Category: the yard

The Yard. Sat May 13.

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Pre-run at 5:45, most of you missed the memo.
Litter pick-up followed, most of you missed the memo.
Lesson learned: write back blasts immediately, for memory sake and the potential of losing your Weinke.
Warm-up stuff
Wait for Bass and Fogerty to finish their pre-run
Back and forth across the lot with other warm-up stuff
Wait for Bass and Fogerty
Monkey Humpers facing away from Bass and Fogerty
5-10-15-20-25 accumulator with running around the track in between (for some/most)
Some wall work
Some picnic table work
Much light to light work and then more light to light work
Old Bay led the way
BitCoin honorable mention
I gave the stellar effort a Q should give
Anchorman pre-ran
Dojo …. Is still busting a$$ while on IR
Bass and Fogerty looked good doing it

Looks like we made it,
Barry Manilow

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Iron Mike visits the Dentist

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WARMUP: Mosey: Stretching, SSH, IMPERIAL WALKER, Merks, Squats, Arm Circles, LBCs,
THE THANG: Started with a mini DORA using DDS to break out the sweat. ( dips, derkins, squats) – using the benches in front of school and a short mosey to the Birthday rock and back. 100 each exercise. Pax then moved to the parking lot to utilize a curb for some Iron Mike Tyson’s and Bomb Jax for some 9s.
Pax then moved to side parking lot to knock out a mini ladder using 4 stops for the reps. 3 rounds completed with BOOGIE down taking the reigns for one round of the ladder exercises where the exercises were completed in cadence. Harry Carey offered up some Smurf Jax to assist w delivering the pain.
Closed out with some Merks and Ab work before Mary took over
MARY: 4 mins of Mary where each Pax participated
ANNOUNCEMENTS: Cannoli Run, Mike Doty 5k, Blood Drive….
COT: Prayers for Luka, Health and Blessings.

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Two for Four Corners

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Hats off to Sprocket for taking the red pill daily during April.

WARMUP:
Run to WarmORama
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Four corners around the running tracks,

Station # 1:
25 Mountain Climbers
25 Plank Jacks
25 Squats

Station # 2:
25 Merkins
20 Lunges
25 SSH

Station # 3:
25 Calf raises
50 Skipping without rope
50 LBCs

Station # 4:
20 CDD
20 Freddie Mercury
20 Dying 🪳

ANNOUNCEMENTS: Read the newsletter
COT: Prayers for health and happiness

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Not-so-free Free Throws

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WARMUP:
– SSH
– Squat
– Cherry Picker
– Mountain Climbers
– Imperial walker
– Wind Mill

THE THANG 1:
Mosey to Bottom hill (entrance) to select a coupon
Exercise, sprint, plank, 6 inches, jog:
– 10 curls
– 10 curls, 10 overhead
– 10 curls, 10 overhead, 10 sqts
– 10 curls, 10 overhead, 10 sqts, 10 tri
– 10 overhead, 10 sqts, 10 triceps
– 10 sqts, 10 triceps
– 10 triceps

Railroad Tracks up hill to parking lot.

THE THANG 2:
Partner up for Catch Me If You Can:
– 20 SSH and toy soldiers
– 20 LBCs and lunges

THE THANG 3 – Team Free Throws
Pax split into 2 teams.
Alternating team members take a turn attempting a free throw.
Round 1
– Make it and the opposing team does 3 Bobby Hurleys.
– Miss it and the shooter’s team does 3 Bobby Hurleys while the shooter does 3 burpees.

Round 2 – We upped the stakes
– Make it and the opposing team does 3 burpees while the shooter’s team does 3 Bobby Hurleys
– Miss it and the shooter’s team does 3 burpees while the opposing team does 3 Bobby Hurleys

Between the 2 rounds (24 shots), only ONE was drained. Yikes.

MARY:
– American Hammers
– LBCs
– Chopsticks
– Rosalitas

Great work by all!

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Pick-A-Card-Any Card

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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

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Jack Webbish

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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:

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Physical 100 Aptitude Test

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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

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That’s Ten For Ten!

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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.

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3 Boys in The Yard

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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

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Moderate-ish

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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

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