WARMUP:
THE THANG: East on 160 to Tom Hall…….ran to QT @ Fort Mill Pkwy
MARY:
ANNOUNCEMENTS:
COT:
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
Tag: Bass-o-matic
Turkey Day Favs
- QIC: Bass-o-Matic
- When: 2023-11-17
- Pax: Airborne, Backdraft, Bass-o-matic, decibelf3, Dilbert, Fogerty, Mark Nestel, Peach Stand, Rebel, Senator Tressel, Short Sale, Sprocket, SugarBug, Triple Lindy, Twister, Undertaker, Vila (Downrange)
- Posted In: Slow Burn
WARMUP: SSH, Imperial Walkers, Hillbilly walkers, when senator arrived we moseyed. Mtn climbers, shoulder taps, merkins, overhead claps, arm circles, run.
THE THANG: did some 7s with merkins and squats, then with seal Jax and LBCs. Dora with partner, dips derkins bear crawls. All kinds of stuff I can’t remember.
MARY: yep that too pax choice.
ANNOUNCEMENTS:
COT:
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
Turkey Day Favs
- QIC: Bass-o-Matic
- When: 2023-11-17
- Pax: Airborne, Backdraft, Bass-o-matic, decibelf3, Dilbert, Fogerty, Mark Nestel, Peach Stand, Rebel, Senator Tressel, Short Sale, Sprocket, SugarBug, Triple Lindy, Twister, Undertaker, Vila (Downrange)
- Posted In: Slow Burn
WARMUP: SSH, Imperial Walkers, Hillbilly walkers, when senator arrived we moseyed. Mtn climbers, shoulder taps, merkins, overhead claps, arm circles, run.
THE THANG: did some 7s with merkins and squats, then with seal Jax and LBCs. Dora with partner, dips derkins bear crawls. All kinds of stuff I can’t remember.
MARY: yep that too pax choice.
ANNOUNCEMENTS:
COT:
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
27 – ALL of them were there
- QIC: Warning Track
- When: 2023-11-16
- Pax: Anchorman, Band Camp, Barkley, Barry Manilow, Bass-o-matic, Battle Bot, Bonsai, Boogie Down, Cakeboss, Cheddah, Cohiba, Crystal Lake, Cubbie, Cyclops, Half Shell, HarryCarry, JWOW, Rubber Ducky, Ruby Slippers, Shady, Shield, Slash, Slow Jams, Time Machine, Warning Track, Wooden Leg
- Posted In: the coachs box
WARMUP: mosey to the high school gym parking lot for:
Windmills x 10 (d/c, i/c)
Cherry pickers x 10 (i/c)
Imperial walkers x 10 (I/c)
Hillbilly walkers x 10 (I/c)
Seal jacks x 15 (I/c)
Plank
Down dog, walk dogs
Merkins x 10 (I/c)
Should taps x 10 (I/c)
Hand off to warning track for the main event
THE THANG:
Light poles are the Diamond
4 rounds
Home base – pole 1 – 5 burpees
1st base – pole 2 – 10 Bobby hurleys
2nd base – pole 3 – 15 LBC’s
3rd base – pole 4 – 20 merkins
Mosey to hill out to Munn road
Partner DORA – partner 1 runs, partner 2 does exercises and then flapjack
100 – Shoulder Taps
200 – LBC’s
300 – squats
On to the high school wall for BTTW. Holding for an excessive period of time. Once time was called pax moseyed to COT
MARY: Time for one minute of flutters.
ANNOUNCEMENTS: yes
COT: 5th core principle
Warning Track and YHC were given AAR’s and pax were dismissed after COT.
Always a privilege to see an accelerating HIM rise at The Coach’s Box. T-Claps Warning Track.
👁️
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
FlightPlan:Running with purpose
- QIC: CakeBoss
- When: 2023-11-13
- Pax: Anchorman, Barry Manilow, Bass-o-matic, Cakeboss, Cobra Kai, Corruption, crab_cakes, Gears, Gekko, Maximus, oldbay, Pusher, Sprocket, Sugar Daddy, WWL
- Posted In: Flight Plan
WARMUP: say hello and set your watch
THE THANG:
Run down 160 to left at Baxter Bubble mushroom pool
Do loops around Berkshire and run back
MARY:
Touch your toes
ANNOUNCEMENTS:
Attend all fundraising events
COT:
Don’t mess with Gears efficiency as he runs a tight ship
Prayers and Praises 🔥👆🏻
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
Happy BDay USMC
- QIC: backdraft
- When: 2023-11-10
- Pax: Backdraft, Bass-o-matic, Boogie Down, Change Order, decibelf3, Dilbert, Flounder, Fogerty, Mainframe, oldbay, Peach Stand, Rebel, Triple Lindy, Twister, Undertaker
- Posted In: Slow Burn
WARMUP: mosey/ dynamic stretch/ ssh/mtn climber/ shoulder burns
THE THANG: CDD bear crawl CDD
Wall sits while working out to in 5,3,1 burpees/ CDD to Lt Dans to CDD/mosey to railing 3 sets 15 reps dips and decline merkins/ mosey down the way for a boogie down drill instructor session. He scared Twister… more bear crawls and Lt Dans followed by Merkins.
