Category: The Fort

F3Dads of #Impact

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  • QIC: Rooney & White Lightning
  • When: 12/13/14
  • Pax: Bayheim, Abu, Jeter, Darth Vader, Hard Drive, Mr. Clean, Mrs. Clean, McGuyver, Red, Chaser, Flash, Shocker, Change Order, Cartwheel, Maximus, Hasselhoff, Icky Woods, Man of Steal, Senator Tressel, Martin Kratt, Mongoose, Sprinkles, Flat Tire, Princess Peach, Sniper, Gears, Sweet Sweet, Brick Master, Jeckyl, Luigi, Jeckyl Jr., Chip Shot, Trucker, Low Boy, Semi-Truck, Rooney, Jellyfish, T-Rex, Zima, Hot Wheels, ACME, Catfish, Turbo, Magnum, Hardrive, Ivan Drago, Cornhole, Roadrunner, Cakeboss, Flipper, Cocky, Crawdad (FNG), Jack Rabbit, Little Lightning, Keeper, Solid State, Impala, Twister, White Lightning
  • Posted In: Alcatraz, F3 Dads, The Fort

I dedicate this post to Jellyfish and T-Rex…the two greatest gifts God could have ever given me!

And so it is…that on December 13, 2014, after over 100 men and women attended The Fort/FiA Christmas party, 59 Dads and 2.0s posted for a #F3Dads workout on a beautiful December morning.

The Thang:

White Lightning on warm-up Q…

Line up
– jog to the fence and back
– butt kickers to the fence and back
– high knees to the fence and back
– Circle up
– SSH / IW / windmill / merkins / Mtn climbers x 10
– Circle Plank – tap person to your left and pass it around

Split up…Runners with White Lightning for 5k — Rooney on Q at Alcatraz with younger 2.0s

Runners:
– 2 miles to Trailhead park
– dads bear crawl up / 2.0’s merkins – flip flop
– dads bear crawl / 2.0’s lbc’s – flip flop
– plank o Rama
– mosey to the flag at veterans parks – pledge of allegiance
– Run to the YMCA
– COT

Bootcamp:
-Parachute – squat waves, merry go round, color swap
-Tunnel of Love – Dads plank & 2.0s go through
-Over Under – Dads plank and lay flat (2.0s go over under)
-Line Up bear crawl, lunge, jog (rinse and repeat back)
-Water break
-Everybodys it tag
-Sharks and minnows
-Windmill
-LBC
-LSF
-Superman
-Pull Rip Cord
-Merkin
-Russian Twist
-Windmill
-Mosey to baseball netting
-5 Burpees OYO
-Dads carry 2.O’s across field
-COT

PAX and 2.0s met at the Gold Hill YMCA after their split workouts for a 2ndF event on the soccer field. Hot Chocolate, coffee, Krispy Kremes and Dunkin Donuts filled the bellies of Dads and 2.0s. I would like to provide a special thank you to the M’s of White Lightning, Cake Boss, Mr. Clean, Zima and @wareaglesara (my M) for setting up the coffeteria! F3 would not exist without the sacrifices made by the M’s of F3 Nation.

I posted at The Fort on Saturday morning before the #F3Dads event. Aside from a great beatdown by Santini…he spoke of #Impact (Becoming men of #Impact). At the COT I watched Santini and Double D hand the Shovel Flag to CSPAN as the torch was passed to a new keeper of The Fort.

When I joined F3 in September 2013 there were no workouts in Rock Hill or Indian Land. There was no Coop, Ranch, Slow Burn, Golden Corral, or Flight Plan. These three men (Santini, DD, and CSPAN) of #Impact have inspired me to be a better man for the last year and a half.

Fatherhood is not easy, but it is one of the most important jobs I will ever have. Fatherhood is what made me realize the meaning of true sacrifice and the importance of being a man of #Impact. There is no greater #Impact I can have than on the lives of my two boys.

It was an honor to spend an hour with other men and their 2.0s Saturday morning. What a powerful image it is to see so many dads with their 2.0s. This is the America I know and love. This is the #Impact of F3. Men of The Fort…Thank you for the #Impact you have had on me and my boys!

