Category: The Fort

Black Diamond in the Rough

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  • QIC: Red Banjo
  • When: 11/12/14
  • Pax: Bounty Hunter, Senator T., Pebbles, Chicken Wing, Backdraft, Macgyver, Decibel, Bolt, 1 9er, Ringer, Red Banjo
  • Posted In: The Fort

11 Pax showed up for a Black Diamond workout at WEP – decent crowd and nice to see some old faces

The Thang:

Warm up jog around WEP
SSH 60x
Squats 25x
Imperial Walker 15x
Merkins 20x
Peter Parker 20x
Mosy to parking lot next to Springs
Partner up
Wheel barrel down and back switching partners/Partner carry down and back switch partners 3x
Mosy to parking lot behind Synergetics
Same partner
Shuttle Run 4 point while other Abs – switch
Circle up for Flutter Kicks 49x
Same partner
Shuttle Run 2 point while other squats – switch
Mosy to Confederate Park
Balls to the Wall – 110 sec count
Wall sit – 110 sec count
Mosy to parking lot at Founders
Circle up
LBC 10x
Rosalita 10x
Dolly 10x
Peter Parker 10x
Same Partner
Bunny Hop down, crab walk back 3x
Lunge walk down, reverse lunge walk back
Face partner for “High Five Push-ups” 3 sets of 5
Mosy to Playground
10/10 pull ups/dips
15/15 pull ups/dips
5/5 pull ups/ dips
Circle up for Thanksgiving circle
Each Pax names 1 thing they are thankful for – then all do 5 push-ups (11 sets)
COT

Great group and great turn out for a Black Diamond workout. I believe the PAXs were happy with the difficulty level – Ringer is up for the next round within T+9 days (or 12 if Banjo)

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Grace Defies Reason And Logic

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  • QIC: Bounty Hunter
  • When: 11/10/2014
  • Pax: Opie, Sharknado, Pebbles, Beast, Ringer, Iron Pony
  • Posted In: The Fort, The Snake Pit

Seven tribesmen made their presence known on this moderately cold morning at the Tomahawk. High 30’s, no wind, good company… what more could you ask for!

Warm Up:
SSH: 30
Mountain Climbers: 15
SSH: 20
Squats: 15
SSH: 10
Merkins: 10

Mosey to the street.
Bear-crawl
Forward Lunge
Backward Lunge

Mosey around the school.
Bear-Crawl
Forward Lunge
Backward Lunge

Mosey around parking loop COP stations at every light.
Tuck Jumps: 12
Jump Lunges: 10
Curb-Side River Dance: 25 each leg (50 total)
Duck Walk: 20 yards
Partner Lateral Jumps: 2 sets X 15
Calf Jumps: 20

Mosey to the trail that leads to nowhere.

The Thang:
Each member of the PAX choose an exercise (before they know what they are going to do). Exercises were as followed:
Moroccan Night Club
Grave Diggers
Merkins
Mountain Climbers
Turkish Getup
LBC/Russian Twist

Split into 2 teams. Team 1 would run to the bottom of the train and back while Team 2 would perform the exercises above. Finish when each team rotates through all exercises.

Two minutes left after all said in done so finished with a little abs.
Freddy Mercuries: 10
Hello Dolley: 10
Rosalita: 10
6 inches hold for 30 seconds.

Mosey to COT.

Moleskin:
Couple announcements: Convergence Thanksgiving at the Ranch, Black Diamond 0455 @ WEP on Wednesday, Joe Davis Run 1/15/15, Pebbles buddy (certified trainer) will have a kettle bell session date will soon be announced, lastly bring your shoes!

Food for thought: As men, what do we do to improve in life? Whether that improvement is physically, to excel in our careers, being a better father or husband, spiritually etc… In my reflection, it all led down a path that “you put in what you get out”. For example, if you want to increase your strength, you must put forth effort to get stronger or if you want to pursue in your career, maybe that’s putting in more hours at the office or taking a certification class, getting your MBA. For many of us (including me), we take this same approach when it comes to our relationship with God, maybe if I pray more, give more, volunteer more I will be “good enough” for God. We tend to forget that we’ll NEVER be “good enough” for God, but by His Grace we are! Grace defies reason and logic!

Call it coincidence or God knowing I needed to hear this message, we spoke about that very thing in Church Sunday morning. Our Pastor read an interview by Bono that depicts what I was searching for perfectly.

