BBQ

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3 men showed up at The Fort this morning. Quick disclaimer and we were on our way towards the Print Shop. Stopped at the town hall office building for some dynamic stretching, Step -ups and dips next store, Muscle ups at the wall. Continued on to the park overlooking Main Street. Bear crawl/Merkin combo along with lunge walk/ squat combo.
Arrived at the pull-up bars for 4 sets of pull-ups, leg lifts.
Headed back to main street where Grout had a plan. Light pole shuffle run, 1 burpee at each, 1 merkin plus an additional merkin at each pole. 15 poles , 120 merkins total.
Back to WEP for some Mary.
Great job guys!

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Inaugural The Fort 9/11 Memorial Stair Climb

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When: Saturday 9/13/2025, 06:00 – completion
Where: Nation Ford High School, Football Stadium
Why:
9/11 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.
What:
In honor of the 24th anniversary of that fateful, horrible day, we will be doing a 9/11 Memorial Stair Climb.
Each of the NYC Twin Towers had 110 stories and 2,070 steps. 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. We would run all 6 rows 10 rounds, then add one row to make it 66 rows total. Granted we’d be going up 66 times, down 66 times, but we’d get the total step count in. To keep things easy, we decided to do 11 total rounds.

After some encouraging words and lifting up some words in respect and honor of those lost, we set off. Some ran, some speed walked, others rucked. A few replicated the 60-70 lbs average load a fireman carries when prepped to fight. Coupons were added to the mix too. Work was done, excellent fellowship was shared, and the patches were well earned. Everyone did a GREAT job. It was quite a morning.

One thing – the stairs in twin towers, all 110 stories, would yield an elevation gain of 1,100 ft. Unfortunately, after 12 rounds or so, I only got 900 ft elevation gain. SO…..doing the math, next year we will be going for the elevation gain, which means we will have to do 15 rounds total of all those steps.

Thanks for the opportunity to lead.
NASA

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Backblast of a Slacker!

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WARMUP: Negative.
THE THANG: 4 PAX & 2 Sandbags made their way to the Colosseum then back to 160 but not before walking backward with the sandbag up the hill. Yes, that hill.
We then crossed 160 and made our way into Brayden for a walk around and another uphill/backward trek.
We logged a few more steps, too.
MARY: Nope.
ANNOUNCEMENTS: Yes
COT: Yes

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1 Shovelflag, 2 Qs, Triple-check, and Lots of Rocks

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WARMUP:
Jekyll started out. Standard fare for warm up before starting a mosey.

THE THANG:
Mosey down to lowest point in Kingsley area. Pax instructed to “chose wisely” from the pile of quarry rocks.

Together, pax did 3 rounds of 3-sets of exercises:
– Curls
– Overhead presses
– Tricep extension

Q stick handed over to OldBay where we moseyed up to shopping center stairs (near the hotel) to find instructions for “Triple Check”

Pax form groups of 3. From each group, 1 pax does a wall sit, one an exercise (listed below), and one runs around the shopping center building (including up the stairs). Once all pax in the group had done all positions, moved on to the next exercise. The exercises were as follows:

1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box Cutters

Times up! Head back to COT.

COT:
Shovel flag hand-off from Jekyll (co-founder of Dawn Patrol) to YHC. Big shoes to fill, and honored to have the opportunity to lead at this amazing AO.

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Soul to Sole and BBQ

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This AO is designed to enjoy fellowship and get some rucking miles. Pax are encouraged to have conversations with each other throughout the workout creating the glue of F3.

With that being said I decided we would stay within the confines of Kingsley and explore all the hills it has to offer. The one surprise was that we would walk up all hills backwards.

We cover 3 miles and probably close to half was backwards.

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Non-Alcoholic Drinking Game F3 Workout

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Soundtrack: Amazon Music Playlist (curated by Amazon Music) “REDISCOVER THE ‘80S: College Rock

WARMUP:
– Mosey a lap
– Mountain Climbers
– Big Boy Sit-ups
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– LBC

FLIP CUP DORA: 80-160-240 Dora. Run down to the table, and try to flip the cup upside down. One attempt only. If you do it successfully, then you get to take 10 off of your required number of reps for the current exercise.
– 80 Merkin
– 160 Squat
– 240 LBC

RED OR BLACK: Do an exercise, and then bear crawl to the table. Declare red or black. Flip a card. If you get it wrong, you do a burpee. If you get it right, carry on. Nur back to the starting line and repeat with the next exercise.

