Restocked the Ammo

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5:15am – Welcome, no FNG’s, and I think the disclaimer was mentioned.

WARMUP:
– Farmer carry KBs over to the Forest Hills front entrance/awning.
– 20 SSH, 11 Imperial Walkers, 10 Moroccan Night Clubs, and 10 Hillbilly Walkers

THE THANG: 5 Burpees OYO then run to a parking lot light & back.

We were going to partner up, but with only 3 present, Pax1/2 did exercises while Pax3 was the timer, running across the parking lot & back. Then swap – Pax3 did exercises while Pax1/2 ran.

– OH Tricep Extensions / Run across parking lot & back
– Curls / Run across & back
– Squat Thrusters / Run across & back

5 Burpees OYO then run to the parking lot light & back. Switch up Pax teams

– Flutters* / Run across & back
– Box Cutters* / Run across & back
– Hello Dollys* / Run across & back
*with KB chest press (or modify with KB static-hold)

5 Burpees OYO then run to the parking lot light & back. Switch up Pax teams

– Bent Over Rows / Run across & back
– OH Press / Run across & back
– Chest Press / Run across & back

5 Burpees OYO then run to the parking lot light & back. Getting close on time so modified the routine a bit. Did the last set together

– 20x LBC’s (4-ct, there was chatter about doing 40) / Run to the light & back
– 20x Freddy Mercurys (4ct, w/press) / Run to the light & back
– 20x American Hammers (each side)/ Run to the light & back

Clock struck 6:00am. Back to COT.

MARY: None

ANNOUNCEMENTS: Read your newsletter. Successful convergence this past Saturday – still time to get donations via GoFundMe page & get a shirt. Volunteer options available & people needed, so sign up.

COT: Prayers for summer travels, 2.0’s in camps, parents with kids at home(!), and for love & strength with the prayers that weren’t spoken.

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Old became new

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WARMUP: run through parking lot, high knees, butt kicker, side shuffles, SSH, cherry pickers, Moroccans, merkins, squats, windmills
THE THANG: moved to the big parking lot and broke out the 2019 wienke.

30 was the count for round 1; very aggressive back in 2019 it appears.
– 30 kb swings
– squats
– shoulder press
– upward rows
– lunges with the bell pass through
– clean and press
– plank rows
– American hammers
– 15 man makers
– lawnmower pulls
– chest presses
– standing tricep extensions
– shrugs

Halfway through the exercises and at the end we ran to the end of the parking lot.

Rinse and repeated until time ran out and cut the counts in half.
MARY: nada
ANNOUNCEMENTS: yes, newsletter. Convergence, Boss Hogg, and HIM camp
COT: we did a round the horn so just pray for us all, lol

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Konvergence for Kenya

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We converged on 6/10 to with a special weinke designed by the PAX of F3 Nairobi (but “may” have been augmented by Poppins…)
Weinke

Warm up
Various, but highlight was 150 SSH in sets of 50. #CrowdPleaser

Groups of 5
Indian Run
5 burpees by the guys at the back

Dora on the football practice field
50 burpees – bear crawl
200 merkins – bear crawl
200 squats – lunge walk
300 4-count mountain climbers – frog leap a partner

Lots of bat flipping on the 4-count of the mountain climbers and the frog leaping

The guys in Kenya average a 5 mile transit to and from the AO, so a group of PAX dutifully pre-ran and post-ran 5 miles after the beatdown. YHC took a bit of flack, because it was me that spitballed that idea and then did not pre or post run. I did bring my 2.0 to the workout to try to cover the fact that I wouldn’t be running extra, but to no avail. Badlands 100% called me out.

Welcome FNGs
– Dungeon Master
– V-neck

Pre-runners:
– Badlands, Poppins, Rolloff, Maximus, Funhouse, Sasquatch, Cyclops, Beaker
– rucking: Sprocket, NakedandAfraid
Post-run:
– Badlands, Poppins, Rolloff, Maximus, Funhouse
All running
– Gears

The plan was to raise $$ to purchase a vehicle for transportation of Nairobi PAX to workouts, supporting efforts to assist in community and coordinating donations etc. The need is tremendous and our financial support is magnified in Kenya.

