Always good to Q especially a location that I was former site Q at. Start with a nice disclaimer and let everyone know they showed up to the best and hardest workout of the day in The Fort.
Mosey around school grounds at a brisk pace. Warmup 20 SSH, 20 merkins, 20 flutters repeat.
Mosey to pullup bars
5 pullups-20 big boys
4 pullups- 16 big boy
3 pullups- 12 big boy
2 pullups- 8 big boy
1 pullup- 4 big oy
work back up the ladder.
Mosey to bus parking partner up Wheel barrow around parking lot when you switch 5 bomb jacks each.
Mosey to wall Balls to wall/ chair sit with shoulder presses x’s 3 sets each
Mosey to benches 15 derkins, 15 box jumps, 15 dips
set 2 10 of each
set 3 5 of each
Mosey to COT
Announcements, Prayers, Praises
Keep everyone safe and injury free.
Keep praying for Cash.
Backdraft out…
Tag: Ltrain
The 2 Wisemen Visited The Fort
- QIC: 3D + LTrain
- When: 12/21/2019
- Pax: 3D, Airborne, Bandcamp, Bobber, Bonzai, Boss Hog, Dark Helmet, Doogie Howser, Esso, Fish Sticks, Floppy Disk, Harry Carry, Longshanks, Ltrain, Mrs Pac-Man, Pusher, Slash, uhual, Zima
- Posted In: The Fort
3D led off with some running and warmup then to the Pike Engineering brick wall for wallsits with arms up, alternating legs and the 5 burpees each HIM starting from the end. Run to Massey Hill. Jacobs Ladder to 7 with squats at bottom and Merkins at the top. Several PAX were losing clothing. 3D led mosey back to WEP playground for Q handoff to LTrain.
LTrain
Partner work
5 sets
10 merkins, partner holds plank
250 yard run
5 sets
15 squats, partner holds Al Gore
250 yard run
5 sets
20 big boy situps, partner holds plank
250 yard run
Indian run around WEP (~.5 mile)
End with Mary
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Colosseum- KISS (you know what it stands for)
- QIC: Backdraft
- When: 11/26/2019
- Pax: Floppy Disk, Hardwood, JWOW, Ltrain, Quack Attack, Ruby Slippers, Shield
- Posted In: Convergence, Pre-Blast, The Colosseum, The Fort, The Ranch
Always one of my favorite AOS in the Fort. A great place that makes you want to work. I like to KISS (keep it simple st&#%d)
We had a little disclaimer and intro and were off.
couple laps around the parking lot and circle up for a quick warmup.
22 SSHs
10 windmills
22 Mtn Climbers
6 inches with slow 10 count x 2
head down road for dynamic stretching and let the games begin.
light poles
1. 5 burpees.
2. 5 burpees, 10 plank jacks.
3. 5 burpees, 10 plank jacks, 15 merkins
4. 5 burpees, 10 plank jacks, 15merkins, 20 squats
5. 5 burpees, 10 plank jacks, 15merkins, 20 squats, 25 LBCs
Mosey down road. Pick up piece of rip rap
10 chest presses, 10 curls, 10 shoulder presses x 3 sets
Hill repeats mosey to top 10 merkins, 15 squats mosey to bottom 5 burpees. flutter kicks until 6 finishes 3 sets.
Indian run back to light poles.
1. 5 burpees.
2. 5 burpees, 10 plank jacks.
3. 5 burpees, 10 plank jacks, 15 merkins
4. 5 burpees, 10 plank jacks, 15merkins, 20 squats
5. 5 burpees, 10 plank jacks, 15merkins, 20 squats, 25 LBCs
COT- like I said KISS.
announcements- thanksgiving convergence
Christmas Party sign up by Sat. Dec. 30th
Prayers and Praises
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