Disclaimer. Mosey lap around parking lot. Warmup with usual.
Pax circle up. Go around circle, 1st pax picks an exercise for the rest of us to do while they run the lap. Go around circle with same method. Now, partner up. Partner does exercise their partner called the 1st go round, other partner runs lap. Pick a different partner–same thing. Now we finish with you doing the exercise you selected, 2 max out sets.
14 total at The Hive. 10 PAX for the KB workout
Maximus and Spiderman did a foot rehab ruck workout
L-Train and Hardwood did a murph (I think just for the sake of running laps around us at the end to get that second mile) Trucker was very tempted by the Murph.
YHC put together a playlist of mostly EDM and some acoustic music that mimics a NYC basement danceclub DJ set list. Not my typical listening, but it kept the tempo active. Music for an environmental purpose more than music for listening. (kinda like those at that trendy corporate office…there’s no way sitting in those is comfortable).
T-Claps to Uhaul for the playlist inspiration and his help manning the speaker. Having the song list assisted my pacing for the workout.
Warmup:
SSH
Burpee
Windmill
IW
HW
2 Burpees
Suitcase carry to other end of the parking lot
3 Burpees
Suitcase carry back
Thang: 1 step forward, 2 steps back
5 reps
6 reps
4 reps
5 reps (this is where it felt depressing to be back where you started)
3 reps
4 reps
2 reps
3 reps
1 rep
2 reps
35 total
Set 1:
Cleans (5 each side)
Single Leg Deadlift (5 each side)
Suitcase carry
4 burpees
Suitcase carry back
Set 2:
One Hand KB Swings (5 each side)
Merkins one hand on the bell (5 each side)
Suitcase carry
5 burpees
Suitcase carry back
Set 3:
Snatch (5 each side)
Goblet Squat (5 total)
Suitcase carry
3 burpees
Suitcase carry back
Set 4:
Manmakers (5 total)
Renegade Row w/ pass through (5 each arm)
We did not finish the full set
Some seated yoga stretches
Highlight was when Trucker left to go closer to Spiderman’s speaker and avoid the club music, but still did our exercises. #LovedIt #DontHateThePlayerHateTheGame
NMM:
This year, with my students, has felt like 1 step forward, 2 steps back. They’ve made gains in one area only for me to discover deficiencies in another area (I think due to online classes or atrophy from the COVID shutdown). However, this workout proved that when we go 1 step forward and take 2 back, we can still accomplish a lot. I’ll keep working on 1 step forward from wherever we are until there are no more steps to take.
Thanks Airborne for the opportunity to lead. I’m always amazed at how much further I’m willing to push at a workout when I’m the one leading. There’s a metaphor in there somewhere; I’ll work on fleshing it out.
Also I struggled with numbers while tweeting this morning.
@F3theFort 12 at #theHive. 8 🛎️, 2 🎒, 2 murph. We took one step forward and two steps back until we ran out of steps. While we didn't cover much ground, we got a lot done (782 calories via my heart rate monitor). Thanks @JimEubanks12 for the opportunity to lead. pic.twitter.com/f7ghrdsOlL
Thank you to the 11 total PAX who showed up to The Fort on this fall like gloom to share in some great fellowship and a little fitness. It was an awesome time and if you miss it, well, you missed out. Thank you to Grinder for allowing Johnny Utah and YHC to lead this morning.
WARMUP
We began the morning led by Jonny Utah with a quick mosey to the front corner of WEP where we started off with some Side Straddle Hops and Low Slow Squats. Then we quickly moved into the THANG.
THE THANG
From this point on Johnny Utah led us back and forth across the front of WEP stopping at each front corner for a series of exercises at each corner. I lost track of how many times we went back and forth and what exercises we did, but I learned some new exercises today.
This took us to a little after 0700 and Johnny Utah handed it off to YHC.
Since Johnny Utah had mentioned to YHC he was going heavy on running and pain stations, I figured I would add in a little upper body and . . . legs & Burpees. We took a short mosey to the amphitheater to welcome it to the men of F3 The Fort . YHC asked the PAX to circle up and we commenced to begin a combination of Jack Webbs and Dan Taylors (alternating between the two) from a ratio of 1:4 to 10:40.
Then we lined up at the back edge of the field at this hill. We then did 7’s with Burpees and Bombjacks. After that we took a short mosey to the COT for 6 Minutes of Mary to finish off the 30 minutes.
