Category: The Fort

11th of The Fort

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WARMUP: Quick mosey around the parking lot to lay out our lap we will do during the WO.

THE THANG:
Repeat performance of my Q yesterday at the Stockade. 45 minutes wasn’t enough so I am hoping 1 hour will do.

11s for 11 Years of The Fort
This was not a typical 11s workout, more like a mini board of pain. 11 rounds of 11 reps of 11 exercises. Do all 11 reps of each of the 11 exercises in a row, then run a lap, then repeat. After all 11 rounds are done, then finish it up with a crowd favorite.
Exercises were:
1. SSH 2 ct
2. Merkins
3. Mountain Climbers 2 ct
4. LSS
5. Imperial Walker 2 ct
6. CDD
7. Plank Jack
8. American Hammer 2 ct
9. Flying Squirrel
10. Ski Abs 2 ct
11. Lunge 2 ct
>> Run a lap (about 250m)
>> Repeat
>> When all 11 rounds are done, celebrate with 11 burpees!!

We got in 10 rounds plus the 11 burpees!! Great job PAX!!

While we were working out, when we could talk, we had some great discussions about
* Our needs or our why that motivated us to come out to our first F3 workout.
* Who EHd us, when, where
* What are we getting out of F3? How has it improved our lives in all three Fs. Short answer is alot and in many ways.
* All the impact F3 has outside of ourselves. A LOT!
* The importance of finding someone you can call a shield lock, whether within F3 or not.
* Who has inspired you? The importance of leading by example. Many reasons but also people see what you have going, how you are living/leading/leaving right and they may be inspired by you to attain that too.
* Who do we see in our everyday lives that could have a need or want that F3 could help with. Those are prime EH opportunities right there, Give it away!!

The stories share/heard today were nothing short of inspirational and reinvigorating.

ANNOUNCEMENTS:
* 11th anniversary of The Fort just passed. More celebrations are coming.
* Alot going on. Read your newsletter and get involved.
* D2D charity fundraising events for F3 The Fort scholarships and Bethel Mens Shelter will be coming soon!

COT:
* We each offered a prayer and a praise and laid them down at His feet for guidance, solace, peace, healing, strength.

Thanks for the opportunity to lead. SYITG and Blessings.
-NASA

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Leg Day

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WARMUP: Dynamic Stretches
THE THANG: Dora! Dora! Dora! Hills, bearcrawls, kraken burpees, and monkey humpers galore
MARY: LBCs x 200 and Stang is more flexible than anyone could have guessed.
ANNOUNCEMENTS: 6k 6pm 6 Biers
COT: Occupations, back to school cold season

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“Da Dip”

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WARMUP: A healthy variety of 20 4-counts
THE THANG: Dips. Dips. Crazy 8s up and down Main Street. Dips. Dips. Dips. Dora. Sprint home.
MARY: Included.
ANNOUNCEMENTS: 9/11 convergence, 5k run/ruck today
COT: Schools, Good Doctors’ Reports, Grace for Perseverance

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Shovel Flag Handoff

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WARMUP:
– was done!
THE THANG:
– first 30 min by Grinder with focus on legs and abs
– last 30 min by Portal with focus on arms
MARY:
– was done as well!
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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Big Bad Wolf and his obsession with Clubs and Carolina Dry Docks

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WARMUP: Mosey to Harris Street Park, SSH, Cherry Pickers, Imperial Walkers, Shuffles, High Knees, Heels to Butt, Karaoke.
THE THANG: Dora on Basketball Court- 50 burpees/bear crawl was mode of transport, 75 Big Boys/NUR mode of transport, 100 squats/NUR mode of transport. Everyone takes a shot w flat basketball – 15 merkins if you miss. We all did 15 merkins bc the ball was flat.
Mosey back to WEP for deck of death on stage. Bday Cakes still present. Merkins,Big Boys, Carolina Dry Docks, Squats, Mosey for the 2, 30 second rest for joker (gladly).
Ran to hill near bathrooms w 10 min left for 11’s. Flutters at top, LBC’s at bottom.
MARY: 11’s was the Mary
ANNOUNCEMENTS: iron pax and 9/11 Heroes 5k
COT: prayers for our kids, our jobs as professionals and as fathers.

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What are we doing here today?

