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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Legs and things

2022-09-02Leave a comment

QIC: Kaiser
When: 2022-09-02
Pax: Anchorman, Cakeboss, Cyclops, Flounder, Kaiser, Nasa, Nuke, Short Sale, Weezer
Posted In: Slow Burn

WARMUP: SSH, Overhead claps, MNC, Windmills, Karaoke, butt kickers, and goof balls
THE THANG: lots of running, leg exercises including squats, monkey humpers, calf raises, lunges. Then did a dora 100 merkins, 150 seal jacks, and 200 shoulder taps, finished with some curb work and running
MARY: flutters, LBCs, box cutters, and some broga
ANNOUNCEMENTS: final countdown, dam to dam sign up
COT: stay close to HIM to stay on track and refreshed and recharged. We tend to get sidetracked and sucked into the vortex of the world going going going and it wears us down and we become vulnerable. Stay close to HIM

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SlowBurn: What’s your number…Go get it!

2022-08-27Leave a comment

QIC: CakeBoss
When: 2022-08-26
Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Cakeboss, Cousin Eddie, Dojo, Flounder, Fogerty, NakedAndAfraid, Pusher, Rebel, Tater, Twister, Weezer
Posted In: Slow Burn

WARMUP:
Mosey, shuffle, toy soldier, bear crawl, moracan night club,l
THE THANG:
20sec on 10sec rest
3rounds
Merkins
Leg lifts
Sumo squats
Wide arm Merkins
Donkey Kicks
Squat jumps
Plank punch
Flutters
ANNOUNCEMENTS:
Read Newsletter
COT: was glorious!!

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Convergence For Our Brother Shower Curtain

2022-08-23Leave a comment

QIC: Shady, Punch List, Slapshot, Badlands
When: 2022-08-23
Pax: Airwolf, Anchorman, Backdraft, Badlands, Band Camp, Barkey, Barry Manilow, Bass-o-matic, Battle Bot, Beacon, Bitcoin, Bobber, Bodywash, Boeheim, Bojangles, Bonsai, Boogie Down, Boss Hogg, Cakeboss, Cheddah, Cohiba, Conundrum, Cornerstone, Cousin Eddie, Cubbie, Cyclops, Destiny, Double D, Esso, fishstix, Floppy Disk, Gears, Geyser, Glass Joe, Grassy Knoll, Grinder, Hardwood, HarryCarry, Heisenberg, Incoming, Italian Job, Jekyll, Joe Lyons (F3 Long Duck), Juliet, Jump Shot, JWOW, Kaiser, Kermit, Mainframe, Mark Nestel, Maximus, NakedAndAfraid, Nikkei, Ölaf, oldbay, Poppins, Pothole, Punch List, Pusher, Reaper, Rebel, Rebound, Sasquatch, Shady, Shake and Bake, Short Sale, SkateOrDie, slapshot, Slow Jams, Spider-Man, Sprocket, Tesh, Tootie, Triple Lindy, Walker, White Hot, White Lightning, yard sale
Posted In: colosseum

WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

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Club 813

2022-08-13Leave a comment

QIC: Fogerty, Grassy Knoll, HarryCarry
When: 2022-08-13
Pax: Anchorman, Badlands, Barry Manilow, Beacon, Beaker, Cakeboss, Clickbait, Cold Blooded, Coldcuts, Cornerstone, Crawdaddy, darkhelmet, Falcon Crest, Fogerty, Geyser, Grassy Knoll, Grinder, Hamhock, Happy Hour, HarryCarry, Head Spin, Mr Clean, Ripcord, Rock Thrill, Shady, Short Sale, slapshot, Spider-Man, StoneCold, Tapout, Twister, Vuvuzela
Posted In: The Fort

An awesome group of 30+ men came out to “Club 813”…celebrating the birthdays of Harry Carry, Fogerty, and Grassy Knoll!
HarryCarry started with a short mosey run.
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (15x I/C)
Moroccan Nightclubs (12x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Short mosey run

Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys, repeat
Bear crawl…stop and do mountain climbers, repeat
Lunge walk…stop and do squats, repeat
Crab walk…stop and do pickle pointers (no repeat)

Hand off to Grassy Knoll:
Motivators from ten.
Jack Webb routine: One big boy sit up and four American Hammers, went to 11 bigboys to hit Grassy’s 44 years of age.

Hand off to Fogerty:
Elevens routine: 10 merkins at top of the hill, one bomb jack at the bottom, and proceed from there.

Run back to COT
Announcements
Prayers/Praises
Lastly, Badlands was inducted into Club 813.

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Like a Flock of Seagulls …

2022-08-11Leave a comment

QIC: Barry Manilow
When: 2022-08-10
Pax: Barry Manilow, Bass-o-matic, Boss Hogg, Cakeboss, Change Order, Cobra Kai, Dojo, Double D, F3DaVinci, Gekko, Mainframe, Maximus, Short Sale, skipper, Trucker, Twister, Vuvuzela
Posted In: Clydesdales

We ran.
Most ran past Hardee’s, some ran to Hardee’s.
Some ran all the way to Summersby & Unity.
One pre-ran the run.
17 out, 17 back.
Note to Olaf … the trees need trimming between launch and The Peach Stand.

Looks like we made it,
Barry Manilow

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Loops of Baxter

2022-08-08Leave a comment

QIC: Pusher
When: 2022-08-08
Pax: 38 Special, Backdraft, Badlands, Bass-o-matic, Bones, Bonsai, Cakeboss, F3_Tesla81, F3Hardwood, Fogerty, Paddle, Pusher, Rebel, StateFarm, White Lightning
Posted In: Sweep The Leg

THE THANG:
Loops around Baxter (Birkshire Heights) each approximately 1 mile
At stop sign do 10 merkins, 20 squats, 30 LBCs – 5 Stops signs on the loop

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Hey, carry my bell will ya?