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Be careful or you’ll poke your eye out on frozen grass

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21 PAX took to a frigid gloom for WWL’s last hora in his mid-twenties.

The Thang:

Warm up jog around school

COP under lights

“so i can see you ugly mogs”-WWL

SSH, squat, IW, merkin, mountain climber

Mosey to start of tree line:

Karyake down and back

Side shuffle down and back

Butt kicks half way jog half

High knees half way jog half

Lunge walk

 

Alligator push ups to first tree, frog jump to second, bear crawl to third, frog jump/bear crawl to end of tree line.

Jog back to start line

Repeat, replace alligator push ups with inch worm

Mosey to school drop off area, partner up

Partner 1 lap around parking lot

Partner 2 merkins, 100 as team flap-jacking

 

Repeat with LBC

Repeat with burpees (crowd favorite)

Ab lab- flutter kicks, hello dolly, russian twists

Mosey to COT

Moleskin

T-claps to any pax diligent enough to workout in sub 30 degree temps! it was COLD, but plenty of movement and little mubble chatter. and yes i about lost and eye today during alligator push ups when I my eye was impaled by a blade of frozen grass.

Welcome Puppy Chow, McGruff’s 19 yr son, a kinesiology major at the College of Charleston!!

Remind of F3 holiday party tomorrow night, 6pm.

With the passing of several friends and loved ones, the pax reminded us today of how fragile life can be and to stay focused on what’s truly important, caring for others….. not worrying about the next powerpoint presentation or the next raise or the next car you want to buy…. be intentional with the years/months/days/minutes/seconds we have on this earth.

WWL

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Early F3 Christmas Present

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  • QIC: Cable Guy and Senator Tressel
  • When: 12/06/14
  • Pax: Rooney, MacGuyver, Hipper, Mr. Clean, FNG/Tesla, Ivan Drago, Flat Tire, Lugnut, , Reboot, Acme, Magnum, Mile High
  • Posted In: The Fort

14 men didn’t let the threat of cold rain deter them from another beatdown at Walter Elisha Park.   Here is what they did:

The Thang:

Cable Guy at Q:

Full lap around WEP to COP:

SSH x 25, IW x 25, CCD x 20, Peter Parker x 25/Mountain Climber x 20, Squat x 20, Parker Peter x 25

Mosey to the base of the hill.

Jacob’s ladder:  bear crawl forward up hill, 5 bomb jacks at top,  run down, 5 burpees,

Bear crawl backward up hill, 5 bomb jacks at top, run down, 5 burpees

Do that cycle 5 times for a total of 10 trips up and down the hill (crowd pleaser)

Hand off to Senator Tressel:

Mosey to the soccer  field for the 12 days of F3 Christmas

All exercises in cadence (double counts),  except 6th day and 12th

1st day:  1 merkin in cadence, run 100 yards

2nd day, 2 diamond merkins in cadence, 1 merkin, run 100 yards

3rd day, 3 wide arm merkins, 2 diamonds, 1 merkin, run 100 yards

4th day, 4 military merkins, 3 wide, 2 diamond, 1 merkin, run 100 yards

5th day, Plank – right arm/left arm high and hold, drop to 6” and hold, 4 military merkins, 3 wide, 2 diamond, 1 merkin, run 100 yards

6th day, 6 bomb jacks, plank-RA/LA high/6” hold, 4 military merkins, etc… run 100 yards

7th day, 7 LBC, 6 bomb jacks, RA/LA high/6” hold, 4 military merkins, etc… run 100 yards.

8th day, 8 Hello Dolly, 7 LBC, RA/LA high/6” hold, 4 military merkins, etc…run 100 yards.

