Category: Cockpit

Blown away at Cock Pit

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WARMUP: SSH, WM, Down/up dog
THE THANG: mosey to student parking, 5 rounds of 4 corners, 10 merkins, 15 dips, 20 heels to heaven 25 calf raises. Mosey to grass behind the wall and flip the tires we found to the wall, held wall for awhile then flip tires back. Mosey to bottom of hill, each light up 5 squats, and 5 wide/diamond merkins to the stop sign
ANNOUNCEMENTS: Bethel and trash
COT: Even with just two.

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Red Herring Barcetta

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WARMUP: Yes. Even did some merkins with our feet elevated as part of it. Guys were not happy.
THE THANG: Ran over to the old America Jackal grounds. Did some string of pearls around the school including: Bulgarian Split Squats, Toy Soliders, Bear Crawls, Rugby Sprints, a moment of 4 corners (merkins, squats, lunges, burpees).

Finally got to the field for Red Barcetta: https://f3thefort.com/2020/02/18/red-barchetta-test-drive/

100 yards & 100 SSH
75 yards & 75 mountain climbers
50 yards & 50 LBCs
25 yards & 25 merkins
10 yards & 10 burpees

Didn’t quite have time to work our way back up, but we got past the burpees, merkins, and LBCs.

MARY: Imperial Squat Walkers instead

ANNOUNCEMENTS: Read the newsletter. You can find it from the homepage

COT: was held

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Hills are alive

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Warmup
SSH
Moroccan Nightclubs
Michael Phelps
Low Slow Squat
Merkin
Broga
Bear Crawl and Crawl Bear w partner
Duck walk and squat
Karaoke and LBC

Hill work
Merkins /Bear Crawl
Squats/Lunge Walk
Carolina Dry Dock/Toy Soldier
Big Boys/Power Skips
4 rounds
5
10
20
40

Mary was all upright alright

ANNOUNCEMENTS: newsletter
COT: staying warm

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Wait… I thought Olaf was on Q

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WARMUP:
20 SSH IC
10 Windmills IC
10 Moroccan Night Clubs IC
10 Cherry Picker IC
Plank Warm Up

THE THANG:
Partner DORA
100 Merkins
200 Squats
300 LBC’s

Lunge Worm

11’s
Lt. Dan Magic Legs : BBS

MARY:
Not enough time

ANNOUNCEMENTS:
Tortoise and Hare
Newsletter

COT:
Prayers were shared
Sometimes people don’t show up.
Doesn’t matter what the reason.
Step up and lead regardless.

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Up 1-0 & a FNG

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WARMUP: mosey to the back of football stadium – exercises in cadence
Windmills
Cherry Pickers
Plank, down dog, up dog, plank
Merkins
Peter Parker’s
Shoulder Taps
Low slow squats
Add Moroccan night clubs
Seal Jacks

THE THANG: Sweet 16 – Partner up for a de-escalating sweet 16. Partner 1 exercises, partner 2 runs then flapjack until complete

16 burpees
15 burpees
14 burpees
13 burpees
12 burpees
11 wide arm merkins
10 wide arm merkins
9 wide arm merkins
8 wide arm merkins
7 wide arm merkins
6 – diamonds
5 – diamonds
4 – diamonds
3 – diamonds
2 – diamonds
1 – diamond

Mosey to wall by band lot and hold people’s chair of gratitude. Each pax voiced one thing for which they were grateful.

On to rugby sprints
Exercises in cadence at various quantities followed by a sprint call for a short distance
Squats and a sprint
Merkins and a sprint
Big boys and a sprint

To the hill – more rugby sprints
Squats and a sprint
Merkins and a sprint

Side shuffle Down hill stopping twice for exercises
Squats
Burpees

Mosey to ticket window for geometry class
Protractors with rosalitas and hello dolly’s mixed in.

MARY: big boys and a body destroyer
ANNOUNCEMENTS: always – read your newsletter
COT: 5th core principle

NMM: after completing the sweet 16 all pax acknowledged that those exercises would not have been done had we been left to do them our own in isolation. Community matters and today’s FNG came out for that very reason.

