Get Off My Lawn!

Average age 52+
2 nearing retirement
The smell was not that bad
Mumble-chatter above average
effort 80-20, 80% of the PAX gave 100% of the effort

this:
dynamic warmup across the lot: butt kickers, high knees, soccer knees, toy soldier, karaoke L/R, jog, jog, 100% (or 51% for most)

circle up: OH claps, mor NC, LBC, dying cock roach, slow merkin, shoulder tap, squat, calf rais, imperial walker … not in that order

1/2 run, 1/2 do the exercise:
rotating clock plank, deep squat, BB it-ups, travolta
(effort here was intentionally poor)

hit some parking stalls:
bear crawl and squats every 2 stalls
then, sobriety test and burpees every 1 stall

Mosey to the wall:
pop out burpees
walk across bear crawl back
against the rail x 10
pop out burpees
Maktar N’Diayes
standing merkins
prob something else too

back to COT

Looks like we made it,

Barry Manilow

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The Mogadishu Mile

WARMUP:
THE THANG: 4 Rounds with coupon for time:
-19 Ground to Overhead
-19 Front Squats
-19 coupon push-ups (one hand on coupon left then right for a total of 38)
-400 m run with KB/DB (1600m total)
– Dora-style: 60 pull-ups/hill descent & climb
MARY: Misc.
ANNOUNCEMENTS: Bethel Men’s Shelter, helo landing,
COT: Yes

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Happy 11th Anniversary

WARMUP: mosey to a random lot for 11 of various exercises

THE THANG: mosey to the east of Lowe’s for 11’s – hand release merkins and squats. Mosey to rail behind Lowe’s for 3 sets of 11’s – dips followed by merkins, dips and wide arm merkins and dips and diamonds.

Mosey to the mulch piles for more 11’s – flying squirrels and lunges.

Mosey to cot doing 2 flying squirrels after every island.

With 1 minute to spare pax stretched and did a 20 second body destroyer.

MARY: no time
ANNOUNCEMENTS: affirmative and in the newsletter you should read.
COT: 5th core principle

Thanks for the call Peach Stand. Honored to lead on the 11th anniversary of the fort. Keep giving away what’s been generously given us.

Cyclops

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Let’s try to keep up non IronPax

YHC started with a mosey, that was long. PAX were wondering if they ended up in a running AO.

We stopped by the Pre-K, school for Warm-O-Rama. The usual that included,
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

Then for the main course below routine to the opposite end of parking lot with a sprint back,
Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl

Next was some 11’s,
Burpees with Lunges
Merkins with Squats

Mountain Climbers (1 set of 13)

Run back to CoT for some Pax choice Marys,
Box cutter
Hello Dollys
Flutter Kicks
Freddie Mercury

Ended the workout with,
Announcements
Prayers and Praises

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Spanish Invasion comes to The Fort

@Cohiba ran on Puerto Rican time today at #ao-varsity. This also explains why @Bobber chronically pushes past 0515 arrivals. There were a lot of words; many of us understood very few. Let’s not allow cultural differences to impede F3 being OPEN to ALL men.

@Cohiba likes Big Boys
@Bobber understands more than he says, but when he’s in cadence it’s sweetly melodic
@Jazz Hands has invisible Big Boys
@Bitcoin counts well in many languages, and also likes Big Boys
@Boogie Down didn’t translate much for us, but could have
@Saw Dust apparently went of some kind of rant in name-o-rama
@Cousin Eddie spent the entire time confused (as did YHC)
@Mark Twain said something like: “Me da cólera” about the DORA. I just hope it doesn’t turn into dysentery
@Retiree wondered what he’d stumbled upon, but his buddy @chickenhawk was there to guide the way
@SouptoNuts put his Criminal Justice degree to work. Just like he does every other day, by being a more educated human
@HarryCarry was there early for “Ironing Pants,” but I might have misheard that. @CakeBoss and @Shield were helping. When you have to carry something that harry (hairy?), I suppose you need help ironing your pants? :man-shrugging:

You could spend the whole day wondering if you’ll fit within a new environment, read up on the lexicon, ask guys about procedure, examine backblasts, and consider where your priorities really are. But if you don’t set that alarm and get out of the fart sack…well: “too mah-leh-teen!”

