Double down for Tiller, Old Bay, Sofrito and YHC
Runners: Dojo and Tiller
Ruckers: Old Bay, Sofrito and YHC
We went Massey to Harris to Jackson and then looped back to Harris and Massey.
Finished with some Mary
WARMUP: The Usual
THE THANG: Block and burpees
MARY: Run the hill
ANNOUNCEMENTS: Newsletter
COT: Cake Boss send off
WARMUP: run to stop light at entrance to Baxter and do monkey humpers and goofballs in-cadence until all traffic passes
THE THANG: Berkshire heights loops with 10 jump squats, 10 merkins, 10 LBCs every stop sign
All got 2 loops, some got 3
MARY: 13 American Hammers IC and 3 big boys
ANNOUNCEMENTS: lots of stuff – check newsletter
COT: yup
17 men showed up at The Stockade this morning for AKA Friday. Quick disclaimer and warm-ups consisted of SSHs, Windmills, Imperial Walkers, and Plank Stretches. Mosey around the parking lot for the main event, Board of Pain. Men have laughed, men have cried, but no man has ever completed all exercises within a 45-minute period.
Today, we would tackle the board as a two-man team, split the reps into two rounds. Once the team completed the exercise, we ran a lap. Exercises listed below:
Round 1
Burpees – 50
Calf Raises – 75
Ski Abs – 50
Merkins – 50
Deep Squats – 50
LBCs – 100
Carolina Dry Docks – 50
Russian Twists – 50
Mac Tar Jai– 50
Jump Squats – 50
Mountain Climbers – 50
Shoulder Raises – 100
Mary Catherines – 50
Hello Dolly – 100
Wide Arm Merkins – 50
Squat Jacks – 50
Flutters– 50
Burpees – 50
Round 2
Repeat Round 1
Some of the team made it to the second round complaining about the burpee count. Farthest team made it to Ski Abs. Great work men!
WARMUP: Run up 160 around back of WEP on the north end, plank in parking lot
THE THANG: we ran hill repeats with 15 squats at top of stairway to heaven and 10 box cutters at stop sign in parking lot entrance plus 5 burpees in parking lot each time pax reach the middle between hills. After 2 rounds of hills, run a lap around WEP. Rinse and repeat. Run home.
COT: Solid effort by all pax. 6 pax who posted were met by 3 runners at COT.
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.
-30-
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
THE THANG: 3 runners ventured onto the roads while 4 ruckers moseyed thru FM Fartlek style, passing the lead baton for route and exercises. All got better.
Great to have Short Sale for his maiden voyage with Dawn Patrol and look fwd to seeing him back again.
Thanks for sharpening each other!
13 Pax gathered for a downpainment prior to the Acceleration Project and to Get Right for the day. The goal is to grow in every area of your life, not necessarily by leaps and bounds, but inch by inch. The idea of getting 1% better is what ultimately leads to becoming a pro and preparing for the unexpected.
The Thang
Mosey to church parking lot
5 burpees then run to island
30 SSH + 4 burpees then run to island
15 IW + 3 burpees then run to island
10 merkins + 2 burpees then run to island
10 windmills + 1 burpee then run to island
5 burpees
Discuss the impact of Get Right in all 3 Fs
Mosey to FM Baptist lot and grab chalk
Each pax completed one round of each exercise for time and then were challenged to do at least 1 more in round 2
Burpees
Flutters
Wide arm merkins
Bombjacks
Hammers
Lunges
Donkey kicks
Big boys
Mosey home for a quick Mary
COT: Happy Easter
WARMUP:
THE THANG: Some ran 10 miles , some ran 6 six miles, some rucked
MARY:
ANNOUNCEMENTS: none
COT: