Impreza blokowa

2022-09-17Leave a comment

QIC: Kielbasa
When: 2022-09-17
Pax: Anchorman, Barry Manilow, Bobber, Cohiba, Kermit, Kielbasa, Peabody, Repeat, Tesh, Tesla81
Posted In: Block Party

We did some work. Run around WEP, performed bunch of merkins, squats, big boy sit ups and dips on every marker in the park. On the parking lot behind the amphitheater came time for Dora with more squats lunges and other fun stuff I don’t remember:) I remember bear crawls with merkins on every parking line, though. Then I run out of ideas so “Mary” helped a lot. Bobber asked for some burpees and wall sits on our way to the COT, I could not say no ! Ended up in the parking lot with 3660 steps made by 6 am:)
Sorry for a late entry, thank you forcing me to write it:)

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10 Year Convergence

2022-09-17Leave a comment

QIC: Maximus, wwl, CSPAN (Fort/Philly/Metro/Dallas)
When: 2022-09-17
Pax: 98 degrees, Anchorman, Barry Manilow, Beaker, Bitcoin, Bobber, Bojangles, Bonsai, Boogie Down, Catfish, Cohiba, Console, Cousin Eddie, Crawdaddy, CSPAN (Fort/Philly/Metro/Dallas), cuomo, Cyclops, darkhelmet, decibelf3, Dojo, Double D, Drop Thrill, Eggo, Esso, fishstix, Flat Tire, Fogerty, FreeBird, Funhouse, Gekko, Grassy Knoll, Grinder, Ham Hock, HarryCarry, Headspin, Italian Job, Jekyll, JWOW, lil-e, Lutefisk, Mainframe, Masterpiece, Maximus, Mile High, Mile High2, Minuteman, Mr Clean, Nasa, Ölaf, oldbay, Pumpkin Spice, Pusher, Rebel, Reborn, Repeat, River Rat, Royale_F3, Santini, Senator Tressel, Shady, Shield, Short Sale, skipper, slapshot, Splinter, Spud, Stang, Swanson, Tater, Tinsel, training_wheels, Twister, Voltron, Vuvuzela, Wegmans, WWL, Youts, Zima
Posted In: The Fort

Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

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It hurt me more that it hurt you

2022-09-13Leave a comment

QIC: Barry Manilow
When: 2022-09-13
Pax: Anchorman, Barkley, Barry Manilow, Bass-o-matic, Cousin Eddie, Gekko, Heisenberg, Joe Lyons (F3 Long Duck), Jump Shot, JWOW, NakedAndAfraid, None, Rebel, Rebound, Straight Up
Posted In: colosseum

The intention was a traditional bootcamp and not a minnie pond-esque run and gun (yes, that’s a shot)

Dynamic warm-up
butt kickers, high knees, toy soldiers, overhead claps walking, shuffle L and R, karaoke L and R, lunge walk, bear crawl

Circle up (various counts between 11 and 18)
low slow squat, shoulder tap, imperial walker, LBC, hillbilly walker, plank-elbow-plank-elbow (yes long sleeves are recommended, its getting chilly in the morning anyway), SSHop, dying cockroach, bobby hurley with a pause by al gore, merkins (instead of mahktar n’diayes, note long sleeves)

1st ramp up, with run in between
5 burpees
5 burpees, 10 big boys
5 burpees, 10 big boys, 15 merkins
5 burpees, 10 big boys, 15 merkins, 20 squat jumps
5 burpees, 10 big boys, 15 merkins, 20 squat jumps, 25-2ct flutters
5 burpees, 10 big boys, 15 merkins, 20 squat jumps, 25-2ct flutters, 30 SSHops

to the grass (elbows)
10 mahktar n’diayes
10 kneetar n’diayes

2nd ramp up with shorter wog in between
5 flying squirrel
5 flying squirrel, 10 HR merkins
5 flying squirrel, 10 HR merkins, 15 gas pumpers
5 flying squirrel, 10 HR merkins, 15 gas pumpers, 20 LSSquats

back to the grass
JACK WEBB (yes, a traditional Jack Webb, a complete Jack Webb)

Get off my lawn!

