15 pounder

2022-06-13Leave a comment

QIC: Assassin
When: 2022-06-13
Pax: Assassin, B.O.B., Band Camp, Barry Manilow, Cakeboss, Cohiba, Dojo, f3anchorman, f3destiny, NakedAndAfraid, Tesh, Uhaul, White Lightning
Posted In: The Armory

WARMUP: Did some stretching and had a nice Indian run

THE THANG:
Did some time at the small wall/firepit with various sets of muscle exciters. Got in lots of kettlebell swings, lawnmower pulls and laps in between.

KB Swings
Lawnmower pulls
Triceps extensions
Halo circles
Hillbilly walkers w bell

-Lap-

Squats
LBC w bell
Deadlifts
KB Swings

-Lap-

KB Swings
Tricept extensions
Around the World

-Lap-

Lawmower pulls
Clean press
Halo circles
KB swings

-Lap-

Squats
LBC’s
Around the world
Shoulder presses

-Lap-

Lawnmower pulls
Tricept extensions
Deadlifts
Clean press

-Lap-

Then, pass the duitchie, where we all got to feel Tesh mammoth and Destiny’ 15 pounder.

COT: Mentioned a few things in the newsletter including FM Care Center lawn sign up, Pusher bringing back Q Source

Prayers for Destiny’s colleague with health issues, Band Camp’s church for VBS (for seeds to be planted) and for Pusher’s daughter Emma and surgery/recovery for torn ACL.

Good crew this morning. Lots of good mumble chatter. Missed Battle Bot…..Appreciate the opportunity to lead!

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A little baseball at the Burn

2022-06-05Leave a comment

QIC: Dojo
When: 2022-06-03
Pax: Barry Manilow, Bass-o-matic, Cakeboss, Change Order, Curious George, Dojo, f3anchorman, Flounder, None, Seamstress, Spinner, Sprocket_F3, Weezer, White Lightning
Posted In: Slow Burn

WARMUP: 2 Ruckers launched and a short mosey followed by a few exercises. An attempt to do a Hillbilly March followed by an Indian run.
THE THANG: A wall sit with pax rotating merkins. A ladder of jacks exercises. A few innings of baseball with pain stations as bases.
MARY: Did a burpee wave.
ANNOUNCEMENTS: Read the newsletter and get to The Yard!
COT: Lord’s Prayer and 15 seconds of silence.

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Minnow Pond

2022-06-02Leave a comment

QIC: Joe Lyons (F3 Long Duck)
When: 2022-06-02
Pax: Badlands, Bodywash, Cakeboss, Clickbait, darkhelmet, fishstix, Joe Lyons (F3 Long Duck), Mainframe, Maximus, Quack Attack, Shady, Slash, Stang, Trucker, Vuvuzela, White Lightning
Posted In: Minnow Pond

WARMUP: run .8
THE THANG: golf course 9 holes with Merkins
MARY: took turns, flutters, tie touch, American hammers etc
ANNOUNCEMENTS:
COT: Funhouse traveling- vacation, Stang praise for young man staying with them , 🙌

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Bed Pan Anyone? Can I Get A Towel? Star!

2022-05-27Leave a comment

QIC: Drop Thrill
When: 2022-05-27
Pax: Assassin, Badlands, Barry Manilow, Bed Pan, Boss Hogg, Cakeboss, Console, Dojo, Drop Thrill, f3anchorman, Pusher, Shady, The Admiral, Weezer
Posted In: Slow Burn

We did 12 Days of Christmas in the rain. Some rucked separately. Here’s the bootcamp:

1- Run to the back and back to cover.
2- Mak Tar Gis. How to spell?
3-Greg Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees

Welcome FNGs Bed Pan and The Admiral!

The Thrill is gone!

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Viking Metal forever 🤟🏻

2022-05-23Leave a comment

QIC: cakeboss
When: 2022-05-23
Pax: Beaker, Bitcoin, Cakeboss, f3anchorman, Funhouse, Happy Hour, Jekyll, JWOW, Kermit, NakedAndAfraid, Slash, SugarBug
Posted In: The Armory

WARMUP: we did some COP and jogging back and forth
THE THANG: AMRAP with partner and chalk it was accountability and inspiring
MARY: N/A
ANNOUNCEMENTS: Read your newsletter
COT: perspective!!
Are you attacking the day or dreading the day?
Are you moving forward or looking back?
Abram…aka Abraham settling in bethel was halfway from AI (dump) and God’s eventual permanent place for him
We are halfway from our past and our permanent and eternal destination….are you looking forward?? Are you ready??
Get your mind and spirit right!

8 From there he moved to the hill country on the east of Bethel and pitched his tent, with Bethel on the west and Ai on the east. And there he built an altar to the Lord and called upon the name of the Lord.

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Ring of Fire: Carrying Burdens

2022-05-04Leave a comment

QIC: cakeboss
When: 2022-05-04
Pax: Bo Wiseman (Saw Dust), Bodywash, Cakeboss, El Spaniard, Grout, Peabody, Ruby Slippers, Shield, Splinter, White Lightning
Posted In: Ring of Fire

WARMUP: 5 pull-ups 5knee ups 5 flying squirrels 2 rounds
THE THANG: pick a block walk the campus 4 exercises 4 times
MARY: n/a
ANNOUNCEMENTS: newsletter
COT: share your burden as we can do it alone!!!

