Category: The Fort

Corporate (not) approved)

Leave a comment

All enjoyed immensely my Q, especially the Corporate Headquarters representative, the Darkest of all Helmets.

Also, my oldest son was there, so I was under a tremendous amount of pressure to perform.

WARMUP: Yes – we ran circles around each other

THE THANG:

CHASE DOWN
Partners Chase each other across the park
Partner 1 takes off at 50%
Parnter 2 counts to 5, then chases him down.
When you catch your partner then 50% to across
the park

Repeat across park

Mosey to hill
Partner line up behind each other (be sure to ask someone who was there)
Indian Bear Crawl up the hill
WAIT ON THE SIX, jog back down the hill
REPEAT for everyone's pleasure

Lunges together up the hill

Mosey to playground
Partner up

Partner PLANKS, partner runs
Partner DIPS,
Partner GRAVE DIGGERS,
Partner DONKEY KICKS
Repeat

Indian Run around half the park, back to the dreaded hill

Lunges up the hill, then to the amphitheater

MARY: Yes, concluding with Peter Pointers
ANNOUNCEMENTS: Yes
COT: Strong COT with encouragement from many

Thanks, JWOW —– a lot — glad you were there —

TClap |
0

1 year at the fort

Leave a comment

WARMUP: strawberry pickers, windmills, Moroccan night clubs, plank, works greatest stretch.
THE THANG: mosey to Calhoun parking lot for cocaine bear crawls mosey down to Harris st park. 10 burpees. Mosey up Myers and over to the church to say good morning to sweet baby Jesus. Dora at the church with 100 Big Boys, 200 Merkins, 300 Squats. Run a lap around the church between each partner trade off. Mosey back to COT.
MARY: not present but her cousin Broga was.
ANNOUNCEMENTS: tortoise and the hare, >2026, cannoli run, blood drive.
COT:

TClap |
0

Tour De Land Holdings

Leave a comment

WARMUP: Mosey to the Police Lot for various exercises I/C
THE THANG: Mosey to the US flag at veterans park for the pledge.

Move to the lot formerly known as Footloose
Exercises & different modes of transport between lines

Line 1 – merkins
Bearcrawls
Line 2 – shoulder taps
Bearcrawls
Line 3 – squats
lunge walks
Line 4 – burpees
Turnaround
Line 4 – squats
Lunge walk
Line 5 – hand-release merkins
bearcrawl
Line 6 – sumos
bearcrawl
Line 7 – diamond merkins
Recover

Mosey to top of Monroe White parking lot for partner DORA
50 – squats
100 – burpees
150 – double count flutters

Mosey to the park for 1/2 wall work
Step ups – 20 OYO
Incline Merkins I/C
Dips I/C

Mosey past the millstone (birthplace of Spitz)
Up the hill to the Pike Energy lot
Five burpees OYO – just because
should taps
Makthar Ndiaje's (for Barry & Jekyll)
Jiffy called ab exercises while the 6 rolled in

On to the Police lot for more fun
burpees
lunges
squats

Mosey to COT

MARY: Geometry class – protractor at various angles with rosalitas and hello dollys mixed in

ANNOUNCEMENTS: Always – but read your newsletter

COT: Is the 5th core principle

Thanks for the call, JWOW. Always an honor to lead. 👁️

TClap |
0

Back In Time

Leave a comment

WARMUP: stretching- honey mooner, full squat hold, cross leg
THE THANG: 100 SSH, Cherry Pickers, Bombjacks Then – Jacobs Ladder with Merkins and Squats; mosey around park to parking lot, second Jacobs Ladder with hand release merkins and BBSU. Run to new town hall – dips and step ups. Run to park – Tunnel of Love!!! Finish with gas pumpers
MARY: Gas Pumpers
ANNOUNCEMENTS: Many
COT: prayers for Uhaul Family, DD and others

TClap |
0

Tour De Land Holdings

Leave a comment

WARMUP: Mosey to the Police Lot for various exercises I/C
THE THANG: Mosey to the US flag at veterans park for the pledge.

