WARMUP: windmill, cherry pickers, imperial walkers, merkins
THE THANG: ruck miles with pain stations(10 x merkins, curls, overhead press, flutters and LBC
MARY: american hammer
ANNOUNCEMENTS: dam to dam, Valentine’s day wine
COT:
Woke upon 1/1 feeling healthy so I decided to just jump back in and take the Q at my home away from home.
Warmup was pretty basic
SSH
Windmill
Seal jacks
IW
Michael Phelps
Mount Climbers
Mosey to the hills past the apt complex.
Pendulum routine.
One side of the hills start at 20 reps then decrease by 4 each lap thereafter.
Werkins
Lunges
Flutters
Plank jacks
Run to the other side stopping in the middle for a squat… which increases by 1 rep each trip.
Other side start at20 reps decrease by 4 each lap
Diamond merkins
Calf raises
BBS
Shoulder Taps
Everyone got through it all with just enough time to get back to COT.
Thanks to all who showed. It was great getting back out there. Don’t take it for granted men. Being able to get out there and work is invaluable to your mental health as much as it is to your physical health.
See y’all out there!
:punch: :punch: :punch: :punch:
WARMUP: rolled in hot! 4:59 to be exact. Quick disclaimer and we did windmills and imperial walkers then held plank while I read the HERO WOD biography
THE THANG: moseyed to pull-up bars and instructed the following:
300 meter run (approx)
5 rounds of Cindy
300 meter run
4 rounds of Cindy
Etc….
Cindy is 5 pull-ups 10 merkins and 15 squats
When we all finished we moseyed to the triangle shaped awning where we did the Bermuda Triangle workout created by Private Dancer:
First station:
10 burpees
20 Derkins
30 merkins
40 CDD
50 mountain climbers
Lunge walk to second station:
10 big boys
20 V ups
30 LBCs
40 x- factor
50 backscratchers (penguins)
Bear crawl to third station:
10 Bobby hurleys
20 ankle touch squats
30 no surrenders
40 sumo squats
50 lunges
We finished up and held COT right there under awning
Message was that we have to put our faith in something, choose wisely!
MARY: no time
ANNOUNCEMENTS: D2D 10k, blood drive and bethel
COT: yes
WARMUP: it’s minnow pond. So, no
THE THANG:
Fast pace 3.75ish miles stopping to do Super 21s.
That’s 1 merkin, 1 squat, 2 merkins, 2 squats, etc. up to 21 merkins, 21 squats. 231 total reps: n(n-1)/2 is the formula if you want it.
Did this back in 2019 https://f3thefort.com/2019/12/19/super-21s-at-minnow-pond/ it sucked then too.
MARY: a little with the 45 seconds remaining when we returned to COT
NMM: listen, every man that posted today is already trying. Sometimes it’s not enough just to try. We have to find ways to be better. Maybe that’s working with more intensity, maybe that’s eating better, maybe that’s resting smarter, maybe that’s speaking kindly to your children… but whatever it is, if you’re already trying and you need better, find a way.
It’s 2025, MEN of The Fort it is time to thrive
The weather was 37 and rainy (in spite of Old Bays Steve) to start the day at Flight Plan. It was one of those days where the fartsack was extra inviting but the downpainment made was more than worth it.
We explored Baxter to avoid the construction happening on 160 which included lots of hill work. Here is the route:
Down Market Street to YMCA loop
Right on 6th Baxter
Left on Sutton
Right on Mills Lane to the dead end
Left on Gardenia
Right on Morris Hunt
Right on Downing
Left on Berkshire
Back to Richard’s Crossing
Right on Sutton
Back down Market Street
25 Burpee in cadence + NUR hill
15 Merkins IC + NUR
25 squats IC + NUR
25 Bomb Jack Single ct IC + NUR
20 CDD’s IC + NUR
15 Monkey Humpers IC + NUR
5 pull ups/25 SSHs
10 pull ups/50 SSH
15/75
10/50
5/25
Mary
11 men attended the weighted stroll this morning. We made our way around town finding a hill at the bottom of Harris. Backwards walk up the hill, trek around WEP and one last look at the downtown XMAS lights
WARMUP: ground work, non-ground work
THE THANG: burpee chase, wall work, circuit
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey up the back road and circle up at the light pole of YHC’s choosing.
