Welcome Back, Winter!
- When
- Saturday, January 2, 2016
- Q
- Old Bay
- PAX
- 6 Old Bay, Anchorman, Bass, eldiablo
The frost on the windows of those of us with usgaraged cars probably wasn't so much a surprise as it was an "Oh yea, I forgot about that." moment. And the additional gear to keep warm on this near-freezing morning reminded us that it might be many more weeks before we (re)discover what our fellow pax look like under the winter layers.
But the fresh seasonal temperatures didn't stop a dozen pax from posting to TheYard this second day of 2016. Dark when we started, light when we ended, the pax did an excellent job sweating it out together and thinking about their word for 2016.
Welcome FNG "Slide Rule", who is a student at Clemson and might very well learn to love burpees if he chooses to post with Padre in Easley.
The Thang
Mosey to west side of FMMS for a full body warm-up lead by Freon:
- Imperial Walkers (IC) x15
- SSH (IC) x15
- Merkins (IC) x15
- Carolina Dry Docks (IC) x10
- Low Slow Squats (IC) x15
- Side Lunges (IC) x15
Hand Off to Old Bay
Mosey to east side of FMMS for Slow Dirty McDeuce - each exercise done in cadence, 12x, with slow 4 counts, followed by a lap around the basketball courts
Set 1
- Wide arm Merkins
- Squats
- LBC
Set 2
- Dry Docks
- Flutter Kicks
- Calf Raises
Set 3
- Dip
- Step lunges
- Weezy Jefferson
Set 4 - Progressive Jack Web (1-7)
- Merkins
- 4 slow air presses
- 4 squats
Mosey to a wall for People's Chair
- Bear crawls down the line (x2)
- BTTW (for recovery)
- Lunges down the line and Jack Reachers
Mosey to the basketball court for foul shots
Each pax to take 3 shots.
- If the pax taking the shot misses all 3, all pax sprint the full length of the court and back
- If the pax taking the shot misses 2, all pax sprint half the length of the court and back
Circle up for some Mary
- Freddie's
- Russian Twists
- Hello Dollies
- LBCs
- Back Scratchers
COT
As always, it was a pleasure leading the fine men of The Fort. If you have not selected "your word" for 2016, continue to think and pray about it. And thanks to Freon for the excellent job in with the warm up.
AYE!