Benches

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WARMUP: ssh, HBW, Wm, iw
Mosey to flagpole at GHES. Pledge. Yoga flow- sun salutation – down dog – plank – up dog – plank – left arm high – right arm high

THE THANG: mosey to benches by track

4exercises
10 step ups
10 irkins
10 dirkins
10 dips
Plank for the 6
mosey around basketball hoop

Completed 3 rounds increasing rep counts to 15 & 20.

4 exercise
10 Split squats – L
10 Split squats – R
10 Calf raises
10 Big boys
mosey around basketball hoop

Completed 3 rounds increasing rep counts to 15 & 20.

On the way back to COT (breezeway in front of school)
Lunge walk 3 pillars
1 burpee
Lunge walk 3 pillars
2 burpee
Lunge walk 3 pillars
3 burpee

MARY: flutter, box cutter
ANNOUNCEMENTS: Q school tomorrow at cockpit: Q source tomorrow at Panera; bethel men’s shelter next Thursday;
COT: adolescent mental health

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Hominy Grits

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Warmup
Calf Raise, Imperial Walker, Moroccan Night Club, Cherry Pickers, Merkins, LBC

Farmer’s carry to Cindy Storage

Mosey to Hominy’s parking spot and back to Cindy Shack.

AMRAP (as many rounds as possible)
40 reps Exercise
30 reps Mountain Climbers
20 reps Exercise
10 reps Merkins
Farmer’s Carry up the hill and back.

List of Exercises:

  1. KB One Arm Row (rep count for each side)
  2. Cindy American Hammer
  3. KB Swings
  4. Cindy Overhead Press

Farmer’s carry back to COT

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Bells, Bags, and Burpees

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WARMUP: stretching, washers, grass pickup, iron cross
THE THANG: 400 m run with weight, 30 lateral burpees, 30 lunges each leg, 30 kettle bell swings, rinse and repeat going down to 10 reps and back up again for extra credit
MARY: planks, merkin hold at 6”
ANNOUNCEMENTS: newsletter, convergence coming up
COT: Remember Vietnam vets, families and marriages

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2nd Annual F3 The Fort 9/11 Memorial Stair Climb

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9/11/2001 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as we knew it was forever changed after that day.

This was the 25th anniversary of that horrible day.

110 stories / floors per tower
Approx 2,071 steps in each tower
1,100 – 1,200 ft elevation gained per tower
2,753 souls from both towers perished

The football stadium bleachers at Nation Ford High School (aka Honey Badger, Ring of Fire, and Varsity), there are 6 rows (the larger two-way rows) of steps, each row with 34 steps. Going up then down each of the 6 rows gets you 204 steps, which is one round. Repeat that 10 times, or 10 rounds, +1 more row, you have 2074 steps. But we are going for elevation gain, not step count. By doing at least 14-15 rounds of NaFo steps, everyone hit the mark on elevation gained and over 2,100 steps.

Some were slick (no ruck), some wore rucks or weight vests, some had sandbags, some did a combo of all the above. We launched at 0600, and were done by 0730. Excellent work by everyone involved.

If we fail to remember significant events in our history, we are destined to eventually repeat them. NEVER FORGET.
This will be back again next year, hopefully closer to 9/11.

SYITG
-NASA

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Bert

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WARMUP: Brief tour of our 0.25mi loop
THE THANG:
50 burpees
400m run
100 merkins
400m rub
150 lunges
400m rub
200 squats
400m run
150 lunges
400m run
100 merkins
400m run
50 burpees

I believe all pax made it through at least half. Nobody got to the last burpees.

MARY:
ANNOUNCEMENTS:
COT:

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MCHale’s 4 miler

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WARMUP: OYO
THE THANG:
Harvest pointe
Market street
Cross Sutton to
Founders st
Straight onto Settler heights dr
Straight onto Stratford run dr
Cross new gray rock to
Harvest pointe
Down to the end and back
4mi

MARY: no
ANNOUNCEMENTS: Convergence, Soul2Sole Flag hand off, Q School
COT: yes

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Go Bills workout

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WARMUP: SSH, LSS, mosey, some Broga
THE THANG: moseyed over to side of Harris Teeter (for a little contact high 😳)
Wall sit as one Pax ran to concrete and did 3 burpees, halfway through changed to balls to the wall.

Then moseyed over to start the real thang:
Exercise 1: Merkins – MOT to Exercise 2: lunge walk
Exercise 2: Flutters – MOT to exercise 3: burpees broad jumps
Exercise 3: Squats- MOT TO exercise 4: run
Exercise 4: dips- MOT to Exercise 1: bear crawl.
Started with 5, then went up by 5 each time we got back to Exercise 1.
All got up to about 25…

ANNOUNCEMENTS: lots…read newsletter
COT: stays in COT

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Recess Time

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Disclaimer shared, The Yard Historian Minutes
WARMUP:
10 of each:
MNC
Wind Mills
Cherry Pickers
Hillbilly Walkers
Imperial Walkers

THE THANG:
4 Recess games of Yesterday

  • Game 1 — Red Light, Green Light: Everyone lines up on one end of the lot/field. Green Light = mosey/run. Yellow Light = walking lunges. Red Light = freeze and do 3 squats. If someone gets caught moving on Red Light: 3 burpees for everybody. Keep it moderate by making this more ridiculous than fast.
  • Game 2 — Four Square: Mark four corners roughly 20–30 yards apart. Each corner gets an exercise: 10 Merkins → 15 Squats → 20 LBCs → 10 Carolina Dry Docks. Travel between corners using different “playground transportation”: bear crawl for a short section, side shuffle, backward mosey, regular mosey. Complete 2–3 rounds.
  • Game 3 — Dodgeball Without the Dodgeball: Split into two teams on opposite sides. Q calls an exercise—plank, squat hold, Al Gore, etc. One PAX from each team races to the center and plays Rock-Paper-Scissors. Winner returns; loser does 5 reps of a called penalty exercise before returning. Next two PAX go. Completely unnecessary competition will naturally become extremely serious. 😂
  • Game 4 — Sharks & Minnows: One or two PAX are Sharks in the middle. Everyone else crosses the Yard. Tagged PAX do 5 squats + 5 Merkins and become Sharks. No tackling, diving or NFL combine nonsense—just tagging. Last Minnow standing gets absolutely nothing except bragging rights.

MARY:

  • Dips, Gas PUMPERS, Burpees, Heel Touch, Calf Raises, Merkins, LBCs variations

ANNOUNCEMENTS: Anniversary 9/29
COT:
Always stays in COT.

Recess Time

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The longest mosey…..

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WARMUP: Mosey down then up Kingsley Blvd. Merks, SSH, Nightclubs, LBCs, FreddieMercs, Squats and Burps
THE THANG: 9s ( 2 exercises each side of parking lot) Merks/squats-Iron Mikes/OH claps. Board of pain ( 5 exercises ( Squats, Merks, BBS, plank Jax, Seal Jax)
MARY: Extended Mary (7mins) each pax took a turn leading – we had box cutters used twice with some Vups, Gas Pumpers, and Stretching.
ANNOUNCEMENTS: Bethel, Convergence and newsletter
COT: Powerful

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