2021 Detective Mike Doty Memorial Run

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  • QIC: Spider-Man
  • When: 05/15/2021
  • Posted In: Pre-Blast

Many of you have participated in the Mike Doty WOD and it is now time to commit to the 2021 Detective Mike Doty Memorial Run.  F3-The Fort is our team.  The link below will link you directly to that team for sign up.

  • What: 5K or 10K to honor Detective Mike Doty
  • When:  May 15, 2021 at 0630
  • Where:  Walter Elisha Park

Detective Michael “Mike” Doty, who served the York County community for 12 years, was one of four deputies shot searching for a domestic violence suspect in York on January 16, 2018. A day later he passed away. He was an investigator with the York County Multi-Jurisdictional Drug Enforcement Unit and was the Law Enforcement Officer Narcan (LEON) Program coordinator for the sheriff’s office. He was also a member of the YCSO SWAT Entry Team, as well as an associate advisor for the York County Explorer Post 1786.

Your participation in this race will directly benefit Keystone. Keystone was established in 1969 as a private, not-for-profit organization that serves as the Act 301 (1973) substance abuse authority in York County, South Carolina. Keystone offers nationally accredited and licensed services including education, prevention, and treatment (both outpatient and inpatient) — to meet the needs of individuals, families, and groups in York County and surrounding areas experiencing alcohol and/or drug-related problems.

Sign up for F3-The Fort team:   https://runsignup.com/Race/Register/RaceGroup-1?raceId=105326

 

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Primed at Minnow Pond

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Minnow Pond….

Prime numbers today:
2 burpees,
3 bombjacks,
5 merkins,
7 squats,
11 wildcard reps every time we stopped.

We stopped around 11 times?

Total of 3.5 miles.

NMM:
Luke 5:31 (both prime numbers)
Jesus answered them, “It is not the healthy who need a doctor, but the sick.”
Make sure you’re seeking out the “sick” (sad clowns?). Don’t spend all your time with the healthy. That may mean posting with a newer PAX at a moderate to support them.


https://www.strava.com/activities/5007069647

—
Band Camp Dismissed

 

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Scaling Walls

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Today’s workout was simple.  But simple doesn’t mean easy.

5 Men, 1 Wall.

The Thang

Mosey to the Basketball Area for COP.  All Exercises were IC for 30.

  • SSH
  • MNC
  • IW
  • Peter Parker
  • Parker Peter
  • CDD

Partner up (one group of 3) for the remainder of the workout.

Start at the benches, 3 running segments alternating between partners:

  • To the Light at the end of the lot and back
  • To the next Light and back
  • To the 3rd Light and back

We did this three rounds.  While partner 1 was running, partner two was doing the below exercise per round.  Flapjack between rounds.

  • Burpees
  • Squats
  • Merkins

Between those sets, we did some wall work.

Partner 1 runs to the wall, scales it to the other side, 3x Burpees.  Partner two is doing the below exercises and they flapjack between for three sets each

  • Flutter
  • Dying Cockroach

Mosey back to COT for 5 more Merkins.

Announcements: Read your newsletter

Honor to Serve.

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Ring Around the Rosey

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10 pax showed up at The Armory this amazing Monday morning to start the week off right. I am certainly happy that I was finally able to come out and enjoy the gloom with my brothers for the first time since January due to my knee issues and subsequent surgery. It was a very sweet homecoming!

A certain HIM wasn’t able to join us this morning, due to marathon training, so we took turns around the circle, with each of us leading an exercise with the kettle bell.

I believe we made it around the circle about three and a half times, so we did a bunch of reps of about 36 or 37 different exercises. YHC took a pass on a couple laps, and manmakers, but it was definitely an enjoyable workout with plenty of 2nd F taking place as well.

Thanks to everyone that came out this morning, I’d ask everyone to invite one person they haven’t seen in a while, or who has never been out to come join the brotherhood at The Armory. We’re focusing more on the weights, not on the miles, so guys like me with lower body injuries can still come participate and get a good workout.

Remember that it doesn’t have to be complicated, simple is many times more enjoyable for everyone! (I may be biased as it was my first morning back…)

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Lots of Words of Wisdom

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Six men showed up on this stormy morning.  The workout was in doubt with a number of lightning strikes in the distance, but as we approached the launch time, the storm dissipated.

We began with a short jog around the parking lot and returned to the front of Empire Pizza for the following warm-up exercises (SSHs, Imperial Walkers, Windmills, and Plank Stretches).

I decided to recycle one of my previous workouts, ironically it was raining the last time.

I came across this list of traits published by Investor’s Business Daily after studying leaders and successful people.  These  traits, when combined “can turn dreams into reality.”  Each trait was read then we completed 90 seconds of the exercises listed below.  We ran a lap around the parking lot and repeated process until all ten traits were covered.