This report is subject to verificación by @Punch List….if he ever opens slack again to check all these notifications
The names should be above

***********Bandcamp’s Version************

@Cohiba ran on Puerto Rican time today at #ao-varsity. This also explains why @Bobber chronically pushes past 0515 arrivals. There were a lot of words; many of us understood very few. Let’s not allow cultural differences to impede F3 being OPEN to ALL men.

@Cohiba likes Big Boys
@Bobber understands more than he says, but when he’s in cadence it’s sweetly melodic
@Jazz Hands has invisible Big Boys
@Bitcoin counts well in many languages, and also likes Big Boys
@Boogie Down didn’t translate much for us, but could have
@Saw Dust apparently went of some kind of rant in name-o-rama
@Cousin Eddie spent the entire time confused (as did YHC)
@Mark Twain said something like: “Me da cólera” about the DORA. I just hope it doesn’t turn into dysentery
@Retiree wondered what he’d stumbled upon, but his buddy @chickenhawk was there to guide the way
@SouptoNuts put his Criminal Justice degree to work. Just like he does every other day, by being a more educated human
@HarryCarry was there early for “Ironing Pants,” but I might have misheard that. @CakeBoss and @Shield were helping. When you have to carry something that harry (hairy?), I suppose you need help ironing your pants? :man-shrugging:

You could spend the whole day wondering if you’ll fit within a new environment, read up on the lexicon, ask guys about procedure, examine backblasts, and consider where your priorities really are. But if you don’t set that alarm and get out of the fart sack…well: “too mah-leh-teen!”

This report is subject to verificación by @Punch List….if he ever opens slack again to check all these notifications
The names should be above

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Poor planning? Doubtful

WARMUP: Pledge
THE THANG: Site Q, YHC, forgot that Harry Carrey had rejected the invite to Q due to travel. SO….. Mosey to church intersection. Intersection is pain station 10 hand release merkins, 15 squats, 20 SSH. Run the hills. Pain station. Run the flats. Pain station. Rinse and repeat.
MARY: N/A
ANNOUNCEMENTS: Newsletter
COT: Healing, marriages, children

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Forgot there were a few hills….but just a few

WARMUP: none
THE THANG: run to river district and back
MARY: it’s a running AO- some did broga #freedtolead
ANNOUNCEMENTS: yes
COT: 5th core principle

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Potpourri of Pain

WARMUP: windmill, arm circles, merkins, mountain climbers
THE THANG: mosey to pull up bars.  5 sets – counts of 5,4,3,2 and 1 with 5 merkins in between each set of pull-ups.  Mosey back to parking lot and pick up coupons.  Form a line.  One person used the sand bag and performed 25 squats and functioned as the timer.  Remaining pax performed the following exercises:
Merkins
Dips
Carolina Dry Docks
Squats
Calf raises
Alternating lunges
Single Leg Deadlifts

After the above exercises were done, we took a lap, came back and changed coupon to the kettlebell. While one PAX performed 20 curls, remaining PAX worked through the exercise set listed above. Took another and came back to the wall for some air chair and balls to wall. Formed back on the line and did 100 yd sprints with 1 min of plank between each sprint.
MARY: 3 min of Ab work and finished with my hip exercises.
ANNOUNCEMENTS:
COT:

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Dancing in the Pale Moonlight

WARMUP: SSH, Windmill, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs

THE THANG: Mosey to the hill behind the school and did 11’s
-First set was Squats at the bottom and Jack Webbs after a run to the top
-Second set we turned toward the bridge and did Dry Docks at one end and lunge walked about 20 yards to do 4 count LBCs on the other. The lunge walked back

MARY: Had time for some flutters until 6

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