Interview: (Bono Speaking)
“It’s a mind-blowing concept that the God who created the Universe might be looking for company, a real relationship with people, but the thing that keeps me on my knees is the difference between Grace and Karma…

You see, at the centre of all religions is the idea of Karma. You know, what you put out comes back to you; an eye for an eye, a tooth for a tooth, or in physics – in physical laws – every action is met by an equal or opposite one.  Its clear to me that Karma is at the very heart of the universe.  I’m absolutely sure of it.

And yet, along comes this idea called Grace to upend all that “As you reap, so will you sow” stuff.  Grace defies reason and logic. Love interrupts, if you like, the consequences of your actions, which in my case is very good news indeed, because I’ve done a lot of stupid stuff.

That’s between me and God. But I’d be in big trouble if Karma was going to finally be my judge. I’d be in deep S@!#. It doesn’t excuse my mistakes, but I’m holding out for Grace. I’m holding out that Jesus took my sins onto the Cross because I know who I am, and I hope I don’t have to depend on my own religiosity.”

The rest of the interview can be read here.

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F3 Dads – Never to old for a Parachute…

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  • QIC: Rooney
  • When: 11/08/14
  • Pax: Homer, Hasselhoff, Icky Woods, Atticus, H, Bolt, Mega Bob, Dry Bones, Crab Cakes, Diddy Kong, Scrapper, Change Order, Lightning, Semi-Truck, Old Bay, Keeper, Picaso, Lioness, Acorn, Cyote, Deacon, Free Bird, Ranger, Sugar Cube, Sweet Sweet, Gears, Brick Master, Chicken Wing, Little Wing, Ralphy, Bayheim, Jeter, Picaso, Beacon, Early Bird, Solid State, Impala, Rooney, Jelly Fish, T-Rex
  • Posted In: Alcatraz, F3 Dads, Flight Plan, Golden Corral, Ring of Fire, Slow Burn, The Armory, The Fort

41 Dads and 2.0’s came out for a beautiful morning at WEP!  Although most Pax had been up early to post at there respective locations…they doubled down and came back for more (money back guarantee)!  In my case…my 2.0s are up before 6 A.M. every Saturday, so they were ready to roll when I posted in the #gloom.

While waiting to begin, the 2.0s made the most of the pre-workout mumble chatter by playing tag, running towards the playground and uniting with other 2.0s that were there!  I could not be more proud that two of the PAX were students at my school!  What an example they are for these younger 2.0s…#F3Counts.

-We began with a prayer and then moseyed out to an open field.  Of course my 2.1 and 2.2 were running around behind me while everyone else listened…but this is why we do it (and it did not surprise me)!

-Circled up with 2.0s in tow for our warm up in cadence:
-SSH – 10
-Merkins – 10
-Low, Slow, Squat – 10
-Windmill – 10

Tunnel of Love:
-Dads planked while kids crawled through the tunnel

Red Light, Green Light – 3 Rounds:
-Line up on a tree line
-2.0s run, Dads Bear Crawl

Races – 2.0s vs Dad:
-1st Race – 2.0 runs down to marker (cone) and back while dad starts with a burpee, runs to marker, does a burpee, runs back
-2nd Race – 2.0 runs down to marker and back while dad does 2 burpees, runs to marker, does 2 more burpees, runs back

Water Break (These are very popular among the 2.0s and many of the PAX (myself included)…not something common in an F3 post)

Mosey to Parachute:
-Make a mushroom
-Fist Bump – Fist bump your 2.0 partners and your father before getting caught by the parachute (8 rounds)
-Fruit basket mix up – Apples, Bananas, Oranges, and Pears (8 rounds)

Many of the 2.0s discovered that there was an opeing in the center of the parachute.  They enjoyed popping their heads through the middle while fellow 2.0s generated a parachute wave.  The conclusion of the parachute activity endend in a pig pile of 2.0s.  The pig pile was under the parachute…hilarious!

Mosey to Cones for Tag:
-Family Partner Tag
-Family vs. Family Partner Tag
-Blob Tag

Water Break

Mosey for some Mary in cadence:
-Flutter kicks
-LBCs
-Russian Twist
-Superman
-Pull Rip Cord
-Recover

Mosey

COT

I was inspired by the F3 workouts White Lightning Q’d this summer #ISI.  My 2.1 (Jellyfish),  was my inspiration for this Q.  Jellyfish continually asked me, “when can I come workout with you again?”  After repeatedly asking to post I decided there must be something significant that happened for him.  Who better to step up for than our 2.0s…right!