The gift F3 represents to each of us is unique. The common element, however, is that we must share it to fulfill the mission of invigorating male community leadership. How we do that is up to each of us.

Thanks for the call, Pauly D. And Welcome to Fartlek.

Honored,
:eye:

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I’m Hurting, So You Will Too

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WARMUP:

– SSH, Imperial Walkers, 10 count merkins, jog around parking lot (0.3 mi covered)

THE THANG:

Stop 1 → Stop 6 (0.2 mi covered)
– Stop 1 (Start)
– Exercise: Squat Jumps (15)
– Movement to Stop 2: Forward Run up an aisle in the parking lot
– Exercise: Apollo Ono’s (20 single count)
– Movement to Stop 3: Side Shuffle across 3 aisles (Left lead)
– Exercise: Reverse Lunges (20 single count)
– Movement to Stop 4: Nur down an aisle
– Exercise: Apollo Ono’s (20 single count)
– Movement to Stop 5: Side Shuffle (Left lead) across 3 aisles
– Exercise: Merkins (20)
– Movement to Stop 6: Forward Run up an aisle
– Stop 6 Exercise: Bear Crawl to curb, then crawl bear

RETURN: Stop 6 → Stop 1 (0.2 mi covered)
Movement pattern reverses exactly.

– From Stop 6 to 5: Nur
– Stop 5 Exercise: Mountain Climbers (20 double count)
– Stop 5 to 4: Side Shuffle (Right lead)
– Stop 4 Exercise: Shoulder taps (20 single count)
– Stop 4 to 3: Forward Run
– Stop 3 Exercise: High Knees (20 double count)
– Stop 3 to 2: Side Shuffle (Right lead)
– Stop 2 Exercise: Hand Release Merkins (15)
– Stop 2 to 1: Nur
Repeat

Ran over to the middle school track (0.3 mi)

– 29 reverse lunges (single count)
Run a lap
– 20 squat jumps
– Run a lap
– If time permits, 20 merkins
– Run a lap
(Min 0.5 mi)

Head back to COT (0.3mi)
Min distance covered (~2.1 mi)

ANNOUNCEMENTS: Tortoise and Hare, Overnight Ruck CSAUP, Break The Dam, D2D, BRR sign up
COT:

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My wife saw my weinke and the thang. Questioned what we do in the gloom

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WARMUP: mosey to band lot
20 SSH
10 imperial walkers
10 hill Billy walkers
10 cherry pickers
10 merkins
Calf stretch
Down/up dog

THE THANG: Indian run to baseball/softball fields. 1 burpee at back before running up

Partner work. Partner 1 runs while 2 exercises
– 100 durkins
– 150 step ups
– 200 in-n-outs on bleachers

Parking lot partner work
Partner 1 exercises across lot while partner 2 runs to gate and picks up where partner 1 got to. Bear crawls and lunges

Indian run back up the hill by fields to cot

MARY:
ANNOUNCEMENTS: D2D and break the dam coming up. Libberity must of hit HC in his dreams
COT: prayers for family, pets and surviving another stagecoach bootcamp

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Jack Webbs & More

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Disclaimer was made and we did little warmup then we got after it as we took a tour around the school making multiple stops along the way.

Thang 1 – Merkin Jax
1:4 Ratio
1 Merkin – 4 Plank Jacks
2 Merkins – 8 Plank Jacks
We completed 10 Merkins and 40 Plank Jacks

Thang 2 – Lunge Worm
Lunge Walk 4 steps then inch worm forward then do two Merkins at the bottom before inching back up. We repeat this until we reach the second island in the lot.

Thang 3 – CDD Webb
1:4 Ratio
1 CDD: 4 Air Press
2CDD: 8 Air Press
Up to 10:40

Thang 4 – Jack@$$ Burpee Webb
We found a sturdy wall for the next thang.
1:2 Ratio
1 Burpee – 2 Donkey Kicks
We completed 5 Burpees and 10 Donkey Kicks

Moseyed back to COT for some light stretching.

Announcements were made and we ended with prayer.

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