COT

Looks like we made it,

Barry Manilow

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Slo Burn 🔥 So Slow

2022-09-11Leave a comment

QIC: Fogerty
When: 2022-09-09
Pax: Anchorman, Backdraft, Barry Manilow, Bass-o-matic, Chili Dog, Cousin Eddie, Destiny, Flounder, Fogerty, Nuke, Pusher, Rebel, Weezer
Posted In: Slow Burn

WARMUP: Stretch, Merks, Cherry Pickers. SSH, Squats,
THE THANG: HIIT – One minute sessions – 5 total. (Merks, Derks, Squats, Dips) – Ladder work with Squats, Merks, Donkey Kicks) Closed out with 4 corners with a Pax choosing the cadence and exercise.
MARY: 3 mins of Mary
ANNOUNCEMENTS: Final Countdown and 10yr Anniversary, Community Svc Opportunity 9-24-22.
COT: Prayers for healing, Marriage, Family, Pax.

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The Final Countdown

2022-09-10Leave a comment

QIC: Anchorman, fishstix
When: 2022-09-10
Pax: Anchorman, Assassin, Backdraft, Badlands, Band Camp, Barry Manilow, Bass-o-matic, Battle Bot, Beacon, Bitcoin, Bonsai, Boogie Down, Boss Hogg, CableGuy, Cakeboss, Cobra Kai, Cohiba, Console, Cornerstone, Cousin Eddie, crab_cakes, Cyclops, Dangerfield, decibelf3, Dojo, Double D, Esso, Everest, F3DaVinci, fishstix, Flash, Fogerty, Funhouse, Grinder, Grout, Ham Hock, HarryCarry, Kermit, Mainframe, Mark Nestel, Mini Phelps, Minuteman, Nasa, Photobomb, Pusher, Quack Attack, River Rat, Ruby Slippers, Sasquatch, Senator Tressel, Shady, Short Sale, Spectre, Spitz, Splinter, Sprocket, Spud, Tinsel, Trucker, Wicked Tuna, Zima
Posted In: The Fort

The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details: The first Pax will run 3 miles and return to the starting point. The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles. Each route will be unique. If you get lost, just run 3 miles and return back to the park.

Total miles: 3+3+3 = 10 F3 math (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)

Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.

Great job by everyone this morning!

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Legs and things

2022-09-02Leave a comment

QIC: Kaiser
When: 2022-09-02
Pax: Anchorman, Cakeboss, Cyclops, Flounder, Kaiser, Nasa, Nuke, Short Sale, Weezer
Posted In: Slow Burn

WARMUP: SSH, Overhead claps, MNC, Windmills, Karaoke, butt kickers, and goof balls
THE THANG: lots of running, leg exercises including squats, monkey humpers, calf raises, lunges. Then did a dora 100 merkins, 150 seal jacks, and 200 shoulder taps, finished with some curb work and running
MARY: flutters, LBCs, box cutters, and some broga
ANNOUNCEMENTS: final countdown, dam to dam sign up
COT: stay close to HIM to stay on track and refreshed and recharged. We tend to get sidetracked and sucked into the vortex of the world going going going and it wears us down and we become vulnerable. Stay close to HIM

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Begin with the end in mind

2022-08-31Leave a comment

QIC: Battle Bot
When: 2022-08-30
Pax: Anchorman, Barry Manilow, Battle Bot, Beacon, Bobber, Bounty Hunter, Cohiba, Kermit, NakedAndAfraid, Repeat, Stang, Tesla81, Wegmans
Posted In: Block Party

WARMUP:
Goofballs at variable cadence
Low slow squat
merkins
GTFO – we have work to do

THE THANG:
sprint up the big hill

Mozey on the trail to Harris Street Park w/pain stations:
20 high knees
20 flutters
20 diamond merkins
20 overhead claps
20 jump squats
20 bomb jacks
Some would call this trail “off road” including YHC, but there were some other, wronger opinions expressed by some in the group

at Harris Street Park
Basketball court:
Burpee broad jumps down and back

Benches:
10 each leg Bulgarian split squats
20 dips

Swings:
10 derkins
10 pullups

Rinse, repeat, and roll back up the trail of pain to COT…
…But wait, we made one last stop at the big hill.

