Captain Therkin to the rescue

WARMUP:

Mosey to front of movie theater
SSH, Imperial Walkers, Moroc NC, British NC, Seal Claps, Overhead Claps- nice shoulder burn after that series, Calf stretch, Runners Pose, down/up dog, merkins  

THE THANG:  

Main parking lot, at every light post alternate between 10 Squats, 5 Mike Tyson’s.  Go from one end and then back. Repeato but second round is 10 lunges, 5 big boys  

Head to back parking lot.  Running around perimeter we stop at the four corners plus two midpoints (6 rep stations).  First round 5 burpees at each station.  Second lap, 10 hand release merkins, then 10 wide arm merkins next station, 10 diamond merkins,   repeat the three to cover the six stations.

Another mosey around lots heading back to front of theater for a Captain Therkin web: 1 big boy, 4 amer hammers 2 merkins
2 bb, 8 hammers, 2 merkins  
Continue up to 10 bb, 40 hammers 2 merkins.    

Almost out of time, head back to COT ~2miles covered.  

Announcements- Emilio’s pizza for 2nd F in the fort tonight.  
Prayers- for Cutlet, Shamrock, Sugardaddy’s M., Goose’s grandfather.  Q takes us out.    

Great AO, lots of space to work with, good lighting. Always good to meet some new pax from The Fort. doing some good cross marketing to secure Q’s- three Waxhaw guys over 4 weeks! on Q next Thursday

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No Shower Curtain, No Problem

WARMUP:

SSH x 25

THE THANG:

Mosey around lot mixing in Low Slow Squat, Merkin and Flutter

Mosey to benches near hill and complete 2 rounds of step ups, dips, derkins.

Grab a coupon from nearby rock storage facility.
Move towards hill.

10 curls at top, shuffle to bottom, 10 burpees at bottom, shuffle to top, 10 OH Press at top. Shuffle back to bottom, Lunge Indian Walk back up the hill.

Carry coupons back to storage.

Wall Squat count to 10 waterfall
Balls to wall count to 10 waterfall
Mosey to Pullup Bars

Farmers Only lead
2 rounds of:

Max pull ups
Duck walk to corner 1 – Diamond Merkins
Lunge Walk to corner 2 – Big Boy Situps

Mosey back to hill. Run down and Cubbie led exercise at bottom. Run to top and Escargot led exercise at top.

Mosey back to COT

ANNOUNCEMENTS: Jaeger 7/27, Stuff the Bus
COT: Went around and shared Prayers/Praises

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4 Corners of Pain

WARMUP: Yes

THE THANG:

4 Corners Circuit/4 Stations/5 Exercises Each Station
Run a Lap After Finishing Each Station (after carry)
Transport KB Between Each Station With Carry/Exercise

Station 1:
Goblet Squat x 20
OH Press x 20 (L/R)
Merkin x 20
American Hammer x 20 (L/R)
OH Carry to Next Station

Station 2:
KB Swing x 20
Bent Row x 20 (L/R)
Mountain Climber x 20 (L/R)
KB Side Bend x 20 (L/R)
Suitcase Carry to Next Station

Station 3:
Lunges x 20 (L/R)
Curls x 20
Burpees x 20
KB Around the World x 20
Murder Bunny to Next Station

Station 4:
Deadlift x 20
Skull Crusher x 20
Plank Jacks x 20
KB Sit Up x 20
Goblet Shuffle to Next Station

Repeat until time

MARY: Yes
ANNOUNCEMENTS: Newsletter
COT: Yes

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Beautiful Morning Beatdown

WARMUP:
Rolling in late, had stepped up to start the beat down while I got out of the car. I gave a quick disclaimer and continued with a warm up of IW, SSH, LSS, runner’s stretch, merkins, MC.

Mosey around the campus. Every few hundred yards, circle up to hold a plank for the 6, then five merkins. Then continue. After about 5 minutes of moseying and merkins, an unnamed PAX asked whether there was a weinke for this workout to which I ~threatened~ answered, be careful what you wish for. We moseyed some more and after the second lap, we went to the railings at the back of the theater for supine rows x15 oyo. Mosey to more railings and more supine rows for a total of three sets & mosey back to COT to unload some kettlebells from my car

THE THANG
Partner up and each pair grab one of four kettlebells: 20LBs, 25LB, 35LB, 50LBs. With partner & bell slow mosey to the ~bottom of the hill~ adjacent parking lot. The bells are arranged from lightest to heaviest. Partner one does exercise with the kettlebell and partner two runs to the opposite side of lot, does and exercise and return, and switch. After each set, all pairs rotate up to the next bell, except the PAX who were on the 50LB, they get some relief by going to the start. We did this until all PAX got in reps with all the bells before starting a new round of exercises which were:
P1: KB swings, P2: 3 burpees
P1: one arm row, P2: 3 merkins
P1: thrusters, P2: 3 lunges 2is1
P1: Romanian DL, P2: 3 flutter 2is1

Riffle carry the bells back to COT, swapping with your partner or another PAX as needed.