  1.  HOW YOU THINK IS EVERYTHING: Always be positive. Think success, not failure. Beware of a negative environment.  (Merkins)
  2. DECIDE UPON YOUR TRUE DREAMS AND GOALS: Write down your specific goals and develop a plan to reach them. (Squats)
  3.  TAKE ACTION: Goals are nothing without action. Don’t be afraid to get started. Just do it. (Freddy Mercuries)
  4.  NEVER STOP LEARNING: Go back to school or read books. Get training and acquire skills. (Flutters)
  5. BE PERSISTENT AND WORK HARD: Success is a marathon, not a sprint. Never give up. (Carolina Dry Docks)
  6.  LEARN TO ANALYZE DETAILS: Get all the facts, all the input. Learn from your mistakes. (Plank Jacks)
  7. FOCUS YOUR TIME AND MONEY: Don’t let other people or things distract you. (Lunges)
  8. DON’T BE AFRAID TO INNOVATE; BE DIFFERENT: Following the herd is a sure way to mediocrity. (Shoulder Taps)
  9. DEAL AND COMMUNICATE WITH PEOPLE EFFECTIVELY: No person is an island. Learn to understand and motivate others. (Calf Raises)
  10. BE HONEST AND DEPENDABLE; TAKE RESPONSIBILITY: Otherwise, Nos. 1-9 won’t matter. (Burpees)

We had a great discussion around each of these traits.  Some of us had attended sales seminars with guests like Zig Ziglar or the self help tapes that we guaranteed to make you a better person. There is no secret sauce, but I try to keep this list above close to me especially when I run into a roadblock.

Great job everyone!

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Merkin Monday

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5 pax came out for 3 miles and 3 11s of merkins.

A rusty COP
Imperial walkers x 15 in bad cadence
Algerian disco dances x 15 (might have remembered that one wrong)
Windmills x 10
Mountain climbers x 15
Alternating toe taps x 10

1st 11 – Diamond merkins/squats w/run up grassy hill
PAX mosied around the target to the Tuesday morning
2nd 11 – Merkins/flutters w/run up Tuesday morning parking lot
PAX nosies back to target, then to the fountain
3rd 11 – Derkins/step-ups w/run around traffic circle
Cut the last one a little short, back in time for COT

Thanks Olaf for the opportunity to lead, and for the push to do the backblast.

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Q & Co-Q (VQ) with Skipper

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The guy has been on a strong trajectory, we call it acceleration, since coming onto the F3 scene a few months ago. After some advertising and excitement, 13 additional PAX joined SKIPPER and YHC, 15 total, for a Block Party throw down.

Announcement of the Qs…check
Disclaimer…check
I surely hope they got their money’s worth. If not, don’t do the following.
Skipper took the PAX on the warmup run to FMCOG for
SSH
Low Slow Squats
Moroccan Night Clubs

Maximus on Q for the DECK OF CARDS!
Diamonds = Diamond Merkins
Hearts = Carolina Dry Docks
Clubs = V-Ups
Spades = Merkins
Jokers, of which there were 4 = 20 Sumo Squats

We didn’t make it all the way through the deck but here’s what we completed:
90 Diamond Merkins
104 Carolina Dry Docks
96 V-Ups
93 Merkins

Hand off to Skipper!!
From the corner of Withers and Academy, run hill repeats up Withers to Watson Street, yes, that hill. It was a ladder with squats at the top and burpees at the top. He’s a sick, sick man.

Mosey back to COT for the final round(s) of Mary.

Great morning to have these guys supporting Skipper’s VQ. Careful, his official, full 45min VQ is on March 30 at Golden Corral!

This COT stuck out to me due to the vulnerability by the guys. This was a true representation of what we have here and man, was it good. So blessed we are.

SYITG
Skipper & Maximus

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Tinsel Utensils back for a combined Bushwood/Snake Pit

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It all started with an invitation from LTrain a few months ago to Q Bushwood and a quick chat with 3D last week to take over Snake Pit since Shatner was IR and do a combo AO beatdown.

I decided to revive Tinsel Utensils and make everyone’s time worth of getting up early and showing up.