Today’s lesson is: begin with the end in mind. We began with hill sprints, and ended with hill sprints to drive the lesson home.

The end of the workout when you are tired is where the real growth happens. We got some today.

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Running … into trees

2022-08-31Leave a comment

QIC: Barry Manilow
When: 2022-08-31
Pax: Anchorman, Barry Manilow, Bass-o-matic, Bonsai, Boss Hogg, Change Order, Cobra Kai, Corruption, decibelf3, Dojo, Falcon Crest, Fogerty, Gears, Gekko, Mainframe, Masterpiece, Maximus, NakedAndAfraid, Router, Short Sale, Spider-Man, Tesla81, Tootie, Twister, Vuvuzela
Posted In: Clydesdales

It was hot and humid, first day all year as such.
We ran.
Some ran 3.4 miles.
At least one ran 5.5 miles.
At least one ran into a tree (it’s not a laughing matter)
At least one hung out by the bank and smoked Marlboro Reds (rumor has it)

Get off my lawn!

Looks like we made it,

Barry Manilow

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Bell repeats

2022-08-29Leave a comment

QIC: Mainframe
When: 2022-08-29
Pax: Anchorman, B.O.B., Backdraft, Battle Bot, Beaker, Cheddah, F3DaVinci, JWOW, Mainframe, Mark Nestel, NakedAndAfraid, Quack Attack, Sasquatch, SkateOrDie, Spinner (Derrick Dominey), Tesh
Posted In: The Armory

WARMUP: Mosey for a short lap then circle up for SSHs, Windmills, Low slow squats, Merkins, and Hillbilly Walkers.
THE THANG: I’m a big fan of simple yet difficult. So I stole some things from rucking and repurposed them.
First thing was 15 min AMRAP of the following 3 things:
15-High pulls, 15-Swings, and 15-Overhead squats.
Not going to lie, I thought we were close to time and then looked at watch and it said 7 minutes. Finished up then moved over to far parking lot.
Buy-in=4 line suicide with 5 bombjacks at each line
8 rounds of the following:
5 Burpees
8 Curls
8 Triceps
8 Mountain Climbers
8 Merkins w/bell pull thru
We got through about 5 rounds before time was running short. So finished up with run across lot for 10 bombjacks then grab the bells and head back to COT.
Finished with 10 bell overhead big boys and 10 flutters.

I definitely don’t do kettlebell workouts enough. I need to do a better job of working it into my rotation. I also need to be better prepared. I thought Uhual would bring some music but he didn’t show this morning. So the PAX made up for it in mumblechatter. I appreciate all the PAX coming out this morning and Battle-bot for the Q opportunity.

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12 Cones and Chalk

2022-08-292022-08-29Leave a comment

QIC: ESSO
When: 08/27/2022
Pax: Anchorman, Barry Manilow, Bobber, Change Order, Crawdaddy, Dark Helmet, Decibel, Esso, Grout, Mile High, Yard Tool, Zig
Posted In: The Fort

AWarm Up

Mosey + Stretching

Church parking lot:

6 cones for legs, 20 ct.+ modes of transport; length of lot
Lap
6 cones for chest and core, 20 ct. + bear crawls; length of lot
Lap
6 cones for legs, 15 ct.+ modes of transport; length of lot
Lap
6 cones for chest and core, 15 ct. + bear crawls; length of lot
Prison break to COT

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F3 The Fort

Tag: Anchorman

Impreza blokowa

10 Year Convergence

It hurt me more that it hurt you

Slo Burn 🔥 So Slow

The Final Countdown

Legs and things

Begin with the end in mind

Running … into trees

Bell repeats

12 Cones and Chalk