Exercises were completed while 2 PAX walked the length of the parking lot with awkward weight attached… Music was present. Penalty burpees were done by all with a happy heart and sore arms.
WARMUP:
THE THANG: 3 miles around Kingsley center 60 LSS IC, 50 Moroccan Nightclub IC, 10 LBC IC, 10 Freddie Mercury IC, 45-50 Step up OYO
MARY:
ANNOUNCEMENTS: Read the newsletter
COT:
PAX showed up expecting for Shady to be on Q (which explains the large numbers). They had to settle for me, but I’m just happy to be Shady’s understudy. Hope he gets back to 100% soon
WARMUP:
SSH, IW, HW, Shoulder Taps, Peter Parker, Parker Peter, Merkin
THE THANG:
Extra weight. PAX had rucks, sandbags, and bells galore in honor of Gear MAYhem
3 groups
1 took a lap and did swings for the 6
2 groups carried weight the length of the parking lot, did 10 merkins, 15 squats, and came back.
Then we rotated. After everyone got to run we add weight
Between each set of 3 rounds:
(With no extra weight on)
5 manmakers
5 cleans (each side)
5 overhead presses (each side)
We got through 3 sets of 3 rounds
At one point during set 3, I causally and in a very neutral tone mentioned that my grip was shot. Vuvuzela pointed out that he’d never heard anybody gripe about their own Q so much. Maybe I mentioned something earlier too?
MARY: Uhaul Q-jacked for Mary a little early by my clock, but he doesn’t like manmakers.
ANNOUNCEMENTS: read the newsletter, lots of community impact going on!
COT: doing one thing really well is better than 5 things done halfway. Bear reminded us today that form matters. Do a good squat.
Typos quite possible…
Armory for the kickoff of the month of Gear/May:
PAX brought a few sand bags, a ruck, plate carrier and kettle bells ranging from 20lb-60lb. Tesh would’ve blushed.
Disclaimer but hey, push yourself.
Carry the coupons to the near end of the large parking lot.
Mosey lap around then circle up for some warm up things (garden variety).
10 Burpees and sprint to the other end of the lot
10 Burpees and sprint back, partnering up with a coupon of your choice (it pays to be fast)
25 Squat Thrusters
25 Curls
26 Merkins (1/2 & 1/2)
5 Burpees, run 1/2 way and run back (had to start watching the clock) to the coupon of your choosing…unless you had no other options.
25 Flutters
25 Freddy Mercury’s
25 X’s & O’s
5 Burpees, run 1/2 way and run back
25 LBC’s
25 American Hammers
26 Box Cutters
5 Burpees, run 1/2 way and run back
25 Bent Over Rows (slow cadence)
25 Overhead Press (slow cadence)
25 Chest Press (slow cadence)
10 Burpees, Run all the way down and run all the way back
Carry the coupons back for COT
Until next time.
Maximus
THE THANG: Maybe our most beloved PAX led the conversation this morning on the subjects of identity (sometimes multiple identities) and the purpose in trials we travel through.
Key takeaway: Open your heart and cover the plums.
WARMUP: I told the PAX what we would be doing
THE THANG: Walk briskly to Peachstand and back….we did exercises every 10mins. Cobra Kai led COP at Peachstand
We did some bear crawl and wall sits to wrap it up
Landed at COT at 0630
MARY: none
ANNOUNCEMENTS: AKA last week…be there!!
Convergence next Saturday
COT: don’t confuse what you do with who you are! Know you were created in the image of SkyQ with a personal purpose and chosen for that purpose. 🔥👏🏻👍🏻
WARMUP: mumblechatter
THE THANG:
Manion WOD
29 squats with ruck (with sandbags when available)
1/4 mile ruck (shared sandbags)
7 rounds
We did an extra rounds as time allowed for extra credit
MARY: mumblechatter
ANNOUNCEMENTS: sign up for blood donations🩸
COT: prayers for families, kids and teachers during the last stretch of the school year
WARMUP: run up the big hill, merkins (10), mountain climbers (20), little stretching, low slow squats (10), windmills (8), distraction 1 —> car drove by = 1 burpee
THE THANG: distractions.
– For every car or plane we saw or heard = 1 burpee that increased by 1. We made it to 10 burpees by the end. There was a 10 second buffer as well as a max out of 3 cars as we approached areas where more cars would be seen. No planes so that was weird.