I don’t think that it was the workout that Jellyfish really wanted (although the parachute was pretty fun).  It is the same thing we get from the PAX…the fellowship and deepening of our faith.  It doesn’t really have anything to do with the workout, but the significance of our children’s time with us…their dads.

I don’t know what a good relationship with a father looks like.  I don’t know if my relationship was bad, mediocre or great. I do know that I wish it were more than it was and will be.  I am hard on myself as a professional and husband.  However, I am the hardest on myself as a father.  What a responsibility…not just to raise your children, but in my case…raise two little boys to be men!

As a man…sometimes you need to do burpees, sometimes you need to fellowship at lunch, but sometimes you need to pull out the parachute!

Aye!

 

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The Emerald Mile – Meeting your brother where it began…#ISI

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  • QIC: Rooney
  • When: 11/08/14
  • Pax: Chicken Hawk, Man of War, Old Bay, McGuyver, Crab Cakes, Flat Tire, Hipper, Hasselhoff, Bolt, Chicken Wing, Long Shanks, Rooney
  • Posted In: The Fort

12 Pax met at WEP on a frosty cool morning at The Fort.

Over a year ago Chicken Wing and I recieved the EH from Pusher and Red Eye at a youth soccer game in Tega Cay.  After some mumble chatter through text messaging we both posted that Saturday on the Big Ball at The Fort.  We have been committed F3 Brothers since.  This was my VQ.  As fate would have it…Chicken Wing was my “Wing” man for the 2nd half of our post.  Ironically, Saturdays Q was put together by McGuyver, the man I EH’d into his first post.  #ISI

The Thang:
Mosey from the parking lot on the running path to the right, past the play ground and into the grass.  Circle up!

Warm – up in cadence:
-SSH – 30
-WM – 15
-IW – 15
-Merkin – 10
-SSH – 30
-IW – 15
-LSS – 20
-SSH – 30
-Merkin – 10
-Mosey around the play ground

Partner Progression – The Emerald Mile

Since joining F3 my fitness has spiked.  I am 38 and in the best shape of my life, so far (#ISI).  After BRR I got the running bug.  Many of my runs take me to WEP to tack on more mileage.  I spoke breifly about my recent runs to WEP during off workout days.  I am inspired while passing this space at The Fort where F3 brothers shed a lot of sweat together on this ground.  Let’s remember, its the time with our brothers where #ISI and we become better men, husbands and fathers!

-Line up on 1st tree facing path towards the mill homes
-Partner up (size doesn’t matter…insert…Long Shanks provided additional mumble chatter)
-Partner progression – one partner ran to the running path and back while the other partner did merkins then squats and finally, LBCs
-For a total of 100 merkins, 200 squats, 300 LBCs combined between partners
-Plank when done

10 count McGuyver
10 count Hasselhoff

-Mosey to the playground
-OYO – 20 MNC, 20 dips, 20 MNC, 20 dips

Half way point…

Chicken Wing took over the Q

Drill Bits:
-As a group – 10 Merkins, 15 CDD, 20 PP
-Squats at each drill bit until the 6 arrived
-Rinse and repeat at each drill bit until we arrived back at original location

Long Shanks went down to injury on the way to drill bit #2.  After sharing images on Twitter…the PAX have concluded a Dr. may be necessary!  Get better soon brother, but don’t rush it.  We need you for the long haul!!!!

-Bear crawl and lunge walk across field to hill

Hill Work:
-OYO – Jacobs Ladder
-Burpees 7 to 1 (at top)
-Bomb jacks 1 – 7 – (at bottom)
-Plank when done

Mosey to field to wrap up with some Mary:
-LBCs
-Hello Dolly
-Russian Twist
-X & O
-Freddie Merc

COT

Announcements:
-F3 Dads on 12/13 with two options for younger and older 2.0s.  Pre-Blast to come.
-Continue bringing in shoes for #SoleRedemption at any Fort workout.
-Join Flat Tire for the Wednesday evening workout – “Run and Gun”.  6:15 P.M., YMCA back parking lot in Baxter.

Praises & Prayer Requests:
-Cancer Treatment going well for Crab Cakes’ Uncle
-Pray for the unspoken prayers.