We started with a quick mossey around the parking lot followed by moroccan night clubs, low slow squats, low slow merquins and windmills. We split in 3 groups and head over to the next parking lot where I had 4 stations setup with the following, bear crawl to the next station after all exercises have been completed:

Station 1

-> 10 diamond merkins

-> 20 wide arm merkins

-> 30 regular merkins

-> 30 battle rope wave SC

-> 40 Shoulder taps

-> 40 plank jacks

Station 2

-> 5 burpees

-> 5 tractor tire flips

-> 10 sandbag toss (choice of 40# or 50#)

-> 20  Monkey Humpers

-> 30 low squat (touch the ground with hand)

-> 50 calf raises

Station 3

-> 20 slam ball to ground (choice of 10# or 20#)

-> 30 Freddy Mercury

-> 30 Rosalitas

-> 40 Heel Touches

-> 40 American Hammer

-> 40 LBC

Station 4 with cindy

-> 30 overhead press

-> 30 biceps curls

-> 30 high pulls

-> 30 triceps dips

-> 30 Carolina dry docks

Once all station have been completed by everyone about  (30 minute mark) we grabbed the tire and the two sandbags  for an indian walk type of thing, get in line, flip the tire/toss the sandbag once and go back to the end of the line,  alternate between toss and flip; we went up and down the length of the parking lot (about 100 yards)

With about 12 minutes to spare we circled up around the tire, and we took turns flipping the tire, two flips and go back to your spot, one round of plank, one round of squats, one round of LBCS, with one minute left we hauled all the gear back to the trailer for COT.

Some PAX loved it and some whined a  lot, it was a great opportunity to meet new guys.

Thanks LTrain and 3D for the opportunity to lead.

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Miles under cover

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8 said no to the fartsack and chose the DRP at Colosseum. YHC was conflicted over whether or not to keep the PAX under cover or not, so naturally we chose both.  Here’s what happened:

PAX were disclaimed, a mosey to the West end of the school and in the small parking lot, we circled up for COP.  WIndmills, burpees, imperial walkers, burpees, hillbilly walkers, burpees, low slow squats, Moroccan night clubs in the people’s chair, burpees and side straddle hops were done in varying quantities.   YHC decided it was time to go under cover, so we moseyed toward the center junction of the middle and elementary schools after stopping at the flag for a Pledge of Allegiance.

Main Event – Part 1:  4 corners under cover.  8 PAX made for appropriate (and even) partnering.  PAX paired off in 2’s and ran to each station, coming back to the middle after every stop.  Every time PAX came back to the middle they did 5 burpees.  2 rounds were completed of the following:

Station 1 – 3 burpees, 16 rosalitas, 21 diamond merkins

Station 2 – 3 burpees, 16 hello dollys, 21 wide arm merkins

Station 3 – 3 burpees, 16 flutters, 21 merkins

Station 4 – 3 burpees, 16 mountain climbers, 21 shoulder taps

After completion we moseyed toward station to and took some wall while assuming the people’s chair – where PAX sounded off for the things for which they were grateful.

In honor of the nantan’s appearance, it seemed only fitting the part two was jack webs – PAX did all of them up to 10 & 40.

A mosey after that to COT brought us to 0558 so a 2 minute geometry class was held where PAX worked with the protractor in varying degrees with 0 and 90 being the crowd favorites.

0600 came upon us, JWOW split for a double down, announcements were given and prayers and praises were offered up.

Thanks to Long Duck for the call.  YHC was honored to be sharpened this morning by a strong group of HIM.

Grateful and until next time,

Cyclops

 

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5 @MettleForger used Gryllz’ Gadgets

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5 Pax avoided a mid-day nap and got better instead!  StraightUp earned the last MettleForger Patch!

Warmup In Cadence:

  • 10 each of SideStraddleHops and Beast Merkins,
  • 10 each of Goofballz and Beast Merkins,
  • 10 each of FrontStraddleSealJacks and Beast Merkins

The Thang:

  • Alternating sandbag compound movements ( bending two joints at once ) followed by movements with other equipment.  After each set, pax were instructed to do 20 SideStraddleHops/Goofballz/or FrontStraddleSealJax.  Wienke below:
Station 1 Station 2 Station 3 Station 4 Station 5
Sandbag Sandbag Sandbag Sandbag Sandbag
Sandbag 20 lb SB 35 lb SB 50 lb SB 75lb SB 40lb SandCake
Exercise Lunge-Chop Curl to Press Squat Fireman Slam Front Raise to Tri Press
12 Reps 12 Reps 12 Reps 12 Reps 12 Reps 12 Reps
Kettle/Gear Kettle/Gear Kettle/Gear Kettle/Gear Kettle/Gear
Kettle/Gear 20lb KB 30lb KB 40lb KB 75lb Spartan Bucket Dip Stand
Exercise Squat Figure 8 Forearm Curl KB Swing Deadlift Dips
12 Reps 12 Reps 12 Reps 12 Reps 12 Reps 12 Reps
Cardio Flight Side Straddle Hops
Goof Balls
Front Seal Jacks

Q unable to attend Prayers/Praises due to a work call and Pax led themselves.

Q is thankful for help of Pax to load equipment in trailer.

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