WARMUP: SSH, Abe Vigoda, Cherry Pickers, Mosey, bob & weave through traffic pylons. @Fogerty sighting
THE THANG: Stack of F3 cards, select two, do the exercise, run, rinse & repeat, Queen of Spades last card drawn for 25 burpees.
MARY: None
ANNOUNCEMENTS: See your newsletter
COT: Family & Health
WARMUP: Hillbilly Walkers, Moroccan Night Club, Windmill, Toy Soldier, Karaoke, Down Dog, Honeymooner, Soccer Hip Thingy
THE THANG: Jack Webb Theme ×8
Dry People – Peter Parker Mercury – Seal Humpers – Calf Merkins – Low Slow LBC – Overhead Rosalitas – 8 1 Ros, 4 OH
Broga: Child’s Pose, Cat/Cow, Downdog, HoneyMooner, On back – Stretch – Curve L/R
MARY:
ANNOUNCEMENTS:
COT:
WARM UP:
Imperial walkers
Wind mills
Cherry pickers
THE THING:
Mosey across the breeze way to the middle of the track. I had cones setup approximately 25 feet apart.
Round 1 – shuttle run
With a timer set the goal is to make from one cone to the other before the timer goes off. If you miss the timer you must do 3 kraken burpees and jump back in
Timer
5 rounds of 20sec
5 rounds of 18sec
5 rounds of 16sec
5 rounds of 14sec
5 rounds of 12sec
10 rounds of 10sec
10 rounds of 9sec – this is where it really strayed to get hard
10 rounds of 8sec
10 rounds of 7sec – this was as far as we could make it and Old Bay was the only one.
Round 2 The tail of Ouroboros
There are 4 pax, we all start at opposite ends of the tracks
Run around the track if you tag some one they drop and do 2 burpees
Old bay was the victor of the day.
Announcements and Praise & Prayers
Off to coffeeria
WARMUP: We did a few exercises at 25 each and talked about 3/25 being the anniversary of Fury 325 opening at Carowinds 8 years ago.
THE THANG: we completed the Mental Battle WOD https://f3thefort.com/2023/03/02/406760/ with some modifications.
MARY: Just time for a little.
ANNOUNCEMENTS: Congratulations to Longshanks on his marriage yesterday!
COT: Pray for mental wellness and those mentioned in COT.
The Thrill is gone.
WARMUP:
SSH
Windmill
Low slow squat
Merkins
8 count burpees
THE THANG:
Hill sprints at entrance x3
Basketball court:
Down and back
5-10-15-20
Merkins and CDDs on side 1
Squats and monkey humpers on side 2
4 corners – all together plank for the 6
5-10-15-20
1. Bomb jacks, plank jacks
2. SSH, goofballs
3. Jump squats, jump lunges (L+R=1)
4. Merkins, burpees
MARY:
ANNOUNCEMENTS:
COT:
Discussion about how crafty Satan is. Are you letting your guard down?
And yoga pants
WARMUP:
Mosey to the elementary loop. SSH
Mosey to the end of the loop. Windmill
Mosey to the road. Low Slow Squat
Mosey you the sidewalk
THE THANG:
11s starting with 1 BBSU, run to school main entrance, 10 leg lifts
10-count
10 Bomb Jacks courtesy of Change Order’s TWSS
11s starting with 1 dip, run south to the first light for 10 merkins
10 count
arrange the PAX on the concrete, backs to the rising sun. Hold low horse stance (kinda like an Al Gore) for 30s, then right and left forward stances (back leg straight, front knee 90 degree bend)
leg stretches and mosey to CoT
ANNOUNCEMENTS: Some sorta CSAUP going on, read the NL
COT: everyone calls out a way to live third that they will do today (no trading responsibility, selfless actions), the PAX did great
NMM:
Best mumblechatter I’ve heard in a long time, beautiful morning to be out
WARMUP: Slight Yog (soft j) to warmup area behind the school. Comprehensive group of exercises designed to ready the mind, body, and spirit for the workout ahead. Plus stretching.
THE THANG: Three rounds of Rugby Sprints [trademark] which have been documented in medical journals [citation needed] to reverse the aging process. Have you ever actually *seen* an old rugby player?! ….exactly.
Then we headed to the entrance hill for partner work:
P1 – flying squirrels.
P2 – down and back.
Flapjack
Rinse/Repeat
How long?
No idea. 🤷🏻♂️
That got old quick
[annnnnd queue rain]
Hey – let’s do some step ups under some cover!
What else can we do under some cover?
Wall Sits? Sure!
Anything else? ….hmmmm never too early for some….⬇️
MARY: Rotating Q of various ab exercises….under some cover
ANNOUNCEMENTS: Mental Battle March! Drop Thrill Qing all over the place. Can’t do this life alone – get out there and support each other.
COT: Welcomed back Dictator after 18 months away (stick-tap to Shady for apparently being annoying AF pestering him to come back out – his words – not mine). Let’s not take F3 for granted, gents. Imagine if you didn’t have it as an option in your life. Appreciation! Thanks to Bitcoin for the opportunity. Aye!
WARMUP: stuff
THE THANG: laps on the track with exercises at the points.
MARY: none
ANNOUNCEMENTS: read your newsletter
COT: stay safe D2Db
WARMUP: SSHs followed by Windmills – it is F3. Picked some cherries, did some walkers, visited a night club, ground work.
THE THANG: did a tour de Yard – ain’t never been there before. Worked some stations with a defunct timer…
Man Makers, slam ball, rows, kettlebell snatch, curls, press flutters, merkins, shoulder press, we were going to do some hockey stick extensions, but said hockey sicks were forgotten
MARY: lots of Mary – pax choice – squat Mary was a new one to me – must be a Yard thing.
ANNOUNCEMENTS: viva la Murder Bunnies
COT:
WARMUP: 5 Merkins, SSH and 7 Windmills
THE THANG: I stole Boss Hogg’s 10
Station Workout- cumulative 10 reps Flying Squirrel, Merkins, Big Boy, Squat, Shoulder Taps, LBC, Flutters, Plank Jack and Lunges, running a lap after each station
MARY: None
ANNOUNCEMENTS:
COT