As of this backblast, we raised $2620. I have no idea when you’re reading this, but you could possibly still contribute and Poppins may still have T-Shirts in the back of his vehicle: https://www.gofundme.com/f/help-our-kenyan-f3-brothers?member=26869695&sharetype=teams

Announcements:
Q-School Wednesday 6/14 at Bushwood
The Fort Retreat 8/11-8/13 (Register now!)
https://criout.regfox.com/f3-him-camp

Safari (F3 Nairobi Nantan) facetimed in at the end to offer up a prayer closing out COT.

This backblast respectfully submitted by Band Camp

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Burn but not so Slow

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WARMUP: stretching, IW, Hillbilly Walkers, squats, merkins, MC
THE THANG: 11’s, 2 exercises at each end. One end, Merkins & Squats other end Monkey Humpers and Plank tucks. Once finished we did ab work until 6 was in. Then accelerator merkins up to 10. Regular merkin but 1 pump on bottom and then 2 and keep going to 10. This was new and a crowd favorite.

Mosey to parking lot for Dora 100 Derkins, 200 Dips, 300 Hello Dolly. Indian Run back to COT with a stop for a sprint back into COT.
MARY:
ANNOUNCEMENTS: convergence and Print Shop for Boss Hog
COT: prayers lifted for healing and parenting.

Thanks Weezer for the opportunity to lead.

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Miles and Smiles

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WARMUP: No Warmup right into the Thang
THE THANG: Miles and Smiles….2 + miles stopping every half mile to do some pt… 10 ruck curls, 10 ruck overhead presses and 25 ruck squats. All while have great fellowship along the way.
MARY:
ANNOUNCEMENTS: Kenya Convergence
COT: Prayers amd Praises… safe travels, marriages ,Pax going to Growruck Charleston

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The Fort’s 1st Ever Ruck & BOWLING Workout

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WARMUP: squats with spinal rotations and hamstring lengthening; plank exercises and mix in upward<>downward dog holds
THE THANG: Rucks on, carry 1-2 bowling pins, 1 pax carrying a 20# ball; ruck ~.2 miles, circle up and perform in cadence one set of one of the following exercises [1. squat hold with arm circles holding the bowling pin; 2. lunge hold with shoulder flexion overhead holding the bowling pin; 3. lateral lunge hold with shoulder abduction (lateral flexion) holding the bowling pin; 4. plank and gravediggers while holding the bowling pin]; THEN all pax places the pin in triangle formation, takes 10 walking lunge paces away from the bowling pin triangle, one pax “bowls” the 20# ball, and the number of remaining pins equals the number of manmakers that had to be completed; strikes were rewarded with 10 merkins.
BROGA: warriors and prayer twists
ANNOUNCEMENTS: Kenya workout on Saturday
COT: We landed an FNG via a passerby while doing broga at the end. Strongly believe he (Mr. Burns) will be returning. Thanks for the Q opportunity, Sprocket!

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50+ never looked so good

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WARMUP: chatted for a few. Stretched a little ran to Methodist parking lot. HBW, IW, merkins, PP, other stuff.
THE THANG: run to FBC back parking lot. Did dips, derkins then did 7s. Squats and bombjax. Ran to lower COG parking lot did 3 exercises then run around building. Sets of 15: SSH, s Taps, flutters. Run. Dips squats and P Parker’s run. wa merkins, amer Hamm and mtn climbers run. Merkins Big boys calf raises run. Run back to COT.
MARY: watch Rebel do LBCs.
ANNOUNCEMENTS: convergence, boss hog print shop
COT: secret stuff

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Are we there yet?

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WARMUP: long Mosey to pull up bars
THE THANG: Two Stations
S1: pull ups, diamond merks, SSH, Carolina dry socks
Lap
S2: monkey bumpers, lunges, squats, calf
Raises

MARY: yes! Peer led and some painful ones including protractor and boat/canoe/flutters routine by ChangeOrder

ANNOUNCEMENTS: Kenya convergence at FMHS
COT:

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