Fortification Friday – 10.23.2020

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Four strong PAX threw around some weights this morning at #fortificationfriday! @Tiny Dancer, @Chowdah, @Foosball, and YHC. Warmin UpGood morningsLunges OYOSlow merkins ICSlow squats OYOMountain climbers FirstPull-upsLateral arm raisesKill the bagIncline skull crushers SecondRuck merkinsTire swing planksEndorphinsSquats n overhead press ThirdWeighted leg raisesStraight arm hold w/tokenThrow token, long jump to it, merkin on itCalve raises […]

Fortification Friday – 10.09.2020

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PAX:@Ron Swanson@Doggy Doo@Tiny DancerQIC: @Lone StarTardy: @Pancreas Taking turns though each exercise:Set 1:Rope slamsEndorphinsJump ropeRun a lap around playground2 RoundsSet 2:Swing v-ups/crunchesRope alternating wavesFront raise hold w/plate & turnoversEndorphins1 Round Set 3:Weighted sit upsRope alternating wavesOverhead plate hold lungesEndorphinsMerkin and renegade rows2 RoundsRun a lap around playgroundBurpees until time This was my first Q here […]

Fortification Friday – 08.21.2020

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6 gents came out to throw some weights around today. @Rudolph @Cosmo @Hot N Ready @Operation @Lone Star and @Ron Swanson. We missed you guys today @Foosball @Tiny Dancer Thang: 25 merkins to beginRound 1 ( 1:15 each with 15 second transition 2x)Sitting feet overs (over 30 lb dumbbells)Shoulder press (40 dumbbells)Farmers carry (Cinder Blocks)Weighted […]