The burn is good

2022-08-10Leave a comment

QIC: Cousin Eddie
When: 2022-08-10
Pax: Backdraft, Band Camp, Bodywash, Cousin Eddie, El Spaniard, f3destiny, Fogerty, Headspin, Kaiser, Marty Bird, Reaper, Rebel, Shady
Posted In: Ring of Fire

WARMUP: 10x Cherry Picker, SSH, imperial walkers, Moroccan Night Clubs
THE THANG: 4 laps around the track with 4 pain stations 320 squats, 180 LBC, 80 merkins, 20 squats 7 & 1’s pull ups and bomb jacks
MARY: 15 Big Boys
ANNOUNCEMENTS:
COT:Prayers for JB motorcycle accident, teachers, marriages

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Loops of Baxter

2022-08-08Leave a comment

QIC: Pusher
When: 2022-08-08
Pax: 38 Special, Backdraft, Badlands, Bass-o-matic, Bones, Bonsai, Cakeboss, F3_Tesla81, F3Hardwood, Fogerty, Paddle, Pusher, Rebel, StateFarm, White Lightning
Posted In: Sweep The Leg

THE THANG:
Loops around Baxter (Birkshire Heights) each approximately 1 mile
At stop sign do 10 merkins, 20 squats, 30 LBCs – 5 Stops signs on the loop

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Flight Plan

2022-08-06Leave a comment

QIC: backdraft
When: 2022-09-30
Pax: Backdraft, Bass-o-matic, Destiny, Rebel
Posted In: 1st f

WARMUP:
THE THANG: run the river district, 4 miles
MARY:
ANNOUNCEMENTS:
COT:

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Thanks for the Burpees, Fogerty

2022-08-06Leave a comment

QIC: Wegmans
When: 2022-08-06
Pax: Backdraft, Bass-o-matic, Bitcoin, Boogie Down, Cousin Eddie, Dojo, Fogerty, Ham Hock, oldbay, Tater, Twister, Wegmans
Posted In: the yard

WARMUP: 5 burpees oyo. Short mosey. Moroccan night clubs, LSS, shoulder taps, dynamic warmup.
THE THANG: Jacob’s Ladder with merkins and bomb jacks using 11. Picked up the 6. Split up into teams for a couple relay races. Loser had to do 5 burpees. Then 10 merkins. Winners had 3 burpees and 10 merkins.
Hold Al Gore and 1 by 1, run to the picnic table. Next round was skipping.
Do some calf raises. Then head back to the basketball courts. Do Airborne’s hip routine.
Next shake out the lactic acid. Quick yoga at the end and more burpees due to Fogerty. Sprinkled burpees in other places as well.
MARY: bbsu and burpees
ANNOUNCEMENTS: lots of stuff in the newsletter
COT: stays in COT.

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The parking lot is always smoother in the other corner

2022-07-29Leave a comment

QIC: Sugarbug
When: 2022-07-29
Pax: Backdraft, Boss Hogg, Destiny, Dilbert, Esso, Flounder, Gump, Hassellhoff, Pusher, Spinner (Derrick Dominey), SugarBug, Tater, Twister, Weezer
Posted In: Slow Burn

WARMUP: Some side straddle hops, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs and cherry pickers to loosen things up

THE THANG:

Used the ol’ Seconds Pro app to provide a TABATA workout with 50 seconds on 20 seconds rest ratio. After every 4th exercise we would rotate to the next corner of the parking lot. It should be noted that I used an Apple playlist and the app appeared to have undergone an update since last use… By the time I discovered the errors with both of these items we had come too far (I already pushed start) and the only option was to press forward for the next 40 minutes… We made it through a full cycle and 3/4.

Merkins
Squats
Flutter
Donkey Kick
Rotate
Calf Raises
Mountain Climbers
Side Straddle Hops
Al Gore
Rotate
Box Cutter
Plank Jacks
Lunges
Dry Dock
Rotate
Seal Jacks
High Knees
Monkey Humpers
Freddie Mercury
Rinse and Repeat

Things learned:
-the update changed the default voice from an Australian lady to a deep voiced male… not as fun to be told to do monkey humpers by a deep voiced male
-Apple includes U2’s One as a 90’s Rock/Alternative Essential, and while a great song, it is not terribly motivating… however it is very long…
-the update also messed up the volume of the coach voice anyway, so everyone just had to listen to me yelling over U2 anyway…

COT: It happened… we were all there…

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600 lb Coupon with Better Music

2022-07-15Leave a comment

QIC: Airborne
When: 2022-07-15
Pax: Airborne, Backdraft, Beaker, Drop Thrill, Punch List, Slash, Tesh, Wegmans
Posted In: The Hive

WARMUP:
Mozy round the lot. Old man windmills. Mountain Climbers. Merkins. Diamond Merkins. Wide arm merkins. Low slow Squats.
THE THANG:
Split up into pairs. One pair of PAX serves as the timer for a set of exercises. One PAX hops on and steers an ATV in neutral gear with no power while the other PAX pushes it down the parking lot for about 80 yards. At the turn around point, they switch places and race back to the starting line. Targeted average time is about 80 seconds. While the timers are doing their thang, remaining PAX are working a list of exercises:
KB Swings
KB Squats
Chest Press
Man makers
Thrusters
Triceps extension
Upright Row
Once all 4 pairs of PAX complete their turn as the timer, the PAX with the winning time planks while everyone else pays a 15 burpee penalty.
MARY: Dead bug, heel taps, LBC, box cutters, big boy sit ups and the finisher: Airborne’s hip exercises.
ANNOUNCEMENTS: 2 CSAUPs coming in Sep and Oct.
COT:

