Category: The Fort

Bear Sightings At The Fort

Leave a comment

WARMUP: Started off with a loop around WEP stopping at every other swing set for Moraccan Night Clubs, Mountain Climbers, 5 Burpees OYO, Cherry Pickers, and 5 more burpees OYO
THE THANG: Ran pax over to the playground area where I had some American Flags set up in different yardages. This exercise is called Charles Bronson. Start off doing an exercise at first set of flags, then sprint for about 200 feet to next flag where you then bear crawl 100 feet to the final flag. Then mosey back to first set of flags. Here’s exercises.
1.) 50 SSH
2.) 50 Hand Release Merkins
3.) 50 LBC’
4.) 50 CDD
5.) Sumo Squat
Pax made it through this with too much ease should have made higher reps next time

Round 2
Stairway To Heaven
Start at bottom of parking lot and work your way up the grass hill stopping at every light pole. There where 6 total light poles. Do first exercise then run back to start and proceed to second light pole. You had to stop at every light pole to proceed to next one. Exercise where:
1.) Heel Touches x20
2.) Burpees x 5
3.) Wide Arm Merkins x 15
4.) Feet Close Together Squats x15
5.) Overhead Claps x 20
6.) Hello Dolly x 20
Finished with some Global Warming which sucked. Which is everyone is in circle Pax stay in Al Gore while in rotating fashion each pax does 20 Monkey Humpers.
MARY: Finished up with 10 minutes of stretching.
ANNOUNCEMENTS:
COT:

TClap |
0

PAX on a String

Leave a comment

We had 9 Him (3 Runners and 7 Bootcampers) at The Fort this morning for PAX on a string! What is PAX on a string you may ask? 🤔🤯 Let’s find out.

Warmup

20 Side Straddle Hops
10 Cherry Pickers
10 Windmills 
10 Little Arm Circles
10 Merkins 
Down Dog/Honeymooners 
10 Dying Cockroaches 

The Thang

PAX on a String – I happen to have a battle rope in my car like I am sure most people do 🤷‍♂️🤷‍♀️, so the idea was to keep the PAX together and engaged. Everywhere we moseyed we all had to carry the battle rope together. First stop was the Church about a half mile down the road.

Once we got to the church we setup the battle rope where each PAX got a chance to use the rope. The timer was the rest of the group running stairs. Every 3 sets of the stairs, one the PAX would rotate to the rope. After everyone got a shot at the ropes we switched to dragon walking up the stairs same rotating fashion with the rope. 

We moseyed about another half mile down the road to the next church, PAX on a String style, for a little Dora action.

Partner 1
100 Merkins 
200 Squats 
300 V-Ups

Partner 2 
Run around the playground 

Each time you finished an exercise we did a battle rope partner pull across the parking lot hill.

Half way through the V-Ups we moseyed another half mile towards one of the Pike parking lots, PAX on a String style of course, to finish up the V-Ups.

We headed back to COT for some Mary and announcements/prayer/praises. 

-JWow

TClap |
0

We got free wifi

Leave a comment

WARMUP:
– brief mosey, some SSH, IW and WM
THE THANG:
– Dora: 100 pushup / 200 squats / 300 MonkeyHumpers (crowd pleaser) while partner runs around playground
– Jack Webb: Push-up and overhead claps, starting with 1-4 finish with 10-40
– 4-corners with mosey in-between
– corner 1: cindy’s: 10x overhead press + 10x swing
– corner 2: 60# sandbag squats + throw + low slow regular squats
– corner 3: 10x diamond merkin + 10x donkey kicks
– corner 4: 5x burpee + bearcrawl up the hill + 1 min horse riders hold (crowd pleaser as well)
MARY:
– finish up with a good 10 min of core workout of various styles
ANNOUNCEMENTS:
– read your newsletter
COT:

TClap |
0

“No Misogi Today”

Leave a comment

WARMUP: Short Mosey / Butt Kickers / Toy Soldiers (15) Side Straddle Hop, (10) Windmill, (10) Imperial Walkers, (10) Cherry Pickers, (10) Moroccan Night Clubs
Finished the warmups with a wall sit while the PAX did 2 burpees each. (3 sets)
THE THANG:
Round #1:
1. Burpees: AMRAP (1:00 Min EA) then 1/4 Mile Run
2. Merkins: AMRAP (1:00 Min EA) then 1/4 Mile Run
3. Dips: AMRAP (1:00 Min EA) then 1/4 Mile Run
4. Squats: AMRAP (1:00 Min EA) then 1/4 Mile Run
5. Lunges: AMRAP (1:00 Min EA) then 1/4 Mile Run
6. Flutters: AMRAP (1:00 Min EA) then 1/4 Mile Run