This morning was full of beautiful weather, mumblechatter, and fun. What you want to have at any F3 Workout.
NMM
Over the past few weeks, I have had many brothers struggling through many different situations. From COVID, to death in families, to dogs dying. This has me and other brothers relying on the power of prayer and support.
This is my challenge to you men today. If you are struggling, do not do it alone. Do not isolate. We as men tend to feel like we must be the strongest with can be without any help or assistance. If you are struggling reach out to a brother or all of us brothers. Be aware that you have men who will act when requested.
Post it on social media, send a text, make a phone call; whatever you do, reach out. We are all better together and not apart.
Aye!
Ecclesiastes 4:12 ‘And though a man might prevail against one who is alone, two will withstand him-a threefold cord is not quickly broken.’
ANNOUNCEMENTS
Reach out to a Site Q to Q a Workout.
9/11 Patriot Day WOD on Labor Day (9/6)-NAFO 0530-0730
The Fort Anniversary-Sept. 17-Details coming.
Goggins 4x4x48 Challenge-Sept. 17-19-See PreBlast for Details
The Sweati – Sat., Oct. 2 at 0630 – Start at Ft. Middle School
FM Care Center Lawn Care
Read your Newsletter.
PRAYERS/PRAISES
The PAX shared their prayers and praises and Longshanks lifted them up.
7 PAX braved the rain, which became more of a pleasant sprinkle cooling us off as the workout wore on. Airborne even noted, with a chipper tone, how “glad” he was to drive past 2 other AOs for my Q today considering all the cover the Colosseum has.
Warm up
– SSH
– Imperial Walker
– Hillbilly Waker
Mosey
– Shoulder Tap
– Mountain Climber
– Peter Parker
– Parker Peter
– yoga
Mosey to the Southern State band
– toy soldier for the 6
Mosey to the pre-school
– lunge walk a small hill for the 6
11s on that hill
burpees at the bottom
jump squats at the top
Mosey back to the elementary school teacher lot
– yoga
Mosey carefully in the grass and ditch around the playground fence
Found some rocks, picked one up
– overhead squat, 10
– tricep extension, 10
– goblet squat, 10
– overhead press, 10
– manmaker, 5
Set the rocks back
Mosey to the covered space
5 merkins
bear crawl to next column
5 merkins
10 squats
bear crawl to next column
5 merkins
10 squats
15 moneky humpers
bear crawl to next column
5 merkins
10 squats
15 moneky humpers
20 lunges
Mosey to the middle school picnic tables
Bulgarian Split-Squats 10 each side
Derkins in cadence till everybody rested at least once (15)
Mosey back to COT
Flutter till 0600
Route:
NMM:
Been reading Hunter, Gather, Parent, it’s amazing how much anger western culture parents with. We think kids are “testing their boundaries,” when maybe they just don’t have fully-developed brains. It’s like anger is the hammer of parenting tools. And if it’s the only one we’ve got, every problem becomes a nail. I’m working on having other tools, and seeing the world (and my kids) in a different way.
Prayers for teachers, parents, and students starting school soon under changing conditions.
11 PAX for 0.0 miles and what I felt was a hard workout…Tesh may argue differently.
Did a little warmup
SSH
Round the World
Good Mornings
Some Yoga
Super Sets done for a set time with some rest between.
Set 1:
KB Cleans (30 seconds)
Single Leg Dead Lift (30 seconds)
rest
Repeat 6 times (3 right, 3 left)
SSH
Set 2:
KB Swings (60 seconds)
Merkins (30 seconds)
rest (30 seconds)
Repeat 5 times
SSH
Set 3:
Snatch (30 seconds)
Goblet Squat (30 seconds)
rest (30 seconds)
Repeat 6 times
SSH
Set 4:
Manmakers (30 seconds)
Renegade Rows w/ pass through (30 seconds)
rest (30 seconds)
go till 6…I think we did 4ish?
NMM:
What is paired up as difficult in your life and what are you putting in between to mitigate?
