Category: The Stockade

We may not be teens anymore, but we brought the 40+ YO Spirit..,

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WARMUP:

Some Side Straddle Hops, Windmills, Moroccan Nightclubs, Imperial Walkers and Hillbilly Walkers to loosen everything up then a mosey over to the church parking lot

THE THANG:

TABATA with 50 seconds of movement and 20 seconds of rest. Every 5th set we had a lap around the lot with the balance of 2 minutes to rest. This was all set to a 90’s alternative playlist that brought great joy to all attending

Activity included: Merkins, Squats, Donkey Kicks, Calf Raises, Flutter, High Knees, Mountain Climbers, Side Straddle Hops, Al Gore, Box Cutter, Plank Jack, Lunges, Dry Docks, Seal Jacks, Monkey Humpers and Freddie Mercury
MARY: One set of 12 LBCs once we got back to COT to get us to 0600

ANNOUNCEMENTS: Dam to Dam Bar coming up. Lots of opportunities to serve in various areas available in the newsletter and Slack

COT: Prayers for mental and physical health

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BDE at the Stockade

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We had 9 at the Stockade for one of the last days of 2023

Started off with a basic warmup.

Short Mosey around the parking lot back in front of the Dance studio.

15 IC SSH
10 IC Windmills
5 Burpees OYO
15 IC Seal Jacks
10 IC MNC
5 Burpees OYO
15 IC Plank Jacks
Stretch
15 IC Mnt Climbers

First Routine

12 Days of Christmas. This is where the Mumblechatter got dialed up a notch.

Basic 12 days of Christmas set up. Started with day one and got to day 12. Reps of a given exercise matched the day.

Day 1 Burpees
Day 2 Burpees
Day 3 Burpees
Day 4 Burpees
Day 5 ( 5 Count rest)
Day 6 Squats
Day 7 SSH
Day 8 IW
Day 9 Calf Raises
Day 10 LBc’s
Day 11 Flutters
Day 12 BBS

I set this up so after day 5 we ended each “round” with 10 Burpees. Again, this was a crowd pleaser.

We then took a short mosey around the parking lot again for the second routine of the morning.

This format was similar to the Laredo workout but obviously modified.

4 rounds

25 Merkins
25 Squats
25 BBS

Lap that we just did in the parking lot.

It was here I put on some music for the PAX as we did these exercises.

With only 5ish minutes to go I got us back to COT for a 4-minute AMRAP. I would call out an exercise and we would max out reps.
Minute 1- HR Merkins
Minute 2 – Flutters
Minute 3- HR Merkins
Minute 4- Plank.

COT: Show some BDE guys and share whats on your hearts. Be specific. As someone said in COT today you can’t get specific help if you don’t have a specific ask.

AYE!

Always fun to lead.

Thanks to all of you!

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4 Corners

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WARMUP: Everything in cadence to 10
Windmills
Cherry pickers
Moroccan night clubs
SSHs
1 lap around the full parking lot

THE THANG:

Upper Body 4 Corners )4 laps)
4 corners:
1st – 10 merkins
2nd – 10 diamond merkins
3rd – 10 wide grip merkins
4th – 10 merkins

4 laps
Before each lap:
5 burpees
10 Tricep dips
10 CDDs
10 shoulder taps

Leg Day Pyramid:
5 Jump Squats
10 lunges
15 squats
20 sumo squats
25 calf raises
30 SSHs

MARY:
4 minutes of ab work.

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Ten Secrets to Success

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7 strong at The Stockade. We began with warm-ups (SSHs, Imperial Walkers, Windmills, and extended plank stretches).

Next, the main event. When you have been around for a while, you can recycle your old workouts. Pro tip: Be sure to do a backblast so you can copy and paste the content.

I always enjoy reading and hearing about success stories.  The struggles, hardships, and the eventual victories.  Since I am old as dirt, I can tell you there is no secret sauce but I came across this list of traits published by Investor’s Business Daily after studying leaders and successful people.  These  traits, when combined “can turn dreams into reality.” 

Back to the workout. . Each trait was read then we completed 90 seconds of the exercises listed below.  We ran a lap around the carpool circle and repeated process until all ten traits were covered.