It’s always an honor to lead in the Fort and always fun to challenge myself as I hope I challenged the PAX. Good work to everyone and let’s hope I didn’t scare away the FNG

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Sweaty Masey Marathon Prep

WARMUP: Discuss the route
THE THANG: A 4-mile run through the Masey neighborhood and Dobys Bridge with some hills along the way
MARY: American Hammers and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Boot-Camp

WARMUP: Merkins, Moroccan Night club, Side Straddle-Hop
THE THANG:
MARY: LBCs
ANNOUNCEMENTS: Read your news letter
COT: prayers and Praises 4 members of PAX

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Goose’s B-Day

WARMUP: We started off with 49 SSH in honor of my birthday. We did a few more warm up exercises then got to it.

THE THANG: I decided to add 4 and 9 to give us 13 reps of each exercise. We mosed to the lower parking lot past the theater. We ran the length of the lot with 3 stops along the way to perform the following exercises then repeated it on the way back. I planned for 6 rounds but we only had time for 4.
Round 1 – Burpees
Round 2 – Low Slow Squats
Round 3 – Lunges
Round 4 – Bomb Jacks

Moseyed back to the flag.

MARY: Ring of Merkins, staying in a plank position we each took turns doing Merkins until we got to 50.

ANNOUNCEMENTS: H.I.M Camp, CSUPS, read the Newsletter.
COT: Prayers for kids, parents and teachers over the summer. @cutlet foot surgery @Tron and his son Josiah. And praises from for another year and turning 49. Thankful for F3 and the blessing it has been for me.

As always it was an honor!!!

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The Tortoise and The Hare

A Hare was making fun of the Tortoise one day for being so slow.
‘Do you ever get anywhere?’ he asked with a mocking laugh.
‘Yes,’ replied the Tortoise, ‘and I get there sooner than you think. I’ll run you a race and prove it.’

The Hare was much amused at the idea of running a race with the Tortoise, but for the fun of the thing he agreed. So the Fox, who had consented to act as judge, marked the distance and started the runners off.

The Hare was soon far out of sight, and to make the Tortoise feel very deeply how ridiculous it was for him to try a race with a Hare, he lay down beside the course to take a nap until the Tortoise should catch up.

The Tortoise meanwhile kept going slowly but steadily, and, after a time, passed the place where the Hare was sleeping. But the Hare slept on very peacefully; and when at last he did wake up, the Tortoise was near the goal. The Hare now ran his swiftest, but he could not overtake the Tortoise in time.

After the race, the Tortoise and the Hare reflected on their experience and realized that they could learn from each other. The Tortoise admired the Hare’s speed and agility, while the Hare respected the Tortoise’s determination and steady pace. Over time, they became good friends.

To celebrate their newfound friendship and the lesson they learned, the Tortoise and the Hare decided to organize an annual relay race for all the animals in the forest. This relay race would commemorate their initial rivalry and highlight the importance of both speed and persistence.

In the relay race, teams of animals would pair up with one fast runner and one steady runner, working together to complete the course. The Tortoise and the Hare served as ambassadors for the event, encouraging all the animals to participate and cheering on every team, regardless of their speed.

The relay race became a beloved tradition. The friendship between the Tortoise and the Hare remained a symbol of unity and cooperation, reminding everyone that they could achieve great things by appreciating and supporting each other.

Team Registration

The Tortoise and The Hare will be a relay CSAUP with equal amounts of Ruckers(Tortoises) and Runners (Hares). Teams can consist of 2, 4 or 6 players.
No team? Show up and you’ll be added onto one!

Rules:

Each person runs a lap on a track as fast as possible, handing off to the next leg. Ruck weight has to be at least 30#. The distance covered will be 12 miles.

  • 2 man team – 6 miles (24 laps)/person
  • 4 man team – 3 miles (12 laps)/person
  • 6 man team – 2 miles (8 laps)/person

The TWIST:

  • Teams can mix and match who runs and who rucks, but it has to alternate between running slick and rucking.
  • E.g. Person 1 runs lap 1 slick. Person 2 rucks lap 2. Person 3 runs slick, person 4 rucks, etc. until all laps are complete.

Registration:

Pick your team size, name, and members and register at the link below

Team Registration

No team? Show up and you’ll be added onto one!

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