WARMUP: SSH, Abe Vigoda, Cherry Pickers, Mosey, bob & weave through traffic pylons. @Fogerty sighting
THE THANG: Stack of F3 cards, select two, do the exercise, run, rinse & repeat, Queen of Spades last card drawn for 25 burpees.
MARY: None
ANNOUNCEMENTS: See your newsletter
COT: Family & Health
WARMUP: Bit of a mosey and short COP with mumblechatter from Bonsai on the Qs Disclaimer. No, it wasn’t perfect. It also wasn’t missed entirely (except you Bonsai).
THE THANG: Two sets of accumulator series 5x / 10x / 15x /20x / 25x with bear crawls or crawl bears in between. one series was all lower body, one all core. along the way we did a conga line mosey weaving through all the posts of the carpool awning at the school.
MESSAGE: Workout and message today were geared around life not moving in a straight line. it hasn’t for me in career, fitness, faith, marriage, finances, etc. there have been ups and downs and twists and turns. too often I fall into the trap of blaming myself or someone else for the downticks when in fact that’s just part of the journey. and in fact it’s those downticks when I have the most to learn and grow. so take the attitude about the #Suck from the Gloom and apply it to the #Suck in the rest of your life — Embrace It!
thanks for the invite Triple Lindy and the AKA spirit Funhouse and pax! always an honor to lead.
COT: It was Day 2 of AKA and we had a great showing and energy level. some new faces (FITS) and some welcome kotters (Naked and Afraid).
WARMUP: Hillbilly Walkers, Moroccan Night Club, Windmill, Toy Soldier, Karaoke, Down Dog, Honeymooner, Soccer Hip Thingy
THE THANG: Jack Webb Theme ×8
Dry People – Peter Parker Mercury – Seal Humpers – Calf Merkins – Low Slow LBC – Overhead Rosalitas – 8 1 Ros, 4 OH
Broga: Child’s Pose, Cat/Cow, Downdog, HoneyMooner, On back – Stretch – Curve L/R
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Mozy to the wall
SSH
Low Slow Squat
CDD and chill
THE THANG:
Balls to the wall
It was at this point Sasquatch joined us
10 handstand pushups OYO
People’s chair
10 wall squats
Balls to the wall
10 handstand pushups OYO
20 burpees
mozy to roundabout
bear crawl around roundabout
20 burpees – to control the amount of chatter. There are people sleeping in those apartments ya know.
A2G (deep squat) for the 6
mozy to second roundabout
bear crawl around roundabout. Turns out this one is bigger. Who knew?
Olaf joined the group
20 more burpees to keep em quiet
Plank for the 6
mozy back to first roundabout
crab walk around
Plank for the 6
Mozy back to Red Bowl
3 corners, 10 reps each:
1) Big Boys and 2count Flutters
2) Burpees!!
3) Jump Squats and Bomb Jacks
The pattern was 1, 2, 3, 2, 1, 2, 3, 2, etc.
Funhouse joined us somewhere in here
MARY:
Flutters, Peter Parkers, and LBCs
ANNOUNCEMENTS:
Men’s shelter next week – Battle Bot
Blood Drive – 3D
Cannoli run
New 3rd F on Wednesdays – Kaiser
4/20 Partake – Battle Bot
Download “In Love While Parenting” App. It’s free – Olaf
COT:
WARM UP:
Imperial walkers
Wind mills
Cherry pickers
THE THING:
Mosey across the breeze way to the middle of the track. I had cones setup approximately 25 feet apart.
Round 1 – shuttle run
With a timer set the goal is to make from one cone to the other before the timer goes off. If you miss the timer you must do 3 kraken burpees and jump back in
Timer
5 rounds of 20sec
5 rounds of 18sec
5 rounds of 16sec
5 rounds of 14sec
5 rounds of 12sec
10 rounds of 10sec
10 rounds of 9sec – this is where it really strayed to get hard
10 rounds of 8sec
10 rounds of 7sec – this was as far as we could make it and Old Bay was the only one.
Round 2 The tail of Ouroboros
There are 4 pax, we all start at opposite ends of the tracks
Run around the track if you tag some one they drop and do 2 burpees
Old bay was the victor of the day.
Announcements and Praise & Prayers
Off to coffeeria
WARMUP:
Quick mosey, SSH, Moroccan night clubs, windmills, low slow squats, low slow merkins
THE THANG:
7 reps of the following:
Hand release merkin
Squats
4 count calf raise
Pull ups
Knee raises
Over the shoulder sandbag toss
Diamond merkins
Run down the hill to the stop sign, NUR back
We did 4 rounds of this with some life testimony in between rounds.
MARY: 3 minutes of broga
ANNOUNCEMENTS: Manion WOD
COT: 5th core principle
Tinsel OUT!
WARMUP: We did a few exercises at 25 each and talked about 3/25 being the anniversary of Fury 325 opening at Carowinds 8 years ago.
THE THANG: we completed the Mental Battle WOD https://f3thefort.com/2023/03/02/406760/ with some modifications.
MARY: Just time for a little.
ANNOUNCEMENTS: Congratulations to Longshanks on his marriage yesterday!
COT: Pray for mental wellness and those mentioned in COT.
The Thrill is gone.
WARMUP:
Mosey to the elementary loop. SSH
Mosey to the end of the loop. Windmill
Mosey to the road. Low Slow Squat
Mosey you the sidewalk
THE THANG:
11s starting with 1 BBSU, run to school main entrance, 10 leg lifts
10-count
10 Bomb Jacks courtesy of Change Order’s TWSS
11s starting with 1 dip, run south to the first light for 10 merkins
10 count
arrange the PAX on the concrete, backs to the rising sun. Hold low horse stance (kinda like an Al Gore) for 30s, then right and left forward stances (back leg straight, front knee 90 degree bend)
leg stretches and mosey to CoT
ANNOUNCEMENTS: Some sorta CSAUP going on, read the NL
COT: everyone calls out a way to live third that they will do today (no trading responsibility, selfless actions), the PAX did great
NMM:
Best mumblechatter I’ve heard in a long time, beautiful morning to be out
WARMUP: My 3rd Q of the month I decided to change it up and run the Category 5 WOD which I learned in Cape Fear in August 2020 after a typical warmup.
THE THANG:
Cat 1 – Merkins
Cat 2 – Merkins, Squats
Cat 3 – Merkins, Squats, LBCs
Cat 4 – Merkins, Squats, LBCs, Lunges
Cat 5 – Merkins, Squats, LBCs, Lunges, Diamond
Thanks for coming along brothers for a full moon workout to start the day.
The pax got a sneak peek at the Mental Battle WOD for 2023.
Starfish workout after the warmup with the following exercises and returning to the center each time for 20 squats
Round 1 – Shoulder Tap x15 (Double Count)
Round 2 – Add Mountain Climbers x15 (Double Count)
Round 3 – Add Peter Parkers x15 (Double Count)
Round 4 – Add Donkey Kicks x15 (Double Count)
Round 1 – Monkey Humpers x20
Round 2 – Add Bonny Blairs x20 (Single Count)
Round 3 – Add Side Lunges x20 (Single Count)
Round 4 – Add Jump Squats x20
Station 4 (Peer Led)
Round 1 – LBCs x25
Round 2 – Add Freddy Mercuries x25 (Double Count)
Round 3 – Add Heels to Heaven x25
Round 4 – Add Superman