 HOW YOU THINK IS EVERYTHING: Always be positive. Think success, not failure. Beware of a negative environment.  (Merkins)
DECIDE UPON YOUR TRUE DREAMS AND GOALS: Write down your specific goals and develop a plan to reach them. (Squats)
 TAKE ACTION: Goals are nothing without action. Don’t be afraid to get started. Just do it. (Freddy Mercuries)
 NEVER STOP LEARNING: Go back to school or read books. Get training and acquire skills. (Flutters)
BE PERSISTENT AND WORK HARD: Success is a marathon, not a sprint. Never give up. (Carolina Dry Docks)
 LEARN TO ANALYZE DETAILS: Get all the facts, all the input. Learn from your mistakes. (Plank Jacks)
FOCUS YOUR TIME AND MONEY: Don’t let other people or things distract you. (Lunges)
DON’T BE AFRAID TO INNOVATE; BE DIFFERENT: Following the herd is a sure way to mediocrity. (Shoulder Taps)
DEAL AND COMMUNICATE WITH PEOPLE EFFECTIVELY: No person is an island. Learn to understand and motivate others. (Calf Raises)
BE HONEST AND DEPENDABLE; TAKE RESPONSIBILITY: Otherwise, Nos. 1-9 won’t matter. (Burpees)

Great job everyone!  

Final note..I know from experience that you tend to fall on your face several times before you see a victory.  It doesn’t get easier as you get older, but you continue to get up, dusts yourself off, and keep moving forward.

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Sunshine Bazooka!

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Warmup:
There was one

The thang:
Mosey to church parking lot:
12-min AMRAP
5 burpees
10 pushups
15 lunges
20 air squats
Circle loop

12-min AMRAP
15 sit-ups
15 glute bridges
15 Russian twists
15 Flutter kicks IC
30sec low plank
Run loop

8-min AMRAP
10 dips
10 declined pushups
10 prison squats
10 shoulder taps IC
Run loop

Mosey to COT

Moleskine:
After several pax reminiscing about work, we’ve learned that Mainframe affectionately calls his coworkers sunshine bazookas. IFKYK. 👨🏻‍💻
Slapshot loves burpees (news to no one) and declined pushups. Guy’s got arms of stone and a heart of gold. 🔱
Fishstix is a mover, and a grinder. YHC tried to slow him down by not letting him run 5 miles this morning, but to no avail. 🏃
YHC will be sore by tee time, but an early morning is good for the soul ⛳️
Always a pleasure – Solo

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Avoid failure by standing firm and leading

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WARMUP: mosey with some stops at SIM and others
THE THANG:
7’s on the apartment complex entrance with little hill
Some wall work
Backyard sprints where winner was the winner….period
MARY:
We did all of them cyclops
ANNOUNCEMENTS:
Read newsletter
COT:
Praying for marriages kids health and safety

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Minimal Complaining.

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WARMUP: 50 SSH mosey, 50 combined IW/HW mosey, 31 Moroccans, mosey, 31 windmills, mosey to thang and Grace Church
THE THANG:
DORA – 100 – merkins, 100 – Big Boys – Squats – 100- Dips – 100 – LBC’s, – 100 – Derkins – 100 – Lunges. Mosey around the loop was mode of transport.

7’s @ flag sight wide hand merkins and big boys mode of transport was bear crawls (yuck)
MARY: No Time
ANNOUNCEMENTS: newsletter
COT: prayers for Slapshot travel to Germany, jobs, family health, thanksgiving

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Sergeant Major

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Started off the Pre-Veterans day workout with some standard warmup exercises:

11 SSH IC
11 Windmills (steady pace)
11 SJ IC
11 MNC (IC)
11 Merkins (IC)
Stretch
11 Mnt Climbers (IC)

Mosey to Mavis Brakes (this was a nice long mosey across Gold Hill)

Planked up and waited for the 6.

In Plank I talked about the next portion of the workout. Something I like to call the “Sergeant Major”

In short, the rep counts reflect the different units my Dad (a Sgt. Major) served in during his lifetime.

The workout for today laid out like this…

28 Burpees
3 Laps around the parking lot of the school nearby

28 Burpees
56 LBC’s
3 Laps around the parking lot of the school nearby

28 Burpees
56 LBC’s
112 HR Merkins
3 more laps around the parking lot of the school nearby

Whenever you finished you went and picked up the 6.