It took me over a year to commit to my first Q.  Why…scared, worried, thoughts of failure, trying to be a perfectionist, not willing to take on the leadership role I needed too, not wanting to embarrass myself?  With several EHs from Pusher, I was always a Soft Commit.  However, it was McGuyver (now The Fort site Q) that Headlocked me into it!  This was the same guy that I EH’d to post with F3.  I could go on with plenty of excuses, but none are good.  It was time for me to step up and I had put it off long enough.  #ISI

Finally, I needed a F3 Brother to talk with this week!  Taking DREDD’s advice (which is always scary) from the invergence, I reached out to an F3 brother for support.  I needed a F3 Brother and Package was there in a heartbeat.  No questions…just there!  Thank you Package!  #ISI

To the men of The Fort…and those I have yet to meet as members of F3 Nation.  It is humbling and an honor to be a part of this this group.  #ISI

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No Fartsackers under the Spotlights of Alcatraz

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  • QIC: Gears and Maximus
  • When: 11/08/14
  • Pax: Change Order, Spider Man, Pick Six, Audit, Sen Tressel, Cornhole, Decibel, Pink Slip, Minute Man, Maximus, Gears
  • Posted In: Alcatraz, The Fort

The wardens of Alcatraz knew we were coming this morning and had the spotlights on to lockdown potential fartsackers. Fortunately 11 Strong Men decided it was time for a prison break and thawed out to take up the challenge for the VQ of YHC followed by Maximus for the 2nd half.

The Thang

Mosey around Windward to warm up the body temps.

COP (SSH, Imperial Walkers, Windmills, Mountain Climbers)

Mosey to baseball field.

Count off into 2 groups.

Group 1:
Karaoke down 1st base line to warning track.
5 Lateral Squats per leg
Shuffle to Center Field on warning track
Switch direction and shuffle to 3rd base line
5 Lateral Squats per leg
Karaoke back down 3rd base line.
10 Low slow squats to finish.

Group 2:
Wall Sits w/ 25 lb KB mason twist and 3x overhead press (aka “the wave”).  Repeat till Group 1 is finished.

Switch.

Line up at home plate
From HP to 1st, Indian Run: lunge walk/chair squat
From 1st -> 2nd -> 3rd, Indian Run: Plank/Bunny Hop over legs
3rd to HP, Indian Run: lunge walk/chair squat

Mosey to Playground
Group 1 does box jumps
Group 2 does pull ups
swap, rinse and repeat x3

Hand Off to Maximus

Line up arms width apart

Walking gator merkin to the trash can, sprint to the gate opening for 20 CDD, sprint to the finish and plank

Bring it back by sprinting to the gate opening, 20 CDD, sprint to the finish for 10 merkins and flutter kick while you wait

Circle up for:

25 Moroccan Night Clubs
16 Mak Tar Jah
10 Burpees
Diamond Merkins
Boats & Canoes
X & O’s
Hello Dolly
Grave Diggers

Line up along the fence line:
Sprint to the infield dirt, 10 burpees, 10 CDD
Sprint back 10 wide-arm merkins, 20 LBC
Seal Sit Ups
Peter Parker
Parker Peter

Mosey back to the playground:
½ Group 10 Pull Ups while the other half dips till the last man finishes the Pull Ups

Repeat

COT:

Announcements: F3 Dads today at WEP (good showing), Joe Davis Run in January, Baxter trail run 10k in November, Sole Redemption.

Prayers for Babies new (Audit) and upcoming (Decibel), Speedy recovery for those on DL.

Fantastic opportunity for my VQ, thankful for the guys for showing up in below freezing temps and working out frozen limbs.  Looking forward to the next one.

Gears

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Bomb Jack O Rama

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  • QIC: Twister
  • When: 11/06/14
  • Pax: Minute Man, Tatanka, Deacon, Crab Cake, CSPAN, Package, Wort, Zima, Jeter, Beheim, Birdcage, Maximus, Twister & Senator Tressel
  • Posted In: The Fort

What it was:

Warm Up by miscounting: 20 IW – 20 LS Squats – 20 Windmills

Mosey to Hill – Sprint to top with 5 Bomb Jacks and back down with 10 Merkins, Back up with 4 BJ’s down with 10 Merkins until one BJ at top.

