showed up for a typical Alcatraz beatdown. Not so typical is YHC forgot what 2nd Q was going to crush, so upper body was crushed twice. As MinuteMan tweeted so profoundly….”Tag team Q of Maximus and Funhouse did NOT equal “maximum fun”… perfect!

The Thang

Warm up lap around Runde and a quick COP

Some SSH, Windmills, Squats, Merkins…..

Mosey for a Dora 1,2,3 – Pair up and take a big lap with 100 Burpees, 200 Merkins, 300 BombJacks…Never made it to the BombJacks. Got through the Merkins.

Handoff to Maximus who decided to rip our arms off and beat the PAX over the heads with said arms….

In Honor of the 3… ask Maximus

Grave Diggers x 13 each side
Slow Freddie Mercury x 13
Flutters x 13
Hand release Merkins x 13
CDD x 13
Senator Dips x 13 (4ct)
Army Crawl 30yds

LBC x 23
Peter Parker x 13
Parker Peter x 13
Bomb Jacks x 10
(3) of each: 4ct wide arm, regular and diamond Merkins
Partner Wheelbarrows 25yds
Mak Tar Jah x 23
Reverse Bear Crawl 30yds

3 Burpees OYO, 13 Senator Dips, 6 Burpees, 13 CDD, 9 Burpees

Mosey to the wall but first:
Bomb Jacks x 10
Partner Derkins x 13…flapjack
Balls to the Wall
Bomb Jacks x 13
Seal Team sit-ups with some half way call outs for good measure

Naked Moleskin

Always a pleasure to screw with the 2nd Q and make his Weinke twice as hard (difficult) as expected. Bombjacks Cableguy…..

If the Pax missed Santini’s lead on Friday’s Chicken and Wisdom, YHC made a brief synopsis and made sure that the Pax understood that thier WHAT was no where near as important as the WHY and the WHY was no where as important as the WHO!

Prayers go to Gear’s sister in law and Zima’s mission trip to Colombia!

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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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