WARMUP: Yes
THE THANG: Google “Payne Train” lots of pull ups, pushups, squats and running
MARY: yes, abs for five minutes
ANNOUNCEMENTS: newsletter
COT: yes
WARMUP:
Run to the movie theater parking lot
With lots of mumblechatter in the background…
SSH x 30
Windmills x 10
IW x 15
Merkins x 10
Mtn Climbers x 20
Low slow x 15
Dirty McDeuce
WAM x 12
Lunges x 12
Big Boy x 12
Run a lap
8 Count burpees x 12
Squats x 12
LBCs x 12
Discussion on contentment – see Q Source reference
Handoff to Maximus
Wall Work
Derkins
Wall Sits
Split leg lunges
Run to parking lot
Bear crawl to each of 7 islands with 5 Mike Tysons in between
Discussion on Consistency – see Q Source for details
Run back to start
Nur to 3 islands
Back to COT
Mary
ANNOUNCEMENTS:
See Newsletter – pour into something
COT:
You had to be there!
WARMUP: COP – mosey past F45 to parking lot left of complex
Various exercises I/C
Low slow squats
Seal jacks
Side straddle hops
Merkins
Planks
Shoulder press holding people’s chair
Imperial walkers
Hillbilly walkers
THE THANG: HALLOWEEN
YHC called the number of exercises for each letter
15, 12, 10, 8
Hand release merkins
American Hammers
Low slow squats
Lunges
Overhead claps
Wide Arm merkins
Heels to Heaven
Merkins
NUR to the Boo, do 5 bomb jacks and repeat
Count was 12 then 10 then 8 then the 6 finished and we had a ten count.
Mosey to the rail behind Lowe’s for incline merkins, dips, flutters and protractors
Mosey further to the mulch stacks left of Lowe’s. More shenanigans and a mosey to the grass near F45
Makthar Ndiayes done I/C in honor of Barry Manilow (notably absent). Monkey humpers toward the east – because that’s what we do at slow burn – #noburpees
Mosey to COT
MARY: no time
ANNOUNCEMENTS: Yes – read your newsletter
COT: 5th core principle
Thank you, Peach Stand. Always an honor.
:eye:
‘Clops
The Fort is where it all started…need I say more. For many of the Pax of the Fort, this was their first post and it set the tone their journey since that time. While the Fort has multiplied many times over since it inception in 2012, this AO stands as the cornerstone for the culture, fellowship and brotherhood for our region.
YHC was excited to be asked to Q and while I had to navigate some calendar issues, it was an opportunity not to be missed.
In preparation for the Q, it was an easy decision to reach out to my Shieldlock brother, DD, to co-Q with me. He and I had been traveling this week and a beat down with some fellowship was just what the doctor ordered to remedy that jet lag.
WARMUP:
Sprint to Sweet Baby Jesus church located in downtown Fort Mill
SSH x 20
5 burpees
IW x 15
4 burpees
Windmills x 10
3 burpees
Squats x 15
2 burpees
Merkins x 10
1 burpees
THE THANG:
Step work at the church x 3
Mix in between
CDD x 10
Lunges x 10
Monkey humpers x 10
Partner Dora around the church
100 Merkins
200 Squats
300 LBCs
Hand off to DD
Run to gas station
10 burpees
Run to scarecrow hill
Bear crawl up the hill
10 burpees
Run to Massey
Run up Massey
10 burpees
Run to Close Bldg hill
Bear crawl up hill
10 burpees
Run to WEP
Run up WEP hill
10 burpees
Run to COT
ANNOUNCEMENTS:
Read the newsletter
COT:
DD discussed the “mountains” in our life and the perseverance to overcome them.
YHC discussed seeing your M as a child of God and them as a blessing
Lots of items shared during COT including prayers and praises.
WARMUP:
Parking Lot Mosey – Warmup at Stop sign
1. 20 SSH IC
2. 10 Windmill IC
Parking Lot Mosey – Warmup at COT
3. 10 Imperial Walkers IC
4. 10 Hillbilly Walkers IC
5. Plank stretches, Honeymooner &
Downward Dog (Heel to ground)
THE THANG:
Mosey to Field / Track
Buy-In: 10 Burpees
1. Bear Crawl to 20y – 25 Merkins
2. Bear Crawl to 40y – 25 Flutters (SC)
3. Bear Crawl to 40y – 25 LBC’s
4. Bear Crawl to 20y – 25 Plank Jack (SC)
5. Bear Crawl to EZ – 40 Squats
Rinse & Repeat to other EZ
400m Indian Run
Bleachers
1. 20 Dips
2. Run length of bleachers
3. Return up/down all stairs
4. 20 Dips
Cash-Out: 10 Burpees
MARY: Flutters, Big Boy Situps, Freddie Mercurys, Peter Parker
ANNOUNCEMENTS: RYN, Christmas Party, Bethel Serve
COT: Prayers & Praises
WARMUP:
I am certain we warmed up.