– Light posts = 10 merkins. Treated these in clusters since there are a lot of lights and yes, lights had to be on.
– “Fort Mill” signs = 30 LBCs.
– Doors to the school, or any door = 20 squats. Again, clusters because there are a lot of doors. – Benches = 20 step ups total.
– Parking spots that had a 1 + 0 = 10 bomb jacks. Max of 3 sets in 1 area as this added up quickly.
– overall, we ran all over campus in a bit of a scavenger hunt / bingo / distraction mentality
MARY: made up for some MARY with a final set of squats and final set of 10 burpees
ANNOUNCEMENTS: AKA, bourbon tasting, Doty race…read your newsletter
COT: distractions are too easy throughout your day. What are you doing to be focused if you have a goal? Do you have a way to “remind” you? Do you write this “thing” on a piece of paper and look at it throughout your day? Do you look your M or 2.0s in the eye when they are speaking to you? Are you present or distracted and do you know it?
After a warmup of low slow squats, merkins, SSH, and swings, we took a quick mosey around the parking lot.
Uhaul eventually showed up and joined us, along with his playlist of “things that kinda sound like Metallica”.
Today, we let the dice decide our reps as we worked through a pre-determined list of pain. PAX took turns rolling 2 dice and we just did that number of reps. I had promised in Slack that today would be for heavy bells and low reps, which mostly held true. If any PAX rolled doubles, we added 5 burpees to the lineup.
The movement list is as follows:
Swings
Goblet squats
Deadlifts
Hammer Curls
Overhead press
Scull crushers/tricep extensions
Lawn mower pulls
Single leg deadlifts
Cleans
high pulls
Chest Presses
Snatches
Mozey
After 2 rounds through the rotation, a very suspicious truck pulled into the parking lot. “That can’t possibly be Tesh!” the group cried. We readied our kettlebells as our only defense against the intruder. Heartbeats quickened, palms sweated, pupils dialated, and we fixed our gaze upon the magnificence that was… Tesh.
Not nearly enough light ribbing later, Tesh joined us.
We accomplished 2 more rounds with his highness, and the burpees kept flowing – finally giving way to some Mary at the end of the workout followed by COT.
Solid crew this morning.
13 Pax posted to The Ballroom on a crisp Dec morning with meteors falling and new and veteran pax rising. Triple Lindy was honored at the start despite his DR status. Our FNG was introduced. A Disclaimer was proclaimed. And then the fun started.
The Thang
Mosey to the football field with some carioca along the way
COP — SSH, Seal jacks, Mtn climbers, Windmills, Hillbilly Walkers, Burpees
Line up along goal line facing the field
Mosey to other goal line via lunge walks, bear crawls or combo of the two with stops every 10 yards for Merkins x10 at 10-30-50-30-10 and Squats x10 at 20-40-40-20-goal line
Plank series
Return mosey to original goal line via backward lunge walk, crawl bears or combo of the two with same stops and exercises on the return trip
COP — each pax calls an exercise and counts # of reps that match # of yrs he’s been posting at The Fort
Mosey to grass area halfway back home from football field
COP — Knee-tar-N’diaye, Freddie Mercury, Back scratcher, LBC, Superman
Mosey to school side entrance and form two lines for relay across parking lot and back with pax holding plank or Al Gore while they wait
Mosey home
COT
Moleskin
A lively festive spirit prevailed from pre-launch right through to the end. Thanks to all the pax for the enthusiasm and energy today! Many thanks to Cake Boss for the pre-marketing, which brought out a great crowd (but not CB!). Hope the extra Zs paid off CB!
The remainder of the Geminid meteor shower entertained the pax throughout, at least while they weren’t comparing notes on favorite Tuesday night wines (@Pusher @Cheddah).
Poppins rallied FNG Dirty Bird for his first post. His brother, Spud, in the northern CLT burbs hadn’t been able to get him into the Gloom but a push from Poppins plus extra encouragement from CB sealed the deal. Glad to have you among the pax, brother!
The cumulative years of experience among this group of pax was 68 years — an average of 5 years/pax. And that’s’with a group that included 2 pax in yr 1 plus an FNG. Excluding those three we had an average of 6.5 years. Clearly this thing has legs!
Even in my 10th year, mornings like this make me feel young and like we’re only just beginning. Long live The Fort!