Tag: Cakeboss

Cold.. at a place named Fire

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Ridiculously cold morning at a place named after Fire.
Workout:
15 SSH IC
15 MNC IC
15 SJ IC
10 Windmills IC
15 Mtn Climbers IC
Stretch
15 Plank Jacks IC
Everyone Grabs a Cinder Block.

Tabata Series: 45 Seconds on 15 Seconds Off
Round 1
Merkins
Squats
Flutters
Burpees
Toe Touches
Lap (2 minute rest)
Round 2
(With Block)
Incline Merkins
Decline Merkins
Squats with Block
Flutters with Press
Leg Lifts over Block
Lap
Round 3
With Block
Curls
Tri Extensions
Upright Rows
OH Press
LBCs (no block)
Lap
We got through 5 total rounds before we put the blocks back. With about 2 minutes left before 6 I had everyone do HR merkins, Squats, and BBS until we hit 6:00. Thanks to all who showed on an exceptionally cold morning!

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Morris is in the hunt

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WARMUP: Nope. That’s frowned upon here.
THE THANG: Toward the river district, turn R on Gardenia (with a litte extra before), R on Morris Hunt to the cul-du-sac and back, L on Dowing, R on Birkshire, take it back to COT.
MARY: Nope. But some guys got back with time to stretch

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Chilly out and back on 160

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THE THANG:
Run 3.1 miles east on 160 to Springs Complex (or some other modified distance) and back. Total mileage of called route 6.2 miles. Some modified up, some modified down.

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Alabama for retired Saben

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WARMUP: Alabama route (or root)
THE THANG: run the route / root which was 5 or 6 or 7 or more because guys are still running as of you reading this BB
MARY: not here
ANNOUNCEMENTS: all of them…for cyclops
COT: we did it

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At the Gym not In the Gym

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WARMUP:
Did some warm ups
THE THANG:
3 sets of exercises
3 rounds each set
Last move to failure 😨

MARY:
Leg lifts
Bicycles
Ankle touches

ANNOUNCEMENTS:
Read Newsletter
COT:
Work hard Play Hard

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SlowBurn: Smaller Bites gets the job Done!

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WARMUP:
SSHs
Mosey to Hotel Parking Lot
Hill Billy Walkers
Low Slow Squats
Chased by Po Po
Mosey to Burger King Lot
Imperial Walkers
THE THANG:
First set of 3 exercises to be completed 3 times
10 Under the Fence/Wire
15 Jump Squats
25 LBCs
Mosey to Chickfilet
10 Inch worm diamond merkins
15 V Ups
25 Sumo Squats
Mosey to Persis (Indian Restaurant)
10 Shoulder Tap Merkins
15 Dying Cockroaches
25 Dips

MARY:
Wall Sit while PAX Bearcrawl to curb and plank and wait for 6
15 Leg Lifts
15 Feddys
15 Ankle Touches

ANNOUNCEMENTS:
Read Newsletter and Sign up for D2D Bar

COT:
Back to School, Prayers for new jobs and traveling

New Year Goals are sometimes large and the way to accomplish them is by focsuing on smaller wins each day by being the best MAN you can be.

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SlowBurn: Smaller Bites gets the job Done!

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WARMUP:
SSHs
Mosey to Hotel Parking Lot
Hill Billy Walkers
Low Slow Squats
Chased by Po Po
Mosey to Burger King Lot
Imperial Walkers
THE THANG:
First set of 3 exercises to be completed 3 times
10 Under the Fence/Wire
15 Jump Squats
25 LBCs
Mosey to Chickfilet
10 Inch worm diamond merkins
15 V Ups
25 Sumo Squats
Mosey to Persis (Indian Restaurant)
10 Shoulder Tap Merkins
15 Dying Cockroaches
25 Dips

MARY:
Wall Sit while PAX Bearcrawl to curb and plank and wait for 6
15 Leg Lifts
15 Feddys
15 Ankle Touches

ANNOUNCEMENTS:
Read Newsletter and Sign up for D2D Bar

COT:
Back to School, Prayers for new jobs and traveling

New Year Goals are sometimes large and the way to accomplish them is by focsuing on smaller wins each day by being the best MAN you can be.

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Stealing from Tesh

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WARMUP: Not enough

THE THANG: stolen from Tesh: https://f3thefort.com/2019/10/24/2019-43-minnow-pond/

YHC did change the route so the burpees were done at the Nazarene and then ran back to the location of the bear crawl

Most got 3+ miles

MARY: no, time was of the essence

NMM:
An excerpt from a poem by Amanda Gorman:
Just like a skill or any art,
We cannot possess hope without practicing it.
It is the most fundamental craft we demand of ourselves.

Getting to start my day with the caliber of men in the Fort is one way I practice hope. I’m grateful for it.

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