THE THANG:
It occurred to me as I sat to write this, that I have no idea (since it was a MONTH ago) what all we did that morning. I usually have a plan written out ahead that I either commit to memory, or will even shove a printout in my pocket to reference just in case. I didn’t do that this time. I know that I tried to call a few of the favorites of <@UGNDJBDU3> in his honor. I know we hit The Zipper and we definitely performed the Gonorrhea Burpee (because it has The Clap), but that’s all I really recall…
Now, the only person likely to read this is <@UGU3XR5RP>, but I just got painfully convicted about not writing Backblasts in a timely nor efficient manner. As I was looking back to see if I could find this weinke, I discovered that I have the BB from both my FNG post (administered by <@UN6U5PXNJ> and <@U08GGTLHL>) and from my VQ at The Armory.
<@U07QXBKKF5F> joined us as an FNG that morning. As it turns out, this came at a critical time in his life… and is hopefully blessing it. But, I failed him as a Q. He now does not have the enjoyment or blessing of being able to go back and read the report from his first post and reflect on that in the same way that I do. The first day I posted, I was sure I was going to die when Pusher said, “And now for the second half, I’ll hand this off to Jekyll”. I didn’t understand how the toughest workout I had ever done to that point in my adult life could have a SECOND HALF.
That’s a cherished memory. So, for Road Rash and every man after him, I commit to writing BackBlasts, making them interesting and timely, and hyping the reading of them after the fact. I also will attempt to persuade other men to do the same.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.
WARMUP: ran to Hardee’s, did SSH, planked, ran more. Ran down to city hall building.
THE THANG: 2 exercises at the city hall building, ran down to 4 way stop for 1 burpee (added 1 burpee each time we passed it, then up the hill to the parking lot for the same 2 exercises.
10 pushups (change pushups each time between diamonds, ranger, regular) and 10 double count flutters.
Last added part was to try and push your way up the hills just so you weren’t dialing it in.
MARY: got some hammers in, bicycles, more hammers
ANNOUNCEMENTS: CSPAN style positive vibes to Funhouse!
COT: like all of us when we’re in the flux, we go up and down just like the hills we ran today. Sometimes easier going down the hill, but that push and pull from another guy, and that guy to lean on and talk to when you need it, that’s the goal of leaving no man behind!
Do 30 side straddle hops. Ran to the high school. Stop in the parking lot do lunge walks halfway down the parking spots, do 5 pushups, bear crawl the other half, do 5 burpees . Repeat back to the start. Split into partners. Do 100 drydocks, 200 big boys, 200 merkins, 200 American hammers, 100 squats in rotating fashion while the other runs to the end of the parking lot and back.
WARMUP: Parking lot mosey to Stop sign 20 SSH, 10 Windmill. Continue mosey to COT 10 Imperial Walker, 10 Hillbilly Walker, Plank, Honeymooner, Downward Dog.
THE THANG: Mosey to Cindy, rifle carry her to SCES bus loop.
Buy-in: 20 Merkins
10 Thrusters – Run lap around loop
20 LBC’s – Run lap around loop
20 Cindy curls – Run lap around loop
10 Carolina Dry Docks – Run lap around loop
20 Squats – Run lap around loop
(Rinse & repeat for 3 reps)
Cash-out: 30 Merkins
Return Cindy – mosey to COT
MARY: No
ANNOUNCEMENTS: Christmas Party, Golf Tourney
COT: Prayers & Praises
WARMUP: Parking lot mosey to Stop sign 20 SSH, 10 Windmill. Continue mosey to COT 10 Imperial Walker, 10 Hillbilly Walker, Plank, Honeymooner, Downward Dog.
THE THANG: Mosey to Cindy, rifle carry her to SCES bus loop.
Buy-in: 20 Merkins
10 Thrusters – Run lap around loop
20 LBC’s – Run lap around loop
20 Cindy curls – Run lap around loop
10 Carolina Dry Docks – Run lap around loop
20 Squats – Run lap around loop
(Rinse & repeat for 3 reps)
Cash-out: 30 Merkins
Return Cindy – mosey to COT
MARY: No
ANNOUNCEMENTS: Christmas Party, Golf Tourney
COT: Prayers & Praises