9th day, 9 Rosalita, 8 Hello Dolly, 7 LBC, etc… run 100 yards

10th day, 10 Freddie Mercury, 9 Rosalita, 8 Hello Dolly, etc… run 100 yards

11 day, 11 sumo squats, 10 Freddie Mercury, 9 Rosalita, 8 Hello Dolly, etc…run 100 yards

12th day, 12 burpees, 11 sumo squats, 10 Freddie Mercury, 9  Rosalita, etc…run 100 yards

COT

YHC and Cable Guy were on loan from Alcatraz to Q the workout this morning.  . It’s great to see so many new faces, especially those who have earned the title RESPECT – there were three today.  The rain held off and the fields were surprisingly dry.   You can’t ask for more than that.      The bear crawl backward five times up the hill was absolutely brutal – heard lots of moaning and groaning on that one,  and YHC only made it the full distance up the hill once or twice.  Damn you, Cable Guy!    The group ran about 8 minutes over today so we could finish all 12 days of F3 Christmas, but no one complained.    Everyone hit it hard, pushed each other,  and left the park better than when they started.  That’s why we love F3 and that’s why it’s always a privilege to lead such a fine group.

Announcements:  F3 The Fort Christmas Party this Friday, Dec 12 at the Spratt Bldg downtime Ft. Mill.  Check the F3 site link or contact Crab Cakes on twitter.

Joe Davis Run, Saturday, Jan 10 at the Baxter YMCA.  Check the F3 site

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2014 F3 The Fort Christmas/Holiday Party

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  • QIC: Crab Cakes
  • When: 12/12/14
  • Pax: All Fort Mill, Rock Hill, Indianland, and Tega Cay Pax!
  • Posted In: The Fort

Date: Friday December 12th, 2014

Location: The Spratt Building

Address: 215 Main Street,  Fort Mill, SC

Time: 6:00pm – 10:00pm

Price: $10.00 per couple donation

Details: Calling all Pax from The Fort, Rock Hill, Indianland, and Tega Cay to come together for some holiday cheer!  Join us on Friday December 12th at the Spratt Building in Down Town Fort Mill.  It will be a potluck of heavy apps and desserts with BYOB.  Festivities will start at 6 p.m. and wrap up by 10 p.m.  Please use this link (http://www.signupgenius.com/go/70a0e4ca4ab2daa8-f3fia) to RSVP and note what food you plan to bring.  We are asking for a $10 donation per couple to cover cost of the building rental with any additional funds being donated to the Children’s Attention Home in Rock Hill on behalf of The Fort and FiA Fort Mill.  Please bring cash or check to any workout and give it to Crab Cakes.  You may also go through Pay Pal (send money to family or friends option) to karaemmerling@hotmail.com.

To make this night have more #IMPACT for our community we are asking you to support a child of CAH by participating in an Angel Tree.  See this link for more information on how to make a difference: http://f3nation.com/2014/11/19/childrens-attention-home-angel-tree/

So call the sitter – grab your best Christmas sweater – and let’s gather together for a great night of #Fellowship!

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It Has Been An Honor

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  • QIC: Change Order and Chicken Wing
  • When: 11/26/2014
  • Pax: Crab Cakes, FNG/John Paul/The Pope, Cake Boss, Decible, Cable Guy, Cornhole, FNG/Nevill Vincent/Slug, Gears, Backdraft, Tatonka, CSPAN, Ringer, Opie, MacGyver, CH,Rooney,
  • Posted In: Ring of Fire, The Fort

19 F3 men made it out to The Coop on a memory maker morning. Prior to F3, a 40 degree morning with heavy rain at 0515 may have not inspired us all to get out of the fartsac. Now, who really cares what the gloom brings? We know that our fellow F3 brothers are each counting on one another to make themselves better men each and every day. We cannot do this alone, and with that foundation, it is one of the cornerstones of why I look forward to each and every day with my fellow PAX. To hear the stories, praises, prayer requests, community outreach, and fellowship announcements, it makes you proud of the group that surrounds you.

With that said, I asked Chicken Hawk if I could bump him on the schedule and have a send off Q. Without hesitation, CH offered up the spot and we recollected about how The Coop has grown from averaging a consistent 6 or 7 PAX each week to about 20 in over the year that the name was changed from Abundance of Pain to The Coop. Well done PAX. I will be leaving Ft Mill, but not the fellowship that I have greatly enjoyed since joining F3 with the men of The Fort. Look me up when you are in Charleston and we will grab a workout together or hit a 2nd F. It has been an honor to get to know you all.

