Get Off My Lawn!

Average age 52+
2 nearing retirement
The smell was not that bad
Mumble-chatter above average
effort 80-20, 80% of the PAX gave 100% of the effort

this:
dynamic warmup across the lot: butt kickers, high knees, soccer knees, toy soldier, karaoke L/R, jog, jog, 100% (or 51% for most)

circle up: OH claps, mor NC, LBC, dying cock roach, slow merkin, shoulder tap, squat, calf rais, imperial walker … not in that order

1/2 run, 1/2 do the exercise:
rotating clock plank, deep squat, BB it-ups, travolta
(effort here was intentionally poor)

hit some parking stalls:
bear crawl and squats every 2 stalls
then, sobriety test and burpees every 1 stall

Mosey to the wall:
pop out burpees
walk across bear crawl back
against the rail x 10
pop out burpees
Maktar N’Diayes
standing merkins
prob something else too

back to COT

Looks like we made it,

Barry Manilow

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Rocktober Jams Vol 1

WARMUP: took a quick slowsy to the sidewalk in front of the tipsy bottle for some IC exercises and stretches
THE THANG: Head to toes Tabata – 7 cycles, 6x sets ea. 25 secs on, 15 secs rest. 1 min recovery run/walk.
1. cdd
2. Shoulder taps
3. Merkins
4. Big boys
5. Superman’s
6. Monkey humpers
7. Side to side Squats
MARY: no time for her
ANNOUNCEMENTS: Alcatraz 10 year convergence Saturday, poker tourney 10/14, bbq and bourbon 2nd F in Nov, Shanking with Stang
COT: prayers for safety and travel mercies for our in-laws on vacation, prayers for healing for long duck, prayers for marriages and 2.0s, praise to our fellow pax for accountability

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SJ takes on S2S

WARMUP: some stretches and IC exercises
THE THANG: Ruck walk 3ish miles around the Kingsley complex, stopping every half mile or so for some IC PT which included squats, lunges, step ups, dips, Merkins, shoulder taps and an attempt at plank jacks.
MARY: no time for her
ANNOUNCEMENTS: poker tourney, bbq/bourbon 2nd F, shanking with stang, dam to dam bar
COT: prayers for healing for longduck, prayers for job search’s for pax and M’s, praise for our 2.0s out in the job force

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CLYDESDALES VQ

WARMUP: Welcome, disclaimer (lame today) and explanation of route.
THE THANG: Take the walking path toward town and take a left on Skipper and a right onto Tom Hall St. Follow Tom Hall and right onto Main St back to 160. Right on 160 and left onto Massey Street (up that hill) all the way to Harris. Right on Harris, right on Ardrey, left on 160 and back on the trail to COT. About 4 miles total
MARY: No Mary was done today
ANNOUNCEMENTS: Alcatraz 10 yr anniversary workout this Saturday at Runde Park. Dam to Dam 10K and fundraising events starting now. Support your local community
COT: Prayers for my mom with dementia and terminal cancer, and the men and women serving our country.

This was my first Q at Clydesdales and the 1st time I’ve Q’d a run in several years. It was great to be back on that familiar trail and to spend time time with my friends Twister and Change Order. The cool fall weather was the icing on the cake. What a great way to start the day!

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Cheating on Alcatraz

YHC made a temporary escape from Alcatraz to Q The Yard.

– Quick mosey to front parking lot followed by COP…windmill, produce picker, low slow squat, merkin, up dog and down dog.
THE THANG:
– Started with a series of gauntlets. PAX formed a line arms length apart and held plank. Each PAX took turns traveling the gauntlet, stopping to do a merkin at each planking PAX. Rinsed and repeated 3 times with the following variations…swapped out Al Gore for the plank and burpees for the merkins…plank / shoulder taps and Al Gore / lunge.
– Mosey thru the parking lot to the drive behind the elementary school. Completed a round of 7s using the straight section of the drive. Hand release merkins and big boy sit-ups.
– Mosey to the “track” for a DORA…300 sumo squats, 200 Superman, 100 wide arm merkin.

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Skipper’s Tour de Corral

WARMUP:
– Quick mosey around the lot followed by COP…windmill, produce picker, low slow squat, merkin, up dog and down dog.
THE THANG:
– Started with a merkin gauntlet in front of Bubbles ‘N Bows. PAX formed a line arms length apart and held plank. PAX took turns traveling the gauntlet, stopping to do a merkin at each planking PAX. Rinsed and repeated, swapping out Al Gore for the plank and burpees for the merkins.
– Mosey thru the parking lot to Stockbridge Dr, right on Arbor Village to Grant Farm Dr. Completed a round of 7s on Grant Farm hill. Burpees at the bottom (entrance to apartment complex) and hand release merkins at the top (fire department parking lot).
– Mosey back to Bubbles ‘N Bows for a DORA…300 sumo squats, 200 Superman, 100 wide arm merkin. Cut the Dora a little short to save 5 minutes for Mary.