– 30 Big Boys
– 15 Merkins
– 30 Low Slow Squats
– 30 Bicycles

WATER PONG: Split into two teams. Do two exercises, then run to the table. Take one shot. Run back. Repeat with the next set of exercises. When the game is won, the losing team does six burpees. The winning team only has to do the amount of burpees of the cups that are left on their side. No bringsies backsies. No bouncing allowed. No rebuttal.
– 20 Carolina Dry Docks 30 second plank
– 30 Calf Raise 20 Flutters (count on the left leg)
– 10 Mike Tysons 30 LBC
– 30 Squats 20 American Hammer

Concluded with MARY.

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Cones and Reps at The Ranch

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WARMUP: Quick mosey with a stop for mountain climbers, MNC, low slow squats
THE THANG: Mozy over to Springfield Middle School where we placed four evenly-ish spaced cones the length of the drop off before you get to the hill. From the start we ran to the first cone for 20 reps each of shoulder tap merkins, monkey humpers, box cuttahs, and plank jacks then ran back to the start. From there we ran to the second cone for dips, squats, flutters and Mike Tyson’s. Back to start then to cone three for CDD, bomb jacks, American hammers, SSH. Ran to start then on to cone four for merkins, calf raises, BBS, and burpees. (20 reps for each exercise at each cone)
Quick mozy back to start then we ran to the top of the hill and partnered up. At the top of the hill, each partner did three burpees then ran to opposite sides of the hill for 50 reps each of the selected exercise. After each exercise they ran back to the top for three burpees with their partner. Rinse and repeat with SSH, LBCs, Merkins, Squats, Overhead claps, CDD.
Mozy back to COT with a stop to pickup all the cones.
MARY: No dedicated Mary time but we got it in.
ANNOUNCEMENTS: Q source, convergence, newsletter
COT: Prayers for family, local teacher who passed

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Set the standard

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WARMUP: basic
THE THANG:
Timed 1-Mile Run – Target 8 minutes

4 corners, 2 rounds – around the theatre

1.Merkins – 30
2. Squats – 100
3. Big Boy Situps – 50
4. Broad Jumps – 20 yds

1.Bear Crawls – 20 yds
2.Lunges – 20 each leg (40 total)
3.American Hammers – 50 each side
4.Burpees – 20 reps

Finisher:
Step-Ups – 10 each leg 20 total
Dips – 20 reps

MARY: flutter, Freddie mercury, piston crunch, planks
ANNOUNCEMENTS: newsletter

COT: Pray for Men to set and hold the standard, in fitness, self discipline, family, faith, fellowship, at work, our communities, and our culture.

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Honoring the OGs-13 years of The Dort

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WARMUP: mosey to front of FMMS. All exercises done IC, 13 reps. SSH, squats, Mtn. Climbers, MCs
THE THANG: head to the bottom of the entry hill & grab a coupon. 20 curls, run up and back, 20 tri extensions, up & back, 20 squats, up & back. Rinse & Repeat. Head to the wall for wall sits & Flying Squirrels. To the court for an old school Dora with Merkins, Squats, LBCs. Last stop: grassy area for some Jack Webb. Solid group that included all 3 of Headspin’s sons. Enjoyed leading these men in the Gloom
MARY: no time
ANNOUNCEMENTS: FM Care Ctr., upcoming Convergence, read newsletter
COT: prayers for Badland’s biopsy & Double D’s family.
Signed,
Short Sale

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11s and miles

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WARMUP: pledge
THE THANG: run to church corner down academy do 1 merkins. Then run all the way up hill to print shop then to pull up bars. Do 11s with pull ups and toes to bar. Run back past ABC store turn right on academy and go back down to church corner.
MARY: toes to bar count.
ANNOUNCEMENTS:
COT:

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