The Thang
Change Order starts us off with a mosey into the gloom over to SCES under the cover of the overhangs and out of the rain for a line of pain that went something like this.

x30 SSH IC
x25 Mountain Climbers IC
x20 Merkins IC
Wall Squats
x20 Low Slow Squats IC
x25 Mountain Climbers IC
x15 Merkins IC
Wall Squats

Hand off to Chicken Wing

Moving out from the cover to let the cool morning rain hit our faces, we kept it going with some work at the playground

10 pull-ups, 20 merkins, 30 low slow squat, and a sprint out of the playground up the hill to the ROTC building and back.

Rinse and repeat for a total of 5 reps.

As the PAX were finishing, started a rotation of LBCs, Carolina Dry Docks, and Merkins. Once the 6 was in, we moseyed to the band lot.

At the band lot, we finished it out strong with our last few minutes of a merkin, broad jump, jack web combo. Start with a merkin, then broad jump, merkin, broad jump, and so on until you hit 10 yards. At the 10 yard marker, jack web 1 to 4 and increment to 2 and 8, 3 and 12…we made it to the 80 yard line until we hit the end of the game. Nice work all across the board.

Mosey to COT.

Finished us out with The Lord’s Prayer.

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The Planking Bears

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  • QIC: Maximus
  • When: 11/25/14
  • Pax: Chicken Wing, DD, Trucker, MacGuyver, Red Banjo, Opie, Cake Boss, Sharknado, Lug Nut, Spitz, Twister, Bird Cage, Anchorman, Green Wave, Pusher, Tatanka, Chicken Hawk, Deacon, Zima, Old Bay, Longshanks, CSPAN, Chaser
  • Posted In: Block Party, The Fort

A large group of 24 PAX posted at this mornings Block Party to continue to push each other every way possible this Thanksgiving week. I tried to keep us out of the soggy grass but some things are just better in the grass…just ask Jack Webb. We didn’t do a lot of running but hopefully ya’ll felt the pain as much as I did.

The Thang:
Jog to the playground
SSH x 25
Burpees OYO x 5
Jump Squat OYO x 10
Slow Windmill x 12
SSH x 20

The Senator’s Plank w/o getting back up to your feet:
Mountain Climbers x 15
Grave Diggers right x 12
Ground Dips x 15
Grave Diggers left x 12
CDD x 10
Merkins x 5
REPEAT

Count ’em off in 2’s
1’s: Run around the playground then do 20 Dips
2’s: Pull-ups until the 1’s finish
Flap Jack then REPEAT

Mosey to the hill:
Line up for Bear Crawl 1/2 way up the hill and hold in position until the 6 arrives
Flip it around for a reverse Bear Crawl the rest of the way up to the top
Wait for the 6 then jog down then 25 LBCs

Modified Jacobs Ladder:
Burpees at the top (2, 6, 10)
3-Way Jumping Lunges at the bottom (4, 8)
Crab Walk back to the bottom of the hill

Circle Up:
50 LBCs in honor of Anchorman – that’s a full 50 of the 4ct variety (Your welcome for not doing 55)
Super Belly’s / Pepper Mill x 15
Jack Webb 1:4 for a total of 9:36

COT:
This crowd never disappoints and it’s always an honor to Q. The bear crawls and humidity even got the PAX sweating a little which hasn’t been seen in a few weeks. I was looking forward to this Q as it’ll be a good test for next Tuesday’s Black Diamond which will be at 5am at the same location.

Announcements: Thursday Double Down with the Ranch Convergence (0600) and Baxter Turkey Trot (0930). 12/2 Black Diamond (0500 WEP), 12/6 Camping with Twister, 12/12 Christmas Party (evite exists), F3 Dads 12/13 at Runde (0930), Chicken Hawk is leading an Angel Tree for CAH, CHECK THE WEEKLY EMAIL. Praises for an adoption getting finalized, traveling and injured PAX, Ferguson, MO the families, job searches/challenges, family in Springfield dealing with the loss of a child.

