That’s Ten For Ten!

Leave a comment

WARMUP: We did a few exercises at 25 each and talked about 3/25 being the anniversary of Fury 325 opening at Carowinds 8 years ago.
THE THANG: we completed the Mental Battle WOD https://f3thefort.com/2023/03/02/406760/ with some modifications.

MARY: Just time for a little.
ANNOUNCEMENTS: Congratulations to Longshanks on his marriage yesterday!
COT: Pray for mental wellness and those mentioned in COT.

The Thrill is gone.

TClap |
0

2 Cats Eat More Than 1 Cat

Leave a comment

Undeniably the Classic AO, my all time favorite, the place I started and the place I took a turn as site Q. Weezer has done a awesome job with this AO. It was an honor to lead.

karaoke
knee tar n’diaye
LBC
merkins
LS Squats
curb walkers
JACK WEBB
dips
high knees
butt kickers
more merkins
more squats
dying cockroach
imperial walker
hill billy walker
makhtar n’diayes
more merkins
more squats
Dora
mosey
shoulder tap
overhead clap

I’m sure I forgot a few things
*not in that order
**modifications were made
***counting was poor at best
****mumblechatter was as expected

noticeably absent … liver eaters

Looks like we made it,

Barry Manilow

TClap |
0

Just a couple of Cubanos

Leave a comment

WARMUP:
SSH
Low slow squat
Moroccan Night Clubs
Merkins

THE THANG:
Mosey to Coupons
1 burpee at each light pole

Mosey to pullup bars
1 manmaker at each light pole

1 minute static holds x 2
Dead Hang
Plank on Hands
Plank on elbows
Ass2grass with coupon

Mini murph with coupon (Murphs are done with weight)
5 pullups
10 derkins
15 squats with coupon

21-15-9
Sumo deadlifts
Overhead press
Swings
Curls

Return coupons to their home
1 manmaker at each lightpole

Return to COT
1 burpee at each light pole

MARY:
ANNOUNCEMENTS:
4/20 Partake WOD coming soon

COT:

TClap |
0

Jokers Were Smokin Wild

Leave a comment

WARMUP: SSH, Windmills, Morrocon NC, Hillbilly Walkers, Calf Raises, and Cherry Pickers
THE THANG: Part 1: 5-10-15-20 Reps of KB Deadlift, KB Goblet Squats, KB Reverse Lunge, and KB Thrusters; After each round, farmer’s carry. Part 2: Deck of Cards as Spades ♤= KB Swings, Heart ♥ = KB Bent-Over Rows, Diamond 🔹 = KB Floor Chest Press, Clubs ♧ = KB Overhead Press, and Jokers 🃏 = (10) MAN Makers; After every 5 cards drawn, mosey to first speed bump and back.
MARY: KB American Hammers and KB Flutters
ANNOUNCEMENTS: Read the newsletter
COT: Prayers and Praises

TClap |
0

ChupaLindy

Leave a comment

WARMUP: Let’s roll

THE THANG: Tour greater Kingsley
Throw some pain to include: LSS, MNC, WM (3x), Incline Meeks (2x), Step Ups
MARY:
ANNOUNCEMENTS:
COT: Thanks, Tinsel for the opportunity to lead these brave PAX.

TClap |
0

Tabata Beatdown

Leave a comment

WARMUP: Windmill and The Motivator

TABATA: 4 rounds of each
40 sec. Mercs. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Sprints
40 sec. Squats 10 sec. Rest
40 sec. Rowers 10 sec. Rest
2 min High knees and Nur
40 sec. Rear lounge 10 sec. Rest
40 sec. Hello dollys 10 sec. Rest
2 min Bear Crawl and Mosey
40 sec. Mountain climbers 10 sec. Rest
40sec. Leg up downs 10sec. Rest
2 min Monkey humpers and Burpees

TClap |
0

Jackson, Harris and Smith Oh My!

Leave a comment

WARMUP:
THE THANG: Out and back- 2 miles out. Depart from Veterans Park after the Pledge of Allegiance- head toward WEP: left on Jackson; Right on Harris : Turn-around at Sam Smith (first right after I77 overpass). Pain stations Top and Bottom of Jackson & Sam Smith.
MARY:
ANNOUNCEMENTS: AKA coming -this is a event not to miss! Nice work Funhouse!
COT: RainMaker open discussion with possible new AO w a later start time : Freed to lead and Opportunity to EH a half a dozen men. Thank you for the opportunity to Q.

TClap |
0

The Accumulator hit by inflation is painful for everyone

Leave a comment

We had 12 Pax, make it 13, Splinter drove through the Circle of Pain while we were doing out Side Straddle Hops. While I did prove a disclaimer, I forgot to mention incoming vehicles as a potential hazard.
Back to warm-ups (SSHs, Imperial Walkers, Windmills, Plank Stretches, Peter Parker, Parker Peters)
Next, we moseyed to the entrance of the Middle School. The workout for the remainder of time was The Accumulator:

Do the exercise and take a lap around the buffet. Rinse and Repeat, accumulating each exercise.

10 Merkins – 20 Flutter Kicks – 20 Squats – 30 Plank Punches – 20 LBC’s – 20 Carolina Dry Docks – 10 Burpees

Unfortunately, the above reps were impacted by inflation, here are the revised reps:

15 Merkins – 25 Flutter Kicks – 25 Squats – 36 Plank Punches – 28 LBC’s – 25 Carolina Dry Docks – 15 Burpees

**lesson: inflation has a random impact on prices (in this case reps)

Most pax got through the full list, some of the crazies (fast pax) started from the top again. Back to COT.

TClap |
0

Map down the hill, through the peach grove and to the park

Leave a comment

WARMUP:
THE THANG: Rucked from Kingsley to WEP with a loop around WEP and back to Kingsley. 3.25 miles round trip
MARY:
ANNOUNCEMENTS: It’s in the newsletter
COT: Closed in prayer

TClap |
0

Survive and Advance

Leave a comment

WARMUP: lap around runde and back to the lot for SSH’s, Squats, merkins, imperial and hillbilly walkers with burpees mixed in.

THE THANG:

Sweet 16 – Burpees at one end, Sumo Squats at the other. Exercises always added up to 16.

Survive and Advance to the Elite 8.

Kracken Burpees at one end of the parking lot, lunges at the other – always adding up to 8 total.

Final 4 – hang at the pull up bar while pax planked. Someone new got tagged in to go to the bar every 30 seconds.

MARY: a few flutters and hello dollys. Uber called time early. He wasn’t having it.

ANNOUNCEMENTS: took place

COT: The 5th core principle

Always an honor to lead at the rock. Thanks, Uber, for the opportunity.

Grateful,
Cyclops

TClap |
0