Fancy and Footloose

2022-09-30Leave a comment

QIC: CakeBoss
When: 2022-09-29
Pax: Anchorman, Assassin, Bass-o-matic, Bitcoin, Bonsai, Cakeboss, Destiny, Fogerty, NakedAndAfraid, oldbay, Rebel, Short Sale
Posted In: Footloose

WARMUP:
15 SSHs
Mosey up large hill
Plank:
-Broga
10-Hillbilly Walker’s
Mosey down the hill
10-Merkins
15-Low slow squats
Mosey
Lunge Walk
Mosey
Bear Crawl
THE THANG:
Star of Pain
8 exercises perform 1min each
1 burpee move to next station
Two rounds = 16 Burpees
MARY:
Plank on church step wile 1runner goes up steps and back
Hold plank until all PAX are complete
ANNOUNCEMENTS:
Shoes for Kenya success 👏🏻🥓
Bourbon 🥃 Tasting coming up
Read newsletter
COT:
Prayers for all in path of hurricane Ian
Happy Birthday to the Fort 9/29/12
Prayers for marriages and to “get right” in order to be right for your M

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Shoulder BURN w the Fire Marshall

2022-09-27Leave a comment

QIC: Fire Marshall Bill
When: 2022-09-27
Pax: Band Camp, Bass-o-matic, Bobber, Cohiba, Fire Marshall Bill, Kermit, Rebel, skipper
Posted In: Block Party

Warm-up – Mosey to up the Pikes parking lot
Side Straddle Hop
Cherry Picker
Hillbilly Walkers
Merkins
Downward Dog/HoneyMooner
Side Straddle Hops
Mosey to the Far End of covered area and launch into Drillbits (all exercises OYO and cumulative, meaning the sequence is repeated adding the new exercise at each successive Drill)
1/6: 10 Burpees – Lap (If Raining – Down/Back under Awning)
2/6: 15 Jumping lunges -Lap
3/6: 20 Merkins – Lap
4/6: 25 Squats – Lap
5/6: 30 Moroccan Nightclubs – Lap
6/6: 35 LBCs – Lap
2 minutes of Wall Sits
Mosey to Springs courtyard x3 rinse and repeat
5 – step ups
10 – derkins
15 dips
Pike Lower Parking lot – 2 minutes of Wall Sits
Mosey back to the Upper Pikes parking lot for 8 minutes of Mary
Head Back to COT – finish w Side Straddle Hop

ANNOUNCEMENTS: F3 Road cleanup this wkend. – w Fogarty

COT: prayers for marriages. 2.0s. Praise for F3 workouts and health

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What Goes Down Must Come Up

2022-09-26Leave a comment

QIC: Stang
When: 2022-09-26
Pax: Bass-o-matic, Corruption, Fogerty, Masterpiece, Nasa, Stang, WWL
Posted In: Flight Plan

WARMUP: None
THE THANG: No Q. Stang took the lead and decided we should run for the Harvest Point hills. First half was mostly downhill. Second half was mostly uphill. Stang made a pit stop before the finish to destroy a QT bathroom. HA HA!!
ANNOUNCEMENTS: Alot going on. Read your newsletter and get involved.
COT: September is prostate cancer awareness month. It is not as advertised as breast cancer awareness month, but it kills just as many men. Get checked out.

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Sweet home AL

2022-09-22Leave a comment

QIC: Bass-o-Matic
When: 2022-09-22
Pax: Badlands, Band Camp, Bass-o-matic, Bojangles, Cohiba, Fogerty, Gekko, Kermit, Mark Nestel, Maximus, McGyver, Pusher, Rebel, Shady
Posted In: Minnow Pond

WARMUP: pledge
THE THANG: Alabama route 2mi. BASS exercises Bombjacks, American hammers, Squats, SSHs. 10 ea. 2 stops. 2 laps or 2nd lap circle up main and back to COT x2 for 3mi total.
MARY: PAX choice
ANNOUNCEMENTS: trash pickup this Sat. Shooting in Nov.
COT: praises prayers.

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↕️↔️↖️↘️⬅️

2022-09-22Leave a comment

QIC: Bass-o-Matic
When: 2022-09-21
Pax: 38 Special, Bass-o-matic, Boogie Down, F3DaVinci, fishstix, Flounder, Fogerty, Minuteman
Posted In: Pantheon

WARMUP: slow mosey, SSH , Windmills, Moroccan nightclubs, broga
THE THANG: quick intro to the light poles that had arrows pointing in various directions. All sets of 10 for each exercise. First round we ran between light poles. Next round we did a lap between poles. Exercises added at each pole. 10 arrows in total. Merkins, big boys, plank jacks, ssh, squats, lbcs, flutters, mtn climbers, American hammers, and burpees.
MARY: no time
ANNOUNCEMENTS: trash pickup and sleet shooting.
COT:

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Jack of all Dora’s

2022-09-20Leave a comment

QIC: Kaiser
When: 2022-09-20
Pax: Bass-o-matic, Destiny, Dojo, Kaiser, Rebel, training_wheels, Triple Lindy, Twister
Posted In: The Ballroom

WARMUP: good balls, toy soldiers, karaoke, windmills, etc
THE THANG: suicides, bench work, Jack of all doras, 4 corners
MARY: rotating ab exercises
ANNOUNCEMENTS: newsletter
COT: prayers

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3 min drills

2022-09-20Leave a comment

QIC: Rebel
When: 2022-09-16
Pax: Anchorman, Barry Manilow, Bass-o-matic, Flounder, Fogerty, Pusher, Rebel, Repeat, Twister, Weezer
Posted In: Slow Burn

WARMUP: SSH, IW, plank Jax, hillbilly walkers

Warm up

3 min drills
Merkins
Squats
Plank Jax
SSH

Dips
Big Boys
WAM
Jump Squats

Calf Raises
CDD
Flying Squirrel
Flutter

Hand Release
Hello Dolly
LBC
Jump rope

Lap around building
Repeat

COT:

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Wally World

2022-09-19Leave a comment

QIC: Bass-o-Matic
When: 2022-09-19
Pax: 38 Special, Airwolf, Anchorman, Badlands, Barry Manilow, Bass-o-matic, BearGryllz, Bones, Bonsai, Cakeboss, Cubbie, fishstix, Fogerty, Gears, Incoming, Masterpiece, Ölaf, Paint Can, Sasquatch, Tesla81, Trucker, Vuvuzela, yard sale
Posted In: Sweep The Leg

WARMUP: none… Just go
THE THANG: Run to Wally World via 160 left on stone crest until hit Model A. Then do BASS which consists of 5 burpees, 20 American hammers, 10 squats and 10 SSHs. Run back to COT do exercises again and repeat back to Wally World. Just a little over 4mi.
MARY: optional
ANNOUNCEMENTS: trash pickup Christmas party
COT: marriages, 2.0s

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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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F3 The Fort

Tag: Bass-o-matic

Fancy and Footloose

Shoulder BURN w the Fire Marshall

What Goes Down Must Come Up

Sweet home AL

↕️↔️↖️↘️⬅️

Jack of all Dora’s

3 min drills

Wally World

It hurt me more that it hurt you

Slo Burn 🔥 So Slow