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Locking Shields, a how to…

2022-04-30Leave a comment

QIC: Fogerty, Maximus, cakeboss, Pusher
When: 2022-04-30
Pax: Barry Manilow, Bass-o-matic, BearGryllz, Bitcoin, Cakeboss, Dojo, Fogerty, Grassy Knoll, Grinder, Jekyll, JWOW, Kermit, Mark Nestel, Maximus, Nasa, Pusher, Ruby Slippers, Senator Tressel, Shady, Spider-Man, Sprocket_F3, Stang, Tinsel, Uhaul
Posted In: 3rd f

Great Invergence today at WEP to close out an entire month of acceleration.

Now that we have finished a month of accelerating HIMs all over the Fort, how do we maintain that acceleration?

Answer? ACCOUNTABILITY!

Best way to execute accountability? Locking shields with fellow PAX.

Best way to consistently lock shields? Join a Shield Lock.

Today we heard from some 🛡🔒 PAX sharing experiences, advice and offering up themselves to their fellow PAX to learn the power of 🛡🔒.

To know more, ask a PAX that was present.

Need guidance or advice moving forward? Reach out to @Pusher and he will point you in the direction of success and accountability.

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Day 29. AKA3. DORA from Hell

2022-04-29Leave a comment

QIC: FunHouse
When: 2022-04-29
Pax: Barry Manilow, Bass-o-matic, Beaker, Bo Wiseman (Saw Dust), Bodywash, Cakeboss, El Spaniard, f3anchorman, Fire Marshall Bill, Frat boy, Funhouse, Happy Hour, HarryCarry, Joe Lyons (F3 Long Duck), Kermit, NakedAndAfraid, Repeat, Sasquatch, Short Sale, Small World - Chris Gunn, Splinter, StateFarm, White Lightning
Posted In: Varsity

WARMUP: 15 minutes from f Broga led by Sassiest of all Quaches. Mosey to band practice field: SSH, Imperial Walker, Merkins, Squats, Mountain Climbers, Lunges, Peter Parker, SSH
THE THANG: DORA from Hell. Get a partner in crime. Do these things as your PIC runs the length of the field and back.
50 Burpees
100 merkins
150 monkey humpers
200 Squats
250 Plank Jacks
300 LBC
350 SSH

MARY: Plank and plank
ANNOUNCEMENTS: AKA Convergence and Shieldlock Invergence. No other announcements needed.
COT: prayers for Aquaman and CableGuy. Also Repeats mom and Kermit’s friend.

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Milkshake: I’ll take mine with a shot of Identity

2022-04-24Leave a comment

QIC: cakeboss
When: 2022-04-23
Pax: Barry Manilow, Bonsai, Boss Hogg, Bowser, Cakeboss, Cheddah, Cobra Kai, f3anchorman, F3DaVinci, Fire Marshall Bill, Funhouse, Ironclad, Kermit, Peabody, Repeat, Shatner, Sparkplug, Twister, Uhaul, White Lightning
Posted In: Millllkshake

WARMUP: I told the PAX what we would be doing
THE THANG: Walk briskly to Peachstand and back….we did exercises every 10mins. Cobra Kai led COP at Peachstand
We did some bear crawl and wall sits to wrap it up
Landed at COT at 0630
MARY: none
ANNOUNCEMENTS: AKA last week…be there!!
Convergence next Saturday
COT: don’t confuse what you do with who you are! Know you were created in the image of SkyQ with a personal purpose and chosen for that purpose. 🔥👏🏻👍🏻

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3rd Manion WOD with the AKA crew

2022-04-22Leave a comment

QIC: Tinsel
When: 2022-04-22
Pax: 3D, Barry Manilow, Beaker, Bobber, Bonsai, Cakeboss, Cheddah, Cobra Kai, Cyclops, f3anchorman, F3DaVinci, Fire Marshall Bill, fishstix, Funhouse, Longshanks, Nasa, Pusher, Repeat, Shady, Short Sale, Tinsel, Wegmans, White Lighting
Posted In: Chupacabra

WARMUP: mumblechatter

THE THANG:
Manion WOD
29 squats with ruck (with sandbags when available)
1/4 mile ruck (shared sandbags)
7 rounds

We did an extra rounds as time allowed for extra credit

MARY: mumblechatter
ANNOUNCEMENTS: sign up for blood donations🩸
COT: prayers for families, kids and teachers during the last stretch of the school year

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F3 The Fort

Tag: Cakeboss

15 pounder

A little baseball at the Burn

Minnow Pond

Bed Pan Anyone? Can I Get A Towel? Star!

Viking Metal forever 🤟🏻

Ring of Fire: Carrying Burdens

Locking Shields, a how to…

Day 29. AKA3. DORA from Hell

Milkshake: I’ll take mine with a shot of Identity

3rd Manion WOD with the AKA crew