Mosey across street to Flag – Pledge by CSPAN – 10 Bomb Jacks

Mosey down 160/Main and around back to parking lot – Partner declined Merkins and Peekabo Streets 2X
10 Bomb Jacks

Mosey to wall – Sprints/Wall Sit/LBC’s by partner 3X
10 Bomb Jacks

Mosey to Flag – 10 Bomb Jacks

Mosey to WEP – COP – abs + 20 Bomb Jacks

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Get comfortable with the wall

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  • QIC: Maximus
  • When: 11/04/14
  • Pax: Stacker, Gears, Free Bird, White Lightning, Cornhole, Cake Boss, Decibel, Firm, Gecko, Dory, Trucker, Cerrano, McGruff, Change Order, Aquaman, Anchorman, Jeckyll, Hasselhoff
  • Posted In: Golden Corral, The Fort

Remember the day when we had 10 show up for a tour of the local Harris Teeter? Well those days must be behind us as we consistently post with 15-25 and today, we had 19 strong. The former FNGs are now the regular Qs so when I had the opportunity to Q this morning, I couldn’t pass it up. With the extended wall sits, I hope I’m allowed back. If not, it was still a pretty good swan song. As we learn on election day, every vote counts but you may get out-numbered.

The Thang:
Mosey to Teeter’s backside and circle up
Squats
Burpees – Anchorman’s vote didn’t count this time.
Speed Skaters
Mountain climbers
SSH
3-Way Jumping Lunges

Mosey to the long brick wall
The PAX line up arms width apart in a wall sit and the man on the end bear crawls to the other end
Repeat
The PAX line up shoulder width apart in a wall plank and the man on the end lunge walks to the other end
The PAX line up shoulder width apart in a wall sit and the man on the end reverse lunge walks to the other end

Ab Lab…WHAT? You don’t always do abs at the end? Who is this guy?
Peter Parker
Parker Peter
Mountain Climbers…again
Grave Diggers
Obscenely slow protractor
Chop Sticks…just cause Aquaman was getting bored

Mosey to the suicide station by the benches:
3-Tier Suicide with 20 Derkins on the bench or curb
Repeat with 20 CDD on the bench or curb
Repeat with 20 Dips on the bench or curb

Impromptu in the street:
Diamond Merkins
LBC
Maybe something else

COT:
I had my manhood challenged since I was wearing tights, had my Weinke temporarily stolen and told that Anchorman thinks of me when on the can. It was indeed a perfect morning and I have nobody to thank but the PAX themselves.

Announcements:
F3 Dads this Saturday at WEP 9:30-10:30, Joe Davis Run 1/10 (register as The Fort), Haywood speaking next Friday (11/14) at Chicken & Wisdom, Thanksgiving convergence 6am at The Ranch, continue the Bible Challenge, Jeckyl looking for Veterans to speak at the Pack meeting next Tuesday evening. Please read the weekly email and if you’re not on the distribution list, reach out to your most recent Q.

Prayer Requests:
Multiple job interviews in the PAX, Decible and his wife are scheduled to welcome their little girl to this world in 2wks. Praise for a safe delivery and welcoming of Audit’s little girl yesterday. Pray for Noah as more progress occurs on walking and eating development. Pray for the family of the student that took their life recently at NaFO. Be the leaders and providers of the words of encouragement that so many need and aren’t receiving.

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Whats your Plan?

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  • QIC: Chicken Hawk
  • When: 11/1/2014
  • Pax: Stang, Mile High, Longshanks, Double D, Mcgyver, Beacon, Red Banjo, Ringer, The real thing, All State, Flat tire, FNG (Giga Watt), Hipper, Rooney, Santini, Bounty Hunger
  • Posted In: The Fort

On this miserably cold, rainy morning 16+ men rotated through a series of pain between the Gladiator games and the regular Saturday fun!  Give it up for Gigawatt (FNG) for posting on the worst possible day of the year!  These 16 men had plan and it didn’t include fartsacking!  Thank you for being as stupid as me to endure the conditions and exercise the mind, body and spirit.

In the gloom we talked about having a plan.  If you have a plan and most don’t then it probably includes accomplishment of this world that will burn at the gates of eternity.  What of eternal significance do you have on your plan?  Let me encourage you to put two activities on your plan that bring you closer to God and give him an opportunity to enter your heart and influence your plan 1) More prayer 2) Being in the Word on a daily basis.  If you add these two activities to your plan then the other activities of serving our brothers and sisters that have eternal significance will take care of themselves.

THE THANG!

