Bringing Respect to the Fort

Location: The Fort
Date: 2021-07-14
Weather: Mercerfection… like perfection, but Mercer County style.

Q: Muck
PAX: 8 – Bambi, Slice, Shooter, Shank, Sous Vide, Coach K, Muck, Chugginton

Warm-O-Rama
– Michael Phelps
– Runners stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls
– Arm across body stretch (switch)
– Tricep pulls (switch)
– Grass grabbers, 15 (IC)

Tha Thang
74’s… like 76’s, but modified.

Fence was the starting point. Cones at 25 yards, 50 yards, then moved laterally to another cone, back to another cone 25 yards away, then back to the fence. Four stations, with sprinting in-between.

Sprint to the first cone and do 7 reps. Repeat at the 2nd, 3rd, and 4th cones.

Six exercises:
○ 1st round: Mercans
○ 2nd round: Big Boy Situps
○ 3rd round: Bobby Hurleys (slap the ground, jump shot)
○ 4th round: Box cutters
○ 5th round: SSH’s
○ 6th round: Mercans, with rotation

Then off to grab some coupons for five rounds of Benjamins:
• 1st round
○ 25 Curls
○ 25 Lunge steps
○ 25 SSH’s
○ 25 Lunge steps back

• 2nd round
    ○ 25 Overhead presses
    ○ 25 High knees
    ○ 25 Hillbillies
    ○ 25 High knees back

• 3rd round
    ○ 25 Bentover rows
    ○ 25 Side shuffles
    ○ 25 Imperial Walkers
    ○ 25 Side shuffles back

• 4th round
    ○ 25 Curls
    ○ 25 Butt kickers
    ○ 25 Copperhead Squats
    ○ 25 Butt kickers back

   •  5th round (repeat 1st round)
    ○ 25 Curls
    ○ 25 Lunge steps
    ○ 25 SSH's
    ○ 25 Lunge steps back

Came back for one more round of 74’s: Ice skaters

We finished with five minutes of Mary, pax choice:
– One leg mountain climbers
– Bicycles (Freddie Mercury’s)
– Walk out mercans
– Maybe one more… if so, we did it well.

Always enjoy posting at The Fort! Sous Vide and I get “Respect” in name-arama, but I respect the solid core group of pax there that come out every MWF. You’re building a great AO guys! Keep moving forward!

End in COT