Move to the lot formerly known as Footloose
Exercises & different modes of transport between lines

Line 1 – merkins
Bearcrawls
Line 2 – shoulder taps
Bearcrawls
Line 3 – squats
lunge walks
Line 4 – burpees
Turnaround
Line 4 – squats
Lunge walk
Line 5 – hand-release merkins
bearcrawl
Line 6 – sumos
bearcrawl
Line 7 – diamond merkins
Recover

Mosey to top of Monroe White parking lot for partner DORA
50 – squats
100 – burpees
150 – double count flutters

Mosey to the park for 1/2 wall work
Step ups – 20 OYO
Incline Merkins I/C
Dips I/C

Mosey past the millstone (birthplace of Spitz)
Up the hill to the Pike Energy lot
Five burpees OYO – just because
should taps
Makthar Ndiaje's (for Barry & Jekyll)
Jiffy called ab exercises while the 6 rolled in

On to the Police lot for more fun
burpees
lunges
squats

Mosey to COT

MARY: Geometry class – protractor at various angles with rosalitas and hello dollys mixed in

ANNOUNCEMENTS: Always – but read your newsletter

COT: Is the 5th core principle

Thanks for the call, JWOW. Always an honor to lead. 👁️

TClap |
0

Back In Time

Leave a comment

WARMUP: stretching- honey mooner, full squat hold, cross leg
THE THANG: 100 SSH, Cherry Pickers, Bombjacks Then – Jacobs Ladder with Merkins and Squats; mosey around park to parking lot, second Jacobs Ladder with hand release merkins and BBSU. Run to new town hall – dips and step ups. Run to park – Tunnel of Love!!! Finish with gas pumpers
MARY: Gas Pumpers
ANNOUNCEMENTS: Many
COT: prayers for Uhaul Family, DD and others

TClap |
0

Death by burpees & bears

Leave a comment

WARMUP: SSH, Merkins, mountain climbers, cherry pickers
THE THANG: Four corners with bear crawls, 21s of LBCs & burpees
MARY: Yes
ANNOUNCEMENTS: Yes
COT: Prayers and praises

TClap |
0

We might do a lot of things

Leave a comment

WARMUP: lap around the park and stopping along the way to do the following exercises – SSH (x2), windmill, merkins, imperial walkers, hillbilly walkers, cherry pickers, morrocan nightclub, plank, etc.
THE THANG: mosey to the parking lot by the dog kennel – ab work before starting 4 corners. We completed 4 laps, doing the same exercise at all 4 corners – 7 merkins (at each corner), 14 squats (at each corner), 21 flutters, 28 LBCs. Mosey to the hill in the park and complete the following – bear crawl up the hill, nur up the hill, 50% effort up the hill, 75% effort up the hill, 95% effort up the hill, repeat all the above hill runs. After hills, mosey to upper parking lot by the field and bear crawl from end to the other, lunge walk back. Mosey to flag for Mary.
MARY: short Mary – American hammers, penguins, and then body destroyers
ANNOUNCEMENTS: upcoming CSAUPs, trash pick up, etc.
COT: prayers and praises from everyone.

TClap |
0

Wet and Sweaty

Leave a comment

WARMUP: ssh, low slow squat merkins. We played duck, duck, burpee. Pax circle up and hold a square. Person who is “it” bear crawls around circle and stops at a pax – both do 5 burpees. First done gets spot in circle.

THE THANG:
10 bomb jacks
10 merkins
10 burpees
Run around circle
10 BJs
10 merkins
9 burpees
Run
Repeat until 1 burpee

Partner up.
P1 runs around the “horseshoe”. P2 lunge walks after him. Partners switch when p1 gets back to p2. Finish when lunger reaches end of circle.
2nd round: Nur and reverse lunge
3rd round: bear crawl and run

20min EMOM consisting of merkins, burpees, jump squats and a whole lot more.

PAX left soaked and tired. Successs
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Don’t Forget the Flowers!

Leave a comment

WARMUP: Cohiba’s attempt at the F3 Mission flopped so we started with 10 burpees flower by SSH and some other moves. Then we set off on a field trip.
THE THANG: Pax covered 2 ish miles today with stops at Town Hall, Courtyard fka as Pike Electric, Millstone Park, Veterans Park, WEP playground. At each stop, pax took turns naming an exercise of choice and passing a Valentine to another pax. That pax got to draw one of 5 cards which led to the # of reps:

All hearts today
10 = 10 reps
Jack = 15 reps
Queen = plank while chosen pax shares Valentine’s Day wisdom learned the hardway (through Failure)
King = 20 reps
Ace = 25 reps

We moseyed home after the playground
MARY: yes, a few mins at the end
ANNOUNCEMENTS: Break the Dam, trash pickup
COT: prayers for health for several, job searches

A great morning of movement and fitness including many reps and many burpees. The pax were frisky and playful like a bunch of puppies, and the mumblechatter was strong throughout.

One of the many things I love about F3 is the multigenerational nature, and we had pax from 38-59 today. The span of age, geographic origins and backgrounds provided wide ranging experiences around the topic of romance and the Valentine’s Day holiday. Grateful for the enthusiasm, wisdom and humor everyone brought!

Parking lot Donuteeria was a success as well. Who’s gonna turn that into the norm?

Thanks for the invite JWOW and your solid leadership of our flagship AO!

#KeepPosting

TClap |
0