2022-08-04Leave a comment

QIC: f3anchorman
When: 2022-08-04
Pax: Boogie Down, Cakeboss, Dojo, f3anchorman, NakedAndAfraid, Short Sale, Small World - Chris Gunn, Tater, White Lightning
Posted In: Footloose

WARMUP: 10 count of things, then 15 count of same things
THE THANG: we all swapped carrying the 25 lb bell around for fun. Did BOMBS at unity church circle. 10-15-20-25, a full Jack Webb and then a run around the block for good measure. Mr Kettlebell enjoyed the tour.

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Takin’ it back old school because I’m an old fool

2022-08-03Leave a comment

QIC: Shady
When: 2022-08-02
Pax: Band Camp, Bobber, Bojangles, Bonsai, Cakeboss, Cohiba, Esso, Fire Marshall Bill, Funhouse, jackelope, Kermit, Kielbasa, Maximus, Shady, State Farm, Stiletto, Uncle Sam, Wegmans, White Lightning
Posted In: Block Party

WARMUP: we ran up the hill on Massey into the big parking lot to circle up. Started with some SSH and stopped pretty quick to get in cadence. 5 burpee penalty. Started over with SSH in cadence…stopped again to get in cadence. 3 burpee penalty. Started again and stayed in cadence for the most part. Moved on to sumo squats, merkins, shoulder taps, up and down dog, and finished with some back stretching.
THE THANG: From the parking lot, we ran down the grass hill over to the small lot with the wall that used to have nails sticking out (we didn’t find any of those). We did 7s here with burpees at the bottom, jump the wall, and donkey kicks at the top.

Finished here and had a short run over to the “step up” wall. Before we left the parking lot, we were reminded we have one mouth and 2 ears and if we’re thinking of our responses before someone else is done speaking, are we truly listening??

Made it to the step up wall where we did 11s. Steps up were both legs (bad idea here) and we did decline ranger merkins for the other half of our 11s (10+1, 9+2…1+10).

Left here with the plan to go to LBJ church and with 15 min left, we Omaha’s back to the big parking lot. Dora was the plan and previous site Q Bobber suggested running up and down the big hill…so we did. Partner up and Dora was: 100 diamond merkins, 200 jump squats, 300 flutters 2 count…which no one made it to flutters.
MARY: 5 min to spare we ran back to COT for MARY. Both Jackelope and State Farm got a chance to call cadence and crushed it!
ANNOUNCEMENTS: lots! Check out the newsletter! Dam to dam is coming so look for Sept 1 sign up!
COT: welcomed Stiletto who was visiting Maximus from TX, and Wegmans has 13 weeks to perfect his smoking craft as he takes care of that new baby!

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Dust in the Wind? No!

2022-08-01Leave a comment

QIC: Double D
When: 2022-08-01
Pax: Beaker, Cakeboss, Cheddah, Double D, f3anchorman, F3DaVinci, Gekko, Happy Hour, JWOW, Shatner, Spinner (Derrick Dominey), Sugar Daddy, Uhaul, Uncle Sam
Posted In: The Armory

WARMUP: SSH, Mtn climber, Peter Parker, Parker peter

THE THANG:
Triple Bs day — bells, bricks and blocks

Bells:
10 Swings (round 1)
10 Goblet squat (round 1)
10 Lawn mower pull each side (round 2)
20 Tricep extension (round 2)

Bricks (1 pair per pax):
20 Moroccan night clubs
20 Punches
20 Overhead claps
20 Bent over flies

Blocks (1 per pax):
20 Derkins
20 Irkins
20 Overhead press
10 Man makers (blockees)

Half of group runs to each pile, completes first exercise, runs back to bells and completes 2 exercises, runs to opposite pile, returns to bells to complete sa.e 2 exercises.

Group made it through almost two full rounds.

MARY: American Hammer, Flutter

ANNOUNCEMENTS: Final Countdown coming 9/10, 10 yr convergence 9/17 am, 10 yr party 9/17 pm, The Bubble 8/4, Pints & Padres Tue pm at Amor Artis.

COT: Battle Bot was missed today. Hopefully we moved enough heavy stuff and listened to enough UHaul ear candy and mumblechatter to meet our Site Q’s standards. Get well!

Reports of Barry Manilow posting proved to be false unfortunately.

Special guest visitor posted today — Uncle Sam, fresh back from Colombia on his way to Virginia for 12+ most of education and inspiration before returning back to Colombia to continue his life’s work in his home country. great to have you in the Gloom with us and to hear your stories of Picking up the Six. Keep up your HIM efforts and example! Praise and prayers for you!

Prior Site Q Shatner was back in the Gloom today after many weeks DR. welcome back!

DaVinci proved he can throw shade with the best of the pax, dropping some darkness with a smile on Cake Boss. Watch out DOAH, he’s coming for you next!

Thanks to Battle Bot for the Q invite, my first at a gear AO. Sometimes we all need the push toward something new and different. As I persevere through a long, hot, sometimes mundane summer that at times feels like Ecclesiastes and Kansas “Dust in the Wind” this morning’s experience with the pax including dialog before, during and after gave me a real jump start to the week. Thank you!

This thing we call The Fort is special. It’s impact is actually global, as we heard this am from Uncel Sam. And it only continues if you post tomorrow. #keep posting #noOYO

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F3 The Fort

Tag: Cakeboss

The Final Countdown

Legs and things

SlowBurn: What’s your number…Go get it!

Convergence For Our Brother Shower Curtain

Club 813

Like a Flock of Seagulls …

Loops of Baxter

Hey, carry my bell will ya?

Takin’ it back old school because I’m an old fool

Dust in the Wind? No!