3 trail runner, 8 road runners, 1 ruck, and 1 biker. 6+ running around town.
WARMUP: As Pax gathered, the mumblechatter intensified. It was going to be one of those mornings which is always fun and encouraging. YHC rec’d the bat signal call from Esso to sub-Q due to prior commitments and who can say no to that guy. Plus the opportunity to Q these group of merry men, can’t turn that down!
Ran over to the church, avoided any cars, did some high stepping and butt kickers on the way, and circled up in the parking lot. Did some SSH, cherry pickers, squats, merkins, back stretches.
THE THANG: Ran over to the benches and did a rinse and repeat (just 2x) of: step ups (20), incline merkins (20), dips (20).
Ran around the turnabout at the church to kick off pearls on a string. Exercises consisted of: 10 bomb jacks, 20 diamond merkins, 30 hammers, 40 squats (note to self, this was a lot), 52 flutters (for Anchorman bday boy), 60 calf raises. So at each stop, we added on the exercises and then went down for a few after we got to 60. The stops included: church, entrance to grocery, water fountain at apartment complex, fake stop at neighborhood on the back left from fountain so ran back to fountain, fire station house, parking lot of daycare, road behind gas station, back to COT.
MARY: quick Mary led by Slow Jams
ANNOUNCEMENTS: Patience for parents, kids, teachers
COT: Yes, completed this and even got a quick show from Senator!
WARMUP: Stretching, SSH Merks Squats Imperial Walker Jump Squats
THE THANG: Crazy 8s with BigBoys and Squats, ladder work w 5 stops. A mini Dora and a mini split into 2 groups w each Pax choosing reps/exercise.
MARY: 3 mins of Mary w Boat and Canoe and some JackHammer American twists
ANNOUNCEMENTS: Yes.
COT: 🙏 for marriages, mental health, and F3 brothers.
WARMUP: Ruck up!
THE THANG:
We left Kinsgley, heading south across 160, in the darkness of the gloom. Our goal was to check on those PAX loafing at The Coach’s Box. Very little traffic this early in the morning, so no troubles crossing. Lots of chatter about the recent Aaron Rodgers injury… could we match his snap count in miles this morning?
We had a great pace down Munn Rd, crossing to get onto FMHS property. Stopped in the student lot to do some exercises IC: Squats, Merkins, Shoulder Press. Ruck Up and continue.
Witnessed some loafing at the Coach’s Box. I guess that’s what happens when Cyclops is DR.
Touched HWY 21 and made the 180.
Stopped at the Gym for a few more exercises OYO: Step Ups and Dips on the benches. Ruck Up!
Good pace back across the parking lots and up the most underrated hill in The Fort by the football stadium.
Sugarbug and Shady began reminiscing of Michigan, it was too dark to tell if any tears were shed. Perhaps YHC will visit one day.
Stopped in the bank parking lot for a few more exercises IC: Squats, Up Right Rows and Shoulder press.
Safely made it back across 160. Made a small lap around the front of Kingsley and back to CoT. All PAX made it 3miles.
Perhaps Aaron Rodgers should ruck during his rehab?
MARY: None
ANNOUNCEMENTS: Were made.
COT: Stays in CoT.
WARMUP: VQ for PETA. He led us in Wind Mills, Produce Pickers, Merkins, Up/Down Dog, SSH, and a mossy with toy soldiers and butt kickers. Finished with MNC at Sonic.
THE THANG: Grassy led a simple DORA which included 100 Hand Release Merkins, 200 SUMO squats and 300 LBC. Ran the gents down to the apartments and back up for a quick hand shuffle at the round about. Ran back to COT.
MARY: PETA lead the last couple minutes with Box Cutters, leg lifts, Slapshot took Flutters and PETA ended with hammers!
ANNOUNCEMENTS: Be on the look out for The Forts 11 year anniversay workout.
