Tag: Bass-o-matic

Making the Fort Great Again

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WARMUP: SSH, NightClubs, Merks, Squats, Flutters, Diamond Merks, WAM, BBS, Mosey and stretching.
THE THANG: 7s, 1 mile mosey with pain stations along the way, StepUps, Squats, Merkins, BBS, and a smidge of acceleration.
MARY: 5 mins of Mary
ANNOUNCEMENTS:
COT: Blood Drive, Dam2Dam, Bethel

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A construction free jog.

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WARMUP: A little stretching for those who arrived before 0515
THE THANG: jog – a construction-free zone was found. Yes….really…construction-free

Leave Starbucks and take the road past the front of the library and go right on to nations commons.
Cross Sutton onto Richard’s crossing
Left on front street
Circle Berkshire Heights as many times as pax desired before coming back the way we got to Berkshire
Tesh loops were also optional add ons for those distance accuracy enthusiasts.
MARY: she wasn’t there
ANNOUNCEMENTS: took place – D2D events dominated the slate. Read your newsletter.
COT: 5th core principle

Until next time….. :eye:

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When in doubt, Plot-A-Route

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Disclaimer Avoided all semi pros out in the gooom
WARMUP: 15 Him Counted
THE THANG: Cross LP parking lot towards Munn Rd and hang left. All lefts from there at the following intersections: Harris St. , Jackson St, Hwy 160, and Founders Coop
MARY: she was missed
ANNOUNCEMENTS: The Q was not present, he arrived late
COT: Always stays in CoT! Remember Pax, that Attitude and Proximity are ideal to remaining consistent and continuous acceleration.

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Peace out

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Short warmup with laps around the parking lot. Did exercises in between. Barry and 8 covered a lot of ground on mumble chatter topics. Covered a couple of miles and smiles.

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Buckets

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The buckets of pain made a triumphant return on Friday to slow burn. Back by popular request. Three buckets were placed around the AO. Each bucket had tickets with multiple pain choices chosen at random by delighted pax. All enjoyed.

Good chatter in the cold.

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Sugar cookie removal

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WARMUP: Lap around Lowe’s stopping 4 time for various warm up exercises.
THE THANG: Split PAX into 2 teams. Each team has a stack of cards on other side of lot with a team exercise and a hold exercise. 1 PAX from each team runs to get a card while rest of team does hold exercise. When PAX returns do team exercise together then next guy runs. Repeat until out of cards. Not super complicated but keeps guys moving together.
MARY: Some
ANNOUNCEMENTS: Probably
COT: Thx for the opportunity Peachstamd and sorry it took .e so long to post this.

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Broke back mtn.

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WARMUP: The usual SSH, windmills, cherry pickers other stuff
THE THANG: the goal was to stay warm which we did. Mosey around the whole campus and did some exercises. pax chose a card interestingly only had 4 cards to choose from. Card 1 sets of 10 flutters, SSH, Mtn climbers, American hammers and shoulder taps. Run to next stop. Card 2 sets of 20 monkey humpers, calf raises, sumo squats, seal jacks, and weezy Jefferson’s. Run to next stop. Card 3 merkins, big boys, squats, LBCs, and plank Jax. Sets of 15. Run to next stop. Card 4 amer hammers, mtn. Climbers, squats, SSHs, and Rosalitas. Run to flag bench work tris bis and stuff.
Did I mention there were a lot of women running around talking. Btw I led all this with a hurt back. Hence broke back.
MARY: Pax choice

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No Catfishing Here

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The original Q Cake Boss was feeling ill, so I stepped in.

WARMUP: Pledge of Allegiance right at 06:45. Then right at launch point, we warmed up with the following – we went SWIMS-ing:
– 20 SSH
– 10 WM
– 15 IW
– 20 MNC
– 15 Strawberry Pickers

THE THANG: Mosey on over to the corner of Academy and Withers, via Main to Confederate. Academy and Withers is the start point of The Cross workout:
– Up the hill on Withers to the parking lot at the top of the hill. 10 Merkins and 15 2ct mountain climbers
– Back down to start point, then 1 burpee
– Down Academy towards Fort Mill Church of God. Stop at the student ministry building. 10 Merkins, 15 LSS
– Back to start point, 1 burpee
– Up Withers to corner at Confederate, 10 merkins and 15 LBC
– Back to start point, 1 burpee
– Down Academy to corner near Main, 10 merkins and 15 2ct fullter
– Back to start point, 1 burpee
– Rinse and repeat, adding 1 burpee each round
– Everyone got through 3 complete rounds, some hard chargers started on a 4th
– Back to COT
MARY: Got back to COT a minute or two early where we did 10 box cutters and 10 rosalitas until time was up.
ANNOUNCEMENTS: Read your newsletter and get involved wherever, however you can.
COT: Nobody is perfect. He loved us all regardless of our imperfections. We need to try to do the same towards all others, including ourselves. Grace goes a LONG way towards this.
A day after Christmas when others tend to sleep in and sleep off all the joy and merriment, Fort Pax were out posting. Great job fellas!
SYITG
-NASA

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