WARMUP: SSH, IW, merkins and other
THE THANG: Dora 2x. First Merkins, LBC, Squat
2nd round – CDD, calf raises, flutter
Run down to bus pick up area and did Merkins and Big Boy start with 1 merkin rollover do 1 BB, then 2 – 11. Run back for COT.
Had a more than Moderate workout at Slow Burn on April 19th. All were pushed and got 1% better with Burpees.
WARMUP: 10 burpees, SSH, 10 burpees
THE THANG: Run some stair laps repeatedly around the building with Corkscrew, partner style with 1 partner doing exercises and the other running. Ran to bottom of road below LPL, then worked our way up the hill with bear crawls, lunges, reverse bear crawls and other fun, sprinted home. Finished off with 11s comprised of Knee-Tar-Ndyaes and Big Boys.
COT: great to have Cable Guy back out along with Pirate and the Cyclops shield lock crew enjoying extra sleep and a post during spring break.
2nd of 2 Qs on the day for YHC. Grateful to have Cyclops and Old Bay along for both!
A few proud gents doubled down during AKA and took advantage of the run/ruck option. Battle Bot was especially excited to be back at his first weekday AO in about a month by having us enjoy his 60 lb coupon.
Praises for Double D’s Jane and her marriage to Tarzan. Prayers for Spitz on the loss of his mother. :pray:
Canoli Run is May 18th.
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-
The Q opined on safety
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
Board of Pain:
1.
25 v ups / leg lifts
50 crunchy frogs
25 big boys
50 American hammers
Run 1/4 mile
2.
25 plank jacks
50 LBC’s
25 Peter Parker’s
50 mountain climbers
Run 1/4 mile
Repeat 1
Repeat 2
WARMUP: Mosey, Abe Vigoda, baby arme circles, MNC, honeymooners, downward dogs.
THE THANG: Line up against wall, each Pax did a bear crawl, burpee, plank jack.
Mosey between Persis Grill, Lowe’s and up & down parking lot. Each corner Pax will pick a card, do the work out and mosey on.
MARY: None
ANNOUNCEMENTS: Blood Drove, read your newsletter.
COT: Prayers for students & Pax traveling out of area, sick family members.