Cuarenta y cinco’s debut

2022-09-23Leave a comment

QIC: Tinsel
When: 2022-09-22
Pax: Battle Bot, Cornerstone, Pothole, Riggins, Slow Jams, Sprocket, Tinsel
Posted In: Soul to Sole

WARMUP: grab extra weight from my car and put it in your ruck to meet the 45# requirement
THE THANG: ruck around Kingsley’s perimeter for 2 miles with a stop at CAH for 50 step ups in lieu of the upcoming Chad 1000x, ruck around LPL and back for another 10 step ups due to time. Total 3 miles and 60 step ups.

ANNOUNCEMENTS: suicide prevention WOD Chad 1000x is coming up

COT: stays in COT

Tinsel out.

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Bitcoin’s Board of Pain

2022-09-21Leave a comment

QIC: Bitcoin
When: 2022-09-21
Pax: Battle Bot, Bitcoin, Cohiba
Posted In: Bushwood

WARMUP:
Long Mosey to WarmORama
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Bear Crawl across the parking lot and back to the “Board of Pain”

3 sets each of 5, 10 15 Reps with increasing number of Burpees between each exercise

Merkins,
Shoulder Taps
CDD
Mountain Climbers
Low slow Squats
Calf Raises
Lunges
Monkey Humpers
LBCs
Freddie Mercury
Box Cutters
Flutter Kicks

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Miles and PT

2022-09-13Leave a comment

QIC: Cornerstone
When: 2022-09-08
Pax: Battle Bot, Bitcoin, Cornerstone, Dojo, Kaiser, Riggins, Slow Jams, Sprocket
Posted In: Soul to Sole

WARMUP:
THE THANG: 3 miles with PT; man makers, squats, overhead ruck, suitcase carries
MARY:
ANNOUNCEMENTS:
COT: Cornerstone handed over flag to Sprocket to be site Q

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Swing it like it’s hot

2022-09-12Leave a comment

QIC: Bitcoin
When: 2022-09-12
Pax: Assassin, B.O.B., Battle Bot, Beaker, Bitcoin, Bonsai, Mark Nestel, Peabody, Quack Attack, Sasquatch, Spinner (Derrick Dominey), SugarBug, Tesh, training_wheels, Uhaul
Posted In: The Armory

WARMUP:
Mosey
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Curls x2 sets
Triceps x2 sets
Run
Plank

Kettlebell Touch x2 sets
Deadlift x2 sets
Manmakers
Run
Plank

Squats x2 sets
Swings x2 sets
Lawnmower Pull (Right & Left) x2 sets each
Manmakers
Run
Plank

Chest Press
LBCs
Run
Manmakers
Plank

Around the Body
Around the Leg – Number 8
Run
Plank

MARY:
Freddie Mercury
Protractor
Elbow Plank

ANNOUNCEMENTS: Upcoming activities reminders also in newsletter

COT: Prayers for health for family and friends dealing with medical issues.

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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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Some of everything

2022-09-01Leave a comment

QIC: Lutefisk
When: 2022-09-01
Pax: Battle Bot, Cubbie, Lutefisk, Tesh
Posted In: Laces In

WARMUP: none
THE THANG: three fathers WOD, vacuum cleaners until fail, 4-corners ladder (5,10,15,20 reps at each corner) with 8ish exercises. Pax used sidewalk chalk to initial their completion of each round
MARY: motivators from 6 down
ANNOUNCEMENTS: final countdown, 9/11 convergence
COT: prayers for school teachers & students, and grateful hearts

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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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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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Mooning the International Space Station?

2022-08-26Leave a comment

QIC: Battle Bot
When: 2022-08-25
Pax: 3D, Battle Bot, birdcage_f3, Drop Thrill, Tinsel
Posted In: snake pit

WARMUP:
Run a lap
SSH
Low slow squat
hold bottom of squat
Plank up
10 slide overs in cadence
10 high pulls in cadence
20 flutters with press in cadence

THE THANG:
Segment 1
7s
Snatch
Bulgarians
mode of transport: walk with bell overhead

Segment 2
Dora
Mode of transport: Carry the steel beams with the snake cut into them out and back

Pullovers
Chest press
curls
lunges
Calf raises
Shrugs

We did 2 full rotations through the PAX
Brief pause to watch the International Space Station cruise by. We don’t know if they were looking for the moon, but we made sure one was visible from Snake Pit

0550 Segment 3
10 minute AMRAP 21-15-9
21 flutters (L+R=1)
15 squats
9 skull crushers

MARY:
Stand around and wait for Bushwood to finally show up

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Graceful sandbag

2022-08-26Leave a comment

QIC: Shady
When: 2022-08-25
Pax: Battle Bot, Cornerstone, Riggins, Shady, Short Sale, Slow Jams, Sprocket, Stang
Posted In: Soul to Sole

WARMUP: while we waited for the site Q, who had given a heads up he was “coming in hot”, we did a few SSH, cherry pickers, low slow squats, and merkins with hands on our rucks.
THE THANG: Started out by getting in a single file line based on height, then moved into side by side formation where the snake was still based on height (if that makes sense).

The mission, with a 40 lb sandbag, was to transfer the sandbag while in stride every .25 miles from shortest to tallest Pax. Path was to WEP, do the loop, and head back in under 1 hour…this meant for sub 20 min miles, and thanks to our site Q coming in hot, he challenged us to push limits to 15 min miles where we probably landed somewhere around 15-17 min miles.

A quick lesson on how to “gracefully” transition the sandbag while standing, and while in motion, we’re given before we took one step and while we were in formation.

Very good results on speed and transitions and a few lessons learned. Made our time hack, didn’t get hit by cars, and no one died.

Successful mission.
MARY: nada
ANNOUNCEMENTS: newsletter is packed, pushed 10 year
COT: shower curtain was on our hearts, kids going to school, and patience as parents

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F3 The Fort

Tag: Battle Bot

Cuarenta y cinco’s debut

Bitcoin’s Board of Pain

Miles and PT

Swing it like it’s hot

The Final Countdown

Some of everything

Begin with the end in mind

Bell repeats

Mooning the International Space Station?

Graceful sandbag