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A Fran-tastic time atop the hill

WARMUP:
9 Motivators
Merkins
Peter Parkers
Low slow squats

THE THANG:
With 7 men and 3 sandbags:
Take
The
HILL

Stop along the way for
10 squats
10 merkins

At the top
Fran-ish (Fran is a benchmark Crossfit workout. It’s supposed to be Thrusters and pullups)
21-15-9
Thrusters
Rows

Return to COT on time

MARY:
I’m not a professional, but we landed the plane at precisely 0600 so no need to fill some extra time with nonsense

ANNOUNCEMENTS:
Sober October
CRI Training

COT:

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SLT Notes – 1FQ

 

Michael Pysher 41 SlapShot

 

Our leadership team has been thinking and talking a lot about our mission. That is, why we do what we do. For me, being a 1FQ is not about burpees, push-ups or how fast we all can run our miles. It is, simply put, how we can connect our physical fitness with our fitness as men, fathers, husbands, and members of our community. For our region it’s how we further the mission of F3 by aligning our first F with Fellowship and Faith.

 

When I think about why I came out 4 years ago on a cold March morning to run and do push-ups with a bunch of strangers it’s not the “why” of coming out that first post. The more important questions are; why did I come back, why did I stick around, and why did I ultimately accept the 1FQ role.

 

Part of that why is of course physical fitness. We all of us get a rush out of doing this don’t we? The feeling of accomplishment that we’ve run more miles in one morning (or two) before 6am then other men will run in an entire week. That feeling of camaraderie when we complete an Iron Pax workout and fist bump each other at the end of our shared suffering.

 

But that’s not the only reason I keep coming back and I’d argue it’s not the only reason why a lot of your keep coming back.

 

We do what we do here in the Fort and in 1F because it’s more than burpees, it’s more than pushups its about how we prepare and deal with all of our obstacles day in and day out. By taking on the physical we make ourselves mentally, emotionally, and spiritually stronger in the process. Because none of us do this alone. That sense of togetherness extends from fitness to the fellowship aspect. From there, we start to accelerate our impact in our greater community.

 

Whether it’s the races we run to raise money for charities, or the men of our group who have taken it upon themselves to lead community initiatives ranging from 5k’s to men’s shelters, to adopting a highway.

 

The bonds we’ve formed in the gloom build the foundation for us to have a larger and greater impact than any of us could’ve accomplished by ourselves.

 

In that spirit, your SLT team is dedicated to continue to accelerate as a region and increase our impact on our community one merkin, one burpee, and one Catalina Wine Mixer (it’s a real exercise trust me)  at a time.

 

So, what is the answer to the question Why? Well part of the reason is because it’s fun of course. Another is because of the sense of community we’ve built with each other. But for me, what keeps me coming out week after week, month after month, is a simple phrase that in this one shot we have in life we don’t really have to do any of this……. We GET TO DO IT.

 

Thank you to all who share the gloom with us, to all who push their mental and physical selves and most importantly to those who take that shared suffering and focus it on how to answer that question Why?

 

With that said Can’t wait to see you all out there in the gloom accelerating all 3F’s One burpee at a time 😉

 

Michael Pysher 41 Slapshot

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The Mogadishu Mile

WARMUP:
THE THANG: 4 Rounds with coupon for time:
-19 Ground to Overhead
-19 Front Squats
-19 coupon push-ups (one hand on coupon left then right for a total of 38)
-400 m run with KB/DB (1600m total)
– Dora-style: 60 pull-ups/hill descent & climb
MARY: Misc.
ANNOUNCEMENTS: Bethel Men’s Shelter, helo landing,
COT: Yes

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Decomplexification

WARMUP: mosey to basketball court behind the school with a stop along the way to  complete some basic broga/stretching.  Also completed karaoke, toy soldiers, as knees to chest stretches.
THE THANG: (1) line up along the baseline of the basketball court. (2) provide instructions (3) follow instructions – kind of like a pirate map

Using a 60 second timer, perform the following every minute on the minute for 30 minutes:
– 1 burpee
– 2 alternating lunges (each leg)
– 3 merkins
– 4 low slow squats
– 5 side straddle hops
Run to opposite baseline and wait for the bell

MARY: one the mosey back to COT, stopped and performed planks: 60 seconds low plank, 30 seconds side plank (each side), 30 seconds low plank, 20 seconds (each side)
ANNOUNCEMENTS: Come to Alcatraz on Saturday for 10-year; read your newsletter

COT:Prayers for men of Bethel Men’s Shelter; everyone is dealing with “stuff”, so keep in mind that people you interact with may be dealing with things you don’t know about which may be coming out in the wrong way in their interaction with you!

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