After this we mosey’d back to COT with a few minutes to spare

Led a round of Mary..

22 Flutters IC
22 HD IC
22 FM IC

Pusher quickly picked up on why the rep count for this last portion of the exercise. The point was made that our gratitude for our veterans should be equaled by our concern for their mental health and a desire to help them in any way we can.

COT was another great example of why we all joined F3 and still come back. What was said, stays there but it was a lot of what I needed to hear that day.

Men I’m extremely thankful for the service and sacrifices of our veterans (my Father and Brother in law among others…)

Hope the example of service and sacrifice continues to inspire and push us all to be better leaders in our communities and lives.

Take care,

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Tour of the Grounds

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10 men toured The Stockade grounds this morning. Here’s what we did:

-10 Low Slow Squats (IC)
-10 Imperial Walkers (IC)
-10 Moroccan Night Clubs (IC)

Mosey to HT side wall
-Hold Wall Sits while each person takes turns doing 10 Merkins
-BTTW
-10 Australian Mountain Climbers (IC)

Mosey to Upper Lot
-10 Burpees, take a lap
-20 Merkins, take a lap
-30 Overhead Claps, take a lap
-40 LBCs, take a lap
-50 Calf Raises, take a lap
-40 American Hammers, take a lap
-30 Flutters, take a lap
-20 Hand Release Merkins, take a lap
-10 Under the Fence, take a lap

Serpentine the HT lot
-Run, Nur, Side Shuffle, Bear Crawl, Burpee Broad Jump
-5 Ladder Merkins per rung (5 levels)

Mosey to HT side wall
-10 Dirty Hookups (IC)
-10 Dirty Hookups, but with your feet (IC)

Mosey to the garage
-20 Step ups
-10 Knee tar N’Diayes (IC)
-10 Makhtar N’Diayes (IC)

Mosey back to COT
-20 Ab Mat Situps
-20 Freddie’s (IC)

Total Mileage: 1.85

NMM
I just returned from a trip to England with our GrowRuck team. I learned that regardless of our accents, we are one PAX with the same mission in mind. I had a wife tell me F3 broke her husband (Hoops). It broke him and rebuilt him into the father she always desired for her children and the husband she married years ago. You see, F3 is more than a fitness group – it is a way to unlock a man’s hidden potential to love and lead well. I am so blessed to be surrounded by men like Hoops. He was just like so many of us – lost without know it. Let his story inspire you to find your “why” and rekindle your desire to be an asset wherever you are.

-IJ

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Tour of the grounds

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10 men toured The Stockade grounds this morning. Here’s what we did:

-10 Low Slow Squats (IC)
-10 Imperial Walkers (IC)
-10 Moroccan Night Clubs (IC)

Mosey to HT side wall
-Hold Wall Sits while each person takes turns doing 10 Merkins
-BTTW
-10 Australian Mountain Climbers (IC)

Mosey to Upper Lot
-10 Burpees, take a lap
-20 Merkins, take a lap
-30 Overhead Claps, take a lap
-40 LBCs, take a lap
-50 Calf Raises, take a lap
-40 American Hammers, take a lap
-30 Flutters, take a lap
-20 Hand Release Merkins, take a lap
-10 Under the Fence, take a lap

Serpentine the HT lot
-Run, Nur, Side Shuffle, Bear Crawl, Burpee Broad Jump
-5 Ladder Merkins per rung (5 levels)

Mosey to HT side wall
-10 Dirty Hookups (IC)
-10 Dirty Hookups, but with your feet (IC)

Mosey to the garage
-20 Step ups
-10 Knee tar N’Diayes (IC)
-10 Makhtar N’Diayes (IC)

Mosey back to COT
-20 Ab Mat Situps
-20 Freddie’s (IC)

Total Mileage: 1.85

NMM
I just returned from a trip to England with our GrowRuck team. I learned that regardless of our accents, we are one PAX with the same mission in mind. I had a wife tell me F3 broke her husband (Hoops). It broke him and rebuilt him into the father she always desired for her children and the husband she married years ago. You see, F3 is more than a fitness group – it is a way to unlock a man’s hidden potential to love and lead well. I am so blessed to be surrounded by men like Hoops. He was just like so many of us – lost without know it. Let his story inspire you to find your “why” and rekindle your desire to be an asset wherever you are.

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