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The Dirty 21s

2022-07-14Leave a comment

QIC: Cohiba
When: 2022-07-14
Pax: Backdraft, Cohiba, Grout, HarryCarry, Incoming, Kielbasa, Peabody, Poppins, Spectre
Posted In: The Ranch

WARMUP: SSH, Windmills, Morrocon NC, Merkins, Burpees, Hillbilly Walkers, Overhead Claps, Calf Raises, and Cherry Pickers
THE THANG: 21s of Big Boy Sit Ups and Carolina Dry Docks with running in between; Light Poles: 5 Burpees then Lunges and Nur to next light pole and then 10 Squats then bear crawl to next light pole and run back to COT
MARY: Flutters until 6am
ANNOUNCEMENTS: CSAUP Relay Race and Check your bulletin
COT: Spectre buying a house and trying to get pregnant

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The Forts fastest AO

2022-07-09Leave a comment

QIC: fishstix, F3Hardwood, F3FloppyDisk, Bobber, Band Camp, Badlands, B.O.B., backdraft, Double D, Fogerty, Gears, Grout, HarryCarry, Joe Lyons (F3 Long Duck), LTrain, Mainframe, Maximus, NASA, Pusher, Rock Thrill, Ruby Slippers, Shield, Shady, sirtophamhat, Slackblaster, Splinter, Vuvuzela, birdcage_f3, Italian Job, Poppins
When: 2022-07-12
Pax: B.O.B., Backdraft, Badlands, Band Camp, birdcage_f3, Bobber, Double D, F3FloppyDisk, F3Hardwood, fishstix, Fogerty, Gears, Grout, HarryCarry, Italian Job, Joe Lyons (F3 Long Duck), Ltrain, Mainframe, Maximus, Nasa, Poppins, Pusher, Rock Thrill, Ruby Slippers, Shady, Shield, sirtophamhat, Slackblaster, Splinter, Vuvuzela
Posted In: 1st f, Pre-Blast

Tuesday July 12th seabiscuit becomes the Forts newest official AO. Join us in the parking lot of Blues smokehouse @5:15am at the corner of Doby’s bridge rd and the bypass. This is going to be a speed based running AO, geared towards improving overall speed. If you’re not fast, then this is for you. If you are fast, this is also for you. It’s kinda like Disney, there’s something for everyone.

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Partner B.L.I.M.P.S. and a pair of Jacks

2022-07-08Leave a comment

QIC: oldbay
When: 2022-07-08
Pax: Backdraft, Bass-o-matic, Boss Hogg, Cousin Eddie, Dojo, f3anchorman, Flounder, Fogerty, Kindergarten Cop, Maximus, NakedAndAfraid, oldbay, Rebel, Short Sale, Spinner, Twister, Vuvuzela, Weezer
Posted In: Slow Burn

WARMUP:
– SSH x20
– Windmills x10
– Mountain Climbers x10
– Hill Billy Walkers x10
– Low Slow Squat x10
– SSH x10
THE THANG:
Partner B.L.I.M.P.S. Round 1
1. B – Bomb jacks ==> Broadjumps
2. L – LBCs ==> Lunges
3. I -Imperial Walkers ==> High Knee
4. M – Merkins ==> Mosey
5. P – Plank Punches ==> Power Skip
6. S – SSH ==> Shuffle Left/Right

People’s Chair with Jack Reachers (2x)
Jack Webb 1:4 – to 10

MARY:
Pax choice (American Hammers, Gas Pumper, Makhtar N’Diayes, Grave diggers, forgot the others)

ANNOUNCEMENTS:
COT:

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The Spirit of the AO

2022-07-06Leave a comment

QIC: Punch List
When: 2022-07-06
Pax: Albatross, Backdraft, Drop Thrill, El Spaniard, Grout, JWOW, Kaiser, Ltrain, Punch List, Ruby Slippers, Shield, Splinter, SPowers, Straight Up
Posted In: Ring of Fire

WARMUP:
Merkins x 10
Donkey Kicks x 10 OYO
SSH x 34

THE THANG: Treehugger WOD – “Crossett Fit Games” honoring our fallen brother from F3 Lehigh Valley.

5 Rounds
10 Pull-ups
20 V-sits (ups)
30 Merkins
40 yd Broad Jump Burpees
50 yd Heart Chargers
1/2 Mile Run

MARY:
Finished out with a few flutters at the end

ANNOUNCEMENTS:
Q Source Tuesdays – hit up Backdraft
Straight Up is tired of male apathy – and he’s doing something about it. Hit him up about raising strong sons and forming a strong male community around those sons.

COT:
Praise for Straight Up’s 2.0, Yoshi, going on his first mission trip
Praise for El Spaniard taking his family to visit extended family in Portugal for a month
Prayers for YHC (and all of us dads) for our abilities to connect with 2.0’s and lead right.

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F3 The Fort

Tag: Backdraft

The burn is good

Loops of Baxter

Flight Plan

Thanks for the Burpees, Fogerty

The parking lot is always smoother in the other corner

600 lb Coupon with Better Music

The Dirty 21s

The Forts fastest AO

Partner B.L.I.M.P.S. and a pair of Jacks

The Spirit of the AO