I think this is mostly what we did but Rebel can Audit me.
MARY: start around the circle for your choice of 10 reps in cadence of any exercise
ANNOUNCEMENTS: bbq and bourbon tonight, golf in dec./ blood drive next week
COT: lots of praises and prayers.
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
Set your Goals…then crush em!!
- QIC: CakeBoss
- When: 2023-11-09
- Pax: Barry Manilow, Bass-o-matic, Bitcoin, Cakeboss, Cohiba, Cyclops, decibelf3, Half Shell, JWOW, Slow Jams, SouptoNuts, Trucker, Uncle Sam, Undertaker, Warning Track
- Posted In: the coachs box
WARMUP:
Dynamic warmup with running, lunges, karaoke, shuffling to various locations and performing various exercises
Side straddle hops
Hill Billy walkers
Merkins
Low slow squats
LBCs
Hello Dolly’s
Derkins
Dips
Step Ups
THE THANG:
Up and down hill at main entrance
Accumulating exercises ever stop
1 Merkin down the hill
1 Merkin 2 big boys up the hill
1 Merkin, 2 Big boys, 3 plankjacks down the hill
Get the idea
4 full squats
5 burpees
6 Wide Arm Merkins
7 SSHs
8 Flutters
9 Jump Squats
10 Donkey kick
MARY:
ANNOUNCEMENTS:
COT:
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
Set your Goals…then crush em!!
- QIC: CakeBoss
- When: 2023-11-09
- Pax: Barry Manilow, Bass-o-matic, Bitcoin, Cakeboss, Cohiba, Cyclops, decibelf3, Half Shell, JWOW, Slow Jams, SouptoNuts, Trucker, Uncle Sam, Undertaker, Warning Track
- Posted In: the coachs box
WARMUP:
Dynamic warmup with running, lunges, karaoke, shuffling to various locations and performing various exercises
Side straddle hops
Hill Billy walkers
Merkins
Low slow squats
LBCs
Hello Dolly’s
Derkins
Dips
Step Ups
THE THANG:
Up and down hill at main entrance
Accumulating exercises ever stop
1 Merkin down the hill
1 Merkin 2 big boys up the hill
1 Merkin, 2 Big boys, 3 plankjacks down the hill
Get the idea
4 full squats
5 burpees
6 Wide Arm Merkins
7 SSHs
8 Flutters
9 Jump Squats
10 Donkey kick
MARY:
ANNOUNCEMENTS:
COT:
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
Set your Goals…then crush em!!
- QIC: CakeBoss
- When: 2023-11-09
- Pax: Barry Manilow, Bass-o-matic, Bitcoin, Cakeboss, Cohiba, Cyclops, decibelf3, Half Shell, JWOW, Slow Jams, SouptoNuts, Trucker, Uncle Sam, Undertaker, Warning Track
- Posted In: the coachs box
WARMUP:
Dynamic warmup with running, lunges, karaoke, shuffling to various locations and performing various exercises
Side straddle hops
Hill Billy walkers
Merkins
Low slow squats
LBCs
Hello Dolly’s
Derkins
Dips
Step Ups
THE THANG:
Up and down hill at main entrance
Accumulating exercises ever stop
1 Merkin down the hill
1 Merkin 2 big boys up the hill
1 Merkin, 2 Big boys, 3 plankjacks down the hill
Get the idea
4 full squats
5 burpees
6 Wide Arm Merkins
7 SSHs
8 Flutters
9 Jump Squats
10 Donkey kick
MARY:
ANNOUNCEMENTS:
COT:
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
Pax fully scattered
- QIC: Peach Stand
- When: 2023-11-08
- Pax: Anchorman, Barry Manilow, Bass-o-matic, Bonsai, Cobra Kai, Corruption, decibelf3, Esso, Everest, Falcon Crest Ryan_F, Mainframe, Mark Nestel, Peach Stand, Shady, skipper, Slash, Sprocket
- Posted In: Clydesdales
WARMUP: light stretching and mumblechattering
THE THANG: munn to harris to spratt to 160 to COT – also ruck and trail options
MARY: nope
ANNOUNCEMENTS: newslettery things
COT: for sure
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css