Some 14 PAX broke off from the larger Bushwood/Snake Pit conglomerate with a kettlebell in their hand
Warmup:
Yoga – much to everyone’s “enjoyment”
KB Windmill – nobody even pretended to like this one
SSH
Large Arm Circles
Shoulder Taps
Mountain Climbers
Short Mosey:
Dan John’s Humane Burpee
15 KB Swings
5 Goblet Squats
5 Merkins
15 KB Swings (It was here that BOB tweaked his back)
4 Goblet Squats
4 Merkins
15 KB Swings
3 Goblet Squats
3 Merkins
15 KB Swings
2 Goblet Squats
2 Merkins
15 KB Swings
1 Goblet Squats
1 Merkins
Break from the routine:
10 R Single Leg Deadlifts
10 L Single Leg Deadlifts
10 R High Pulls
10 L High Pulls
10 R Racked Split Squat
10 L Racked Split Squat
5 R Single Leg Deadlifts
5 L Single Leg Deadlifts
5 R High Pulls
5 L High Pulls
5 R Overhead Split Squat
5 L Overhead Split Squat
11 PAX chose to get better with YHC has YHC was trying to deflect rumors of not only pull-ups but a visit from Minnow Pond. We went on a mossy around FMHS stopping twice for some COP consisting of a high number of windmills, ball buster squats (thanks to Johnny Utah’s introduction at JOC), LSS, moracin nightclubs, and other things to kill time as we awaiting Minnow Pond PAX to meet at the pull0up bars.
PAX bear crawled the length of the covered awning at the pull up bars then counted off into teams of 3. Each team had to complete 50 pull-ups, 75 right leg scorpion merkins, 75 left leg scorpion merkins, 300 LBCs and 100 V-ups. PAX rotated between running and the exercises.
Once minnow pond took off to head back, mossy back towards COT and stopped at a retaining wall for 10 derkins/10 erkins for 2 rounds, stopped at Hive for some more COP, mossy back to COT for 3 minutes of elbow planks.
Thanks Oscar for opportunity to lead and prayers to Truckers co-worker and daughter (Morven and Mila) who are struggling with teenage suicidal issues, Grassy Knoll’s M job interview, and others that I now have forgotten (Sorry)
YHC led a kettlebell workout on what turned out to be a perfect morning in the gloom.
Warmup:
MNC x 15
Windmill x 15
Cherry Pickers x 15
Mountain Climbers x 15
5 burpees OYO
Thang:
The workout consisted of 4 sets of the same 5 exercises were the reps started at 20 and decreased by 5 each set. At the end of each set there would be a lap that increased in distance. The total distance of completed would be just about 2 miles.
10 PAX present today: Fishsticks showed up with no shoes, but still stayed to workout. Uhaul had an extra pair he borrowed. Perfect examples of durability and preparedness.
Warm up
Lap
SSH
1 man maker
Merkin
2 man makers
MC
Yoga
Monkey Humper
3 man makers
IW
HW
4 man makers
SSH
Merkin
MC
5 man makers
Thang 1 – Length of the parking lot
8 Goblet Squats
Sprint
8 Merkins
Walk Back (we bear crawled the first and last time)
5 Rounds? I lost count
Loaded Carry to courtyard
Thang 2
10 swings
10 cleans
10 push press
5 burpee snatches
10 front squat
Repeat on opposite side
Some additional Yoga
Thang 3
Row
Clean
Front Squat
Push Press
Just 3 reps on each side
One muscle up on the wall Shady couldn’t quite reach but that’s why the word assist exists!
Waiter’s Carry back to COT
For some seated forward bends
NMM:
I’m considering fitness….Like what are we fit for? Am I a fit father because I have a child? Am I fit for the jobs I’m given at work? Do I let my physical fitness get in the way of my fitness as a husband?
Today we decided to choose our own adventure at Footloose. Because the men chose the harder thing, it evolved into Mini-Pond.
The Thang:
Very simple: You have two loop options and two exercise options. One loop is shorter (.5 miles) and one loop is longer (.6 miles). One exercise is less difficult and one is more. Choose your level on each loop and regroup for short sets in cadence. We did 5 laps, which means we got 2.5-3 miles in depending on your choices.
Lap options:
Merkins/Diamonds – 10
Squats/IW – 15
Burpees/Flying Squirrel – 7
BBS/LBC – 15
Bomb jacks/Monkey Humpers – 10
After every lap we did a few things to regroup In Cadence where appropriate:
Bear Crawl one of the 3 lanes in the circle (again, pax choice)
Tappy Taps
Imperial Walkers
MNC
NMM:
I am not a professional. I don’t know how to Q a moderate workout and keep everyone aligned. Today was a good experiment, not because we somehow managed to keep everyone aligned across the “easier” and the “harder” aspects, but because the guys that showed up almost exclusively chose the harder loop and the harder exercise. I don’t know the reason (peer pressure?), but they all did it and I am fairly certain all of them are glad they did.