COT: Prayers for mental health, over all health for family and friends 🙏
WARMUP:
mosey
SSH, Merkins, Hillbilly Walkers
Mosey
Lunge walk
Bear crawl
Mosey
Irkins, dips, step ups
Mosey
THE THANG:
5 light poles
Mosey to each pole
Perform
5burpees
10merkins
15squats
Playground partner
15 swing crunches/partner pull-ups
3 rounds
Mosey
Bear crawl
Partner1 Suicide/Partner2 LBCs
Mosey
4 light poles
Mosey to each pole
Perform
5burpees
10merkins
15squats
Bear crawl to 5th light pole
MARY:
Flutters
Boat/Canoe/ big boy
Hello dolly
ANNOUNCEMENTS:
Blood Drive
Read Newsletter
COT:
God opposes the proud, but gives grace to the humble
James 4:6
Greetings from your local Weasel Shaker.
What is it you’d say you do here? What’s the role of the Weasel Shaker in F3?
My role is to keep G.A.S. in the tanks.
Give
A
Sh|+
G.A.S. = to care
Because the truth is I do care about what we are doing, what you’re doing, and why we’re out in the gloom every morning. Some men shirk their responsibilities, seek the easy path, take the lazy route, but not the men I post with in the gloom.
You rise to the occasion; each of you leads the charge. When I’m down, you’re up. That’s the strength of F3.
See that you lead in and out of the gloom. The point is the invigoration of male community leadership. Be leaders in our community! As Pusher pointed out a few weeks ago, F3 runs on Leadership Development. Don’t be surprised when being intentional about sharpening your leadership in the gloom leads to folks asking (begging) for you to lead outside the gloom.
The world needs you to be the leader you were created to be, our country needs you to lead, this town needs your leadership, and your family darn sure needs you. We don’t get to slack off. Once we’ve heard the call, we’re obliged to prepare better and answer.
Harry Caray’s letter on 9/7 mentioned how The Fort is working on marketing to engage more men and increase our visibility in the community. This is rooted in us being the leaders we were created to be in all areas of our lives. So, let’s be about that business.
Look for some letters in the coming weeks highlighting 1st F, 2nd F, and 3rd F in The Fort. But until then, I’ll see you out there leading in the gloom and our community.
—
Band Camp dismissed
WARMUP:
Quick mozy around the perimeter of the band practice area (parking lot/football field). Brief warmup of mountain climbers followed by squats and plank jacks.
THE THANG:
– Partner leapfrog starting in the endzone with partner 1 lunge walking to the 10 yard line and doing 10 merkins. He then runs to the 20 yard line. At the same time, partner 2 does 10 merkins in the endzone then runs to the 10 and lunge walks to the 20. Flip flop until full length of field covered.
– With minor confusion after round 1, we modified and returned as a group to the original start with bear crawls, jogging and 15 squats every 20 yards.
– Cones were then set out every 10 yards to the 50 with one exercise on each. Pax would run to the 10 and do 10 reps of the exercise shown, then run to the far end of the field to reach the next 10 yard line and repeat the exercise. Pax would then repeat coming back down the opposite side of the field and stop at each 10 yard line for 10 reps.
– After a full lap, Pax moved to the 20 and did 20 reps at each 20. Laps and reps increased until we reached the 50.
– Exercises and total reps completed:
– 10 yard line: 8-count burpees (40 total)
– 20 yard line: squats (80 total)
– 30 yard line: plank jacks (120 total)
– 40 yard line: SSH (160 total)
– 50 yard line: Merkins (100 total)
– With a little time remaining we returned to the end zone and bear crawled the length of the lot. At each 10 yard line we did 10 LBCs. (100 total)
– Closed things out by walking back the length of the field/lot to COT. On the walk we discussed empathy and the importance of understanding other’s perspectives to provide insights into their beliefs and actions. Pax was encouraged to apply it at home, work and while traveling on I-77 during rush hour.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Run to the golf course
THE THANG:
Start on #1
Tee boxes – 10 merkins
Greens – 15 squats, 20 LBCs
Most got through 6, some got 9 holes. All ran 3 miles.
MARY:
Run back to COT
ANNOUNCEMENTS:
Read your newsletter
COT:
Remember we aren’t promised another day. Love on your family even when it’s hard. Give grace even to those that show you no grace.
WARMUP: none
THE THANG: Alabama loop or Hardee’s and back.
MARY: nope
ANNOUNCEMENTS: manion and blood drive
COT: shhh secrets