I love a rainy morning music 🎶

Leave a comment

WARMUP: grab a block
Walk to gym entrance

SSH
Moroccan Night Clubs
Low Slow Squats
Imperial Walker
Merkins
LBCs
Sumo Squat

THE THANG:
Tabata
8 exercises, 6 rounds
Bent Rows
Man Makers
Curls
Swings
Flutters
Tri Extension
Shoulder press
Upright row

MARY:
ANNOUNCEMENTS:
COT:
Keep Posting….even in the rain 👏🏻👍🏻💪🏻

TClap |
0

Thankfull for F3TheFort

Leave a comment

*WARMUP:* Rucks on! Carry 40lb Sandbags across Hwy 160 towards the Old Bilo/LPL Property !
Shared Disclaimer and Warmed up with the following movements: 10 reps per movement
Cherry Pickerks
Morrocan NightClubs
Hillbilly Walkers
Imperial Walkers
WindMills

*THE THANG:*

Q Called a movement for an uncertain numbers of reps as one Pax was the timer.
The Timer had to Farmer Carry 40lb Sandbags in each hand down to the end of the lot and back. Continued in rotating fashion until all PAX had taken a turn.

Movements Performed:
Squats
Lunges
Curls
Triceps
Bent Over Rows
Swift Mosey with a Burden

After this circuit, we moseyed around the building and back towards the Dawn Patrol site.

Each pax performed dips, merkins, and 10 step ups each leg!

Following this set, we mosey to the stairwells and performed some elevation ruck and reverse ruck.

MARY:

Finished the last 7 minutes with a round robin of movements led by each PAX present:

Merkins
Freddie Mercury
Hammers
Mountain Climbers
Flutter Kicks
Broga !!!
Portal send off this coming Saturday at The Fort! Meet at WEP, 2nd F to follow.

COT: Always Stay in COT !!!

TClap |
0

Last Man Standing

Leave a comment

THE THANG:
Some KB swings, rows, cleans, overhead presses, RDLs then a 3 mile run (I think that’s record distance for a gear AO).

ANNOUNCEMENTS:

Not the way I expected to end my run as site Q, but it is what it is. Learned a lot of lessons over the 1.25 years as a site Q. Lessons that transfer very well to life. I’ve learned a lot about myself, and by extension, those around me. I’ve learned that at times (and quite often) leadership can be lonely. Learned that there are a lot of well meaning people. Also learned that (too much) change can act as a repellent.

It’s also unfortunate that the sun has to set on a KB AO, but anyone is free to lead and pick it up from where it ended.

Keep accelerating, keep fostering male community leadership, keep being High Impact Men in (y)our communities.

SYITG
-Beaker out ✌🏾

TClap |
0

Last Man Standing

Leave a comment

THE THANG:
Some KB swings, rows, cleans, overhead presses, RDLs then a 3 mile run (I think that’s record distance for a gear AO).

ANNOUNCEMENTS:

Not the way I expected to end my run as site Q, but it is what it is. Learned a lot of lessons over the 1.25 years as a site Q. Lessons that transfer very well to life. I’ve learned a lot about myself, and by extension, those around me. I’ve learned that at times (and quite often) leadership can be lonely. Learned that there are a lot of well meaning people. Also learned that (too much) change can act as a repellent.

It’s also unfortunate that the sun has to set on a KB AO, but anyone is free to lead and pick it up from where it ended.

Keep accelerating, keep fostering male community leadership, keep being High Impact Men in (y)our communities.

SYITG
-Beaker out ✌🏾

TClap |
0

Moderate Mobility

Leave a comment

WARMUP: yes, of course!

THE THANG: carry a sandbag from Clickbait’s collection while partner does some exercises.
Also did a cumulative merkin & squat series parking space to parking space

MARY: flutter and side plank

ANNOUNCEMENTS: read your newsletter. There’s a link on the homepage

COT: prayers for aging parents

TClap |
0

8 Day’s Late

Leave a comment

WARMUP: Mosey to South State Bank
20 SSH, 10 Imperial Walkers
THE THANG: Run to Gold Hill Middle Parking Lot: .56 Miles
20 Squats, 20 Merkins, 20 LBC’s.
Run back to Bank: 20 Squats, 20 Merkins, 20 LBC’s.
Run back to school and reduce reps by 5.
MARY: None
ANNOUNCEMENTS: Amazing porta potty in front of the Firebirds! Saved me!!!!
COT:

TClap |
0

We’re Not, Not Trying to Have Fun!

Leave a comment

Nine for a full-body workout and epic mumblechatter at Golden Corral. Here’s what we did:

Warm-up
* 10 SSH
* 10 Imperial Walkers
* 10 Windmills
* 10 Merkins
* 10 Mountain Climbers
Lap
* Serpentine run the lot stopping at each cart corral for 10 Irkins, 10 Derkins, 10 Dips (x5)
Triangle of Pain (3 pain stations – repeat exercises at each stop)
* 10 Burpees
* 20 Shoulder Taps
* 30 Hammers
* 40 Squats
* 40 Calf Raises
* 30 LBCs
* 20 Merkins
* 10 Overhead Claps
Lunge Walk back to COT

NMM
You can design a workout but you never know what chatter will commence. From the moment I stepped out of the truck, I knew today was going to be a good one.

We took turns giving The Pirate some unsolicited fatherly advice like, “Don’t worry, kids are surprisingly resilient. They bounce!” We also learned that no matter how old you get, fart jokes are funny.

Where else can adult men tell jokes and act like kids without judgment? It just proves that though we age, we never really mature. F3 is grown man recess, and I’m in for it.

-IJ

TClap |
0

Angel is a Centerfold

Leave a comment

WARMUP: mosey for a bit throughout the vast parking lot, then we did a warmup in front of the theatre. All the usuals plus some plank/core work
THE THANG: a Dora with 100 dirkins, 100 LBC, 150 step ups, partner 2 runs to farthest light pole and back, we then did a parking lot routine involving 2 alternating exercises at light poles as we traverse the lot, finally we did a nasty Jack Webb with big boys, American hammers and always 2 merkins. Almost finished then ran back to COT to finish up
MARY: finished up Jack Webb, got to 10 big boys and 40 hammers
ANNOUNCEMENTS: Waxhaw Trail Fest, Goose Qing in Mint Hill
COT:

TClap |
0