WARMUP: None
THE THANG: wander 3 miles around Kingsley with two kettlebells for the pax to share. We stopped and did 50 Merkins along the way
MARY: none
ANNOUNCEMENTS: tortoise and hare, murph, read your newsletter
COT: prayers for the Wyatt family
WARMUP: Disclaimer and light jog to the space between Walgreens and Jersey Mikes for COP
THE THANG:
COP (all in cadence): SSH x 25, Squat x 25, Mountain climber x 25, Freddie Merc x 20, LBC x 25, Windmill x 10, Diamond merkin x 15, back and shoulder stretch LH/RH, Jump squats x 20
Make a loose formation and mosey to the HT lot near the brick landscaping wall on the left side of the lot. The Pax stopped 4 times and did 5 burpees at each stop on the way to the wall.
At the wall, we did 11’s. Decline merkins and dips OYO (crowd pleaser).
Mosey about 20 yards from the wall and plank it up facing the wall. Hold plank/6″/elbow plank while the Pax, one by one, ran to the wall, did 3 box jumps or step-ups, and ran back.
Mosey to a section of striped lot across two rows and side shuffle along the striped rows in a zipper fashion for 6-7 rows. At the end of each row, do a burpee. Al Gore for the 6. Rinse and repeat back to the start, substituting bomb jacks.
Mosey to the small grassy area next to the landscaping wall for a traditional Jack Webb (1:4, merkins and overhead claps to 10)
Mosey to COT for Mary.
MARY: Box cutter x 20, American hammer x 20, Hello Dolly x 20, Superman hold x 2
ANNOUNCEMENTS: Murph Workout on Memorial Day after regular F3 workouts, Hog and Coyote, Tortoise and Hair CSAUP’s coming up. Read your newsletter!
COT: Prayers for ST’s friend Becky and JWOW’s neighbor with cancer. Also, Half Shell’s father-in-law (grand-father-in-law?)
Whew – summer’s coming. There’s much more sweat today than in the past few weeks. We hit the shoulders hard today with the 11’s and Jack Webb’s. I think those will be felt tonight. Great to see <@U07TVBVVC3X> today and looking forward to his V-Q next week at GC. Everyone put out a great effort today, and it’s always a pleasure to lead the Pax at <#C02PFBMMZL6> – one of my favorite AO’s of The Fort! Thanks again for the Q-spot <@U01CGBKBQ64>
We paired up with a partner to run with depending on your current speed and endurance. We pushed and listened to each other to strengthen our minds and soul with various ranges of miles between 3 to 5 miles depending on the running duo you were part of. Great and safe place to express your burdens.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: Rucked a loop around and through Main Street checking out the new Lego store, Bricks and Minifigs?
THE THANG: Veterans Park ruck loops stopping for 25 Cindy Curls, 25 overhead presses, 25 rows, and 1 loop carrying Cindy, followed by another big loop.
Made 2+rounds
MARY: Nah
ANNOUNCEMENTS: 2026 Cannoli Run, Dawn Patrol News coming!
COT: Prayed out with Gratitude of all the blessings we have among us.
WARMUP: ImpWalkers, ChPickers, SSH, Windmills, Bro(Y)oga
THE THANG:
1. Modified Secret Service Snatch Test.
1. Bell weight/ Required Reps / Time limit
1. 50 / 200 / 10:00
2. 45/ 222 / 11:06
3. 40 / 250 / 12:30
4. 35 / 286 / 14:18
5. 30 / 333 / 16: 39
1. If done early… Repeat warmup exercise of choice until all are done
1. Dora: 150 Merkins & 2-Bell Farmers Carry
1. More was planned, but was cut short due to time
Actual SSST: https://movemoresitless.wordpress.com/tag/secret-service-snatch-test/
MARY: 100 LBC, mixed Bro(Y)oga
ANNOUNCEMENTS: Blood Drive, Bethel, etc…
COT: Held / Aye
WARMUP: Side straddle hop, cherry pickers, windmills.