Round #2: *Beat Your Reps from Round #1 shortened run and pushed harder*
1. Burpees: AMRAP (1:00 Min EA) then 1/8 Mile Run
2. Merkins: AMRAP (1:00 Min EA) then 1/8 Mile Run
3. Dips: AMRAP (1:00 Min EA) then 1/8 Mile Run
4. Squats: AMRAP (1:00 Min EA) then 1/8 Mile Run
5. Lunges: AMRAP (1:00 Min EA) then 1/8 Mile Run
6. Flutters: AMRAP (1:00 Min EA) then 1/8 Mile Run

MARY: N/A
ANNOUNCEMENTS: Prayers for Vuvu’s son and thankful for JWOW & Gears Anniversary’s
Message: Push hard but take the time to slow down and enjoy what you have! Great book from Gears!
COT:

TClap |
0

Snarky Title

Leave a comment

WARMUP:
Old man warmup of windmills and strawberry pickers, or produce pickers, or cherry pickers, or whatever… some SSH, a couple of Merkins… you get the idea

THE THANG:
We tested our fitness this morning.
2 min max push-ups
2 min max butterfly sit-ups
1 lap around the park in sub-5 minutes

Then we moved to the modified Spartan 300
Run 100 yards
5 burpees
Run back 100 yards
That’s one round. We did 5 rounds.

Finally, we farmer carried heavy things in a relay race style. It was a little dumb. Peabody cheated, which I didn’t mind since he was on my team.
The things were: Cindy, a 45lb ruck plate, a 60lb sandbag, and an 80lb sandbag.

MARY:
She wasn’t there.

SEE ALSO MY REPORT IN THE #1stF channel on Slack…

TClap |
1

Smokin At The Fort

Leave a comment

WARMUP: SSH, Windmills, Morrocon NC, Merkins, Hillbilly Walkers, and Cherry Pickers
THE THANG: Start with 10 Burpees, Then ran to each Swing and did (20) Big Boy Sit Ups and (30) Squats. After that we did 13s of Plank Jacks and Carolina Down Docks.
MARY: Cool Down- Flutters, Box Cutters, American Hammers, and Merkins.
ANNOUNCEMENTS: Bourbon Tasting on 5/21/22 and Road Trash Pickup and Detective Mike Doty Memorial Run today.
COT: Prayers for teachers and kids with last few weeks of school and family friend of Cornerstone is sick.

TClap |
0

AKA Invergence

Leave a comment

This is happening!!!

Invergence following the
AKA culminating convergence
on Saturday 4/30

Topic: Shield Locks
Panelists: Pusher, Cake Boss, Fogerty, and Maximus
Location: WEP Ampitheater
When: 4/30 post-COT, circa 7:45-8:15
Coffee: Yes! Thanks Uhaul, 2nd F guru!
Detail: bring a chair, and maybe a clean shirt because you sweat a lot

Read More on Shield Lock from Q Source

TClap |
2

Not AKA

Leave a comment

Warm up: SSH, Merkin, Windmill
Airwolf Tabata w/ hand-selected playlist

45 seconds Merkins
15 second rest
45 second shoulder tap
15 second rest
1 min plank

45 seconds seal jacks
15 second rest
45 second knee hop
15 second rest
1 min plank

45 seconds flutters
15 second rest
45 second rower
15 second rest
1 min plank

45 seconds penguin
15 second rest
45 second burpee
15 second rest
1 min plank

Transfer over to Band Camp who lead us through some leg exercises, most in cadence and bear crawls that were uphill and unfortunately long.

COT with a total of 35 from AKA at Milkshake and a few shield lockers that joined for the prayer.

TClap |
3

2022 Weight Loss Challenge

Leave a comment

 

The First annual F3 the Fort weight loss challenge is in the books!  The winner took home approx. $1800 smack a roos, with 2nd place takIng $200 and 3rd place $100.  We had 21 (almost 22) participants  who deposited a C spot into Uhaul’s pocket for safe keeping.   The group lost approx 272 pounds collectively over a 90 day period.  January 3rd began the adventure. April 4th closed it out.   Nice work by all who participated and our other brothers who encouraged the group!  Sometimes we discuss the King, Queen and Jester, but these guys took action with their Queen and the results make it that much better.

I think we can call it official…

1) @Shield at -13.4% (need to meet for cash)
2) @Pacman at -13.1% (I can Venmo or cash)
3) @Rock Thrill at -12% (I can Venmo or cash)

Total # lost 272 pounds with an average of -12.4 or 5.3%. Solid work PAX. Let’s keep it up. This is a marathon not a sprint.

TClap |
1