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WARMUP: SSH, windmills, IW, willie mays hayes, morracan night climbs into overhead claps, Michael Phelps
THE THANG: run a loop around the park stopping at every wood swing for 5 merkins, 10 squats, 15 LBC’s.
Run to the old springs building 10 step ups each side, 10 derkins. Run a lap. Repeat but 10 incline merkins and add 20 dips. Lunge lunge squat the parking lot then head up the big hill.
4 Corners. 3 laps. 30 Flutter kicks. 25 hand release merkins. 20 Bobby Hurleys. 15 Peter pointers (Alabama Prom Night in GA).
People’s chair and balls to the wall. Head to the playground for some fun.
MARY: 1 Pax calls an exercise to do. Other Pax do said exercise while the Pax that called it ran up to the slide and then slid down it. Definitely some humor at the end of a workout.
ANNOUNCEMENTS: Baby Shanks coming in March!
COT: prayer to Walker with the death of his sister. To my pregnant M. To all the kids going back to school next week and their teachers.

NMM – Always great to be back in The Fort to see my brothers in the gloom. The slide was a much needed laugh for the PAX.

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Shieldlock Q at The Fort

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WARMUP: Destiny took the Pax thru some stretches that included warm up exercises.
THE THANG: Rebel broke out a Dora that offered the Pax 100 Wide Arm Merks 200 Dry docks 300 Dips 400 Flutters
Bass offered up some Wall work w bear crawls and lined up in plank positions and knocked out mtn climbers, walk around building w some incline merkins, around building again w flutters around building again with wall sits again with curls.
Fogerty closed us out with a quick round of 5s ( Bombjax and Merks) w the hill at the entrance then finished w 3 mins of Mary
MARY: YES
ANNOUNCEMENTS: Many discussed including Coffeeteria- Dam to Dam fundraising
COT: prayers and praises around the COT.

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Failure Is Inevitable

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Arrived 30 min early set up and awaited Grinder to arrive with the rest of the sandbags.

WARMUP: Imperial Walkers, Wind mills

THE THANG: I was very ambitious as I was not sure how many people would show up and how long it would take to get through each station. Partner up, Partner 1 Does exercise till failure while Partner 2 does the second exercise. Then once failure occurs Partner 1 hops down off the stage and runs to the corner of 160 & Ardrey St preform 2 burpees and runs back to relive Partner 2 so they can start the exercise till failure. One both have completed that station move to the left to the next station. After 45 min we Omahaed it took sandbags to the hill where I proceeded to connect 2 groups of sandbags to a rope. The task was to work in two groups to get the 200 plus pound sandbags up to the top of the hill. This was to simulate carrying dead weight such as a person if injured in a crisis.

Stations

Cone 1
Partner 1: Sandbag Curls till Failure
Partner 2: Merkins

Cone 2
Partner 1: Sandbag Overhead Press till Failure
Partner 2: Scissor Jacks With 8lbs Dumbbell

Cone 3
Partner 1: Sandbag Squats till Failure
Partner 2: SSH

Cone 4
Partner 1: Sandbag Bent Over Rows till Failure
Partner 2: Mike Tysons

Cone 5
Partner 1: Sandbag Deadlifts 60lbs till Failure
Partner 2: Plank Toe Taps
Cone 6
Partner 1: Dumbbell front raises to lateral raises till Failure
Partner 2: Plank Hip Dips

Cone 7
Partner 1: Sandbag Overhead Throws 60lbs till Failure
Partner 2: 8lbs Dumbbell Big Boys with overhead tap

Cone 8
Partner 1: Kettle Bell Chest Presses till Failure
Partner 2: Slam Ball
Cone 9
Partner 1: Sandbag Upright Rows till Failure
Partner 2: Slam Ball American Hammers

MARY: A few standing ab exercises

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Keep Moving at The Fort

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WARMUP: Mosey the WEP loop with 3 merkins at each bench. COP with all the favorites
THE THANG:

Chest: do exercise, run/jump on stage, tag wall and run back to start. Accumulator. 5x merkins, 5x wide arm merkins, 5x shoulder taps 5x CDD

Legs: Lt Dan. #soulcrusher

Cardio: Triple Nickel. Big hill. 5 Mal Tar jai at bottom, 5 burpee at top, 5x. Group temp run.

MARY: LBC, flutter, dying cockroach, grave digger.

COT: theme today was Keep going. In the work out, work, family, life. Great to be back in the gloom today. Trucker’s mumblechatter never disappoints. We welcomes two FNGs. Let’s keep @Ditchwitch and Kulu coming back.
Aye

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