“Just the Facts, Ma’am.” pt 2.

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It was a glorious 75 degree gloom today, complete with humidity and dew. The air was saturated from the storms overnight. Along the ride there was a Shield & Splinter sighting – running all the way from Regent Park. Animals.

YHC rolled into the AO in a good mood, made even better by the sighting of Dirty Harry waiting in the parking lot. To top it off, Albatross showed up the day after his FNG post. The man’s got gumption.

 

Start

Disclaimer was disclaimed, then we walked through the 5 core principles. YHC was excited to deliver the pain this morning.

 

COP 

SSH x 34 IC

Merkins x 7 IC

Six Count Burpess x 5 IC

Jump Lunges x 8 Each Side

 

Weinke

Quick mosey to adjacent lot.

ASS WEBBS

1 Squat : 4 Squat Pulses up to 10:40. The PAX dropped it like it was hot.

Walk Like an Egyptian

This is a lunge hold Indian run. Take a step in a lunge, hold it, PAX in rear sprints to front. Step forward with other leg, hold while PAX in rear sprints to front. Repeat until you arrive at your destination.

Luckily our destination was only 50 or so yards… but the burn was felt.

BEARPEES

1 6-Count Burpee : 4 Bear Crawl Steps up to 10:40. YHC called the cadence throughout to keep the PAX together.

Mosey to field to complete final iteration.

JACK WEBBS

1 Merkin : 4 OH Claps up to 10:40. The shoulders were on fire for the duration of this iteration.

5 Min of Mary

Protractor into Rosalita’s x 10

Flutters x 10

American Hammers x 10

Gas Pumpers x 10 (at the discretion of Dirty Harry)

 

NMM

Today’s workout was pleasant – most would disagree – but the mutual suck endured alongside my brothers quickly became fun for YHC. I wanted to cut the movements short multiple times, but we don’t wake up at 0430 to half ass it.

I’ve been struggling to post as of late, and to be honest I am not happy with myself about it. I ran into Esso on Monday at Publix, and the camaraderie gained from posting quickly translates into the world a sense of community and belonging. He promised he’d come to my Q, and much to my delight, he did as he said. This community we have in F3 is not to be taken for granted, even by a kotter like myself. I am better when I post. Not only because of the 1st F. It’s because of the 2nd F that we all enjoy so much, followed by the 3rd F in putting our community and faith above ourselves. We push each other to be better daily. It starts with showing up.

Who is in your world that would benefit from this?

 

Announcements

Bethel Men’s Shelter tonight – and every first Thursday of the month. Hit up Poppins for info.

 

Prayers & Praises

Larry & Patty Pettus

DH’s Father in Law – Roger

Splinter’s friend getting herniated disc surgery

Albatross’ weekend trip to Chucktown and him focusing on getting his thoughts straight

 

Poppins – thanks for bringing me out to lead at The Ranch.

 

Punch List out.

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Respect Bday Q

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YHC was honored to Q minnow pond on my actual 50th (RESPECT) birthday. since the theme is 50, the route was a loop with 5 pain stations with 3 exercises of 10reps (to equal 50 reps per exercise and lap). Goal was 5 laps for the gazelles.

The stations were at Main/Tom Hall, Tom Hall/Withers, Withers/Confederate, Withers/Watson, and Railroad/Main.

Unfortunately I scheduled skin cancer surgery 2 days prior without thinking about the implications. Doctor requested I not exercise for 2 weeks but I couldn’t resist. Reason why I mention this is as a Public Service Announcement: use sun screen all year long and always reapply daily to avoid skin cancer.

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The Final Countdown

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Growing up, my dad had several inspiring quotes on his office wall.  One read “Every accomplishment starts with the decision to try.”  This quote has been instrumental in my life especially in times of uncertainty or doubt.  My F3 journey started very similar to most, out of shape, in need of others to embrace the power of going through life as a community.  I was encouraged to participate in a CSAUP to stretch myself beyond what I thought I could do.

Anchorman here, speaking from experience, the encouragement of Change Order, Twister and The Chaser for my first CSAUP (mud run) was instrumental in my becoming more committed to The Fort. The impact is more than you know.

We wanted to create a team-oriented event where all pax could experience a relay similar to Dam to Dam.  Most pax have found it to be a positive 1st and 2nd F opportunity.  So, grab your two buddies, your shieldlock, or maybe that Pax you see working hard next to you who hasn’t ever done a CSAUP. Look them in the eye. Tell them he’s on your team. He can do three miles.

Here are the details:

Name:  The Final Countdown

Why:  The mileage of the relay gets progressively lower after each leg.  Real reason, who doesn’t love listening to ’80 hair bands.  If you listen to the song, you’ll be hooked.

Date:  September 10, 2022

Time:  0600

Team:  minimum of 3 Pax, if you don’t have a team, we’ll find one.

Relay details:   The first Pax will run 3 miles and return to the starting point.  The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles.  Each route will be unique.  If you get lost, just run 3 miles and return back to the park.

Total miles:  3+3+3 = 10 F3 math   (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)

The routes:

Leg #1:  https://www.mapmyrun.com/routes/view/5043563176

Leg #2:  https://www.mapmyrun.com/routes/view/5043544048

Leg #3:  https://www.mapmyrun.com/routes/view/5043537712

Routes can be downloaded using Mapmyrun App

Some FAQ:

Do all the teams run together?

