We had 17 for a 6 mile run at 6 at 6. Ran to the QT for a biscuit.
Had a more than Moderate workout at Slow Burn on April 19th. All were pushed and got 1% better with Burpees.
Run to Walmart and back.
WARMUP: The Usual
THE THANG: Block and burpees
MARY: Run the hill
ANNOUNCEMENTS: Newsletter
COT: Cake Boss send off
Funhouse didn’t post a backblast so I’ll just do it I don’t have video he does so I’ll just tag who I ran with the slow guys like Barry Wegmans and Anchorman thanks Funhouse love ya AKA
WARMUP: 10 burpees, SSH, 10 burpees
THE THANG: Run some stair laps repeatedly around the building with Corkscrew, partner style with 1 partner doing exercises and the other running. Ran to bottom of road below LPL, then worked our way up the hill with bear crawls, lunges, reverse bear crawls and other fun, sprinted home. Finished off with 11s comprised of Knee-Tar-Ndyaes and Big Boys.
COT: great to have Cable Guy back out along with Pirate and the Cyclops shield lock crew enjoying extra sleep and a post during spring break.
2nd of 2 Qs on the day for YHC. Grateful to have Cyclops and Old Bay along for both!
A few proud gents doubled down during AKA and took advantage of the run/ruck option. Battle Bot was especially excited to be back at his first weekday AO in about a month by having us enjoy his 60 lb coupon.
Praises for Double D’s Jane and her marriage to Tarzan. Prayers for Spitz on the loss of his mother. :pray:
Canoli Run is May 18th.
Everyone loved my Q this past Friday. We had 3 buckets placed around the parking lot with various exercises to pick from each bucket. Many of you have struggled through it before. If you haven’t it truly is one of the more inventive and talked about workouts in the Fort. Just ask me about it next time. Really.
Somehow Anchorman was the hero as he managed to pick the one ticket that had only 2 burpees. Winner.
We had a great COT, with Spectre bringing his heart after the very long few weeks that he and his family have been through. If you’ve given them a thought or a prayer recently he is grateful.
Boogie Down can use some prayers dealing with some “Senioritis” (as we have been there) and props to Double D for this weekend’s wedding festivities. Sprocket’s excited about a 2.0 baptism and I’m traveling this weekend for the death of my stepfather. I’m sure there were others I’m missing. Safe travels for Peach Stand.
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In preparation for my Q at Ballroom, YHC reviewed a previous backblast from 2018 where the theme was choosing not to cheat based on a book by Andy Stanley. In that workout, we discussed the idea of decision making and cheating based on prioritization.
YHC still suffers from poor decision making in spite of the clear model that Concentrica offers. It’s a life long battle that I need my faith and accountability from this group to support me in making improvements.
In keeping the same theme, the Pax were challenged not to cheat on the workout today with good form and group accountability.
The Thang
Mosey to football field
COP
SSH
Windmills
IW
CDD
MMC
Mosey to 50 yard line for a burpee starfish
Burpee ladder in the middle from 2-10 with exercises in the corners including:
Merkins
Mountain climbers
Squats
Bombjacks
in cadence
Ab Suicide
Starting from the end zone running 10 yards each time doing the following
5 Big Boys
10 Flutters
15 Freddy
20 hello dolly
25 LBCs
Finish with 5 burpees for preparation for the day
Mosey back to the flag
COT
Lots of prayers and praises
Reminder to pray, to be grateful and to breathe during stress
Board of Pain:
1.
25 v ups / leg lifts
50 crunchy frogs
25 big boys
50 American hammers
Run 1/4 mile
2.
25 plank jacks
50 LBC’s
25 Peter Parker’s
50 mountain climbers
Run 1/4 mile
Repeat 1
Repeat 2