Exercises in cadence were windmills, hillbilly & imperial walkers, low slow squats, holding people’s chairs with Moroccan night clubs, side straddle hops and seal jacks. And of course – the goofball in honor of <@U028PKR68GJ>’s glorious return to the gloom.
PAX planked for shoulder taps, single count merkins, a few Broga poses and recovered in time to mosey to the wall
THE THANG:
Lesson 1 – “the best remedy for anger is delay” – Seneca
BTTW – hold for 15 seconds and then do 5 d/c Australian Mountain Climbers in cadence, recover, walk it out, back to wall for wall sit for 30 seconds followed by shoulder presses from the wall sit position in cadence.
PAX repeated this sequence once more.
Mosey off to the next lot
Lesson 2 – “he who suffers before it’s necessary suffers more than necessary.” – Seneca
Dora with a partner – because we shouldn’t do life alone. Partner 1 exercises while partner 2 runs. Then flapjack. Rinse and repeat until all exercises were finished.
50 burpees
100 squats
150 double count flutters
All finished and we moseyed to the basketball court and circled up for abs
LBC’s in cadence
Flip over for Superman holds
The following three exercises were done in double count cadence keeping legs in the air at all times until the third exercise was completed
1 – 10 LBC’s in cadence
2 – 10 Hello Dolly’s in cadence
3 – 10 Rosalita’s in cadence
Quick recovery in time for some protractor holds at various angles and recover to head to COT for a 60-second stretch when 0715 was upon us.
MARY: see above, but she was not there. Open to all men.
ANNOUNCEMENTS: We’re announced. Read your newsletter.
COT: remains the fifth core principle
YHC was blessed to start to the first Saturday of 2025 with the HIM of the fort. Thanks <@U07LMG5PDQU> – for the call. :eye:
Six for sixty minutes of cold, conversation, and calisthenics. Temp was a balmy 25 for <@U08733FAUCW> and <@U087NCUTMPT>’s first workout. Welcome brothers. Here’s what we did:
Warm-up
– 15 Side Straddle Hops (IC)
– 15 Imperial Walkers (IC)
– 15 Low Slow Squats (IC)
– Stretch (L, C, R)
– Two Loops around the Lot
The Thang
Mosey to Park
– Stop at each swing for 10 Merkins, 10 Squats, 10 LBCs (10 total stops)
Mosey to Spring Building
– 10 Irkins
– 10 Dips
– 10 Derkins
– 60 Calf Raises
Mosey up Massey Hill to Pike
– 10 Burpees at the end of each parking row (3 rounds)
Mosey to back alley behind Springs
– 20 Flutters, run down and back
– 20 Alternating Shoulder Taps, run down and back
– 20 American Hammers, run down and back
– 20 Mountain Clumbers, run down and bac
Mosey to WEP Hill
– Jacobs Ladder (Merkins/Squats)
Mosey to playground
– 15 Pull-ups, lap
– 10 Pull-ups, lap
– 5 Pull-ups, lap
Mosey to COT
– 15 Ab Lab Sit-ups
– 15 Boxcutters (IC)
3.24 miles
NMM
Success is on the other side of belief. You have to believe your future dreams are possible. The man who believes he can, and the man who believes he can’t are both right. Your mindset shapes your outcomes. It is amazing what can be accomplished when you believe. It is even more incredible how much more you can accomplish when others believe in you. Set your goals, believe you can accomplish them, and put in the effort to get there. This is a new year. Believe you can accomplish great things.
Aye!
Italian Job