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Indian Land Retains The Title

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  • QIC: Bounty Hunter
  • When: 11/18/14
  • Pax: Anchorman, First Pump, Deacon, Bolt, Old Bay, Twister, Chicken Wing, Red Banjo, Crabcakes, Stang, Opie, Sharknado, CSPAN, Bay Hyme??, Macgyver
  • Posted In: The Fort, The Reservation, The Snake Pit

Sixteen PAX braved the brisk morning for a little downPAINMENT at WEP. Some chatter how some PAX were impressed of those still wearing shorts (all two of us – myself and chicken wing). That decision to wear shorts on this fine 30 degree morning was contributed to one of two things; we’re that hard core or that stupid. You decide!

Warm up:
Mosey to the parking Lot on Massey St.
High Knees: 15 yds (down & back)
Butt Kicks: 15 yds (down & back)
Forward Lunge: 15 yds (down)
Backward Lunge: 15 yds (back)
Shuffle: 15 yds (down & back)
karaoke: 15 yds (down & back)
Shuffle 15 yds, turn and sprint 15 yds (down & back)
Back Peddle 15 yds, turn and sprint 15 yds (down & back)
Jog/Sprint/Job: 15/15/15yds (down & back)
SSH: 30
Mountain climbers: 20
SSH: 20

The Thang
PAX divided into 4 groups. Each group had a station with an exercise, once reps were completed for one station, plank until all 4 groups were done. Completed 2 cycles with following exercises:
Cycle 1:

  • Squats: 50
  • Tuck Jumps: 50
  • Jump Lunges: 25 each leg
  • LBC’s

Cycle 2:

  • Merkins: 50
  • Freddy Mercury
  • Carolina Dry Docks: 50
  • Moroccan Nightclub

Oh, did I forget to mention SUDDEN CHANGE? Every time I felt like it, sudden change was called… All PAX stopped what where they were and ran to the middle of the parking lot and had to do burpees on my count every time I said “down”. There was a total of 7 “Sudden Changes” called with a total of 75 burpees completed. (kudos to Twister for best form)

Mosey back to WEP with a small detour of bear crawls.

THE N-DRILL: Simple football drill where 4 cones are setup in the shape of an “N”. We had 2 “N-Drills” setup for a little fun and friendly competition. Teams 1&3 vs Teams 2&4. Each PAX went head to head with another from the opposite team. Finding the winner was simple, “who can complete the N-Drill the fastest”. After several rounds and each PAX getting use to the drill, we did “Winner stay on” and “loser plank up or do an exercise” until we had one champion!

To everyone’s surprise CSPAN showed his “Old Man Speed & Tenacity” to make it in the final round with, well myself. In the end, old man speed wasn’t enough to take home the gold, but was respected!

Mosey to COT

Moleskin
As it stands, Indian Land still prevails as most athletic, hardcore, handsome, awesome group in the Fort Region… pulling yet another winner from our friendly competitions (Even though, some might call a little home field advantage with the drill selected coming from a tribesman in Indian Land). All joking aside, it’s always an honor to come back to WEP and lead a bunch of great men. As we go through our week remember this, “God’s Grace Defies Reason and Logic” and no matter what we do, He’s already paid the price for us!

Bounty Hunter over and out!

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Cold enough to cut glass

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  • QIC: Pusher and Jekyll
  • When: 11/15/2014
  • Pax: Red Banjo, Cross Check(FNG), Acme, Old Bay, Crab Cakes, Mustang, Rooney, Chicken Wing, Flat Tire, The Package, Magnum( FNG), Dark Helmet(FNG), +3 I cant remember- sound off in comments!
  • Posted In: The Fort

17 men ventured into the gloom knowing full well that to survive the cold- you’d have to be strong mentally, work hard, and keep the body moving.  Pusher lead us off with just the right combo…

Mosey to COP

SSH x 40

Merkins x 15

Carolina Dry docks x 15

Windmills x 15

Squats x 20

Drill Bits- there was no easing in.  Deconstructed burpees are the #hate

20 Mtn Climbers

15 Merkins

10 Jump Squats

5 Burpees

Seal Team Sit Ups x 20

Lunge Walk/Bunny Hop Suicides

Discuss Spiritual Gift- Excellent words here from Pusher.  What do YOU bring to the table spiritually.  How are you bettering yourself and those around you?

