Category: The Fort

Jack Webb meets Jacobs Ladder

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18 PAX enjoyed a soggy Laces In as the PAX jogged to the bottom of the Jacob’s Ladder hill. 10 PAX took advantage of a cool morning to run like Forest Gump

COP consisted of:

20 Merkins

20 SSH

20 slow deep squats

12 Wide Arm Merkins

20 LBC

 

Then the fun began!

PAX was introduced to the Webb Ladder

2 Derkins, run up hill, 2 Jack Webbs, run down hill

4 Derkins, run up hill, 4 Jack Webbs, run down hill

6 Derkins, run up hill, 6 Jack Webbs, run down hill

8 Derkins, run up hill, 8 Jack Webbs, run down hill

10 Derkins, run up hill, 10 Jack Webbs, run down hill

8 Derkins, run up hill, 8 Jack Webbs, run down hill

6 Derkins, run up hill, 6 Jack Webbs, run down hill

4 Derkins, run up hill, 4 Jack Webbs, run down hill

2 Derkins, run up hill, 2 Jack Webbs, run down hill

Mosey to the tree line:

Walking lunges to second tree

Reverse walking lunges to fourth tree

Sprint back

Rinse and repeat twice more

 

Mosey to playground:

Double up, one runs the playground loop

Other PAX 10 pull-ups, switch, 20 dips, switch, 10 merkins

20 Russian Twists

20 high-low flutter

Hold em up

20 Freddie Mercury

Mosey back to tree line:

High step run to second tree

Sprint to fifth tree

Karaoke to walking path

COT

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The circus comes to town

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12 pax started their week off right with a little more cardio than usual at The Armory this morning.

The Thang:

Lap around parking lot

COP:

SSH, Squat, Merkins, Mountain climber

Break out the bells (20 reps each exercise, 10 per arm where appropriate)

Juggler

Tricep extensions

Figure eights

Squat

Lawn mower row

2 arm BK swing

Freddy murcery

Chest press

Lap around parking lot

Line up facing lot:

Lunge walk w/ figure eight

Russian twists

Lunge back

Alligator push ups (heard some hate hate on this one)

Schyco bunny hops back

4 Sprints length of parking lot

Repeat series another 2.5 times until the clock strikes 0600.

COT

Moleskin:

WWL mixed it up a little today and got the heart rate going pretty early this AM. Introduced a new exercise #theJuggler, Package seemed to approve.

Relatively quite this AM, partly do to a change in diet by Cable Guy (but no one is complaining) and Package only DJs his own workouts…..

Set the tone for your week men.

WWL

 

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The Showcase Showdown

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17 contestants heard the call to “come on down” to WEP for a cool morning workout. 5 pax posted at Laces Out for a 5+ mile cruise to the Land of Parting Gifts.  11 others stayed close to home base for Bob Barker’s first run at the Q. Sadly… he didn’t bring along any of Barker’s Beauties, but he did bring a showcase of fabulous workouts.

The Thang:

Warmup:

  • Half lap around WEP

COP:

  • SSH  30x
  • Merkins  15x
  • IW  25x
  • Mountain climbers  20x
  • Squats  25x
  • LBC’S  20x

Mosey  to tree line

  • Karaoke to the 4th tree, run back.
  • Side shuffle to the 4th tree, run back.
  • High knees to the 4th tree, run back.
  • Suicides to 4th tree.
  • Rinse and repeat.

Mosey to playground

Partner up. First partner does lap as other partner does an exercise.

  • Squats
  • Merkins
  • Mountain Climbers
  • LBC’S

Mosey to center of the park

  • SSH  25x
  • Merkins  10x
  • IW  25x
  • Freddy Mercury  20x
  • Russian Twists  15x

COT

Moleskin:

 

 

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Cool Runnings

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The weather was perfect and the feedback on Decibel’s Tuesday beat down had the group off to great start. 25 Pax’s enjoy a late September morning in August, cutting down the sweat and increasing the intensity.

The Thang: Laces In: Q – CSPAN
Extremely slow walk to circle up.
A few minutes of stretching, low speed calisthenics, and some side-Santini-hops for good measure.

Slow mosey to playground.
5 sets OYO = 10 pull-ups, 10 merkins, 20 dips with a lap around playground.
Very little chatter

Slow mosey to WEP hill without a statue and many wonderful trees with leaves.
Several series of lounges, bunny hops and duck walk with rifle straight out in front of you with a 50% run back down
Crowd woke up
Split into partners with races uphill over a series of different events and speeds all with a 50% rest on the downhill.
Plenty of calisthenics and boxing moves to offset the heavy breathing or so called rest period

Trucker got us for 10 bomb jacks – “That’s what….”