THE THANG: Ruck to pain station 1, (20) Ruck Curls, Ruck up halfway to the big hill, (20) Ruck Curl and Upright Rows, Ruck Up the Big Hill, add Calf raises to the list, ruck through the woods out to the church, 20 squats and finish.
MARY: LBCs, more LBCs, flutters, dollys, mercury’s, and more.
ANNOUNCEMENTS: MURPH, second MURPH
COT: Prayers and Praises
WARMUP: Disclaimed – then off
THE THANG: Richard’s crossing to front street to Berkshire circling as many times as selected then returning the way pax went out.
MARY: Nope – open to all men. She was not there.
ANNOUNCEMENTS: Took place. Read your newsletter.
COT: 5th core principle.
Assassin – thanks for the call. :eye:
23 at <#C02PN3FTFJP> this morning. The plan, 1/2 mile loops with 4 pain stations.
Pain Station 1 – 5 burpee bomb jacks, each lap first 15 pax added 2 reps (leaders did 15 reps on their final lap)
Pain Station 2 – 5 plank jacks on elbows and 5 Freddies (2 sets)
Pain Station 3 – Parking lot merkins, +1 merkin at each parking slot line, bear crawl to next line( 15 total)
Pant Station 4 – Squats and lunges (10 reps each)
Back to station 1
Total mileage was around 3.5.
Great work everyone!
Read about the 2 fallen soldiers Bradley and Bell, then stated the F3 Mission and 5 Core Principles.
WARMUP: SSH, Windmill, Imperial Walkers, Moroccan NC, Strawberry Pickers
THE THANG:
Workout 1: Dedicated to Bradley: 3 Rounds
Round 1= 5 Pull-ups-Run-10 Burpees-Run
Round 2= 5 Pull-ups-Run-20 Burpees-Run
Round 3= 5 Pull-ups-Run-30 Burpees-Run
Workout 2: Dedicated to Bell: 3 Rounds; Using Cinderblock
Round 1= 20 Deadlifts-10 Merkins-10 Front Squats; Round 2= 20 Deadlifts-20 Merkins-10 Front Squats; Round 3= 20 Deadlifts-30 Merkins-10 Front Squats
Workout 3:
Round 1= 20 Chest Press w/ Cinderblock-20 LBCs-10 Alternating Lunges; Round 2= 20 Chest Press w/ Cinderblock-40 LBCs-10 Alternating Lunges; Round 3= 20 Chest Press w/ Cinderblock-80 LBCs-10 Alternating Lunges
Workout 4: Rinse and Repeat till 6:00:
Start at goal line and perform 20 Plank Jacks-Bear Crawl to 50 yard line-20 Shoulder Taps-Run Back to goal line-20 Mountain Climbers
MARY: She was not available today due to recovering from the weekend festivities ?
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: ImpWalkers, ChPickers, WMills, HBWalkers… mosey to track/ endzone, then the Motivator, Down-Dog
THE THANG:
R.1: EZ-50 yard line pax choice of
– Fireman’s Drag (swap at 25)
– Piggy-Back
– Cocaine Bear crawl (2 merkins at each 5-yd. Line)
@50:
– IC: 10 Hello Ladies, 20 Plank-Jacks
– OYO: 30 BigBoiz, 40 Heel-taps
– CBCrawl back to EZ
Intermission: “The Violator” (corner to center of Field goal posts) -if unfamiliar, this is a bent-over-row, using partner‘s body weight… Done in caterpillar fashion (similar to cheese grater).
R.2: EZ-50 pax choice:
– Sparrow Runs (back to back: 1 pax carries other… who performs Rosalita during the ride)
– Walking Lunges
@50:
– IC: 40 AmHammers, 30 Gas Pumpers
– OYO: 20 LBC, 10 DyCockroaches
Return to EZ… same MoT
R.3: up & down bleachers till ~5:55
MARY: Pax- Derived Ab-Lab
ANNOUNCEMENTS: newsletter stuff
COT: yes