Warm up – 25ssh, 25imperial walkers, 20wind mills, 15 – mountain climbers, plank

Mosey to open field out of the Gladiator course

Ring of Fire

Shoulders-

Merkins

Carolina dry docks

Peter parkers

Mountain climbers

Diamond merkins

Parker peters

Wide arm merkins

Jack Webbs

Sprint around the playground

Legs

Squats

Jumping lunge

Sumo squat

Kertsy lunge

Jump squat

Sumo Squat

Sprint around the playground

Abs

Lbc

Freddie Mercury

Hi lo flutter

Hello dolly

Dying cockroach

Protractor

Sprint around the playground

Playground (pair up)-

50 pull ups/ 200 squats

100 jump overs/ 100 dips;

120 yard wheel barrel race – Wheel barrel (partner) or modify to bear crawl; every switch or pause requires 5 burpees.

 

Line up and do wind sprints across three lines

Lunge walks/ bear walks

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Where in the World is Package!

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  • QIC: Menthol
  • When: 10/30/2014
  • Pax: Package, Orange Crush, Anchorman, Man O War, McGyver, Lil E, Red Banjo, CSPAN, FNG - Skeeter, FNG - Tater, Jeckyl, Flat Tire
  • Posted In: The Fort

14 Pax joined in a Saturday morning in the Gloom at WEP.

The Thang:

Mosey around the WEP to warm the old muscles for COP.

SSHs x 25

Imperial Walkers x 25

Squats x 25

Windmills x 25

Mtn Climbers x 20

Merkins x 20

Mosey to Springs Small Lot:

SSHs x 25

Wall Sits…..10 counts…..x 1, 2, 3, 4, 5…..two more inches…..10 bomb jacks OYO.

Mosey to short wall:

Step ups x 25 on each leg.  Hand Off to Package.

Mosey back to the Springs Lot:

Bear Crawls, Partner Wheel Barrels, Lunges, Reverse Lunges, etc…………….

Mosey to Playground:

Partner off for a group effort.  One partner runs a lap while the other partner works as many as possible pull ups, squats, dips, derkins and merkins.

Mosey to COP:

Anchor Man led version of the Indian Run using the lunge walk in lieu of the run while a frog hops by to the front.  Two trips.

Seal Sit Ups twice x  20.  Crowd pleaser.

COT:

Not sure I remember,  there is a reason you do these Backblast things closer to the date than a week later.  If not, you should.  i do remember that the day was much appreciated and the Pax took advantage of the opportunity to work as a group and strive to achieve more.  Great work men!  Enjoyed the chance to lead once again.

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Walking The Plank

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  • QIC: Mayhem
  • When: 10/29/14
  • Pax: Fusion, Bogie, Dr. Phil, Padre, Posh, Boeheim, Burgundy
  • Posted In: The Fort

8 Pax beat down the gloom under the buzzing powerlines at Padre’s House of Pain this fine Wednesday.

The Thang:
‎Mosey around the House with some butt-kickers, high knees, toe touches, and lunges mixed in.
COP in the back left parking lot by the buzzing power lines:
Side Straddle Hops x 50
Smurf Jacks x 25
Rock Hoppers x 25
Windmills x 25
Plank Jacks x 25
Slo-Mo Merkins x 10
A few 10 counts mixed in above as YHC overdid it on the SSH to start

‎Mosey down the hill‎ but stayed in the lot
On the curb, quickly OYO:
Toe taps x 25
Step up (lead left) x 25
Step up (lead righ) x 25
Mini-box jumps x 25
Calf Raise x 25

Plank Series
Reaches x 25
Hip Slaps x 25
Cha-Cha’s x 25
Hi-Los

Indian Run around the House 1 1/2 times.

COP out front
Popcorn dealer’s choice (can’t remember exactly what we did but it was painful)
‎LBC x 30
Heel Touches x 15
Heels to Heaven x 15
Rosalitas x 30
Skydiver 15 count
Superman 10 count
Round 2 of dealers choice

Moleskin: Now I remember…Padre and Burgandy dealt some especially painful burpee modifications during dealer’s choice.  Great work by the PAX today. They picked up what I was laying down and the dealer’s choice rounds were harder than anything I had up my sleeve. Especially looking forward to Fusion’s upcoming Q. Also especially good to see Dr. Phil this AM. I gave him a gentle headlock a few weeks ago and I think he’s posted more than I have since.  T-Claps to Treadmill down in the Columbia-Lake Murray region from whom I borrowed much of this workout.

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