Crab Cakes was willing to knock Fun House out to win final sprint up the hill, unsure who won that fight.

Clydesdale: Q – Menthol

5.5 mile run at ~ 9 min pace.

Gazelles: Q – Red Banjo

5.5 mile run ~7:30 pace with 4 hill repeats at the end –
10 merkins
10 squats
10 side-Santini-hops
between each hill repeat.

Cake Boss reminder for F3 on Friday morning at Starbucks

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Do you know where the weight room is?

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TBOY

14 Pax strolled out on a typical August morn to feel the velvety smoothness of the “Best Asphalt” of the Carolinas. Santini sprinted over from his homestead with his fanny pack on so that he could feast his eyes upon what he started that lazy sun tanning day by the mushroom pool. I fully expected a Tommy Boy line when he showed up, but was disappointed.

 

The Thang

One minute Sets w/15 sec rest between except as noted

Upright Rows

Snatch L&R

Windmill L&R (these still suck, audible out after round 2)

Diamond Merkins

Curls L&R

One arm deadlift L&R

Figure 8

Run a lap ’round the AO

2 Min rest, rinse and repeat 4x

Moleskin

The rooster was ready before I was for The Armory. Notable attendees were Crab Cakes (motion to rename Sabbatical) and Santini, as well as the regulars. Cable Guy continued to roll the dice constantly, and managed not to “crap out”. Windmills are still the least fun thing I do all week, but it must be due to lack of form (see below). I continue to be impressed by the effort of the PAX that brave The Armory. Weighted workouts are not in every PAX’s comfort zone, but getting out of your comfort zone is what it’s all about. It’s easy to say “I don’t do weights”, however, there are plenty of PAX that also did not. I have to challenge myself every day to do things outside my comfort zone, and it is not easy. These things don’t always have to be monumental leaps, but rather incremental changes. These small changes in your habits, activities, and lifestyle can lead to big improvements in your overall health, family life, and career. I challenge each and every one of you to strive each day to make a small incremental change in your life for the better.

Kettlebell-windmill

 

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The Draft

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  • QIC: Santini, Double D
  • When: 4/27/13
  • Pax: Banjo, Bounty Hunter, Ventura, Flacco, Crab Cakes, Assassin, Iron Horse, Iron Pony, Funhouse, Little Mike, Earhardt, Deacon, 10 Squared
  • Posted In: The Fort

15 strong posted at The Fort this morning.  As part of the 3rd F reflection to kick off the morning, we noted how the NFL draft had gone this week.  Several of our finest NFL picks had all the plans in the world for what they thought would play out that day in the first round.  As the picks went bye, several found themselves disappointed and searching for Plan B.   We remembered that each of us has a purpose in life that is God Given.  Sometimes we think we know that perfectly, other times we find out that God has a very unique plan for our life that we could never have imagined.  It can be sometimes a different turn in the road that opens up many more opportunities in our life undiscovered under our “old plans”.

The Thang:

Santini leads:  30 SSH, 30 Imperial Walker, 30 Squats, 10 Merkins, 19 LBC, 8 Merkins, hold, 8 Carolina Dry docks.   Mosey for Drill Bits.  (.5 mile run, 5 stations of 10 Burpees and 10 Squats each)  Then on to “Craft Fair” where teams of 5 raced to center pole as remaining 4 did squats, lbc’s, lunges)

Hand off to DD for the Black Beard portion of the morning
Plank sequence – planks, peter parkers, grave diggers (r + l), parker peters
Run to soccer field
Split in half – 1st group does karaoke across the field and back while 2nd group does decline merkins on the bleachers (flap jack); more karaoke paired w/step ups (flap jack); more karaoke w/dips (flap jack)
Plank sequence – planks, elbows, side plank dips (r + l), makhtar n’daiye
Split into two lines – 1st man runs through line slalom style while pax do continuous squats, rotating until reaching other side of field; then maintain line but drop to plank position for broad jump rotations through pax back across field
Plank sequence (Arg!) – planks, elbows, walking planks
Sumo Squats x32!!!
Run back to park
Line up on treeline – backward lunge to 1st tree, bear crawl to 2nd tree, backward lunge to 3rd tree, bear crawl to 4th tree, 10 burpees at 4th tree and (yes!) PLANK IT UP
Sprint to path, jog home
COT
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