Mosey to bottom of the hill

P up- Size matters, someone to push you.  YHC discussed the need for partners.  This theme is often discussed in F3 small groups or Chicken N Wisdom.  Find a mentor or someone to hold you accountable.  Physically, spiritually and mentally.

 Hill-
  • Wheelbarrow    Flapjack

  • Elbow Crawl/LBC

  • Sumo walk/Dying Cockroach

  • Reverse Bear Crawl/XO

Fireman Carry: other side 100 yards

P1 Plank.  P2 use P1 as Bench

10 each- flapjack

  • Merkins

  • Derkins

  • Dips

  • Ski Moguls

3 legged race- 200 yards
10 “3 Merkin” Burpees OYO
COT
NMM- 17 PAX with 3 FNGs  It was a great day to be outside and be in the company of our brothers.  Check emails for upcoming events.
Jekyll
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The Fort – F3 Dads – Reindeer Games/Frostbite 5K

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When: Saturday, December 13th

Where: Alcatraz, aka Runde Park in Tega Cay

Time: 9:30 – 10:30

Who: Open to all PAX and their 2.0’s, boy or girl.  There is not an age requirement.  The majority of kids will be between ages 4 and 14.  This is also a great opportunity to “headlock” men and introduce them to F3!

What: F3 Dads is an opportunity for fathers and their kids to spend time bonding with each other and other PAX while participating in an F3 (Lite) workout!

The Thang:

The Frostbite 5K, as well as the normal F3 Dads workout (Reindeer Games), is designed to create an opportunity for dads and their 2.0’s to challenge themselves physically and strengthen relationships.  This is an opportunity to experience a group of people pulling together to encourage and motivate each other. #F3Counts

Here’s the scoop…The men of F3 and their 2.0’s will meet at Alcatraz to warm-up. We will break into two groups after everyone gets their muscles moving and blood pumping.

  • The first group (Reindeer Games), younger 2.0’s who are not quite ready for a 5K, will stay at the park and continue a F3 Dads workout until 10:30.
  • The second group (Frostbite 5K), older 2.0’s will follow the paved trails and sidewalks through Tega Cay and finish at the gravel parking lot behind the Gold Hill YMCA. There will be at least 1 pain station along the way. The total mileage is about 3.25 miles.

Upon completion both groups will re-group and meet at gravel parking lot behind the Gold Hill YMCA, for Coffee, Hot Chocolate, and fellowship.

FAQs:

  • This is open to all PAX, kids or not, and is a great double-down opportunity.
  • We will need to plant some cars at the YMCA and carpool to Alcatraz/Runde.
  • We need a couple of volunteers to help provide: coffee, hot chocolate, water, and donuts.  Please IM White Lighting on Twitter @WeaThree if you able to assist.
  • The Reindeer Games workout for younger 2.0s will be similar to F3 workouts, but lighter and with kid-friendly exercises/activities. After warming up there will be more fun exercises/activities such as Relay Races, 2.0 Carries, etc.
  • Each F3 Dad workout will end in a COT and prayer.
  • In order to save time, think of a name for your 2.0 before the workout. They can participate in the name-o-rama or you can share it for them.
  • The adult PAX will name new FNGs (new members of the PAX) in the COT! 2.0s will enjoy that.

 

 

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10 Days of Christmas

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  • QIC: Burgundy
  • When: 11/5/2014
  • Pax: Anchorman, Cake Boss, Bogey, Padre, Posh
  • Posted In: The Fort

COP
15 – Windmill
15 – Wide arm merkin
15 – Hand / leg swings (Hitler walk)
15 – Grasshopper
15 – Lunges
One lap around the church
Do exercise #1
One lap around the church
Do exercise #1 and #2
One lap around the church
Do exercise #1 and #2 and #3 & so on

1 REP – Burpee

2 REPS- Merkins

3 REPS – Side straddle hop

4 REPS – Mountain climber

5 REPS – Imperial walker

6 REPS – Jump squat

7 REPS – Peter parker

8 REPS – Moroccan Nightclub

9 REPS – LBC’s

10 REPS – Plank jacks

30 second plank

Rest 30 seconds

1:00 plank

Rest 30 seconds

1:30 plank

Rest 30 seconds

2:00 plank

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