All teams will start at the same time.  Each leg will end at Walter Elisha Park.  When the first runner on the team completes the first leg, they begin Leg #2.  Same for Leg #3.

Does everyone arrive at the same time?  

It depends on your team.  It is important to get your team together to understand the time it will take to complete each leg of the relay.  Make sure you have ample amount of time to warm up before your leg of the relay.

What do the guys do while their teammates are running? 

Stretch out, do burpees, or whatever you need to do to get ready for your run.  There will be bootcamp activities at WEP during the CSAUP but save your energy for the relay.

 

Link to the signup sheet – Click on guitars:    🎸🎸🎸

 

 

 

 

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Tree Hugger Tribute

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It was muggy day in the fort for the 5 pax that took the red pill and posted to honor Tree Hugger

We started with 15 SSH and 15 windmills to warm up before moseying to the band lot out back.

Five Rounds of the following

1. 10 Pull-ups – Sub 10 burpees due to location of pull up bars
2. 20 V-sits (ups)
3. 30 Merkins
4. 40 yd Broad Jump Burpees
5. 50 yd Heart Chargers
6. 1/2 Mile Run

We made it though 3 rounds

We did 30 American Hammers and one more half mile before heading back to COT

2.15 miles were completed

Prayers for Tooties 2.0 Park and his continued healing, Airwolf and his Ms pregnancy to be healthy and patient, relationships and our call to be better men and lastly peace and comfort for Tree Huggers family and those that knew him

-Yard Sale

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1-Year Anniversary Pain Special

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WARMUP: SSH, Windmills, Morrocon NC, Merkin, Hillbilly Walkers, Overhead Claps, Calf Raises, and Cherry Pickers
THE THANG:
Pull ups and Stations= Round 1: Group 1 @ Pull Up Bar & Group 2 doing Burpees for 2 minutes; Round 2: Group 1 @ Pull Up Bar & Group 2 doing Squats for 1 minute; Round 3: Group 1 @ Pull Up Bar & Group 2 doing Seal Jacks for 1 minute
Tennis Courts Area= (12) Count/ Exercise for 3 Rounds and Run after each Round: Box Jumps, Derkins, I-Merkins, Dips, Shoulder Taps
Light Pole Transportation= Bear Crawl, Lunges, and Run Back to COT
Briefly talked about Q3.8 Candor
MARY: American Hammers
ANNOUNCEMENTS: Beth Shelter and Blood Drive
COT: Patience

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Hump day suckfest

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WARMUP:
SSH
Goodfballs
Merkins
Carolina Dry Docks
Low slow squats
Good mornings

Mozy around the school

THE THANG:

11s – Shoulder suckfest
Mode of transportation: Bear crawl
Merkins
Carolina Dry Docks

11s – Leg suckfest
Mode of transportation: Lunging walk
Squats
Good mornings

Finisher
3 Rounds:
Jump squats
Dips
BBC
Merkins

MARY:
No

ANNOUNCEMENTS:
COT:

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The Spirit of the AO

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WARMUP:
Merkins x 10
Donkey Kicks x 10 OYO
SSH x 34

THE THANG: Treehugger WOD – “Crossett Fit Games” honoring our fallen brother from F3 Lehigh Valley.

5 Rounds
10 Pull-ups
20 V-sits (ups)
30 Merkins
40 yd Broad Jump Burpees
50 yd Heart Chargers
1/2 Mile Run

MARY:
Finished out with a few flutters at the end

ANNOUNCEMENTS:
Q Source Tuesdays – hit up Backdraft
Straight Up is tired of male apathy – and he’s doing something about it. Hit him up about raising strong sons and forming a strong male community around those sons.

COT:
Praise for Straight Up’s 2.0, Yoshi, going on his first mission trip
Praise for El Spaniard taking his family to visit extended family in Portugal for a month
Prayers for YHC (and all of us dads) for our abilities to connect with 2.0’s and lead right.

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Tomahawk Test is a lesson in Engineering

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WARMUP: Short Jog, variety of warmup exercises and stretches
THE THANG: This was made by Polaroid when this AO was The Tomahawk to track our fitness improvements. It’s a series of exercises AMRAP in X time.
Left Arm Upright Row – 30s
Right Arm Upright Row – 30s
KB Swings – 2 min
Left Arm Snatch – 1 min
Right Arm Snatch – 1 min
Short Jog
aMERICAn Hammers – 1 min
Left Arm Curls – 1 min (note if upright or on knee)
Right Arm Curls – 1 min (note if upright or on knee)
Double Arm Triceps – 1 min (note if upright or on back as Skullcrushers)
Short Jog
Butterfly Left – 1 min (this is laying on back. Arm straight out to side. Slight bend in elbow. Lift bell over chest. Would be like doing a cable pull standing up)
Butterfly Right – 1 min
Goblet Squats – 2 min
Lawnmower Left – 1 min
Lawnmower Right – 1 min
KB Hold for time (hold KB straight of in front so you can look thru handle)

Note your weight so you can see how you improve over time.  If you move up in weight, it’s ok to have less reps. If you are close to before then you are improving. A good comparison is using Work = Force*Distance. Since your distance per rep should be the same across attempts, this is a fair metric. “Work” = Weight * Reps

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